Question

Please list 5 muscles(can be common name). For each muscle give me 2 exercises and 2 stretches to target that muscle.

Answer 1

gluteus maximus

exercise 1. squats 2. dead lift

stretching 1 pigeon pose 2 standing figure fore stretch

triceps

exercise 1. cable rope tricep push down 2. one arm overhead extension

steches 1. overhead tricep stretch 2. horizontal stretch

abdomen

exercise 1. plank 2 mountain climber

stretch 1. cobra 2. cat/cow

gastrocnemis

exercise 1 jumping jacks 2. calf raises

stretches 1 lunging calf 2. stand in bent over

adductor longus

exercise 1 lateral lunge 2. adductor slide

strech 1. adductor sis release 2. adductor lunge

hope this helps :)

Answer 2

1. So first would be your bicep and you put your right arm over to your left and make a like upper shape with your arm looks like a T and then over your back touch your back and have the other arm left to support and help you stretch it even more do the same for both arms. I would recommend doing push ups of 5 at first or then doing like crab walk it also helps your legs to

2.For your calve muscles you would do a 4 shape as one leg straight and then the other would be bent at a 90 degree angle and with then you could do for both legs and i recommend with that doing squats of 10 or 5 but if you hold it with your arms straight in front of you 5 minutes i have gotten up to about 3 or 4 hours doing it. You can also have stand up and touch your toes that is another good stretch.

3.Abdominal muscle i recommend the stretch of twist back and forth while sitting down and put one arm pushing in opposite direction to get maximum stretch and you can also do the side to side while stretching your arms to the side. You can do pushups with weights to keep your feet down if need or you can do pullups while working out biceps and then you can do either one your choice.

4. Triceps as you might know its good for your akleys i don't know how to spell exactly but you can do any stretchs above them but i would do as of raising your leg and resting it on something and touching your toes or of having yourself sit and do it on the wall and try to get higher and higher each day that would work too. As you can ride a bike or do weight crunch's and push weights or do soccer routines if you like soccer like i do.

5. lastley but most importantly your heart as you can't stretch it but need to improve your endurance by doing more and more each day but slowly progress and eventually be able to do like 80 on a pacer as i run or have runned a mile for soccer each day five days a week you can do whatever you want but i recommend having water and mostly have food before or if you are craving candy have it before so you can burn all that sugar.

Just try to keep it up and do these i hope i could help you babe

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