Want high kicks? You need the splits, it's as simple as that. The height of your kicks is determined by your level of dynamic flexibility, however your dynamic flexibility is determined by your passive flexibility. Splits are display of your level of passive flexibility. The ability to do the splits will prevent your kicks (and also your dynamic stretches) from becoming ballistic movements. To do the splits you need to do three types of stretching:
1) Dynamic stretching.
2) Relaxed stretching.
3) Isometric stretching.
Dynamic Stretching
Dynamic stretching improves your dynamic flexibility. Dynamic flexibility determines the height of your kicks. If you want high kicks then you must do dynamic stretches.
Here are some basic guidelines to doing dynamic stretches:
a- You must do dynamic stretches twice per day.
b- In the morning, you must start dynamic stretches within 15 minutes upon waking.
c- 12 repetitions is the optimal number per set.
d- Increase the range and speed of movement gradually, over several sets.
Relaxed stretching
Relaxed stretching is probably the type you are most familiar with, which involves moving into a position and holding it. Relaxed stretches are beneficial because they return muscles to pre-training length, thus aiding recovery; they also augment the progress of other stretching methods.
There are three methods for doing relaxed stretches:
a- Stretch as far as comfortably possible, wait until the tension dissipates, increase the stretch, hold it, and so on. Repeat this increase/hold cycle until you reach your maximum limit. Hold the final position for 30 seconds.
b- Stretch as far as comfortably possible and hold the position for 30 seconds. Come out of the stretch, rest for 30-60 seconds, then repeat the stretch again. Continue this cycle until you reach your maximum limit.
c- Stretch as far as comfortably possible, hold the position for 2 seconds, increase the stretch, hold for 2 seconds, increase etc., until you reach your maximum limit. Hold the final position for 30 seconds.
Here are some basic guidelines to doing relaxed stretches:
I- You must do relaxed stretches every day for them to be effective.
II- Do as many sets as necessary to reach your maximum limit for the day.
III- Generally speaking, once per day is enough - but more won't hurt.
IV- You do not need to warm up before doing relaxed stretches.
V- Experiment to find out which method works best for you.
Isometric stretching
Isometric stretching is just like relaxed stretching, except you simultaneously tense the stretched muscles.
The process for doing isometric stretches is simple. Stretch as far as possible, tense for 5-10 seconds, relax, increase the stretch, tense, relax, increase, etc., to your maximum limit. When you've gone as far as you can go, tense the muscles for a final 30-second contraction.
Here are some basic guidelines to doing isometric stretches:
a- They hurt, so be ready.
b- Build up the tension over 3 to 5 seconds, reaching its peak by the 5th second.
c- Do as many sets as necessary to reach your limit for the day.
d- Never do them when sore.
If you hit a pleateau, tense harder, or longer, or both, and add resistance by wearing a rucksack containing weight plates.
Stretching Exercises
If you’ve been sedentary for a significant amount of time, it’s likely that your muscles aren’t used to being stretched. As you begin to train in martial arts, your instructor will probably lead the class in stretching exercises. Learn these stretches and practice them at home. You should stretch for 10 to 15 minutes daily, focusing on the stretches taught in class, since they will help lengthen the necessary muscles for high kicks.
High Kicks
Just because you’re a bit tighter than some of the other students in class, it doesn’t mean you can’t perform the kicks. If the instructor is telling the students to kick to the head, he is likely to tell beginners to kick as high as they can. Whether you’re kicking over your head or at knee or waist level, the important thing is that you listen to the instructor and use proper technique when performing the movement. The simple act of throwing a kick with proper technique will help you train your muscles for when your flexibility improves.
Practice at Home
After a few classes, you’ll likely pick up enough information to be able to stretch and kick at home. Many martial artists throw kicks in front of objects in their homes to help develop the strength and flexibility necessary to perform in class. Spend a few minutes every day practicing the stretches taught in class, but don’t overdo it. On days that your legs are sore, stretch lightly to give your muscles a chance to heal the microtears that develop when training for flexibility.
Avoid Muscle Tears
The act of training your muscles for high kicks results in microscopic tearing of your muscle fibers. These fibers will heal themselves in a couple of days, and they will heal in such a way that your muscles are longer and more flexible than they were previously. If you feel a sharp, stabbing pain in your muscles, or hear the sound of a pop, stop immediately and see a doctor. A complete tear in your muscles can require months of rehabilitation. Stretch only as far as you can go without severe pain, and hold that stretch for up to a minute. Take your time and develop proper technique.
______________________________________________________
Please subscribe here for more videos and tips for weight loss, start living a healthy life full of fitness:
https://www.youtube.com/channel/UCA-xec-cTCr31Xk90CzGtaQ?sub_confirmation=1
Also check out for more Action visit the channel here:
https://www.youtube.com/channel/UCG2cQxNWeuAycU99Mek8nYg?sub_confirmation=1
Visit the Blog!!!!!!
http://weightloss556.blogspot.com/
Karate
https://www.youtube.com/playlist?list=PLIQmWDShTadgx2fae8jWdL1gy_yxzATiC
WWE
https://www.youtube.com/playlist?list=PLIQmWDShTadhYh794uJLiEek_0a7S90_N
Kung Fu
https://www.youtube.com/playlist?list=PLIQmWDShTadhlHgt89HDwXC1-ZG1JaA-0
John Cena and Nikki Bella
https://www.youtube.com/watch?v=zZfnOKyoO68
World Arm Wrestling Super Heavyweight
https://www.youtube.com/watch?v=c9Vto0fjpXs
Google Plus +
https://plus.google.com/104671120359529254897
For Facebook, Follow us on:
https://facebook.com/rimraevershine
For tumblr
https://www.tumblr.com/blog/weightlossmachine
For LinkedIn,
https://www.linkedin.com/in/weight-loss-11339b131
For Pinterest
https://www.pinterest.com/aanwar2118/weight-loss/
Burn Fat, Lose extra Pounds, Have a Healthy Safe Life !!!!!!!!!!!!!!!!!!!!!!!!!!!
No comments:
Post a Comment