Did you know that if you don't stretch in the correct way, you might end up thwarting the entire purpose of your workout and suffer unwanted injuries?

Doing pre-workout stretches thoroughly will determine whether you are benefiting from your workout or whether it's worsening your muscle tear. Here are the major stretching crimes that you should never commit.

Not doing a proper warm-up

According to gym instructors worldwide, this is the most commonly committed crimes in any gym. A warm-up is a must before any kind of workout — cardio or weights — and must ideally last at least 12-15 minutes.

Assuming that stretching is a warm-up

Stretching and warming up is not the same. You need to warm up first, before you are ready to stretch. A slow jog or brisk walking on the treadmill is a good warm-up.

Rushing through your stretching exercises

Stretching should be for the entire body. You cannot skip any parts. Involve stretches that work your lower back, shoulders, calves, stomach, quads etc. You should not move from one stretch to the other in very quick succession because that may cause untoward injuries. Try to hold each stretch for 20 seconds. When you breathe deeply and hold the stretch, your muscles get trained to tolerate the maximum that your limbs can go to.

Giving stretching a skip after a workout

You have done an hour of strenuous exercise and now you just want to rush out of the gym; that is a huge mistake. Spend some time bending and stretching after your sweat session. Then, do a cool down before you leave the gym.

Not stretching every day

You need to be your flexible best always and that can only happen if you stretch daily, even on the days that you aren't gymming. This ensures that your gym days are more fruitful and that you make the most of them.

Not breathing properly

Breathing right is a very important aspect of stretching. Breathe naturally while you inhale through your nose, expand your rib cage and upper abdomen as you fill in your lungs. When exhaling, breathe out through your mouth, preferably making an audible sound. This relaxes you. While stretching, you need to breathe out when you are exerting, that is, when you are actually contracting your muscles.

Doing static stretches

Never stand still and do stretches that work only one muscle. You should rather do stretches that work a group of muscles — like a lunge that stretches your upper hamstring muscle, your ankles and also your glutes.

Ignoring pain while stretching

When you are in the middle of a stretch and you feel pain, stop immediately and consult an expert. Your stretch should make you feel a gentle pull only, not immense pain. If you are hurting, you are doing it wrong. Rest a few days and then go back to working out under a qualified trainer.Read more here:www.marieaustralia.com/formal-dresses

Hit the gym hard
Squats for legs strengthen those quads
Bench press for chest gets the pump
Hit it right make it tight
Isolations with dumbbells
Form is everything
More reps with less weight
Maxs out test of strength
Heavy weight less reps
Finish strong last set
Stretch to warm up
Stretch to cool down
Cardio for the heart rate
Gym time best time
Progress body change
Mind set ready for more

It was the time of summer where every kid had silently realized that it was ending,
No longer halfway through, no longer half full
Leaking and spilling out,
like the gas in my twenty two year old car
We couldn’t stop it,
And the moments of high school summertime
The moments that supposedly turn into stories we tell forever
Hadn’t seemed to have happened.

Both of us on the swing lazily swung
Dizzily from side to side.
Climbing forward, falling in reverse
Our combined bodyweight shifting back and forth
Tanned legs kicking up in an attempt at unison on every backwards glide.
Gravity hung us there,
Pulling the swing toward the ground no matter the rotation.

I sat on top.
I wore bleached shorts and bleached hair.
I worried that gravity or more so my value to it
would crush him.


At the same time, I felt unbelievably small.


The air pressed in on me from all angles,
it touched my bare legs
it easily waffled my shirt.

“Mel, if you were squishing me, I would let you know”,
he assured with a cocky tone of his very own that somehow made me feel special.
I couldn’t help but think he was only trying to be tough
Attempting to let sheer willpower overweigh my well earned quads,
My six foot frame.
The awkward body I never quite grew into
Never knew how to masterfully control
Never knew how to fill.
Though I secretly (wanted to) truly believe him

On this humid night I felt like the ball was in my court,
Like I could do anything and everything.
That nothing could go wrong
That the boy that I was sitting on was genuine
And that I could simply drive off to wherever.

