Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at firstname.lastname@example.org
So, I've been going to my boxing classes for about a month now. The challenge is amazing, but I feel like if I actually knew what I was doing, my workout would be that much better. After class, I see the owner, Elm, and decide to ask his opinion.
"You know what you need is some sessions with a personal trainer. I'll set you up with one of best trainers. Can you come in on Tuesday at 2 p.m.?"
"I'll be there with bells on!" On Tuesday, I showed up ready to go. My new trainer comes through the door. He introduces himself as D'Marcus. He is a lean, but very muscular young man.
"So, you want to learn how to box? The first thing I'm going to teach you is how to breathe and how to stretch." D'Marcus demonstrates how to breathe.
How to Breathe
No matter if you are lifting weights, running, or boxing, breathing is most important to not only have a great workout, but to get the results that you want. Breathing should be done to keep your head in the game.
D'Marcus instructs me on the proper way to breathe. Puff out your chest like a peacock. Breathe in through the nose and out through the mouth. This should be a slow, deep, and from the diaphragm. Do 10 breaths.
Spinal RollsThe first stretch is spinal rolls. He is really speaking my language. Spinal Rolls ease the tension in your lower back. Lift and raise the chest. Lean slightly back while tucking the chest in. Roll your arms and squeeze your abs while creating a circular motion. These are great for people who sit in their car for a long commute or at a desk. Of course, remember to breathe from your diaphragm. Repeat for 10.
Next are torso Rolls. Torso Rolls open up your chest so that you get more oxygen. These are also great to relieve stress in the upper and lower back muscles. To do these, lean back and roll to the right side. When you ge to the front of the body, tuck your chest in as you complete the roll. Remember to breathe and repeat for 10. Do rolls for the left and right side.
I'm sure you have experienced a heaviness in you legs. Leg rolls are great to alleviate this heaviness as it helps loosen up the hips. Start with breathing from your diaphragm. Raise the chest. As you tuck your chest in and sit back on your hips. As you sit back on your hips, bend your knees. As you straighten your legs, push your hips forward. Repeat for 10 sets.
These stretches are not only good to do before a workout, but when you get up, and whenever you feel tight. I'll let you in on a secret. When I was done with my lesson, I literally felt high as a kite. It's nice to know, I can get high at anytime during the day. Just joking.
If you are interested in taking a class or personal training with D'Marcus at Title Boxing Club contact Jovan at email@example.com
Houston Astros skipper Joe Espada wasted no time this week at spring training by answering one of the most talked about questions of the offseason.
Espada revealed that newly-acquired free agent Josh Hader will be the team's closer and will pitch the ninth inning, with Ryan Pressly working as the setup man.
Bryan Abreu will be tapped to pitch the seventh inning, but it wouldn't shock anyone if he had the best season of the three. But after Abreu, things get interesting in the bullpen.
Who pitches the sixth inning?
Astros GM Dana Brown gave Rafael Montero a vote of confidence, saying he's “legit.”
While we have our concerns about Montero after he finished with an ERA over five last year, there's reason for hope. The nature of relief pitchers halving up and down seasons from year to year could work in Montero's favor.
And with the salary that's already committed to him, Brown will likely give him every opportunity to justify his contract. It will be fascinating to see how Espada deploys him early on. You have to think with the boss man backing Montero, Espada will be on board too.
But if he does struggle, will Espada quickly stop using him in critical situations? The good news is, the team won't often have to turn to him in high leverage situations with Abreu, Pressly, and Hader ready to handle those duties.
Be sure to watch the video above for the full discussion about the Astros 'pen, and much more!
Don't miss Stone Cold 'Stros (an Astros podcast) every week on SportsMapHouston's YouTube channel!