Back Stretch

Hyperbolic Stretching

Athletic Stretching Exercises

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Sit on the legs and bend backwards as

Far as you can comfortably go. Use your hands for sui p p ort. You do not h ave to go all the way back.

BAR STRETCHING

Bar Stretching is great, but i most people dont have a bar in their ho^e or gym. So you can use a truck, or car back, or even a table.

Put your leg on the truck back, and lean over to touch the head to the knees. Do both side. Hold each stretch 5 seconds.

Put your leg on the truck back, and lean over to touch the head to the knees. Do both side. Hold each stretch 5 seconds.

You can also lean To the right and left to put more pressure on the stretching leg.

BAR STRETCHING 2

Lean over and touch the head to the knee. Do both legs

HIP AND KNEE STRETCH

Keep the back straight and lift the knee as high as you can to the side. Pull up on the knee and stretch the back of th legs.

Tf m

Pull back as far

Tf m

ow drop the knee down and pull back on the leg. To stretch th front of th legs

Pull back as far as you can and you may lean over into the table.

STRETCHING WITH A PARTNER

you have a partner. You can hold on to their hand for balance and place your foot on their shoulder. Stretch forward. Do both egs.

You can also lea dowwn and drop your weight to put more stretch on your leg

PARTNER STRETCH 2

Hold on the ^all for support and have your partner stretch your leg straight up

Try to straighten your body up as much as possible into the stretch.

PARTNER BACK STRETCH

Have the partner hold your arms by the elbows and lean backwards. He wwill gently pick you up and stretch your back. Go

PARTNER SHOULDER STRETCH

Have your partner pull your arms straight back across your body to stretch the shoulders. Go slo^ and easy.

Questions And Answers About Stretching:

Q. How long should I take each day on my stretches?

A. Until you are truly stretched you should take around 15 minutes each day to do the full range of stretches found in this program. Remember to take your time and do the stretches slowly and easily so you can get the muscles truly stretched. A good rule to remember to test if you are truly flexible is to be able to touch the face to the ground in the V-stretch, your head to your knees in the sitting straight legged stretch, and the head to the toes in the seated groin stretch. After you have achieved these degrees of flexibility then your program may be shortened to 5-7 minutes.

Q. How often should I stretch?

A. You should stretch every day until you have truly become flexible and thereafter you can stretch 3 days a week. But if you are practicing every day, you should stretch every day to assure maximum performance and prevent injuries.

Q. What should I wear when stretching?

A. The warmer the clothes the better, for the muscles always stretch better when they are warm. In the winter you should wear a sweat suit or warm ups and try to keep the legs and body as warm as possible during practice to keep the maximum

Q. How long should I hold each position?

A. Hold each position at its maximum stretching point for 5-15 seconds, breathing very slowly on each stretch and easily when fully stretched. As you become more flexible you will be able to relax more and not experience the pain that is often associated with your early stretching program. Therefore you can hold your stretches longer with more comfort and get better results.

Q. Is any equipment helpful in stretching?

A. The ballet bar, or stretching bar (a bar several feet long about 3-4 feet off the ground) can be very useful in improving your flexibility. You can put your leg on this bar and use your body weight to help your stretches and thereby get the same results as you can achieve with the two man stretches.

Q. How do I keep warm or stretched during the game or a long practice?

A. When you are on the sidelines, do some simple stretches, such as the arm circles, bend over and grab the legs, touch the elbows to the ground or sit on the ground in the V-stretch, or the seated groin stretch, while watching the game. If you find yourself suddenly going into the game, do some quick stiff legged swings and hand touches to the ground.

Chapter 2

MUSCLE STRENGTHENING

Muscle Strengthening With Weights:

Muscle Strengthening with Weights. Perhaps nothing is as important in the reduction of injuries as is muscle tone and muscular strength. However the importance of the muscles has been over emphasized by many coaches and trainers as a cure all for all problems related to injuries and performance. It is also very important to know how to fall, to be flexible, to utilize balance points, and concentration techniques in order to perform 100 percent. I train with weights 3 days a week and am a firm believer in all forms of weight training. I do not recommend any specific machine or company as the best. They all have points in which they excel, and all have shortcomings. Weight training will produce excellent results if done regularly, supervised, and with a proper diet.

A work out program to gain strength. It does not matter what area of the body you wish to gain your strength in. This formula is utilized by the Russian 81 Olympic weight lifting team and will serve as an outline for the best way to go up in your strength. Always warm up the body before these exercises (ride a bike, jump rope, etc.).

Warm up with 50% of your maximum lift. 8-12 reps. Rest 1 minute. Lift 80% of your maximum 6 times, rest 1 minute. Lift 90% of your maximum 4 times, rest 1 minute. Lift 95% of your maximum 2 times, rest till mind is set, not more than 3 minutes. Lift maximum 1 time.

Come down to 90% of maximum 2 times, rest 1 minute. Come down to 80% of maximum 4 times, rest 1 minute. Come down to 70% of maximum 6 times, rest 1 minute. Then do not lift anymore on that exercise that day. You may feel like doing some more sets, but do not do them. This keeps you psyched up and ready. Do not try to max. out more than once every 7-12 days.

Martial Arts Secrets of Fitn W e i g h t Tr a i n i n g ess

Wei ght Iraining is an important part of M artial Mrts Fitn ess Training and is something that should be done consistently throughout your entire life. You are never too old to start lifting weights, but you can be too young. I do not suggest that you let a child ^ho^ has not reached puberty to lift weights. W ait until the child is at least 13 and then only lift what they can comfortably handle. Do not force them to do heavy reps. Let them build up their muscles It is important not to turn the child off to weight training so that they ^ill want to continue to lift their entire lives.

take off Sunday. On the days I do not

I lift weights every other day for 6 days, thei lift weights I walk, do karate, wrestle, golf, or some other form of hard aerobic exercise . When I walk, or golf I always carry a weight in my hands. This doubles the exercise effectiveness by allowing an arm and upper body workout, while working out the legs, abs and heart with the walking or golf.

I do not lift Heavy weights. I am 54 ye ars old and do not need to try to bench 300

pounds to prove I am strong or build my chest. I already have a great chest and keep it toned and pumped by lifting smaller weights, but lifting them hundreds of times.

I work out on the bench ^ith 135 pounds, or 2 big plates and do reps of 50 to 100. 50 to 100 times for each set.

BENCH PRESS

To do the regulär bench pr ©ss grasp the bar with the hands evenly spaced. Lower the bar slowly to the ehest and hold it about 1 second then push it back up to the top. I war^ up with 2 sets of a b o ut 10 füll liftin q reps.

This is the last set of "full" lifts I do. After my ■war^ ups I go to imy modified or half up bench press and do O to 10 s ets of 50 to 100.

MODIFIED BENCH P

Narrow Hands

During these sets I keep my hands a little na^ow about the width of my chest and I DO NOT LIFT

the bar all the way back up. I Pump the Chest by only lifting the bar Half Way Up and then back dowwn.

chest and I DO NOT LIFT

I do 5 to 10 s ets of 50 to 100 reps. That is not a mistype. I do

to 10 sets.

MODIFIED BENCH PRESS

Wide Hands

MODIFIED BENCH PRESS

REVERSE Hands

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