I have heard that stretching before working out is a good idea. What specific stretches should I do? Will it affect my workout?
Stretching is unquestionably an important part of any workout. Whether you are going to the gym for a heavy lifting session, or just to run a few miles to burn off some homework-induced stress, stretching should be done before any workout. The benefits of stretching pre-workout include an increased range of motion, a decreased risk of injury, and increased flexibility (which helps the strength of muscle contraction). When getting ready to workout, always set aside at least ten minutes so you have enough time to give your body a good stretch. Following are some basic stretches for the major muscle groups in the body. It is a good idea to do each stretch a few times, counting slowly to ten, to ensure adequate effect. We'll work our way up from the bottom, starting with the calves.
Calves: Find a step, or some other similarly elevated surface (a block, or the bottom bar of a machine will work also). Standing on the step, take your right foot (if you're stretching your right calf) and move so the ball of that foot is supported by the step, but your heel is hanging over the edge. Bend your knee slightly, and move your heel towards the floor. This stretches the calf muscle, as well as the Achilles tendon.
Quads: If you want to stretch your right quad, lie on your left side on a mat. Grab your right ankle, and slowly pull it towards your right buttock. This stretch can also be done standing up.
Hamstrings: This is called the figure four stretch (it also hits the claves and lower back). I will describe it as if you were stretching the right hamstring. Sit on the ground, with left leg bent (the heel should be touching the knee of your right leg) and right leg flat on the ground. Slowly lean forward, reaching with your right hand to the toes of your right foot. If you can, grab your toes and pull your upper chest towards them, maintaining tension in the stretch the entire time.
Back: Grab your right elbow (assuming you're stretching the right side of your back first) and pull it across your body. Keep your elbow slightly bent, and with your left hand, pull your right elbow across your upper chest. Make sure your arm is at shoulder height during this stretch.
Chest: Find a flat vertical surface (a wall). Facing it, raise your right arm so that your upper arm is parallel to the floor and your forearm is perpendicular to the floor (like you're about to throw a baseball). Turn to your left and press your right forearm against the wall. Rotate your body slowly away from the wall (to the left) until you fell a stretch in your chest.
Triceps: Raise your right arm straight above your head. Bend it at the elbow, until your right hand is by your upper back. Grasp your right elbow with your left hand and pull it slowly behind your head, taking care to concentrate on keeping your scapula (shoulder blade) depressed the entire time.
All of these stretches can be reversed to incorporate the other side of the body. Stretching is heavily dependent on consistency, so keep at it. Remember, with increased flexibility comes increased gains in virtually all aspects of exercise.
What is a good exercise to hit the higher area of the bicep (by the delts)?
My favorite exercise to hit this area of the upper arm is the incline seated bicep curl. Grab two dumbbells of moderately light weight (form is paramount for the effectiveness of this exercise) and sit down on a bench that is adjusted to a roughly seventy-five-degree incline. Keep your back flat against the bench, with your arms hanging toward the floor. You may feel a stretch in your chest and shoulders in this position. Turning your arms away from your body slightly, curl the weight up slowly, alternating each arm. This exercise is significantly more difficult than regular seated curls because of the biomechanical disadvantage or your arms in this position. Do this exercise for a few weeks, and you'll definitely notice a difference in your upper arm development.
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