Training your biceps once or twice a week is sufficient and won't cause overtraining if you plan correctly. Working your biceps shouldn't be a walk in the park, but neither should you be forced to swing your body to bring the weight up. The weight you select should be heavy enough to make the last few reps of the movement very challenging. If you lose your form, the weight's too heavy.
Bend so as to bring your upper body towards your knees, tensing your abs as you do so, with ome of your backside still leaning against the ball. Try not to move anything below your hips. Keep your feet planted as you perform this action. Return to your original position, with your back arched and your head closer to the floor. Your feet should still not have moved and your arms should still be supporting your head.
After a run or other cardiovascular workout, when your muscles are warm, it's important to stretch to prevent muscle tightness. Stretching your hamstrings, the large muscles in the backs of your thighs, not only helps prevent soreness, but it can also increase your flexibility.
Lie down flat on a flat surface with legs straight and knees at 90 degrees. Feet should be placed in the ground and parallel to the floor. Hands should be kept near the ears or below the chin area. With eyes closed deep breaths should be taken so that the blood circulation will be activated well and mind prepares itself for some physical work. Now, with your belly region and lower body resting completely on the floor, try to move up the upper portion of the body (above the abs region) and do a full crunching motion.
Health Tips
Fuzionz Magazine and TV 21