My dyamic stretches are coming along and I can easily kick head height with full power with no warmup. However, I would like to be able to perform splits and I am approx. 30 cm from touching the floor. My question is:
How much of a warmup do I need before attempting the splits?
Splits Question:
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RussMcCann
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russ,
i have a few tricks that i do on a regular basis
a few low kicks, no higher than hip high... ( side kick, round kick, front kick, side rising kick)
but mostly i just drop ( slowly) in the splits, ive been doing it for a while now.
but also i have found out if i take a good brake from any stretching
and kicking, like say right now im taking a month off, last time i did this
i came back more flexible and stronger and required less warmup.and i felt renewed, and invigorated.
sometimes, rest is the best thing .
hope this helps alittle
chris wright
i have a few tricks that i do on a regular basis
a few low kicks, no higher than hip high... ( side kick, round kick, front kick, side rising kick)
but mostly i just drop ( slowly) in the splits, ive been doing it for a while now.
but also i have found out if i take a good brake from any stretching
and kicking, like say right now im taking a month off, last time i did this
i came back more flexible and stronger and required less warmup.and i felt renewed, and invigorated.
sometimes, rest is the best thing .
hope this helps alittle
chris wright
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RussMcCann
- Posts: 10
- Joined: May 09, 2004 11:27
- Location: Saint John, New Brunswick
- Contact:
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Guest
russ,
when i come back from a break, i practice the splits ( **) three days a week, and suspended splits*** ( **jean claude van damme style) once every other week.
so here is kinda my routine, day wise..
monday-intense routine stretch
tues- off
wed- intense stretch
thurs-off
fri-intense stretch or ***suspended splits* ( *sometimes with heavy wieghts, straped around my waist by a belt i made just for this, but with this, i use a broom handle for balance) without supporting broom handle.
sat-off
sun-off
i never stretch on the weekends..unless i go do some activity where i will need it for the day
and i also will sit in a stretcher for hours on end while watching tv, computer, reading, etc.,..it makes it a little easier than fighting the muscles wanting to retract my legs aftr an extended period of time..
hope this helps russ, hope to talk to you about more stretching stuff again..
thanks .
chris
when i come back from a break, i practice the splits ( **) three days a week, and suspended splits*** ( **jean claude van damme style) once every other week.
so here is kinda my routine, day wise..
monday-intense routine stretch
tues- off
wed- intense stretch
thurs-off
fri-intense stretch or ***suspended splits* ( *sometimes with heavy wieghts, straped around my waist by a belt i made just for this, but with this, i use a broom handle for balance) without supporting broom handle.
sat-off
sun-off
i never stretch on the weekends..unless i go do some activity where i will need it for the day
and i also will sit in a stretcher for hours on end while watching tv, computer, reading, etc.,..it makes it a little easier than fighting the muscles wanting to retract my legs aftr an extended period of time..
hope this helps russ, hope to talk to you about more stretching stuff again..
thanks .
chris
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RussMcCann
- Posts: 10
- Joined: May 09, 2004 11:27
- Location: Saint John, New Brunswick
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Everyday?
Is it dangerous to practice the splits everynight? Or just dangerous to practice the splits when your muscles are sore?
Russ asked: Is it dangerous to practice the splits everynight? Or just dangerous to practice the splits when your muscles are sore?
It is fine to practise splits every night if you do relaxed stretches. If you are doing Isometrics, follow the advice which is in Mr. Kurz column.
As for muscles being sore. I would let yourself rest if your muscles are sore before you begin stretching. It could be a sign that you are pushing yourself too far too quickly.
It is fine to practise splits every night if you do relaxed stretches. If you are doing Isometrics, follow the advice which is in Mr. Kurz column.
As for muscles being sore. I would let yourself rest if your muscles are sore before you begin stretching. It could be a sign that you are pushing yourself too far too quickly.
To answer your First question, You need to raise your core body temp up 2 degrees to get a good warm up before stretching.
I can do all 3 splits and i do 3 days a week stretching thats Tue, Thur and sat, As I teach Taekwondo the other 4 nights.