(I had a full tank of gas and enough money to get me to Alabama).

I felt small in this,
in this infinity of possibility all around me.
Like a weight was pushing into me
Putting on pressure that couldn’t be ignored
That shrunk me just enough.
I felt powerless to fate
Powerless to this planet
To this grand, glorified hunk of earth which was so much greater than me
(and surely my insignificant weight anxieties).

I felt like the gas was leaking out faster than I could use it.
I felt like my infinity was disappearing as I swung within it.


Just like that, I let the ball drop and the gas leak out.
We just kept swinging.
Laughing,
Wasting,
Talking,

Dying.

Paralyxzations of the worn spandex, still early
Pizza and beer on a comfy couch
And the crunchy old leaves
That decorate the walls of my house
Glimpses of nature in an urban world.
I think a bit, I feel my quads
As they burn with lactic acid pain
That never leaves an athlete in season.
The greasy cheeseboard and brown dried leaves
Reflect the feelings of sweat and drained
Emotions and motivations, sleep is near.
The night is young, but sleep is near.
Parties call to me with voices loud
Over my tired and disabled carcass
The incessant fight between body and mind begins

Why should I venture out into the world?
What is fun if it can come
Only through grinding my *** in someone’s crotch?
Shall I not find the comfort in my bed,
The warmth of blankets that smell like me, or else
The shared cup of tea with roommates and friends
Not the bedroom tussle with muscled men
I am whole within myself.
Climbing trees or dreaming of oceans
Running up hills and conquering waters
All are my fun; my life is full remembering
The past adventures with inebriation and indiscretions  
It is now time for soul and body to heal.

Men in the bars had their inhuman strength
To down the pitchers and pints of beer
Loud mouth ******* who seem so compelling
Move as kings among the tittering ******
Magnificent in their swarthy confidence
Until their blood alcohol level reaches a new high
Creating a beast without inhibitions
Till no doesn’t mean no, but an invitation to come
Shall my voice fail? Or shall it come to be
The voice of a victim? And shall my quads
Have the strength to run, or the foresight to
Begin in a place much friendlier than now
A part of the brain and a part of the heart
And next is the knowledge of things to come
Not the dulled senses of an exhausted drunk.

I say, “But Saturday is my only night
When morning practice is not imminent”
Parties are the basis for college fun; hence my wish
Together with people and dancing and drink
Shall I finally reach the effervescent image.
Although sleep is upon my weary bones,
The path of fun is clearly wrought with dangers, and love.
The triumph of conquest blows the ringing horns
Until my sparkled dress comes down from the hanger
And uggs are rejected for heels of blue
I cause boys to pile orders for beer and ***** tonics
On their max-out cards. I taste the metallic twang
Of future mistakes and regrets.

