Isometric side split from horse stance
Isometric side split from horse stance
I just tried the isometric horse stance by tensing for a few secs etc. I want to know how will i be able to tell that i've stretched the right muscles i've just done them and dont know if i did them right, also when im in the horse stance and try tensing i feel like im tensing the wrong area and my knees feel tensed too, so what i did is held onto a piece of furniture and it helped me tense more or lesse in the adductor region, is this a good idea or not?
"Believe nothing that you hear, and half what you see." -Bruce Lee
I didn't achieve the splits using the horse stance method so i may not be the best person to answer.
I would assume though that you tense the same way for the isometric horse stance as you would for the isometric side split-Rather than just tensing your legs,imagine you are trying to "pinch" the floor(drawing your legs together).This will ensure you are contracting the adductors.
Leaning on a piece of furniture may detract from this method as i assume the purpose is to strengthen your legs through supporting your entire bodyweight.
Dragon.
I would assume though that you tense the same way for the isometric horse stance as you would for the isometric side split-Rather than just tensing your legs,imagine you are trying to "pinch" the floor(drawing your legs together).This will ensure you are contracting the adductors.
Leaning on a piece of furniture may detract from this method as i assume the purpose is to strengthen your legs through supporting your entire bodyweight.
Dragon.
What interests me is how you mentioned the isometric-side split, how do you go about doing it?
What I once did before was to slide as far as possible into the side split as i could and then i would lift away my hands and try to stand without support for some second but someone here told me it was not effective.
What I once did before was to slide as far as possible into the side split as i could and then i would lift away my hands and try to stand without support for some second but someone here told me it was not effective.
"Believe nothing that you hear, and half what you see." -Bruce Lee
My interpretation of the horse riding stance is it's used to learn correct hip position and to strengthen the muscles.There has to be a point though when the horse stance becomes a side split otherwise you'll never progress any further than just performing a horse stance.
I was able to do the splits before i read Stretching Scientifically but even when i read my first copy(think it was a 2nd edition) there was no mention of the horse stance.
i would assume the easiest way would be to adopt the horse riding stance(to ensure correct hip alightnment) and then slide your feet out or "walk" your feet out to the splits position.
This is the point of the "steps" Mr.K refers to(5 step,7 step,etc)
Dragon.
I was able to do the splits before i read Stretching Scientifically but even when i read my first copy(think it was a 2nd edition) there was no mention of the horse stance.
i would assume the easiest way would be to adopt the horse riding stance(to ensure correct hip alightnment) and then slide your feet out or "walk" your feet out to the splits position.
This is the point of the "steps" Mr.K refers to(5 step,7 step,etc)
Dragon.
Hello Moe!
I hope ypu don't mind if I share my experience with splits. First time I got them (side splits) was about 4 years ago. It was relaxed side split and it took me 1,5 year to get it. In that time I didn't do any strenght exercises and although I could split I was always stiff and in somekind of pain.
About 2 years ago I heard about Kurz and tried isometrics. I almost achieved side split from horse stance. But then I had to stop with the training.
Lately I got relaxed side split again but this time its totaly different. I'm strong and absolutely pain - free. But I still have to work on isometrics.
So, from my experience the fastest method is isometrics (from horse stance). After some time you will stop progressing, then you should use dumbbells. Its hard to say how long it will take but I think if you realy put your mind to it, 4-5 months. You shouls also do some exercises for your knees.
Good luck.
I hope ypu don't mind if I share my experience with splits. First time I got them (side splits) was about 4 years ago. It was relaxed side split and it took me 1,5 year to get it. In that time I didn't do any strenght exercises and although I could split I was always stiff and in somekind of pain.
About 2 years ago I heard about Kurz and tried isometrics. I almost achieved side split from horse stance. But then I had to stop with the training.
Lately I got relaxed side split again but this time its totaly different. I'm strong and absolutely pain - free. But I still have to work on isometrics.
So, from my experience the fastest method is isometrics (from horse stance). After some time you will stop progressing, then you should use dumbbells. Its hard to say how long it will take but I think if you realy put your mind to it, 4-5 months. You shouls also do some exercises for your knees.
Good luck.
I developed the splits using relaxed stretches only,but i was young at the time(first started martial arts training when i was about 5 years old).
However,being young,i was impressed when i saw people like Van Damme smoothly sliding into a split and guessed it must be the muscle he had that enabled this.As DanBor says,performing the splits was usually accompanied by pain and struggle.
I started weight training at about 14(even though it was in an uneducated way),recieved an injury at 18 which put me out of training for about 10 years.When i started training again i incorperated isometrics and a sensible weight training regimen and was able to do the splits again within a year.
Dragon.
However,being young,i was impressed when i saw people like Van Damme smoothly sliding into a split and guessed it must be the muscle he had that enabled this.As DanBor says,performing the splits was usually accompanied by pain and struggle.
I started weight training at about 14(even though it was in an uneducated way),recieved an injury at 18 which put me out of training for about 10 years.When i started training again i incorperated isometrics and a sensible weight training regimen and was able to do the splits again within a year.
Dragon.
