. Anyways thank you very much. Yesterday (30 may), as I was performing my isometric stretching program, I've remembered the a martial arts demonstration which I saw on national sports tv channel "TVSport". The demonstration, as I recall it, started with the presentation of a young girl which performed exceptionally. But what impressed me very much it was that she could raised the leg up in the air(to front and to the side) and maintain it there for a few seconds. I was fascinated and began asking myself whether I can do it myself. Could anybody give me a few pointers about this issue. I know it's something about static active flexibility. But how can I come to perform it and what muscle groups must I develop in order to do that? Thank you in advance and I salut you all from Romania. BYeQuestion about side split
Question about side split
Yo, thank you very much Moe, noticing the hour at which you've replied to my post I guess either you were anxious to answer it or you weren't very sleepy . Anyways thank you very much. Yesterday (30 may), as I was performing my isometric stretching program, I've remembered the a martial arts demonstration which I saw on national sports tv channel "TVSport". The demonstration, as I recall it, started with the presentation of a young girl which performed exceptionally. But what impressed me very much it was that she could raised the leg up in the air(to front and to the side) and maintain it there for a few seconds. I was fascinated and began asking myself whether I can do it myself. Could anybody give me a few pointers about this issue. I know it's something about static active flexibility. But how can I come to perform it and what muscle groups must I develop in order to do that? Thank you in advance and I salut you all from Romania. BYe
. Anyways thank you very much. Yesterday (30 may), as I was performing my isometric stretching program, I've remembered the a martial arts demonstration which I saw on national sports tv channel "TVSport". The demonstration, as I recall it, started with the presentation of a young girl which performed exceptionally. But what impressed me very much it was that she could raised the leg up in the air(to front and to the side) and maintain it there for a few seconds. I was fascinated and began asking myself whether I can do it myself. Could anybody give me a few pointers about this issue. I know it's something about static active flexibility. But how can I come to perform it and what muscle groups must I develop in order to do that? Thank you in advance and I salut you all from Romania. BYeQuestion about side split
CrazyBoy wrote: I have a request for you regarding some stretching exercises which you may recommend to me to apply them in my class. See, I took over my senpai's place (cause he left abroad for a period of 6 months) and (as I have said in my first post he didn't taught me a lot about stretching) I am short on ideas. Can you suggest to me some stretching exercises, cause I think you all know that an instructor's problem is not to bore the class with the same methods.
The order of a workout should be:-joint rotations/warm up,dynamic flexibility,sport specific warm up,main part of training,isometric stretches,relaxed stretches.
The choice of stretches depends on the goals of your training and only you can know if your students are ready for isometric stretches.
As for the active flexibility:-Slowly raising and lowering the leg(you can use ankle weights when leg weight alone is too easy) in all directions and actually practicing holding your leg out will enable you to perform the "freeze position" of a kick you refer to.
Dragon
Thank you very much Dragon, I owe you a lot (a beer when when shall meet ). Your answer was very satisfying, it made sense. I read here on this forum that running will (or) improve a person's flexibility. How? In which manner? I know that running or jogging develops the strength of the legs. But how does it makes us much flexible? O, and I read something on www.mattfurey.com site that amazed me: he (MF) says that his program will enable you to double your flexibility in just a night. I am rather a pesimist on this issue. What's your opinion? Thank you ver y much and hope to hear soon from you! Salut din Romania.
). Your answer was very satisfying, it made sense. I read here on this forum that running will (or) improve a person's flexibility. How? In which manner? I know that running or jogging develops the strength of the legs. But how does it makes us much flexible? O, and I read something on www.mattfurey.com site that amazed me: he (MF) says that his program will enable you to double your flexibility in just a night. I am rather a pesimist on this issue. What's your opinion? Thank you ver y much and hope to hear soon from you! Salut din Romania.Running will condition you for flexibility training/kicking.
Because it is is a compound movement,it involves all the muscles as opposed to cycling which can hinder your progress.
I'm afraid i don't know much about the Matt Furey material so i can neither prove,nor disprove his claims.From what i understand,he's a good marketing businessman
It depends from what perspective you can double your flexibility:-
If you have never exercised/stretched in your life then any of the dynamic stretching promoted by Thomas Kurz,Pavel Tsatsouline,Matt Furey,etc will probably double your current flexibility(or lack of it) over night.If you're an experienced,conditioned athlete though,then i doubt it.
Like i said though,never tried it.I could be wrong.
Dragon
Because it is is a compound movement,it involves all the muscles as opposed to cycling which can hinder your progress.
I'm afraid i don't know much about the Matt Furey material so i can neither prove,nor disprove his claims.From what i understand,he's a good marketing businessman
It depends from what perspective you can double your flexibility:-
If you have never exercised/stretched in your life then any of the dynamic stretching promoted by Thomas Kurz,Pavel Tsatsouline,Matt Furey,etc will probably double your current flexibility(or lack of it) over night.If you're an experienced,conditioned athlete though,then i doubt it.
Like i said though,never tried it.I could be wrong.
Dragon
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Thomas Kurz
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Question about side split
True. Also, while cycling, the legs work much less than their full range of motion in hip and in knee joints, both in flexion and in extension. Compare it with ranges of motion in these joints in a running stride. I show it on the DVD.dragon wrote:Running will condition you for flexibility training/kicking.
Because it is is a compound movement,it involves all the muscles as opposed to cycling which can hinder your progress.
