Now i think im having problems with a couple of things.

[Pu-key]

First with the dynamic stretching. I not sure if im doing the side raises properly. I do the one recommended for martial artists, which is raising the leg with the foot facing the way your body is facing. But I also keep the supporting foot faced straight as well, the way the raising foot is facing. Is this right.

Second with the relaxed stretching for side splits. The one were you support your foot/leg on something and lean over. I do this, on each leg, for a minute and most of the times when i finish that stretch, i have this, what you would probably call pain in the muscles.

And my side splits aren't really getting better, although sometimes they are. After i do the stretching i go down further, but later i try it but i feel that kind of muscle pain and im back to were was in the first place.

Anyone help me.

[dragon]

First with the dynamic stretching. I not sure if im doing the side raises properly. I do the one recommended for martial artists, which is raising the leg with the foot facing the way your body is facing. But I also keep the supporting foot faced straight as well, the way the raising foot is facing. Is this right.

This has been dicussed a few times.I think it's personal preference.
On the Secrets of Stretching DVD Kurz does it more how you describe.In Power High Kicks DVD It's performed with the foot(toes) of the kicking leg pointing up.Tsatsouline performs the side raise the same as a kick-kicking foot sideways,supporting foot with heel facing the target.

Second with the relaxed stretching for side splits. The one were you support your foot/leg on something and lean over. I do this, on each leg, for a minute and most of the times when i finish that stretch, i have this, what you would probably call pain in the muscles.

Not sure i understand your desription but the pain(as long as it's not injury type pain) could be insufficient leg strength.

And my side splits aren't really getting better, although sometimes they are. After i do the stretching i go down further, but later i try it but i feel that kind of muscle pain and im back to were was in the first place.

Same as above.Insufficient strength is the cause of your starting position remaining constantly the same and the pain could be from holding the relaxed stretch for long periods(causing pain in the connective tissues).

Dragon.

[Pu-key]

Strength exercises I should do are leg squats. Any more? And when should i do them, before or after my stretches.

[dragon]

Squats,stiff-leg deadlifts,front lunges,side lunges.

Perform them after dynamic stretches but before relaxed stretches.


Dragon.

[Pu-key]

This might sound silly but, how do you do deadlifts and lunges?

[dragon]

Here's a link to show Good Mornings:-

http://www.exrx.net/WeightExercises/Ham ... rning.html

Stiff-leg deadlifts:-

http://www.exrx.net/WeightExercises/Ham ... dlift.html

And squats:-

http://www.exrx.net/WeightExercises/Qua ... Squat.html

Sadly,i couldn't find a visual link to lunges:-

http://www.betterbodz.com/quariceps/lunges.html

Hope this helps.

Dragon.

[mat]

Stiff-leg deadlifts:-

http://www.exrx.net/WeightExercises/Ham ... dlift.html

What about this one? Stiff-legs, straight-back deadlift?
http://www.exrx.net/WeightExercises/Ham ... dlift.html

Mat

[dragon]

What about this one? Stiff-legs, straight-back deadlift?
http://www.exrx.net/WeightExercises/Ham ... dlift.html

Mat

The version you found in my opinion is a lot better(didn't see that one on there).
Keeping the back straight will load the hamstrings more(as opposed to just feeling the stretch) and is a lot more safe on your lower back.
I feel a lot of compound movements are as technical as martial arts training and as such,need an instructor to show you how it's done.

As a visual guide though,the one you found is the one i'd go with.

Dragon.

[Pu-key]

Problem is i don't have any barbells or dumbells.
And how many times should i do them?

[dragon]

Stick to freehand squats and lunges to the front and side.

Build up to doing 3 sets of 30reps or 1 longer set-try to build up to 200reps.

Dragon.

[mat]

Problem is i don't have any barbells or dumbells.
And how many times should i do them?

Your local gym should have what you need. Alternatively, just buy cheap plastic ones from your local superstore.

Mat

[Pu-key]

What muscles are getting strength by those exercises?

[dragon]

If you click on the links i provided it tells you the Primary(target) muscles and all other secondary muscles worked.


Dragon.

[Pu-key]

http://www.exrx.net/WeightExercises/Qua ... Lunge.html

Is this the right way to do a side lunge.

[dragon]

The straight leg is flat on the ground so it is working the adductors.

I personally don't point the foot on the bent leg as much as he's doing,i try to keep both feet in the same direction.
Maybe he has to do it that way due to the fact he's using dumbbells rather than a barbell-He seems to be twisting his torso(1 dumbbell in front,1 behind) so the dumbbells don't get in the way of his bent(lunging) leg.

Dragon.