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How Ballistic Stretching can Change your Life for the Better

How Ballistic Stretching can Change your Life for the Better

If you are a serious athlete, pre-exercise stretching will certainly be a major part of your routine, especially if you are about to take part in a big game.

There are countless approaches to stretching and each technique works in a different way. The most widespread approach is static stretching, which we are all taught from an early age when engaging in any sort of exercise.

But have you ever heard of ballistic stretching? You might be surprised by its many benefits.

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What is ballistic stretching?

Ballistic stretching uses the momentum of a moving body or limb in an attempt to force it beyond its normal range of motion. In a nutshell you stretch by bouncing into or out of a stretched position.

What are the benefits of ballistic stretching?

The core purpose of ballistic stretching is to increase your range of motion, hence why the approach is extremely popular amongst dancers, basketball players and footballers.

By increasing your range of motion you’ll be able to jump higher and kick with more force, amongst other things, so the benefits of ballistic stretching can certainly lead to improved performance within the sporting arena. This is why ballistic stretching is particularly popular amongst professional athletes.

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How it works

Rather than remaining static, in ballistic stretching you use your muscles as a springboard to pull you out of a stretched position. A common example of ballistic stretching is to repeatedly bounce up and down while bending over and touching your toes.

How is it different to other stretching methods?

Ballistic stretching is different to other stretching routines primarily because it pushes muscles beyond their usual range of motion.

Other methods like dynamic and static stretching don’t involve any bouncing or jerking and they are designed to purely heat muscles up rather than increase your range of motion.

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What exercises can you do?

Now that you know more about ballistic stretching and the benefits it can present in your life, it’s time to dive right in and give it a go.

(Note for caution: Ballistic stretching pushes you to your limits, but if you start to feel pain during any of these exercises, stop and check your form. If pain persists, consult your GP or physiothearpist.)

Toe touching swing

Place your feet shoulder width apart and slowly bend down to touch your toes. Unlike a static stretching routine where you would hold this position for a few seconds, you need to repeatedly bounce down to touch your toes in a spring like motion.

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Forward leg swing

Hold onto something that provides you with both support and enough room to swing your leg back and forth in front of you. Flex and extend one leg and slowly swing it back and forth, gradually doing larger swings with each rep. Once you have done it ten times on one leg it’s time to switch it up.

Hamstring stretch

Find a piece of equipment that you can rest and elevate your leg on in front of you – a table is a good choice. Once your leg is stretched out, straighten your back and repeatedly reach over to touch your toes. After you have felt a good stretch, switch to the other leg.

Bent over torso swing

This stretch is designed to prepare multiple muscles for improvement. Simply place your legs shoulder width apart and spread your arms so you are in a star-like position. Bend down and touch your right leg with your left arm and then rotate your torso so you touch your left leg with your right arm. Repeat this processes until you start to feel looser.

Ballistic stretching presents a wealth of benefits to athletes by increasing their overall performance and improving dynamic flexibility. Try it out today!

Featured photo credit: IM Free via flickr.com

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James Timpson

Marketeer

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Last Updated on March 3, 2021

9 Meal Planning Apps That Will Help You Eat Healthier

9 Meal Planning Apps That Will Help You Eat Healthier

Planning your meals is one of the best ways to save money and eat healthy at the same time. When you make a meal plan before you shop, you are not only making for a less stressful week, but you are giving yourself a chance to eat a healthier diet. Planned meals allow you to avoid mindless snacking and stay in control of your caloric intake. Meal planning apps utilize technology to help you lay out your meals for the week and put you in control of your food.

Let’s take a look at 9 meal planning apps that will place you on the road to healthier eating.

1. Pepperplate

     

    Pepperplate hopes to make meal planning easier in various ways. Firstly, attacking the indecision that comes with coming up with meal choices, Pepperplate allows individuals to organize the recipes they find on the application, as well as those they add themselves to their personal Pepperplate account.

    It works as a grocery list companion as well. From there, Pepperplate walks you through recipe instructions to prepare meals in a snap. By planning meals ahead of time, days, or even weeks in advance, you can ensure that your favorite recipes are there for you when you need them.

    Price: Free

    Get the app here:Android

    2. Paprika

    Paprika Recipe Manager 3 App – Mobile and Tablet Apps Online Directory – AppsDiary

       

      Paprika works by making its way into every part of your digital life. On your computer as both an application and website, Paprika also finds itself on multiple mobile platforms, as well, making it one of the most accessible meal planning apps. This allows you to grab recipes you find just about anywhere and have them added to your list.

      This is, of course, with all of the features that we come to expect from meal prep applications, including advanced grocery lists, the ability to plan meals well in advance, and adjusted recipes.

