https://qomplainerzschool.lima-city.de/ Sun, 12 Apr 2026 21:44:08 +0000 MyBB https://qomplainerzschool.lima-city.de/showthread.php?tid=5278 Thu, 27 Jul 2023 13:44:11 +0200 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5278 Push your head forward against your hand while resisting with your hand.
Hold the tension for 5-10 seconds, then relax.
Repeat the isometric push in all directions: forward, backward (placing hand on the back of your head), and sideways (placing hand against the side of your head).
Repeat each direction 5-10 times.]]> Push your head forward against your hand while resisting with your hand.
Hold the tension for 5-10 seconds, then relax.
Repeat the isometric push in all directions: forward, backward (placing hand on the back of your head), and sideways (placing hand against the side of your head).
Repeat each direction 5-10 times.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5277 Thu, 27 Jul 2023 13:43:51 +0200 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5277 Slowly lift both shoulders towards your ears.
Hold for 5-10 seconds, then relax.
Repeat the shoulder shrug 10-15 times.]]> Slowly lift both shoulders towards your ears.
Hold for 5-10 seconds, then relax.
Repeat the shoulder shrug 10-15 times.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5276 Thu, 27 Jul 2023 13:43:28 +0200 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5276 Tuck your chin in towards your neck without tilting your head up or down.
Hold the position for 5-10 seconds.
Relax and repeat 5-10 times.]]> Tuck your chin in towards your neck without tilting your head up or down.
Hold the position for 5-10 seconds.
Relax and repeat 5-10 times.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5275 Thu, 27 Jul 2023 13:42:57 +0200 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5275 Slowly tilt your head forward, bringing your chin toward your chest (flexion).
Hold the stretch for 15-30 seconds.
Gently lift your head and look up towards the ceiling (extension).
Hold for 15-30 seconds.
Repeat the flexion and extension stretches 2-3 times each.]]> Slowly tilt your head forward, bringing your chin toward your chest (flexion).
Hold the stretch for 15-30 seconds.
Gently lift your head and look up towards the ceiling (extension).
Hold for 15-30 seconds.
Repeat the flexion and extension stretches 2-3 times each.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5274 Thu, 27 Jul 2023 13:42:31 +0200 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5274 Slowly turn your head to one side, looking over your shoulder.
Hold the stretch for 15-30 seconds.
Return to the starting position and repeat on the other side.
Perform this stretch 2-3 times on each side.]]> Slowly turn your head to one side, looking over your shoulder.
Hold the stretch for 15-30 seconds.
Return to the starting position and repeat on the other side.
Perform this stretch 2-3 times on each side.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5273 Thu, 27 Jul 2023 13:42:10 +0200 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=5273 Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold the stretch for 15-30 seconds.
Return to the starting position and repeat on the other side.
Do this stretch 2-3 times on each side.]]> Slowly tilt your head to one side, bringing your ear toward your shoulder.
Hold the stretch for 15-30 seconds.
Return to the starting position and repeat on the other side.
Do this stretch 2-3 times on each side.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3336 Thu, 25 Mar 2021 12:06:23 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3336 Instead of standing back upright after performing a lunge on one leg, 
as you would in a static bodyweight lunge, 
you “walk” forward by lunging out with the other leg. 
The movement continues for a set number of reps.

Walking lunges strengthen the leg muscles as well as the core, hips, and glutes. 

You can also make walking lunges more challenging by adding weights or doing a walking lunge with a torso twist.]]> Instead of standing back upright after performing a lunge on one leg, 
as you would in a static bodyweight lunge, 
you “walk” forward by lunging out with the other leg. 
The movement continues for a set number of reps.

Walking lunges strengthen the leg muscles as well as the core, hips, and glutes. 

You can also make walking lunges more challenging by adding weights or doing a walking lunge with a torso twist.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3335 Wed, 24 Mar 2021 15:07:36 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3335 To start, get into a plank position on the hands and toes or knees. 
Hold onto to two dumbbells with the palms facing each other. 
If this bothers your hands, try just one at a time. 
Holding the plank position, 4 alternate rowing each weight up and down for 12-16 rep. 
If this is too tough, do this move on your knees, 
keeping the knees directly under the hips and the hands under the shoulders.]]> To start, get into a plank position on the hands and toes or knees. 
Hold onto to two dumbbells with the palms facing each other. 
If this bothers your hands, try just one at a time. 
Holding the plank position, 4 alternate rowing each weight up and down for 12-16 rep. 
If this is too tough, do this move on your knees, 
keeping the knees directly under the hips and the hands under the shoulders.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3334 Wed, 24 Mar 2021 12:39:28 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3334 Keeping the rest of body still, 
lift up onto the tips of toes. 
Hold for up to 30 seconds. 
That's one rep. 
Do three or four sets of 10 to 12 reps, 
then rest for 30 to 60 seconds and continue onto your next move. 
Remember: You're doing seven or eight total.]]> Keeping the rest of body still, 
lift up onto the tips of toes. 
Hold for up to 30 seconds. 
That's one rep. 
Do three or four sets of 10 to 12 reps, 
then rest for 30 to 60 seconds and continue onto your next move. 
Remember: You're doing seven or eight total.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3333 Wed, 24 Mar 2021 12:38:15 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3333 Keeping the rest of body still, 
lift up onto the tips of toes. 
Hold for up to 30 seconds. 
That's one rep. 
Do three or four sets of 10 to 12 reps, 
then rest for 30 to 60 seconds and continue onto your next move. 
Remember: You're doing seven or eight total.]]> Keeping the rest of body still, 
lift up onto the tips of toes. 
Hold for up to 30 seconds. 
That's one rep. 
Do three or four sets of 10 to 12 reps, 
then rest for 30 to 60 seconds and continue onto your next move. 
Remember: You're doing seven or eight total.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3332 Wed, 24 Mar 2021 11:42:51 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3332 letting your arms hang by your sides. 
Keep your back straight and curl the weights up until your thumbs are near your shoulders. 
Squeeze, then lower. 
Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.]]> letting your arms hang by your sides. 
Keep your back straight and curl the weights up until your thumbs are near your shoulders. 
Squeeze, then lower. 
Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3331 Wed, 24 Mar 2021 11:41:58 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3331 letting your arms hang by your sides. 
Keep your back straight and curl the weights up until your thumbs are near your shoulders. 
Squeeze, then lower. 
Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.]]> letting your arms hang by your sides. 
Keep your back straight and curl the weights up until your thumbs are near your shoulders. 
Squeeze, then lower. 
Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3330 Wed, 24 Mar 2021 11:36:19 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3330 https://qomplainerzschool.lima-city.de/showthread.php?tid=3329 Wed, 24 Mar 2021 10:38:34 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3329 Once you are on your elbows, 
place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. 
Then finish reclining, either onto the floor or a support blanket or bolster.]]> Once you are on your elbows, 
place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. 
Then finish reclining, either onto the floor or a support blanket or bolster.]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3328 Wed, 24 Mar 2021 10:36:16 +0100 Qomplainerz]]> https://qomplainerzschool.lima-city.de/showthread.php?tid=3328