Hey! What kind of warm up do I need for my work out?

[blazi]

At the beginning sorry for my english.

So... I dance bboying (breakdance) and I love doing powermoves (something like flares in gimnastic or like http://pl.youtube.com/watch?v=pY41QdcT4uc). But I'm naturally not so flexible :/. So I always need a very good warm up. I can do only front splits but i need side split! And my max i something like this \__ . My problem is that, before warm up i have something like this ?/\ . So a do a lot of stretching exercise. I have to do static stretching if want to have my max split, but after this I loose my energy. Hmmm... do you think, my warm up should be like warm up for kicking? Should I do dynamic stretching? Look at this video (from you tube)and please help me. Peace!

[blazi]

Is anybody here? It's very important to me .

[Thomas Kurz]

But I'm naturally not so flexible :/. So I always need a very good warm up. I can do only front splits but i need side split! And my max i something like this \__ . My problem is that, before warm up i have something like this ?/\ . So I do a lot of stretching exercise.

So your range of motion is at least like this \__ , and with better exercises it might improve. You can get Polish-language version of Secrets of Stretching DVD in Poland at www.stadion24.pl . It teaches how to increase you your max ROM and be able to use it without a warm-up.

I have to do static stretching if want to have my max split, but after this I loose my energy.

Learn isometric stretches (there is more to it than just isometric tension in a stretch) and you will cut down your warm-up time and keep your energy.

Hmmm... do you think, my warm up should be like warm up for kicking?

At the beginning of your warm-up--yes, but toward the end do slower moves in near max extension (flow through low stances and static active flexibility exercises).

Should I do dynamic stretching

Yes, those too.

[blazi]

Man... I've watched your DVD and it's great! The only sad thing is that, I don't have this all gym devices :/. But I train for about 4 years and I think I'm person with a good shape. Isometric stretching is incredible! Thanks! Now i know why I didn't make progress. I've just never try it!