I'm looking to find my balance
Decorating it like valance
I'll bring plenty to the table
Talk about that spring balance
No more kidding around, kid's allowance
You want a real man
Looking for someone to stan
It won't happen at expectation
It will be a genuine donation
To your soul
When you're engulfed by the ghoul
Three strikes when you bowl
Too traumatized to smoke one
Good thing though, you don't want to be done
It's an unlawful run
Like you're afraid of Attila The ***
There's no need
To be swallowed in depression and other's greed
We all have our history of beads
That bog us down
You're not the only one in town
To have these emotions
But I might be one of the few to have that devotion
Causing intense commotion
You better bring the lotion
Because I'm making this swamp dry
Letting this fog die
I'm not a perfect guy
Maybe not the best buy
Maybe Geek Squad
I can barely carry quads
But I can carry you
To the shores
You can retain my core
These muscle remain sore
But I'd rather it be that way
You're the forever in the day
Unless you break my bays
Floodgates of acid
Don't like to come to this in placid
Or even casual
It all has to be natural
Call me super
You won't be believing your eyes
It's tough enough to realize
That you don't always need to be chastise
I like to run up the imaginary commas clockwise
Here's words to the wise
You got to read them
Carefully heed
Before you bleed
Out too much to grasp the rails
Carrying the pails
Dropping them horribly
I hope you'd be out unscathed
This pool we've bathed
Has changed us all
So refuse to stall
Face what's been breaking you
Because there's no replacing you
I'm not always going to be chasing you
So you better have a good reason
Don't force me into the feeling of treason
I can be your beacon
Your personal deacon
It's easy to weaken
Whether you're Persian or Puerto Rican
Same thing applies
The world can be full of flies
But you got to smack them down
Hard and ruthless
Just don't be shallow or toothless
I can definitely prove this
They'll devour you whole
Make sure they know you're swole
From the North Pole to the South Pole
You got it locked
Keep your weapon glocked
Firm and steady
So you're at the ready
Don't force yourself
To change to those peering
I'm going to be on the sidelines cheering
Snickering and sneering
It's all useless after the clearing
Do you want another hearing?
It'll be the same
You're born into this game
No need for the money and fame
You got that perfect level of tint
You're not desperate, you're just in a crisis like Flint
Everyone gets there
Under the rut
Under the rule of the oligarchs in the sophisticated tiki hut
Full breeds and muts
Are what they declare
But they couldn't be more wrong
We all don't sing in song
But the subtle singing still matters
No matter how hard they try to shatter
Don't destroy your bladder
Because you're growing sadder
Confront me, I'll drop it
Like the hottest mixtape
So I can fix your heart with invincible tape
Together we can vape
Just don't get too carried away
I like the bonding, let's keep it that way
Trying not to run out of things to say
To the likeness of you
What a beauty to see you swoon
Hate being gone so soon
If you were
That would be a tremendous stur
Causing me to say every derogatory slur
At the sky
Looking for a reason
Why this all transpired
You make my heart go higher
I'm not your sire
But we need each other
I got my brothers from another mother
But you are the rest
Pounding chest
Can you make another perfect guess
On where my loyalty lies
The last thing I'd ever do
Is lie to you
All these pictures I drew
All these planes I flew
The numbers turned into a slew
Nothing compares
To the Mary Sue
I found at the helm
I'll go wherever you realm
These gargoyles I'll whelm
They'll have to keep fighting
Cause my heart keeps igniting
It's a little freightening
But I'll make it work
I always do
Not always starting with the clues
But I can decipher all the blue
Turn you into orange and red
Making sure you're never truly dead
I won't ever imagine that story line in my head
Some things are better left unsaid
Give me your perfection instead.

California gold-rush blues
Got you pretty thirsty
Where's tank girl when you need her
Saliva thick
Lump in throat
Tongue swelling
Neck swollen
Can't breathe
Drowning
Shrinking skin
Hallucinations
Eyelids crack
Tears of blood
Leather-purse face
Amputated lips
Nose withered
Eyes trapped
We're all exported and exploited
Sold sanely cheap
Used how the rich see fit
Dead in one week
Ecosystem crashing
All for their mansions
Filled with rooms they never use
Profit ******
We see oceans through our windows
97 percent
97 percent
3 percent for you and none for us
Little boy is drinking bubbles
But it ain't champagne
It's dead dogs and fetus juice
Dog dogs and abuse
Where are the wetlands
Where are the holy springs
Soon we'll all be Atlantis
Just another lost city
Soon we'll be living
In underground caves
Like cowards
We all want roses in our garden bower
But the best heroes
Might as well be slaves
Global desert
Without rain
Green turns yellow
Here come the earthquakes
****** forest
Rest in peace
They erected cities
In your memory
Cartels and shades of grey
Vivendi, Veolia
Machines with no soul
Privatizing blue gold
In their corporate quads
Woe to WTO
The new colonialism
Coca Cola 7-Up
Sorry but your time is up
Destroy everything you touch
When it's gone
Get up and leave
Destroy another planet
**** and conquer
SLAPPing silly pointless fools
Transporting silly tools
Shooting all the people's people
Got to pull up the roots
Bullets through lace curtains
Has a ring to it
You spineless cruel leaders
With your oil rivers
Well you've made a rival now
World map's changing underground
Alternatives are scarce
Purity is all but lost
Path of least resistance blocked
Metamorphosizing clocks
Circulation down the train
Don't drink the red water
Just pray for rain