Wow thanks for sharing your experiences Dragon and Dan, like you guys I tried relaxed stretches and only made some progress, but now I am really inclined on performing isometics I just finished a session now and my only concern is that i don't feel THAT sore the next day only slightly, so I was worried maybe I am not tensing enough or so.
"Believe nothing that you hear, and half what you see." -Bruce Lee
You shouldn't feel any kind of soreness after isometrics. I occasionally have that "feeling after workout" but no soreness really. Don't worry about tensing enough. With time your tensions will get more intense and longer. I remember when I started I could tense only for 10 sec or so, after a few month I holded a 12 kg in my hands and tensed 40 secs like crazy, with no trouble, 15 cm off the ground.
And remember: slower pace is better. Don't do more than 3 sessions a week.
And remember: slower pace is better. Don't do more than 3 sessions a week.
Hey guys I did isometrics yesterday for the front split and today i am sore because i havent done them in ages, the funny thing which surprises me is that I am sore on the adductors more than I would be if I tried the isometric horse stance for the side split, this got me thinking that maybe i am tensing the wrong area in the isometric horse stance.
The area where i am sore is the hamstring (not my concern) and ( what i think is the adductor) the muscle that is on the inner side of the thigh near the hips.
Can anyone point to me if thats correct or maybe show me a picture or diagram? thanks.
The area where i am sore is the hamstring (not my concern) and ( what i think is the adductor) the muscle that is on the inner side of the thigh near the hips.
Can anyone point to me if thats correct or maybe show me a picture or diagram? thanks.
"Believe nothing that you hear, and half what you see." -Bruce Lee
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Matasorapit
- Posts: 1
- Joined: May 19, 2006 01:12
Hi people,
I hope I can add a little as a result of my experiances. Now I recently returned to training after a layoff due to physical injury. Everything was needed to be worked on including my flexibility. In regards to flexibility I must add it was one of the fastest and easiest things that I had to do on the menu.
I used alot of my original routine and incorperated much of the advice of the Stretching Scientifically book. It seems that for many young people today that splits are important. As a former fighter they were never really an issue and not much more than a gimic to impress the ignorant. I did however enjoy using the split (front and side) as a foundation for added abilities in practical abilities within the ring. Another thing was that there was nothing special about doing a split for me personally or professionally.
That was until 3 to 4 months back I started doing the horse riding stance you guys are speaking of. I already had my full splits back but the feeling of the stance was something new and it was harder, I liked that. Now about 20 seconds is all it takes to get down to a full split first thing in the morning and this is a cool thing for an older guy like myself. Its new and now impressive for me personally.
When doing the stretch you need to understand what it is doing. Think of it more as a strength exercise rather than a stretch. Many people may not be feeling a stretch in the inner groin but keep going and you will. Even those like myslef who had a well desired level of flexibility, doing this exercise allows you an added bonus and added joint looseness. It prepares the hips rotors and surrounding muscles for exercise and conditions the entire hips for a fully opened straddle. In the book Tom suggests that passive stretching odes not increase kicking very much but given the ability to already posess skills for balance, speed and coordination. This stretch helped me kick better than ever before, and I was always a reasonable kicker but now have the height of some of the more dynamic martial arts styles.
For the new younger people, keep going at it because if I had of followed these methods as a young bloke I would have saved years.
I hope I can add a little as a result of my experiances. Now I recently returned to training after a layoff due to physical injury. Everything was needed to be worked on including my flexibility. In regards to flexibility I must add it was one of the fastest and easiest things that I had to do on the menu.
I used alot of my original routine and incorperated much of the advice of the Stretching Scientifically book. It seems that for many young people today that splits are important. As a former fighter they were never really an issue and not much more than a gimic to impress the ignorant. I did however enjoy using the split (front and side) as a foundation for added abilities in practical abilities within the ring. Another thing was that there was nothing special about doing a split for me personally or professionally.
That was until 3 to 4 months back I started doing the horse riding stance you guys are speaking of. I already had my full splits back but the feeling of the stance was something new and it was harder, I liked that. Now about 20 seconds is all it takes to get down to a full split first thing in the morning and this is a cool thing for an older guy like myself. Its new and now impressive for me personally.
When doing the stretch you need to understand what it is doing. Think of it more as a strength exercise rather than a stretch. Many people may not be feeling a stretch in the inner groin but keep going and you will. Even those like myslef who had a well desired level of flexibility, doing this exercise allows you an added bonus and added joint looseness. It prepares the hips rotors and surrounding muscles for exercise and conditions the entire hips for a fully opened straddle. In the book Tom suggests that passive stretching odes not increase kicking very much but given the ability to already posess skills for balance, speed and coordination. This stretch helped me kick better than ever before, and I was always a reasonable kicker but now have the height of some of the more dynamic martial arts styles.
For the new younger people, keep going at it because if I had of followed these methods as a young bloke I would have saved years.
Steps?
I see lots of people mention 'steps' but what are you refering to? I have the forth edition book and maybe my interpretation is different, so could someone explain what the steps refer to in the bookdragon wrote: This is the point of the "steps" Mr.K refers to(5 step,7 step,etc)
Dragon.
ta
Cliff