THis article describes the correct way to adopt the horse riding stance using steps:-
http://www.stadion.com/column_stretch2.html
The descrition is under the photos of Mr.Kurz.
Dragon.
Isometric side split from horse stance
When doing the isometric tensions should my hands be at hips or can i extend them to the front, at hips makes it harder to concentrate on tensing.
And I try to do them only twice a week as I risk getting sore hips all week long if i increase the number.
And I try to do them only twice a week as I risk getting sore hips all week long if i increase the number.
"Believe nothing that you hear, and half what you see." -Bruce Lee
Ok I know i've bugged you guys with this tension question, but I am still in doubt of something.
Ok, now I want to make sure of one thing, and that is am I tensing the correct muscle (adductor) in the isometric side split or not. The book says to try to pinch the floor between your feet. Now I do that and I feel the work very near to the hips, in fact I feel it just the same amount of stretch when I go into the side split except that no soreness ever accompanied these muscles since the 1st day I started these isometrics as opposed to the soreness felt when doing the isometric front split.
Now when you practice an isometric front split ( yes, front split,
when you assume the front split position and tense) you tense both the hamstring and the muscles of the lef in the back, this exact area in the back leg is also the inner thigh and it feels sore after 1 day from the exercise and then I know it has been worked out. My understanding is that you should also feel greater soreness in the same muscle when doing the isometric side shorse stance, am I right?
Ok, now I want to make sure of one thing, and that is am I tensing the correct muscle (adductor) in the isometric side split or not. The book says to try to pinch the floor between your feet. Now I do that and I feel the work very near to the hips, in fact I feel it just the same amount of stretch when I go into the side split except that no soreness ever accompanied these muscles since the 1st day I started these isometrics as opposed to the soreness felt when doing the isometric front split.
Now when you practice an isometric front split ( yes, front split,
when you assume the front split position and tense) you tense both the hamstring and the muscles of the lef in the back, this exact area in the back leg is also the inner thigh and it feels sore after 1 day from the exercise and then I know it has been worked out. My understanding is that you should also feel greater soreness in the same muscle when doing the isometric side shorse stance, am I right?
"Believe nothing that you hear, and half what you see." -Bruce Lee
You shouldn't feel any soreness next day.
Actually you should feel it more on adductors when practising isometric front split than in side split. Because you are working on one adductor at the time so you can tense it more.
When practising the isometric side split try to tense your glutes, that way you should feel it in your adductors. Tensing and relaxing your adductors enables you to get lower in isometric side split.
Actually you should feel it more on adductors when practising isometric front split than in side split. Because you are working on one adductor at the time so you can tense it more.
When practising the isometric side split try to tense your glutes, that way you should feel it in your adductors. Tensing and relaxing your adductors enables you to get lower in isometric side split.
Pain isn't an indicator of a job well done.I've had many productive workouts and had no soreness to show for it.
Again,i'm not the best one to answer as i don't perform the isometric front split the same way you do(martial arts front split),i perform the "gymnastic" front split(or at least i attempt to!).This version has your rear leg/knee pointing towards the ground.
This way i'm working my hamstrings and hip flexors with the isometric gymnastic front split and my adductors with the isometric side split.
A few things to try:-
1)You say you're pinching the floor between your feet-It's best to imagine your legs as one solid limb that you're trying to draw together.This way everything remains flexed and under tension.
2)Position a chair/stool in front of you to spot you.Go as deep as you can in the side split and then remove your hands from the stool and support yourself with your legs only.
When you are as deep as you can go in the splits you have no choice but to tense your adductors to hold you up!
This should only be done so you learn what it feels like to have your adductors under tension,it's not something you need to perform constantly.
You should also not do this unless you know for sure you are ready for intense isometrics.
Dragon.
Again,i'm not the best one to answer as i don't perform the isometric front split the same way you do(martial arts front split),i perform the "gymnastic" front split(or at least i attempt to!).This version has your rear leg/knee pointing towards the ground.
This way i'm working my hamstrings and hip flexors with the isometric gymnastic front split and my adductors with the isometric side split.
A few things to try:-
1)You say you're pinching the floor between your feet-It's best to imagine your legs as one solid limb that you're trying to draw together.This way everything remains flexed and under tension.
2)Position a chair/stool in front of you to spot you.Go as deep as you can in the side split and then remove your hands from the stool and support yourself with your legs only.
When you are as deep as you can go in the splits you have no choice but to tense your adductors to hold you up!
This should only be done so you learn what it feels like to have your adductors under tension,it's not something you need to perform constantly.
You should also not do this unless you know for sure you are ready for intense isometrics.
Dragon.
The second option?You mean this?:-
Dragon.
This is how i perform the isometric side split(but without the stool),and i don't go as deep as possible in the first attempt.I use shorter tensinos to lower myself into the deepest position.dragon wrote:2)Position a chair/stool in front of you to spot you.Go as deep as you can in the side split and then remove your hands from the stool and support yourself with your legs only.
When you are as deep as you can go in the splits you have no choice but to tense your adductors to hold you up!
Dragon.
Yea I meant that one, I find its much better for me.
I just did it a few mintues ago...
How I do it is I lower myself (not maximum) using my hands, and then I let go and hold the tension for 5 seconds...then a lower a little bit and 5 more seconds and after the 3rd time I hold the tension for 30 seconds.
I just did it a few mintues ago...
How I do it is I lower myself (not maximum) using my hands, and then I let go and hold the tension for 5 seconds...then a lower a little bit and 5 more seconds and after the 3rd time I hold the tension for 30 seconds.
"Believe nothing that you hear, and half what you see." -Bruce Lee
Hey dragon, I use socks when doing splits to aid the slipping. It even adds more difficulty to isometric side splits. If I stop using socks, will this slow down the progress of isometric side splits?
Actually I just realized how stupid this question is.
But now im thinking it would be better to use no socks and when progress stops use socks because its as if you add more resistenace (trying to keep your legs from slipping)
Actually I just realized how stupid this question is.
But now im thinking it would be better to use no socks and when progress stops use socks because its as if you add more resistenace (trying to keep your legs from slipping)
"Believe nothing that you hear, and half what you see." -Bruce Lee
If you're performing isometric side split whilst leaning forwards with your arms on the floor(to achieve a toes up side split position) using socks on a slippy floor or glossy magazine covers on a carpet is a good way of easing into the split as not as much weight will be bearing down on your legs to push them apart.
However,if using this method for the conventional side split(which i assume you're doing as you mention the horse ride stance training) you have to be careful that it doesn't hinder your training.
There is a risk that you will "hold back" from going into your full split due to fear of losing control and slipping too far(which is a possibility).
Alternatively,on occasions i did use non-friction surfaces to train the adductors instead of adductor flies:-
You place your hands on a low stool,slide your feet out as far as possible,then use your leg strength to draw your legs back together.Repeat for desired reps
Dragon.
However,if using this method for the conventional side split(which i assume you're doing as you mention the horse ride stance training) you have to be careful that it doesn't hinder your training.
There is a risk that you will "hold back" from going into your full split due to fear of losing control and slipping too far(which is a possibility).
Alternatively,on occasions i did use non-friction surfaces to train the adductors instead of adductor flies:-
You place your hands on a low stool,slide your feet out as far as possible,then use your leg strength to draw your legs back together.Repeat for desired reps
Dragon.