Muscle Recovery

Muscle Recovery Guide • Page 2 Disclaimers The advice and information contained in this document may not be appropriate for all individuals. Therefore, the author is not responsible for any injuries or health conditions that may result from advice, opinions, and programs represented in this document. The information in this document are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. Copyright & Legal Notice No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, emailing, recording, or otherwise) without the prior written permission of the author. © 2008 Shin Ohtake / MAX Workouts Get the book: www.MAXWorkouts.com • Join the Club! www.MAXWorkoutClub.com dumbbells. Whether it's to lose fat. or increase performance. leaner. coach. Shin’s Other Websites www.MaxWorkouts. MAX Workouts. muscle toning workouts planned for you.MAXWorkouts. You!ll get stronger. chiropractic soft-tissue therapist. and improve your athletic performance with High Intensity Interval Training (HIIT) combined with kettlebells. With 20 years combined experience as a competitive athlete.Muscle Recovery Guide • Page 3 Shin Ohtake is widely recognized for his expertise in strengthtraining and weight-loss. Shin formulated the scientifically proven fitness program.com Join the club and get the following member benefits and more: A New Workout Everyday Every month.com • Join the Club! www. barbells. build muscle. With 6 months of fat-blasting. Exercise Video Library © 2008 Shin Ohtake / MAX Workouts Get the book: www.MaxWorkoutClub. He is the author of the MAX Workouts eBook and creator of the MAX Workouts fitness program. Shin has been helping men and women at all different fitness levels transform their bodies and achieve their fitness goals.MAXWorkoutClub.com Get the fitness book everyone is raving about. to help anyone burn more fat and build more muscle. Print the workout for any day. or print the whole month. and trainer. This hugely popular program took the internet by storm when he made it available as an eBook. you don!t have to think about a thing! www. you’ll get a new set of workouts so you don’t have to think about a thing! • Every workout includes variations for ALL levels from beginner to advanced! • Use the interactive calendar to view a past or future workout • Take your workouts with you.com . and Olympic-style weightlifting and powerlifting techniques. Shin's extensive educational background has long made him the "go to" source for personal trainers and coaches seeking advice. com • Join the Club! www.Muscle Recovery Guide • Page 4 • Learn step-by-step how to safely perform exercises with correct form • Watch tons of workout videos -. Share your best workout and diet tips. all exercises are thoroughly explained Expert Advise • Fat-loss and nutrition reports • Exclusive interviews with industry experts • The latest information in fitness and strength training Discussion Forums • Meet other members and stay motivated.MaxWorkoutClub. • Ask questions and get answers from industry professionals • Keep your own “fit log” to track your success and share it with others Sign up now at www.MAXWorkouts.and share your own! • From beginner to advanced.com © 2008 Shin Ohtake / MAX Workouts Get the book: www.com .MAXWorkoutClub. com . This will compromise the effectiveness of the roller. © www. Any longer than that. PVC Roller Most foam rollers. the foam roller will lose it’s smooth round shape and stiffness. buy a PVC pipe from your local hardware store. I recommend 1.5 inches in diameter.5 to 2 feet in length and 4. And most foam rollers are sold for $20 to $25 dollars each. if used daily as recommended.MaxWorkouts. You can do this at home in just 5 . Foam Roller Vs. The following pictures and descriptions will show you how to “roll out” different muscles for maximum benefits. Instead of having to buy a new foam roller every couple months. You can also have it cut to your desired length.Do-It-Yourself Muscle Recover Guide You can massage away tight muscles and maximize recovery time by using your own body weight and roll onto a PVC roller. will only last 2 to 4 months.10 min a day. They’re sold for around $4 and you’ll never have to buy another roller again. com CALF Place your calf on the roller with your hips unsupported. stop rolling and hold for 20 seconds or until the pain starts to dissipate.MaxWorkouts. If you have a painful area.