{"id":1281384,"date":"2022-02-20T19:57:30","date_gmt":"2022-02-20T16:57:30","guid":{"rendered":"https:\/\/i-goods.eu\/?page_id=1281384"},"modified":"2022-08-20T18:56:56","modified_gmt":"2022-08-20T15:56:56","slug":"sports-and-fitness","status":"publish","type":"page","link":"https:\/\/i-goods.eu\/sports-and-fitness\/","title":{"rendered":"Sports and Fitness"},"content":{"rendered":"\t\t
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A SIMPLE HOME WORKOUT ROUTINE FOR ALL FITNESS LEVELS<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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MOBILITY TRAINING (Warm-up Stretch)<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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1. Ankle mobility<\/strong><\/p>

Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts.<\/p>

Movement: ankle dorsiflexion, plantar flexion<\/p>

2. Walking hip openers<\/strong><\/p>

Your hip joint is a ball and socket that moves in all directions. It\u2019s important to warm up the hip and surrounding muscles before any workout, since they\u2019re key contributors to balance and stability.<\/p>

Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors<\/p>

3. Thoracic spine windmills on floor<\/strong><\/p>

Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends.<\/p>

Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain.<\/p>

Equipment needed: towel or foam roller<\/em><\/p>

Muscles worked: core muscles, upper back, spine stabilizing muscles, and obliques<\/p>

4. Shoulder pass-through<\/strong><\/p>

Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and also prevent injury.<\/p>

Equipment needed: broomstick or PVC pipe<\/em><\/p>

Muscles worked: rotator cuff, anterior deltoid, chest, and upper back<\/p>

5. Neck half circles<\/strong><\/p>

Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head, and upper back.<\/p>

Muscles worked: neck flexors and extensors, trapezius<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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RESISTANCE TRAINING<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Lunges<\/strong><\/p>

A basic lunge works the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Squat to overhead raise<\/strong><\/p>

If you\u2019re new to strength training, start off by raising your arms overhead without any weight. Once you can do this exercise with good form, you can add light dumbbells or resistance bands, and increase the weight as you build strength.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Planks<\/strong><\/p>

Planks are an excellent exercise for improving your core strength and stability. This exercise can also strengthen the muscles in your back, chest, and shoulders.<\/p>

You can also use Suspension trainer set to create more resistance<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Pushups<\/strong><\/p>

Standard pushups work the chest muscles (pectorals), as well as the shoulder muscles, triceps, and abdominals.<\/p>

Once get on pioneered with Technique, you can use an exercise block to extend the chest muscles.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Biceps Curl<\/strong><\/p>

Stand on the middle of the band and hold onto the handles with your palms facing forward. Keep the elbows glued in by your waistline as you bend the elbows to pull the handles up by your shoulders. Be sure to keep you shoulders back and stand with good posture. Lower the band back down and repeat 15 times.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Overhead Tricep Extensions<\/strong><\/p>

