Clubbell Training: Unlocking Strength and Mobility
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Clubbell training is a dynamic and effective way to improve strength, mobility, and overall fitness levels. This unique form of exercise involves the use of a weighted implement known as a clubbell. The clubbell consists of a solid metal or weighted material shaped like a club, with a handle at one end.
One of the main benefits of clubbell training is its ability to engage multiple muscle…
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Daily Stretching Exercise, Knee Stretching Exercise #fitness #exercise #...
Who Should do Daily Stretching Exercise
Everyone can benefit from daily stretching exercises, but some people may benefit more than others. Here are some people who should especially consider incorporating daily stretching into their routine:
People who are sedentary: If you sit at a desk all day, your muscles can become tight and inflexible. Stretching can help to improve your range of motion and reduce your risk of developing muscle pain or injury.
People who are active: Athletes and other active people can also benefit from stretching. Stretching can help to improve their performance and reduce their risk of injury.
People with chronic pain: Stretching can help to reduce pain and improve function in people with chronic conditions such as back pain, arthritis, and fibromyalgia.
People who are recovering from an injury: Stretching can help to speed up recovery from injuries and improve range of motion.
People who are pregnant: Stretching can help to relieve pain and discomfort during pregnancy and prepare the body for childbirth.
People of all ages: Stretching is a great way to improve flexibility and range of motion at any age. It is especially important for older adults to stay flexible to maintain their independence and prevent falls.
If you are new to stretching, it is important to start slowly and gradually increase the amount of time you spend stretching each day. You should also listen to your body and stop if you feel any pain.
You may also like: 5 Best Portable Exercise Bike
Here are some tips for stretching properly:
Warm up your muscles before stretching. You can do this by walking, jogging, or doing some light calisthenics.
Breathe deeply and relax your muscles.
Start with your major muscle groups, such as your hamstrings, quads, and shoulders.
Hold each stretch for 30 seconds to 1 minute.
Don't bounce or force a stretch.
Listen to your body and stop if you feel any pain.
Cool down after stretching by walking or doing some light cardio.
If you are new to stretching, you can start with a simple routine that includes stretches for your hamstrings, quads, shoulders, and neck. As you get more flexible, you can add more stretches to your routine.
Stretching is a great way to improve your overall health and well-being. It is a simple, yet effective way to reduce pain, improve your range of motion, and boost your mood. So make stretching a part of your daily routine and reap the benefits!
Read More : The Best Exercise for your body type
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Biking is accessible movement
Biking is a very accessible mode of transportation and way to exercise, however I think a lot of people don't know that, since there are a lot of countries, who don't have the right infrastructure (which is sad). So, this post is me showing y'all how biking is very accessible.
I am writing this from the perspective of someone with mild chronic pain, so I don't know the ins and outs, I have just seen all these bikes around on the streets, because here in the Netherlands they are very prevelant. I do want to say that biking is far easier on my joints than walking, except the knees, even with my unmodified bike.
An accessability feature that is not the bike itself, but often seen in traffic are the signs for hard of hearing people, which can be attached to the back of the bike to let others know that the person won't respond to audible traffic cues and to be careful.
1. Not having the muscle mass or lung capacity for intense exercise
Electrical bikes used to be mostly associated with senior citizens, however in recent years it has become more popular with high schoolers, who have to bike long distances to school or adults, who don't want to arrive sweaty at work. They can either assist you or do the biking for you. Normal electric bikes can go up to 30 km/h, but the recently popular fatbike can go up to 60 km/h (which is a hazard and should be regulated, but I digress). Every bike type that follows after can be an eletric bike.
2. Needing back support
Of course not everyone can sit on a bike, whose seating gives no support and for those there are lying bikes. Though being able to get up and down from a pretty low seat, which is less.
3. Not having the balance for biking
One big thing with bikes is balancing, which is something I struggle with (shout out to physical therapy for helping with that). Once I'm on the bike it is easier for me, but I struggled a lot with getting on and off the bike for a while as well as balancing in general, so I had training wheels for a lot longer than most of my peers.
Luckily, there are a lot of options for people who have bad balance or for whom getting on and off a bike would be more of a struggle. A fatbike already makes for easier balance, however for more aid you have tricycles for adults, which are pretty common. And an extra wheel can also be put on a lying bike.
4. Mental disabilities that limit safe independence in traffic
Not everyone can be in traffic unsupervised due to mental disabilities or brain damage, so not everyone can bike on their own. However, there are many ways to bike while having someone there for safety.
A tandem might seem like a gimmick to some, but it can allow someone to bike without needing to take into account all the moving traffic. And the dubble bike, which is more often used as a fun thing for tourist to explore a city while being able to chat, can provide the same for those with bad balance. If the person in question is smaller than the person supervising, such as a child or little person, than there is also a bike attachment for any bike with a luggage carrier.
5. Using a mobility aid
A lot of people think that you can't bike when using a mobility aid, however biking is not the same as walking, so should your body allow it, biking is possible.
If a person uses a cane or crutches there are ways to hold them in place. A walker can also be attached to the back if it is foldable. If a person is in a wheelchair (depending on what kind) then a hand bike is an option, which allows for higher speeds than moving regularly, while not taking more energy. A person with a wheelchair can also be transported with a bike, if they are not able to move through traffic independently (i have been informed that this is for kids, so thank you for that addition).
6. Lifestyle makes it more difficult to bike
Some people can ride a bike, but aren't able of biking, because they have kids, pets or need to move more stuff. However, there are ways to still use a bike in those circumstances. Popular among people in busy cities with more than one kid is a cargo bike. A cargo bike is also avaible with three wheels for extra balance and both can be electric. For pet owners the trailer is more popular, since a pet cannot jump out of it, though I've also seen plenty of babies and toddlers in them. Both these options can naturally also hold stuff.
Of course I totally understand that not everyone is able to bike and that not everywhere there is the infrastructure necessary. I am just passionate about it and I think that a lot of people might not realize that biking can be more accessible than it is often portrayed. I might have missed something, so feel free to add if you find anything and I would love to hear thoughts or just reactions :D
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