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      Price: $4.99

      Get the app here: iOSAndroid

      3. Ziplist

      ZipList's Grocery List & Recipe Search App Gets Overhauled | TechCrunch

         

        Along with weekly meal plans, with Ziplist individuals are able to also get coupons to ensure that they are continuously saving money while also saving the stress of coming up with creative meals. From food sites, you constantly have a curation of unique and tasty meals to choose from.

        The web recipe clipper that can be found on the ZipList allows you to constantly add new recipes to the app. Furthermore, ZipList allows individuals to share recipes. This is a great way to get input on the dinner selection for the night.

        Price: Free

        Get the app here: iOS, Android

        4. AllRecipes Dinner Spinner

        Allrecipes Dinner Spinner App Review - Appedus App Review

          Using various categories, including cuisine, dietary restrictions, and even cooking time, you are able to make a weekly meal plan that will always keep things interesting with this meal planning app. As a great way to remember your meal plans, the web component of Allrecipes’s meal planning tool allows you to also print the plan for the week. This is great to put on your refrigerator to let the family know what to expect for dinner each night.

          Furthermore, videos are available to ensure that you don’t get lost in the recipe instructions.

          Price: Free

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          Get the app here: iOS, Android

          5. MealBoard

          The Best Meal-Planning Apps for 2021 | Digital Trends

             

            After we go to the grocery store, we don’t use our whole supply of purchases on one meal. We usually have some left over that can be used to create new meals. MealBoard makes use of these leftover ingredients in the recommendation of new meals from the application.

            By looking at the old meals you have included in your meal plans, you are able to use the leftover coriander or cauliflower from older recipes you had that week. Along with this, you have the other obvious features, like shopping lists and sharing. You can also make constant adjustments to your meal plans when cravings change.

            Price: $2.99

            Get the app hereiOS

            6. Love Food Hate Waste

            Best eco-friendly apps to go green in 2018

               

              Similar to how the previous application allows you to make use of leftover ingredients for meal planning, Love Food Hate Waste makes use of leftover meals to give you new suggestions. Along with being cost conscious and health conscious, this application is also environmentally conscious in reducing the amount of waste that comes with planning and cooking a new meal every single night, making it one of the best meal planning apps for those who want to give Mother Nature a helping hand.

              All meals come with step-by-step instructions, and portion control is a focus of this application as well to ensure you’re staying healthy.

              Price: Free

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              Get the app here: iOS, Android

              7. Menu Planner

                 

                 

                Menu Planner is another application with many of the features we come to expect, but it’s only available for iOS. There’s also the feature of ingredient shopping based on cost and the store in your town.

                The UI is very navigable and allows you to split your meals based on breakfast, lunch, dinner, and a snack. You can create meals based on ingredients already in your pantry or make use of the convenient shopping list to go to the store to prepare new meals.

                Price: $2.99

                Get the app here: iOS

                8. Cook Smarts

                Cook Smarts Makes Meal Planning Easy for Busy Families - helloyummy

                   

                   

                   

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                  Cook Smarts is the most advanced of all the meal planning apps that we mentioned today. Available as an online application, Cook Smarts is a regimen that not only offers general meal recommendations, but meal plan recommendations based on your preferences and dietary restrictions.

                  Cook Smarts presents videos and other resources to make healthy eating easier and more approachable, all while emphasizing the use of natural ingredients. It helps you learn how to prepare a dish while also offering lessons in the care of produce. Unlike the applications mentioned, Cook Smarts doesn’t just offer the meals to you or even just the step-by-step ingredients; the program gives you tools to carry these tips on for life.

                  Price: $21 / 3 months

                  Get the app here: Website

                  9. Evernote Food

                  Screen Shot 2014-05-27 at 4.56.10 PM

                    Evernote, the largely popular note-taking application, would be a good application for those looking to plan meals. However, it’s easier to have an application geared toward such a feat, rather than working around one not specified for it. Because of this, Evernote created Evernote Food, which allows you to not only collect recipes, but also pictures of some of the food you encounter, to save and create those meals in your own home.

                    Unlike the other meal planning apps, Evernote Food understands that you won’t find yourself cooking 365 days a year, so the integration of restaurants is a great way of ensuring you can eat out with friends and family and still keep your healthy eating habits on track.

                    Price: Free

                    Get the app hereiOS, Android

                    Final Thoughts

                    If you’re trying to eat healthier and reduce the stress around your meals, meal planning apps are a great place to start. They can help you find interesting recipes, organize your grocery list, and use leftovers from the night before. Choose any of the above to start laying out healthy and delicious meals that will fill your week with tasty foods.

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                    Featured photo credit: Edgar Castrejon via unsplash.com

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