If you keep your hips and trunk in a perfect line your femur will jam into your pelvis preventing you from raising your leg(or if you're attempting the side split it will do the same).
You have to tilt your pelvis forwards,so in effect your hips are actually out of line.The best way to picture this is to push your butt out.
Dragon.
Dynamic Leg Raises
Mendel. First I read that you get pain in the outer knee when doing side raises. Make sure your leg below the knee is not passing further than your thigh on the upward part of the movement. Keep the leg straight. If you still struggle try a knee support to help keep the knee in place, this worked for me. This makes sure you feel the stretch in the adductor (mainly) instead of over strssing the knee.
Secondly under no circumstances use ankle weights when kicking. They will damage your joints (more so at your age). If you want to improve the power of your kicks, try kicking a heavy bag or doing kicks with resistance (bungee) cords.
For TKD focus mainly on dynamic flexiblity, this will yield the best improvements.
Secondly under no circumstances use ankle weights when kicking. They will damage your joints (more so at your age). If you want to improve the power of your kicks, try kicking a heavy bag or doing kicks with resistance (bungee) cords.
For TKD focus mainly on dynamic flexiblity, this will yield the best improvements.
Sounds a bit dangerous to me. Are you sure you don't mean static active flexibilty exercises? ie. holding your leg up. Leg weights are very good for this and not normally used for dynamic stretching.Mendel wrote:Thank you for the info. I need all the help I can get. The knee problem is okay now that I got my hips in the correct position. Please let me clarify the ankle weights. I do no intend to do actual kicking with them but only dynamic leg raises. What do you think?
-Mendel
Mat
If you perform dynamic leg raises with ankle weights the velocity would be increased greater than your natural capacity.Therefore,the movement would be ballistic,not dynamic.
Using the weights for dynamic stretches would not make you any more flexible,any faster,or any stronger.The only thing it could do is pull your leg higher than it is ready for,resulting in injury.
Dragon
Using the weights for dynamic stretches would not make you any more flexible,any faster,or any stronger.The only thing it could do is pull your leg higher than it is ready for,resulting in injury.
Dragon
Yes, works very well for me. Do them more gently than usual though and it may take you more sets or reps to reach your normal level of flexibility. I'm sure it helps recovery, but can't say for certain.Mendel wrote:Is it advisable to do dynamic leg raises when yor muscles are sore from strength excersises or TKD class? I know they should be done twice a day.
Mat
Q&A by Thomas Kurz:-
Q-When one has a couple of days off-due to muscle soreness or just rest days-does it cause flexibility to decrease and set one back in training schedule?
A-Flexibiblity usually does not decrease much,and may even increase because of the rest the muscles got.If you do isometric stretches or any strength exercises even when you are sore because you are so anxious not to lose flexibility temporarily,you may injure yourself and lose it permanently.You can do relaxed stretches,however,even if your muscles are sore as long as doing these stretches is not painful.
No mention of dynamic stretches,but i would assume they could have the same potential of injury to sore muscles.
Even if no injury occurs,i would also assume it could set the "nervous regulation of the muscles' length" as mentoined in Stretching Scientifically when describing the performance of dynamic stretches when your muscles are tired.
The reason you feel better after the dynamic stretches may not be down to the stretches themselves,just the fact that you have warmed up.
Only you know how sore you are and if you feel safe enough to perform dynamic stretches.
The muscle soreness after strength training shouldn't happen all the time-Eventually you will adapt to the new exercises and will be able to continue your flexibility training as normal.
Dragon
Q-When one has a couple of days off-due to muscle soreness or just rest days-does it cause flexibility to decrease and set one back in training schedule?
A-Flexibiblity usually does not decrease much,and may even increase because of the rest the muscles got.If you do isometric stretches or any strength exercises even when you are sore because you are so anxious not to lose flexibility temporarily,you may injure yourself and lose it permanently.You can do relaxed stretches,however,even if your muscles are sore as long as doing these stretches is not painful.
No mention of dynamic stretches,but i would assume they could have the same potential of injury to sore muscles.
Even if no injury occurs,i would also assume it could set the "nervous regulation of the muscles' length" as mentoined in Stretching Scientifically when describing the performance of dynamic stretches when your muscles are tired.
The reason you feel better after the dynamic stretches may not be down to the stretches themselves,just the fact that you have warmed up.
Only you know how sore you are and if you feel safe enough to perform dynamic stretches.
The muscle soreness after strength training shouldn't happen all the time-Eventually you will adapt to the new exercises and will be able to continue your flexibility training as normal.
Dragon
If you're doing them every day Matt-Furey style, just one set is enough, as long as you're not doing them to failure and getting sore.Mendel wrote:Lot of info...thank you for the reply. A question if I may. I do Hindu Squats for leg strength. It one long set better than 2 or 3 shorter sets?
Right now I am doing one long set. Just starting and they are tough.
-Mendel
If you're doing it the er... more conventional(?) way with 3+ sets, you may get very sore and need at least a couple of days' recovery.
Mat
Hindu squats in long reps like you are doing them will not enhance your strength as much as you think because its a muscular endurance workout. If you are a beginner, with weights, then you should start working out with weights that are 20% of your personal best for reps up to 12 (if I remember correctly). If you do not want to use weights then maybe try making the squats harder by trying one legged squats while holding onto a chair.Mendel wrote:Lot of info...thank you for the reply. A question if I may. I do Hindu Squats for leg strength. It one long set better than 2 or 3 shorter sets?
Right now I am doing one long set. Just starting and they are tough.
-Mendel
Hindu squats are still important. They do help prepare your legs and body for strength training but be careful in thinking that its enough to start isometrics. I still do them for long reps because I want the endurance to work on my martial arts techniques.
have fun,
jrlefty
"If you love life do not waste time because time is what life is made of"-Bruce Lee