© www. . Roll up and down slowly for approximately 1 minute. Feet are crossed to increase leverage. Roll from the back of the ankle up towards the top of the calf. Place your body as shown on your side with leg crossed over and hips unsupported. © 2008 Shin Ohtake / MAX Workouts Get the book: www.com • Join the Club! www.Muscle Recovery Guide • Page 7 © www. Roll from the ankle to just below the side of the knee.MaxWorkouts. stop rolling and hold for 20 seconds or until the pain starts to dissipate.MAXWorkouts. Roll up and down slowly for approximately 1 minute. If you have a painful area.com Peroneus Place the side of your calf (peroneus) on the roller.com .MAXWorkoutClub. Place your body as shown. on your side with leg crossed over and hips unsupported.com Piriformis Place the side of your thigh (Iliotibial Band) on the roller.com • Join the Club! www.MAXWorkoutClub. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. © 2008 Shin Ohtake / MAX Workouts Get the book: www.Muscle Recovery Guide • Page 8 © www.MaxWorkouts. Roll up and down slowly for approximately 1 minute.MAXWorkouts.com . Roll from just above the side of the knee to just below the side of the hip. MAXWorkoutClub. Roll up and down slowly for approximately 1 minute. Roll from the front hip down to the top of the knee.com • Join the Club! www. Position you body as shown.Muscle Recovery Guide • Page 9 © www. © 2008 Shin Ohtake / MAX Workouts Get the book: www. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. in prone position with the other leg bent to the side.com .com Quadriceps Place the front of your thigh on the roller.MaxWorkouts.MAXWorkouts. Roll from just inside the knee to the inner pelvic region.MAXWorkoutClub. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate.Muscle Recovery Guide • Page 10 © www. Position your body as shown in prone position with the leg bent.com .MaxWorkouts. Roll up and down slowly for approximately 1 minute.com • Join the Club! www. © 2008 Shin Ohtake / MAX Workouts Get the book: www.com Adductors Place the inside of your thigh on the roller.MAXWorkouts. MAXWorkoutClub. © 2008 Shin Ohtake / MAX Workouts Get the book: www. Roll up and down slowly for approximately 1 minute.MAXWorkouts.MaxWorkouts.com Hamstring Place your hamstring on the roller with your legs crossed over (to increase leverage ) with your hips unsupported.com . Roll from just below the glutes (butt) down to just above the back of the knee.Muscle Recovery Guide • Page 11 © www.com • Join the Club! www. If you have a painful area stop rolling and hold for 20 seconds or until the pain starts to dissipate. stop rolling and hold for 20 seconds or until the pain starts to dissipate.MaxWorkouts. Position your body as shown with the foot crossed onto opposite knee.com .MaxWorkouts.MAXWorkoutClub.com • Join the Club! www.com © www.MAXWorkouts. If you have a painful area. Make sure you lean over to one side of the glute that you’re rolling.Muscle Recovery Guide • Page 12 © www. © 2008 Shin Ohtake / MAX Workouts Get the book: www. Roll around the area slowly for approximately 1 minute.com Gluteus Maximus Place your glute (butt) onto the roller. You’re providing slight (posterior to anterior) pressure on each vertebral joint of the thoracic spine for joint mobilization.com • Join the Club! www. Roll up and down slowly for approximately 1 minute.Muscle Recovery Guide • Page 13 © www. Place your hands behind your head and bring your elbows back (placing your shoulder blades closer together).MAXWorkoutClub.com Thoracic Mobilization Place your upper-mid back region on the roller as shown.com .MaxWorkouts.MAXWorkouts. © 2008 Shin Ohtake / MAX Workouts Get the book: www. MaxWorkouts.MAXWorkouts. If you have a painful area.com • Join the Club! www.Muscle Recovery Guide • Page 14 © www. stop and hold for 20 seconds or until the pain starts to dissipate. Roll around the area slowly.com . © 2008 Shin Ohtake / MAX Workouts Get the book: www.MAXWorkoutClub. The area you roll is very small so you many not have to spend as much time rolling.com Latissimus Dorsi Position yourself on your side with your arm fully stretched out. Place the roller in the axillary (arm pit) area with your thumb pointed up. Muscle Recovery Guide • Page 15 © www.MAXWorkoutClub.com Cat Cow / Back Mobilization Position yourself as shown.MaxWorkouts. © 2008 Shin Ohtake / MAX Workouts Get the book: www.com • Join the Club! www.MAXWorkouts. on all fours with hands and knees on the floor. Slowly go back and forth from flexion to extension to mobilize your spine as much as possible. Perform this movement 4 to 8 times. Round your back as much as possible.com .MaxWorkouts.com © www. then slowly bring your stomach down and arch your back and lift your head. com Hip Flexor Stretch Place yourself in a kneeling position. lift your arm up and reach over to the opposite side.com • Join the Club! www.MaxWorkouts.MAXWorkoutClub. Repeat on both sides. © 2008 Shin Ohtake / MAX Workouts Get the book: www.com .com © www. Hold the stretch for 20 to 30 seconds. You should feel a gentle stretch along the front portion of the hips.Muscle Recovery Guide • Page 16 © www.MaxWorkouts. Tuck your pelvis in and push your hips forward while keeping your upper torso upright.MAXWorkouts. with one knee on the floor and the other knee bent 90 degrees (as shown). To stretch further. Repeat on both sides. with one knee on the floor and the other leg bent 90 degrees.com • Join the Club! www.MAXWorkouts. Grab onto the back foot and bring it up towards your glute (butt). © 2008 Shin Ohtake / MAX Workouts Get the book: www.Muscle Recovery Guide • Page 17 © www. Hold the stretch for 20 to 30 seconds.com Quadricep Stretch Start in a kneeling position as shown.MAXWorkoutClub. while keeping your torso upright. Do not lean forward because you will lose the stretch in your quads.com .MaxWorkouts. tuck your pelvis in. To stretch further. To stretch further.com Standing Hip Flexor Stretch Place yourself in a standing lunge position as shown.MaxWorkouts.com © www.MAXWorkouts. You should feel a gentle stretch along the front portion of the hips.com • Join the Club! www. with one leg extended back and the other leg in front with knee bent 45 degrees.MaxWorkouts.MAXWorkoutClub. Tuck your pelvis in and push your hips forward while keeping your torso upright.com . Hold the stretch for 20 to 30 seconds.Muscle Recovery Guide • Page 18 © www. Repeat on both sides. © 2008 Shin Ohtake / MAX Workouts Get the book: www. lift your arm up and reach over to the opposite side. If your not as flexible.com .MaxWorkouts. Hold the stretch for 20 to 30 seconds. Extend the leg to be stretched. bend your stretching leg slightly.MAXWorkouts. Repeat on both sides. Flex over your hip with your low back straight.Muscle Recovery Guide • Page 19 © www.com • Join the Club! www.com Hamstring Stretch Sit on an elevated surface as shown. You should feel a stretch in your hamstring. You should feel like your sticking your butt back as you flex forward.MAXWorkoutClub. © 2008 Shin Ohtake / MAX Workouts Get the book: www. You may have to exaggerate the amount you lean forward into the wall if you do not feel a stretch initially.com . Repeat on both sides.com • Join the Club! www. The calf is composed of these two muscles and each is stretched in a slightly different manner. Hold the stretch for 20 to 30 seconds.Muscle Recovery Guide • Page 20 © www. Keep your leg straight to stretch the gastrocnemius and bend your knee to stretch the soleus.MAXWorkoutClub. and lean your upper body towards the wall.com © www.MAXWorkouts.MaxWorkouts. © 2008 Shin Ohtake / MAX Workouts Get the book: www.com Calf Stretch (Gastrocnemius / Soleus) Find a wall to lean on. Extend the leg of the calf being stretched back.MaxWorkouts. MaxWorkouts. Repeat on both sides. Get into a side lunge as shown. To stretch one leg at a time.MAXWorkouts.com . Hold the stretch for 20 to 30 seconds.Muscle Recovery Guide • Page 21 © www.com Adductor / Inner Thigh Stretch Get into a deep squat and place your elbows just inside your knees (as shown).MaxWorkouts. extend one leg out to the side.MAXWorkoutClub. The more you push out against the knees the greater the stretch on your adductor (inner thigh).com • Join the Club! www. The deeper you lunge the more stretch you’ll feel. © 2008 Shin Ohtake / MAX Workouts Get the book: www.com © www. © 2008 Shin Ohtake / MAX Workouts Get the book: www. against the wall as shown.Muscle Recovery Guide • Page 22 © www.com .MAXWorkouts. Bring your chest away from the wall to increase the stretch. Repeat on both sides.com Pec (Chest) Stretch Place your arm bent 90 degrees at the elbow. Make sure that the arm is flush against the wall.MaxWorkouts.MAXWorkoutClub. Hold the stretch for 20 to 30 sec.com • Join the Club! www.