Offline Security
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Category:Health & Wellness | Tags:home, community
Created:on 2008-05-04 | Updated:on 2008-05-29
This is probably where I'll put security related stuff that don't belong in my online security list.
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Hidden Room, Hidden Danger
Tags: house maintenance, home inspection, mold, Stachybotrys, Torula, Curvularia, Chaetomiu, Basidiospores, Aspergillus on 2008-05-04 -All Annotations (0) -About
more fromwww.wyff4.com
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Jason and Kerri Brown of Greenville found a secret room in their home behind a bookcase, and what was inside was a nightmare beyond their wildest dreams."This can't be happening. This can't be true. It terrified me," Kerri Brown told News 4's Tim Waller.
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The secret room in the old mill home on Whitten Street in Greenville's Dunean section contained a handwritten letter from the previous owner titled, "You Found It!""Hello. If you're reading this, then you found the secret room. I owned this house for a short while and it was discovered to have a serious mold problem. One that actually made my children very sick to the point that we had to move out," Kerri Brown read from the letter.According to the note, there was so much mold, it made the last family who lived there sick, and they were forced to move out.The Browns later learned the home contained the worst types of mold including Stachybotrys, the so-called Toxic Black Mold.
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"It terrified me because my first thought was Megan," Kerri Brown said. "And you know, I had heard reports of what it does for children, and I was terrified."But at this point, it was only a note, and Jason Brown was skeptical."Who would leave a note? Why did he do it? What's he up to? A little bit suspicious I would think. Even cynical almost," Jason Brown said.
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So the Browns hired an environmental engineer to see if there was any truth to the note in the secret room.Indeed, Steve Hendrix of Hendrix Consulting Engineers in Greenville, found elevated-levels of several types of mold, including Aspergillus, Basidiospores, Chaetomiu, Curvularia, Stachybotrys and Torula."(On a) scale of one to 10, with 10 being the worst, I would give this one probably a seven. It's definitely got problems we want to see remediated," Hendrix said.
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The Browns filed a lawsuit in an attempt to get their money back on the mold-infested house on Whitten Street. The suit names Fannie Mae, Century 21 Flynn & Youngblood and Realtor Sue Bakx, who the Browns claim knew about the mold. Bakx and Century 21 Flynn & Youngblood deny any knowledge of the mold.Sue Bakx, now a sales associate for Century 21 Bob Capes Realtors, declined to be interviewed for this story. But her attorney, Clark Price, spoke to News 4 on the telephone, saying the home at No. 6 Whitten Street was sold "as is," adding it was the Brown's responsibility to have the home tested for mold.
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Like most homebuyers, Jason and Kerri Brown got a home inspection before they bought the house. But the Browns acknowledge that the inspection did not include a mold test. Most home inspections do not."That is true. I signed it. I initialed it," Kerri Brown said.And what about the man who left them the note in the secret room behind the bookshelf? Was he to blame for any of this? After all, who leaves a note?
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Meet the author of the note, George Leventis."I didn't mean it to scare the Browns, which I think it did when they first read it," Leventis said. "If I didn't write it, it would easily happen again."Leventis and his family were the first to discover the horrible secret of Number 6 Whitten Street. There is no indication the previous owner was aware of any mold."I've never seen my kids that sick. And it was scary," Tricia Leventis said in tears.According to Tricia, she and their two young daughters became desperately ill, and said doctors told them to leave the home immediately."It was adamant. Absolutely, get out," Leventis said. "It was to the point where my youngest was so sick, she was unable to hold any nutrition, nothing was working, she couldn't breathe."The Leventises did the only thing they believed they could do, with no money in savings to have the mold removed. They stopped paying their mortgage and let the home go into foreclosure.But George Leventis knew the home someday could be re-sold, and he wanted to be sure the future owners knew about the mold. Leventis said what better way to warn them than to leave a note hidden from plain view."I put it in the room because I didn't want anyone to find it if it was left out in the house. I figured if someone else who had another interest or a stake in the house found it, they would just throw it away or they wouldn't tell anyone," Leventis said.The Browns say that is exactly what happened, and say if not for the note, their child may have become sick as well.
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"I'm very thankful he left the note. In my opinion, there's a possibility he could have saved Megan's life," Kerri Brown said.In the meantime, the Browns said there is no chance of saving the home on Whitten Street with the "secret room.""The bottom line is it costs almost as much to fix it as the house is valued," Jason Brown said. "We're having to pay a mortgage on a house we can't even live in."