Do the bathmat shuffle
To the closet in the hall
It's never very graceful
But try not to fall

No towels on the shelf
Must be in the dryer
Do the bathmat shuffle
But now you’ll do it slyer

Shuffle down the hall
And hope no one's about
Or shimmy like you don’t care
Shake, dance, belt out

Do the bathmat shuffle
You’re nearly almost there
Made it to the dryer
But the towels are elsewhere

Do the bathmat stumble
Your quads are feeling tight
Eureka in the living room
The end is now in sight

Do the towel toga boogie
Time to celebrate
You could put the towels away
But maybe you’ll just wait

NCL April 2019

****** f@ggot shill and f@g
oldf@gs newf@gs rolling hard
trips and dubs and even quads
but OP won't deliver

rate us, hate us, sauce pls now
in this thread we save a cat
mods, is this under 18?
the /b/etards at it yet again
but we don't talk about it

cringe us rekt us make us laugh
this thread's preventing suicide
****** racism sexism ****
we mostly rate body parts in /soc/

normies not welcome
******, alpha, femanon
is a girl? **** or ****!
welcome to the internets
pics or it didn't happen

gore thread? not enough!
self-hate, ponies, rule 34 fap
the "cesspool of the internet"
is really not that bad

Rest easy, read these heavy words of slumber,
tap your chest to the beat of your heart,
empty out breath even from the deepest parts
the void, will fill itself, with sleep, I hope for your sake.

Scrunch those toes to close, then let them relax and let go,
Half close those toes and let them loose, shake them once and again,
Tense those calves, feet pointed at the ceiling, if you are willing,
Go half way and shake the tension away, from you,
Quads and hamstrings, next remember in pretext, full and halfway,
shake the tension away,,
gluteus maximus
then abdominals
and lower back
and in their turn
chest, those pecs to reflex and relax
latissimus dorsi, my oh my you got your back
shoulders,
hands of fingers, just like the toes,
pretty soon you might doze,
forearms, biceps and triceps too,
neck and face shrug and scrunch,
you don't have the answer,
so pucker your face,
eyes are the last close them once,
eyes are the last close them half,
eyes are the last,

I hope you never read this far,
unless you are awake, after a
night of rest fullness, so if it does
not work, know this, I will sit by
your side so you can unwind,
I have a good year for listening,
on pillow soft words, for you to put
your sleepy heavy head.


Good...night...yawn

I wish,
I was a squirrel,
I'd make people hurl,
Get that girl,
I'd go the distance,
To find resistance,
I'd chitter and chatter,
Yell it's my planet too,
Control my own fate,
I'd muster up irons,
And fire those nuts,
Count up the squad,
Workout the Quads,
I'd be the biggest,
Baddest ***,
The other squirrels,
Would come churl,
At my fine witness,
My pretty fitness,
With giant fluff tale,
And nest fit for the stars,
I'd be a royal pain,
For my own gain,
I'd show them hows its done,
How things are meant to run,
A mental score,
The acres of treedom,
Scream out my freedom,
At home in the forest,
****** ******,
Bitter end,
Revenge on the mend,
The master of my own den,
I'm a nut,
I'm a squirrel,
I'm a tree,
I'm me,
Nature's finest,
Mother's creation,
Father's Love.

she creates moments in her head
a rush of panic
heart pounds so hard
oxygen faults
where is it?
um
um
oh
wait
****
fists clench and quads ache
i do this to myself
to stay alive?
no
I don't know