With Isometric Stretches they are the best but also have a varity of your different types . In other words you want to Shock your muscles...
Best of luck with ya 2nd degree....
I can do all 3 splits and i do 3 days a week stretching thats Tue, Thur and sat, As I teach Taekwondo the other 4 nights.
With Isometric Stretches they are the best but also have a varity of your different types . In other words you want to Shock your muscles...
Best of luck with ya 2nd degree....
Learn to Teach
Teach to Learn
Teach to Learn
To answer your First question, You need to raise your core body temp up 2 degrees to get a good warm up before stretching.
I can do all 3 splits and i do 3 days a week stretching thats Tue, Thur and sat, As I teach Taekwondo the other 4 nights.
With Isometric Stretches they are the best but also have a varity of your different types . In other words you want to Shock your muscles...
Best of luck with ya 2nd degree....
I can do all 3 splits and i do 3 days a week stretching thats Tue, Thur and sat, As I teach Taekwondo the other 4 nights.
With Isometric Stretches they are the best but also have a varity of your different types . In other words you want to Shock your muscles...
Best of luck with ya 2nd degree....
Learn to Teach
Teach to Learn
Teach to Learn
Warming up
To answer your First question, You need to raise your core body temp up 2 degrees to get a good warm up before stretching.
I can do all 3 splits and i do 3 days a week stretching thats Tue, Thur and sat, As I teach Taekwondo the other 4 nights.
With Isometric Stretches they are the best but also have a varity of your different types . In other words you want to Shock your muscles...
Best of luck with ya 2nd degree....
I can do all 3 splits and i do 3 days a week stretching thats Tue, Thur and sat, As I teach Taekwondo the other 4 nights.
With Isometric Stretches they are the best but also have a varity of your different types . In other words you want to Shock your muscles...
Best of luck with ya 2nd degree....
Learn to Teach
Teach to Learn
Teach to Learn
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RussMcCann
- Posts: 10
- Joined: May 09, 2004 11:27
- Location: Saint John, New Brunswick
- Contact:
Thanks very much for you answer Loonyeas, seems to make sense.
You said that you need to increase body temp. by 2 degrees. Do you mean 2 degrees celcius or 2 degrees fahrenheit?
Also, what is your preferred method of warming up? Dynamic stretches?
You said that you need to increase body temp. by 2 degrees. Do you mean 2 degrees celcius or 2 degrees fahrenheit?
Also, what is your preferred method of warming up? Dynamic stretches?
"Chen Zhen from Xing Wu...The Best." - Jet Li, in Fist of Legend
Re - Stretching
To put the hammer on raising ya body temp. Here one of my stretching day format.
1. Start with Skipping 5 - 10 minutes is heaps.
2. Work onto 3 sets of Dynamic leg lifts. (Front, Side, and back)
3. Then i do a good 10 - 20 minutes on the bag ( Great to get the legs ready for stretching)
4. I then have a rope pully i do stretches to front, and side ( These are for strength only and balance) ( i can hold my leg in a full 180 degree split standing but only with the help of the pully)
5. This is when im fully ready to do my Isometric Stretches as i stretch hard. (rememeber u need a good break from isomotric stretches at least 36 hrs)
I can show u all my stretches i do but im sure you have what stretches u need to stretch for full stretching ability......
I hope this has some help for you....
1. Start with Skipping 5 - 10 minutes is heaps.
2. Work onto 3 sets of Dynamic leg lifts. (Front, Side, and back)
3. Then i do a good 10 - 20 minutes on the bag ( Great to get the legs ready for stretching)
4. I then have a rope pully i do stretches to front, and side ( These are for strength only and balance) ( i can hold my leg in a full 180 degree split standing but only with the help of the pully)
5. This is when im fully ready to do my Isometric Stretches as i stretch hard. (rememeber u need a good break from isomotric stretches at least 36 hrs)
I can show u all my stretches i do but im sure you have what stretches u need to stretch for full stretching ability......
I hope this has some help for you....
Learn to Teach
Teach to Learn
Teach to Learn