Body Building Guru

Muscles Stretching

Stretching is an important part of exercise that focuses on the development of the body’s flexibility. It improves muscular strength, endurance and posture. Most stretching exercises revolve around developing maximum range of motion of the joints and balance enabling individuals to perform day to day activities with ease. Muscular Stretching is the elongation of body muscles through various exercises and techniques. It is not only good for athletes and sportspersons such as bodybuilding enthusiasts, weightlifters, power lifters, runners, football players etc. but is also great for ordinary individuals.

Muscles tend to shorten over a period of time with simple activities such as sitting or speed skating. It is necessary to lengthen the muscles back to their best resting position as muscular tightness has a negative impact on the movement of the lower back and the pelvis region and can cause pain. This eventually leads to bad posture, recurring injuries and pain. Muscular balance and elongation of various muscle groups can be attained through stretching exercises. When individuals engage in sports or other activities such as dancing, gymnastics, bodybuilding, weightlifting, wrestling, martial arts etc. they tend to stretch their muscles and ligaments beyond normal limits which may cause muscular damage. If athletes fail to stretch properly before rigorous exercise sessions, they will be unable to achieve their full potential in the sport. Muscles have maximum power when their individual fibers are the longest during contraction. Without a proper stretching program the body’s susceptibility to injury increases.

Advantages of muscle stretching:
•    It improves blood circulation throughout the body.
•    It improves muscular coordination, balance and accuracy.
•    It reduces the risk of injury.
•    It prevents muscular pains aches and cramping.
•    It reduces muscular soreness, fatigue and speeds up the recovery time.
•    It increases the effectiveness of movement by improving speed, stamina and form.
•    It relaxes the body and mind.
•    It plays a vital role in reducing the stress levels of the body.

Types of muscle stretching:
Static muscle stretching: This involves holding the stretch by applying low force for a long time. It is used to increase the body’s flexibility. It is important for you to be aware of your body’s stretch reflex and keep the degree of the stretch and pressure applied below the stretch reflex point.
Dynamic muscle stretching: This involves moving your body parts gradually to increase the distance and speed of movement in a specific direction .It comprises of controlled movements of the legs and arms. Dynamic stretching exercises should be performed in sets of 8 to 12 repetitions.

Tips for muscle stretching:
Warm up: Prior to starting any stretching routine it is essential for you to warm up the body muscles in order to avoid the risk of injury. This may include walking, jogging, jumping, skipping etc. This also increases your pulse rate and is good for the health of the heart and lungs.
Avoid over stretching: It is recommend that you stretch only to the point of minimal tension. You should feel no pain during stretching exercises.
Avoid bouncing: Avoid any jerky or bouncy movements while performing a stretch as this increases the chances of injury.
Trainer: Prior to performing any stretching exercises, it is essential for you to take guidance from a certified trainer who will demonstrate how each exercise needs to be performed. You can also follow various stretching videos and apply the right techniques while stretching in order to avoid injury.
Consult a doctor: If you have any major health concerns you must consult a registered medical practitioner before performing any stretching exercises.
Go slow: You must start gradually and work your way into full gear.
Breathe freely: Never hold your breath at any point while stretching.

Stretching is one of the easiest forms of exercise that can be performed by individuals of all age groups. It is beneficial for teenagers and kids as it helps improve their height when their body is in the growing phase. Muscle stretching also helps avoid the risk of injury in day to day activities due to sudden twists, accidents, falls, and collisions.

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ZMA Supplement for better muscle gain

Bodybuilding is the sport that focuses on the development of lean muscle mass while subtracting excess flab on the body. It requires enthusiasts to follow a rigorous exercise routine combined with an adequate diet and rest plan along with proper supplementation. The bodybuilding industry is loaded with all kinds of products and services aimed at the development of muscular mass. The most popular among them are bodybuilding supplements comprising of various protein powders, energy snacks and meal replacement supplements. ZMA Supplement or Zinc – Magnesium – Aspartate is used by numerous enthusiasts to increase their performance and strength. 

ZMA — Zinc monomethionine aspartate and Magnesium Aspartate) was developed by Victor Conte, Founder of BALCO Laboratories in Burlingame, California. This scientifically engineered nutritional combination of Zinc, Magnesium and Vitamin B – 6 is manufactured by SNAC System Inc, and claims to raise the testosterone levels in weightlifters and bodybuilders. The testosterone IGF-1 levels increase muscle gain and strength.  

Zinc, Magnesium and Vitamin B – 6, play an important role in enhancing the biological processes of the human body and are vital for growth and development. Most Americans get Zinc and Vitamin B – 6 in adequate quantities but more than 50% are deficient in magnesium. This can inhibit performance, along with overall health benefits. ZMA Supplements facilitate the absorption of these minerals in the body, thereby increasing the general capacity of the body to deal with injuries and gain more muscle mass. 

Benefits of ZMA Supplements:

There has been a lot of hype in the bodybuilding and weightlifting industry about this supplement. Various factors have attributed to this such as:

 ZMA leads to faster healing and recovery from strenuous exercise sessions resulting in building more lean muscle.

 It increases testosterone levels in the body. 

 It induces sleep. 

 It significantly decreases muscle cramps and pulls.

 It increases the levels of Human growth Hormone (HGH) in the body. 

The Magnesium content in the supplement is essential for improving muscle contraction which helps increase the flow of blood and oxygen to the muscle. This helps increase your performance and enables you to gain mass. 

An increase in exercise and strenuous activity leads to the depletion of Zinc and Magnesium levels of the body. During weight lifting and endurance training sessions, the blood sugar levels of the body rise leading to an increase in urination. This results in the exhaustion of vital vitamins and minerals from the body. This can result in lowered testosterone levels in the body, obstructing gains. Supplementing ZMA can be extremely beneficial for boosting the natural testosterone levels of the body and increasing the efficiency of your workouts on a regular basis. 

The sleep inducing properties of ZMA help build muscle mass and enable you to reach your goals faster. It is while you are sleeping that the body rebuilds itself. It is important for bodybuilders and weight lifters to take adequate amount of rest in order to enhance the process of recuperation. It is during deep sleep that the body rebuilds the muscle tissues after wear and tear in the gym and help gain more mass.  

Proportion of Ingredients:

Zinc: 2—30 mg

Magnesium: 400-500 mg

Vitamin B – 6: 10 mg

Dosage:

ZMA Supplements must be taken before going to bed on an empty stomach 2 hours after having your last meal. A gap of 30 minutes must be maintained between taking any other supplements after ZMA. Taking it with cheese, calcium, milk etc. should be avoided as calcium blocks the absorption of zinc. 

ZMA is a scientifically developed anabolic formula targeted towards benefiting bodybuilders and weight lifters. However, before taking the supplement, you must consult you doctor to help you decide if it is suited for your body or not. You must also take into consideration, your body’s weight, medical condition and if you are suffering from any diseases such as diabetes, heart disease, hypertension, depression, cancer, stress related disorders etc. before taking the product. Combined with adequate exercise, diet and rest, this product can prove beneficial for you.

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