I'm missing the smell of sunscreen splattered in white blotches across my wind chapped cheeks, that will soon blend in with the snow
I'm missing the three layers of socks I yank on and stuffing my boots with shakeable hand warmers because my toes always freeze
I miss the sound of heel toe heel toe heel toe as the hard plastic boots click against grated metal stairs down to the buses
I miss the smell of hot chocolate and barbecue in the air and snow flurries tenderly kiss my face floating downwards
I miss the sound of the chair lifts thud thud thud and clicking my skis together to shake off the fresh powder that has accumulated
I miss the sound of my poles hitting each other accidentally, and the dots they make in fresh champagne powder between the glades
I miss the feeling of relief when I ski into the four points lodge by sunshine peak and grab a cafeteria trey and get my usual macaroni and cheese
I miss the feeling of watching snow flurries melt as they land inside my hot chocolate that tastes cheap and watery but so warm
I miss singing songs on the lifts, especially the quads, and deciding which runs to do next, black blue or green?
I miss saying mountain words like "elk head, jackrabbit, slopes, hockey stop, sunshine express, morningside, storm peak, thunder- head" the list goes on
I miss feeling completely at home in a helmet, huge goggles, fleece chilis and a ski jumper
I miss Steamboat, I miss skiing, I can't wait for this year.

You know where you're going.
So when it comes,
Acknowledge and appreciate
The day that I come home late at night
for the 113th night in a row
and there are bumps and bruises kissing my bones,
there are dirt and grass stains painting my knees and clothes,
there are patches on the gear, on the pants, on the skin
from rips of rad that stroke my discomfort and
grant me a fight to win against fear.
and there are eye wrinkles forming around
bags of forgotten sleep and sexytimes
that make me feel worthy of nothing more,
yet everything more still comes.
And I clamor in the doorway hand in hand
riding giggles with an innate and undying flirtatious hilarity
into a house that radiates warm simplistic comfort
but has no locks
so I may come and go
to and fro
from everyday new adventures and
new states and new sights and new lives
but always back to the dog-fur lined rug
that tickles my circletoes as I ****** a tasty beer
to wash away the dust that coats my guzzling esophagus
filling my belly with the mountain’s leftovers
and satisfying my hunger for another day
but not until the sun rises and it is morning and I must be alive
to smooch the lips of the most important creatures
puppies, kittens, boys with fingertoes,
whose love is constant as
the beating of my wild and beefy heart
and the breathing of my battered and blessed breath
with the silence and rest within it
,between each passionate burst,
as understood yet persevering as
any will we have to live our lives beyond the mundane.
They are Nature’s gifts that make me owe her
something greater that gratitude,
so I go out at morning light each day and play with the winds
and babysit the plants and learn from the birds
who send me off with homework about listening
and about singing songs out of selfless selfishness
not for other people
but with the intent to make people listen and
make it change them for better
whether they want it to or not.
and sometimes the lessons are tough,
harder than rocks that teach them.
Sometimes the work goes untouched on my desktop
and I get lost in Milky Way patterns
made by the Sun’s best friends on a drunk getaway
but then I find my way back by a road of traced constellations
on the moley chest of the ultimate mountain man,
who flips back open my books and
points to nirvana among the pages of life’s endless studies,
emphasizing and underlining key points with
pens of self-awareness and highlighters of supportive independence.
Then bookmarks important parts with reminders of the first time
he licked his lips to savor the sweet taste of a tough cookie
he had tasted only once months before.
A recipe that had been fine tuned away in a hell he left behind
for new homes to be found.
A place he confronted again
to lead a lost soul out and into the world of living and loving.
And loving is what is done
when bears romp beside our sleeping heads and puke garbage belly
but make less of a mess than I do when giddied by that silverlining
that was merely a stormy cloud to those who predicted rain,
And I will not seek to tempt fate nor die unsure of it
but I was jigging in the right place at the right time and
the river of his rain has flooded me with forward momentum,
I will rescue those who cannot stand stronger than the current,
my quads are toned for they've fought the waves until I stood.
And after a hard day of nothing less than that and more,
Zzzztown will welcome me with
joyful snoozing, lekker slaaping, and the tightest dreaming.
And I will wave 'See You Soon' to B-town not alone, finally together
with batted eyelashes and heavy eyelids and sore bodies.