Stand with feet hip distance apart and place the resistance band under your RIGHT foot, holding the resistance band handle in your RIGHT hand. Bring the band up above the shoulder, with your elbows up by your ear, and reach your hand over your shoulder. Keep the upper arm steady as you extend straight up to the ceiling, using the back of the arm. Lower back down, keeping the upper arm steady. Repeat 15 times, and then switch to the other side.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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5 MINUTES WARM DOWN<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Explore through our collection..<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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2Lions Sabatier ARIZONA\/IXO Block + 5 cooking knives<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t109,00 €<\/span><\/bdi><\/span><\/ins>Current price is: 109,00 €.<\/span>109,00 €<\/span><\/bdi><\/span><\/del> Original price was: 109,00 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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2Lions Sabatier BORNEO\/IDEAL incl. 5 fully forged knives<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t299,00 €<\/span><\/bdi><\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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<\/i>Select options<\/span><\/a> \r\n This product has multiple variants. The options may be chosen on the product page <\/span>\r\n <\/div>\r\n\t\t\t\t
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2Lions Sabatier Colour Cuisine Block + 5 Kitchen Knives<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t11,95 €<\/span><\/bdi><\/span> – 59,00 €<\/span><\/bdi><\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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2Lions Sabatier MAJORIS 3 knives Set<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t59,00 €<\/span><\/bdi><\/span><\/ins>Current price is: 59,00 €.<\/span>59,00 €<\/span><\/bdi><\/span><\/del> Original price was: 59,00 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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2Lions Sabatier MAJORIS 4pcs. Steak Knives Set<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t69,00 €<\/span><\/bdi><\/span><\/ins>Current price is: 69,00 €.<\/span>69,00 €<\/span><\/bdi><\/span><\/del> Original price was: 69,00 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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2Lions Sabatier PARIS\/EDONIST PERLE + 5 fully forged knives<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t499,00 €<\/span><\/bdi><\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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<\/i>Add to cart<\/span><\/a> \r\n <\/span>\r\n <\/div>\r\n\t\t\t\t
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\n\t\t\n\t\t\t\tAdd to wishlist<\/span>\n\t<\/a>\n<\/div>\n\n\t\t\t\n\t\t\t\n\t\t\t<\/div>\n<\/div>
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2Lions Sabatier SEKI\/VINTAGE Block + 5 cooking knives<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t149,00 €<\/span><\/bdi><\/span><\/ins>Current price is: 149,00 €.<\/span>149,00 €<\/span><\/bdi><\/span><\/del> Original price was: 149,00 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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2Lions Sabatier TOLEDE\/YSIS Block + 5 cooking knives<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t139,00 €<\/span><\/bdi><\/span><\/ins>Current price is: 139,00 €.<\/span>139,00 €<\/span><\/bdi><\/span><\/del> Original price was: 139,00 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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\t\r\n\t\t\t\t<\/a>
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\n\t\t\n\t\t\t\tAdd to wishlist<\/span>\n\t<\/a>\n<\/div>\n\n\t\t\t\n\t\t\t\n\t\t\t<\/div>\n<\/div>
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2Lions Sabatier VINTIMILLE Block + 5 cooking knives<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t119,00 €<\/span><\/bdi><\/span><\/ins>Current price is: 119,00 €.<\/span>119,00 €<\/span><\/bdi><\/span><\/del> Original price was: 119,00 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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\r\n\t\t\t\t\r\n\t\t\t\t\t\"92106_1_Adidas_Football_TIRO_League_Football_Size_5\"\"92106_1_Adidas_Football_TIRO_League_Football_Size_5\"\t\t\t\t\t\r\n\t\t\t\t<\/a>\r\n\r\n\t\t\t\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t
\t\r\n\t\t\t\t<\/a>
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Adidas Football TIRO League Football Size 5<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t35,00 €<\/span><\/bdi><\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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Alpina Decorative Amuse Serving Set 13pcs.<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t19,95 €<\/span><\/bdi><\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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Alpina Decorative Sushi Serving Set 7pcs.<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t19,95 €<\/span><\/bdi><\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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Amefa Lou Laguiole Canopee Cutlery Set | 24pcs | Wood<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t39,99 €<\/span><\/bdi><\/span><\/ins>Current price is: 39,99 €.<\/span>45,99 €<\/span><\/bdi><\/span><\/del> Original price was: 45,99 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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Amefa Lou Laguiole Cheese Knivet | 3 pieces | 3 colours<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t19,90 €<\/span><\/bdi><\/span><\/ins>Current price is: 19,90 €.<\/span>24,90 €<\/span><\/bdi><\/span><\/del> Original price was: 24,90 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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Amefa Lou Laguiole Steak Knives Set | 6 pieces | 3 colours<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t24,90 €<\/span><\/bdi><\/span><\/ins>Current price is: 24,90 €.<\/span>27,90 €<\/span><\/bdi><\/span><\/del> Original price was: 27,90 €.<\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n\r\n
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<\/i>Add to cart<\/span><\/a> \r\n <\/span>\r\n <\/div>\r\n\t\t\t\t
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\n\t\t\n\t\t\t\tAdd to wishlist<\/span>\n\t<\/a>\n<\/div>\n\n\t\t\t\n\t\t\t\n\t\t\t<\/div>\n<\/div>
\r\n \r\n <\/i>\r\n Quick View<\/span>\r\n <\/a>\r\n <\/div>\r\n \t \t<\/div>\r\n\t\t<\/div>\r\n\t\t
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Amefa Ventura Cutlery Set | 78pcs | 12 persons | Wooden Box<\/a><\/h3>\r\n \r\n\t\t\t\r\n
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0<\/div>\r\n\t<\/div>\n\t299,99 €<\/span><\/bdi><\/span><\/span>\n\t\t<\/div>\r\n <\/div>\r\n <\/div>\r\n<\/div>\r\n\r\n<\/div><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

A SIMPLE HOME WORKOUT ROUTINE FOR ALL FITNESS LEVELS MOBILITY TRAINING (Warm-up Stretch) 1. Ankle mobility Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts. Movement: ankle dorsiflexion, plantar flexion 2. Walking hip openers Your hip joint is a ball and socket that moves in all … Continue reading Sports and Fitness<\/span><\/a><\/p>\n","protected":false},"author":79,"featured_media":248963,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-1281384","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"aioseo_notices":[],"yoast_head":"\nSports and Fitness - i-goods.eu<\/title>\n<meta name=\"description\" content=\"A SIMPLE HOME WORKOUT ROUTINE FOR ALL FITNESS LEVELS MOBILITY TRAINING, easy good training with www.i-goods.eu\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/i-goods.eu\/sports-and-fitness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sports and Fitness\" \/>\n<meta property=\"og:description\" content=\"A SIMPLE HOME WORKOUT ROUTINE FOR ALL FITNESS LEVELS MOBILITY TRAINING, easy good training with www.i-goods.eu\" \/>\n<meta property=\"og:url\" content=\"https:\/\/i-goods.eu\/sports-and-fitness\/\" \/>\n<meta property=\"og:site_name\" content=\"i-goods.eu\" \/>\n<meta property=\"article:modified_time\" content=\"2022-08-20T15:56:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i-rewardshop.com\/wp-content\/uploads\/2021\/03\/91251OR_6_Tunturi_Yoga_Block_Fitness_Orange.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1668\" \/>\n\t<meta property=\"og:image:height\" content=\"2500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/i-goods.eu\/sports-and-fitness\/\",\"url\":\"https:\/\/i-goods.eu\/sports-and-fitness\/\",\"name\":\"Sports and Fitness - 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