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

Sunday morning, I am running at the farm market,
For buying three pounds of organic enlightenment,
Glutes tight, chest stiff,
Every single step is marked on the asphalt,
A little bird pooped on my forehead,
Hoaxed by this joke I stepped on some dog ****,
That got me mad even more, while an old lady asked me
to carry her over the pit. I mimic, wait
“I will give you help after, I am in a hurry,
I want to buy three pounds of organic enlightenment”
I keep running, every Sunday morning at the farm market.

It starts with eyes watching the forecast,
             watching the fog or clouds mass,
              overhead.

The muscles, the glutes they hurt when,
                   you do anything or nothing,
                    oh well.

If you sit if you kneel with your weight on
                   your heels, watch how you
                   place your bare hand or any
                   knuckle, asphalt with texture ... bites.


On to creating she
began day two, the
centerpiece was done
now a border to do,
twelve
peach and gold salmons
swimming in an asphalt blue
as blue as the ocean nearby.

The artist chooses some red, some peach,
some gold, some defining black, and
two types of blue to her art she stays true.

This cat had found
"the purr-fect spot"
people ooowed and
people aaawed again
and again over her,
but try as she might,
she could not wait any
longer,
only if her will was
stronger,
she ate a fish, anyway,
right to the bones.

She is done, the artist I mean,
f i f t e e n   h o u r s, bent and
contorted, leaning and standing,
oh and the painting well...
purr-fect of course, we will be
back next year, with many more
artists as the Festival will grow,
thanks to the great job by all
volunteers

Can you see the slight
smile on her cat face,
the glint in those eyes,
like she owns the place,
she is content to stay the night,
by morning she is off to appraise,
better grounds for catching fish!


©DWE092013

"All a man really wants, is a girl who looks good in a bikini." - Jack Freestone

All a girl wants is a man who looks amazing in a tiny suit
one that will make her heart race when he flexes his glutes
one who comes charging down the beach on a white horse
and swoops her in his big strong arms, without any force

All a girl wants is a good looking man with a **** strutt
with crazy thunder thighs and trunks that plunge n' cut
one that will place tanning lotion all over her warm body
and make her purr like a kitten after drinking hot toddy

All a girl wants is a swimsuit God who is named Bolt Upright
it has to fit him almost right,... but just a wee bit tight
one who can save her if she's about to drown at sea
and give her mouth to mouth on bended knee.  

"All a girl really wants, is a man who looks good in a bikini" - Yummy !

Detached, perfunctory
Put your mind to it
Whatever my affect is
It is in poor health

How does this occur
What is going on
I am only here
Is death a deletion

Receded and receding
Come out of your shell
Learn a little Spanish
Or you'll start to smell

Lived and not living
Given but not giving
Pull yourself up by your boots
Roots and flutes and glutes and fruits

everytime you have ***,
especially if youre positioned over the girl in military style with your straightened back
  and tightened glutes and hamstrings with your neck aligned parallel
thrusting
in unison with the metronome,
you always think ''
oh yeah, I'm just doing a workout at your leisure"
and when the *** seeps out of your **** and you roll away,
you stand up
and shake your head in disappointment
and **** on your cigarette stained with
***** juice.
that cigarette is always amazing afterwards though,
and so is the
drive home

Dear diary,
Is something wrong with me?
Dad shorts and a baggy shirt
Thick cacausian with basketball skills
And the blue eyes that I could jump in
LIKE!
EVERYTIME
I try my best dude to not look at Dem glutes
Are those ******* that just smiles back Everytime he walks up
LIKE
today was a complete fail
Wish you could pick me up and act like you been wanting to talk to me alone
We can ride on your muscles I MEAN
Likeee your Honda or something.


Now diary wrap all I said in one word what am I?
Wrap that more up and let's smoke cause today I was like ....
👁️👄👁️