Thomas Kurz
Madrej glowie dosc dwie slowie
Madrej glowie dosc dwie slowie
So, I must start running again if I want to develop the strength of my legs and my knee joints. Dragon you mentioned about a P Tsatsouline; who is he and what is his program like? Can you describe him and his theories a little? I am rather curious. I shall search with Google but I must have an expert's opinion. Finally, I wish to ask mr Kurz if I have knee problems will the hindu squats help me? I know you mention this subject but I need to be sure. Thank you. Crazy out. Salut din Romania!
Learning is endless!
Pavel Tsatsouline is a former soviet trainer who trained(or trained with.Can't remember which) Spetznaz and is currently training SWAT units in the U.S.
Most of his literature is geared more towards power lifting but he does make references to martial arts practices too.
His theories/training methods are much the same as Thomas Kurz-dynamic stretching before dynamic activity,isometrics,relaxed stretching,etc.He goes into more detail about varios types of isometrics but his methods are a bit more extreme.
For example,he doesn't believe in warming up before any kind of training.He says you develop a psychological reliance to preperation.This may be fine for Russian commandos but i personally don't feel the need to test myself this far.
Dragon
Most of his literature is geared more towards power lifting but he does make references to martial arts practices too.
His theories/training methods are much the same as Thomas Kurz-dynamic stretching before dynamic activity,isometrics,relaxed stretching,etc.He goes into more detail about varios types of isometrics but his methods are a bit more extreme.
For example,he doesn't believe in warming up before any kind of training.He says you develop a psychological reliance to preperation.This may be fine for Russian commandos but i personally don't feel the need to test myself this far.
Dragon
Hmm, thank you very much Dragon, now I know a little bit of this Pavel character. So, he recommends no warming-up before training: interesting! But this could be dangerous, don't you think? Hey Dragon I must thank you for one of advices: the one about doing the isometric stretching once two days, with rehabilitation. It made wonders: I don't feel any pain in my right adductor as I felt before when performing the side split and my left front split is improving very fast! All my fears faded away! Thank you once again!
i have a question regarding the leg raise to the side: how do I perform it: raising the leg directly to the side without any flexion of the knee or the hip joint or by flexing the knee and the hip joint of the leg I'm raising? I find that doing the second one ( knee and hip flexed) is much comfortable, but I'm not sure about the form of the raise? can you advice on this? thank you and salut from Romania!
i have a question regarding the leg raise to the side: how do I perform it: raising the leg directly to the side without any flexion of the knee or the hip joint or by flexing the knee and the hip joint of the leg I'm raising? I find that doing the second one ( knee and hip flexed) is much comfortable, but I'm not sure about the form of the raise? can you advice on this? thank you and salut from Romania!
Glad to be of help to you.
Out of the two decriptions you give of the side leg raise(i assume you are refering to dynamic stretches and not active stretching) i'd say the second one is better.
1-You've already said it feels more comfortable so this would be favourable.
2-If you have no form of muscular contraction in the leg you would be throwing you leg which would be ballistic and could lead to injury.
Dragon
Out of the two decriptions you give of the side leg raise(i assume you are refering to dynamic stretches and not active stretching) i'd say the second one is better.
1-You've already said it feels more comfortable so this would be favourable.
2-If you have no form of muscular contraction in the leg you would be throwing you leg which would be ballistic and could lead to injury.
Dragon
So the second version of the dynamic stretch to the side would me the most apropriate to me considering the fact that I feel good when doing it. Ok! Hey Dragon I have a question regarding the adductor pull-downs: how much weight must I use? Or better: which is the maximum resistance to use? Please reply cause I don't want to injure myself performing this leg strength exercise with great weight! Have a nice day and God bless you! I salut you from Romania!
You say that I should pick a weight and do 30 reps in 3 sets. I do 10 reps of 4 sets. Until now I've squatted with 50 kilos ( I weigh around 70 kg) and dealift with 45 kg, and I use 10 kg at the adductor pull-downs. What do you think? Since I started weight training recently (about two weeks) I would say I'm doing some progress. What should I do? When I perform the adductor pull-downs with this weight I don't feel any tension, probably because I can do the side splits. Please send me your suggestions regarding this exercise cause I don't know about this. Thank you and God bless you. Salut din Romania.
Squats and deadlifts can be used to build/strengthen/develop power but the adductor pulldowns are used to strengthen in order to minimize injury.
Therefore you need to use more reps,even if that means reducing the weight initially.In Stretching Scientifically for dynamic strength exercises it says perform 3 sets of about 30 reps or 1 long set of 100-200 reps(from what i can remember,haven't got the book in front of me).
If you perform more reps you still won't feel the kind of tension you will from mass building compound exercises such as heavy squats but you will feel the burn!
Dragon
Therefore you need to use more reps,even if that means reducing the weight initially.In Stretching Scientifically for dynamic strength exercises it says perform 3 sets of about 30 reps or 1 long set of 100-200 reps(from what i can remember,haven't got the book in front of me).
If you perform more reps you still won't feel the kind of tension you will from mass building compound exercises such as heavy squats but you will feel the burn!
Dragon
Thanks, so I must increase the number of the reps. Ok! This can be done. But what can I do if I injure the muscle involved, besides stopping and resting? I want to ask you if you know something about a medicament called Gelart (hidrolized colagen which is used for ligaments and tendons)? I asked my doctor (general dr) and he didn't had many to say about it, so I thought that you might know since this is a forum for athletes and MA. I'll wait your answer and I salut you form Romania.