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TARGET 4 INVESTIGATION:VIDEO: You Found It! 2 Families, 1 Moldy House VIDEO: Do You Need Mold Inspection, Remediation? STORY: Hidden Room, Hidden Danger STORY: Mold Inspection Needed For Your Home? READ: You Found It Letter STORY: Old, But Dangerous Problem Lurks In Homes
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RESOURCES:10 Things To Know About Mold Biblical Instructions For Dealing With Mold Tim Waller's Looking Out 4 You Page
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LINKS:Hendrix Engineers Web Site EPA's Mold Information EPA Mold Guide For Homeowners Spanish Language EPA Mold Guide Centers For Disease Control Mold Health Information OSHA Guide To Workers' Health Around Mold American Industrial Hygiene Association Mold Facts South Carolina DHEC Indoor Air Information Facts On Fungus Types American Academy Of Pediatrics Mold Information
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Stretching Tutorial
From Sherdog Conditioning FAQ: http://www.sherdog.net/forums/f14/new-f-q-including-interesting-links-497312/
Tags: conditioning, stretching, training on 2008-05-28 -All Annotations (0) -About
more fromwww.trickstutorials.com
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Developing dynamic flexibility
Dynamic flexibility is flexibility in motion! It is best developed through dynamic stretching. Not only does it perfect intermuscular coordination, it also reduces passive resistance of movement throughout an active range of motion.
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Guidelines for the dynamic stretching method
Dynamic stretching involves moving parts of your body while gradually increasing reach, speed of movement, or both. It does not involve stopping and holding the stretched position. There is no bobbing, bouncing, or jerky movements. The movements should be controlled throughout the range of motion despite being quick. Repeat: The stretch is not sudden, it is CONTROLLED AND FLUID! Dynamic stretches are best performed in multiple sets with a number of repetitions (varying depending on the movement). Fatigue causes a decrease in amplitude of dynamic movements, so dynamic stretching is not recommended when you are beat and tired; It is also not recommended that you work dynamic stretching to any point of exhaustion. Do only the possible number of repetitions that you can do without diminishing your range of motion.
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[CAUTION] Doing more repetitions in the diminished range of motion will set the nervous regulation of the muscles' length at that level, a level of lowered flexibility!
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So to maximize dynamic flexibility increase and prevent any reduction of it - Don't do it while fatigued and don't repeat reduced efforts. Even after reaching the desired maximal range of motion in a joint in any direction of movement, do not exhaust yourself with too many more repetitions of this movement; You will set an unnecessarily solid memory of the range of these movements. You'll have to overcome these memories in order to make more progress. We'll talk more about appropriate volume (Sets/reps/frequency) up ahead. You should strive to practice it fresh and finish it fresh. Fresh like Ultra Norsk fresh, which is very fresh! So remember now, that the key word for dynamic stretching is: FRESH!
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Dynamic stretching in your training
The greatest aspect of developing dynamic flexibility is it's excellent convenience. In training, it should become part of your warmup; Moreover, it only takes between 10-15 minutes to do a sufficient volume of stretches to warrant an increase. I would do it after the first part of a general warm up.
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Maximizing dynamic flexibility gains (Morning routine)
Dynamic stretching increase can be maximized when carried out daily, a couple of times a day. So if you want to reach full dynamic flexibility quicker or maximize this ability it should also be done in the morning upon waking (or late afternoon upon waking if you are a tragic teen or of the vampiric persuasion). Do it before breakfast, a heavy meal can cause a diminished blood flow to the muscles, screw up digestion, or cause discomfort(Especially side lifts, DANNNNNG! Grumble stomach).
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If you are worried about increased catabolization of the muscles by exercising in a fasted state upon waking, do not worry: Dynamic stretching should not fatigue, and a morning routine in particular should not fatigue! Don't overdo it! The morning routine should typically take about 10-15 minutes to complete for most people, longer for novice trainees. This is about the same duration of time that dynamic stretching takes during a pre-training warmup. The purpose of this stretching is to reset the nervous regulation of the length of your muscles for the rest of the day. No cool down will be needed as long as you didn't overdo it. If so, spend some time walking around or just do some wiggles and jiggles to loose up - DON'T EAT SKITTLES!
Finally, go eat breakfast. Actually, if you drink a shake for breakfast, it should be possible to drink it during the stretching as long as it doesn't cause noticeable discomfort. No shake? You can drink some water. Aren't you thirsty when you wake up? I know I am!
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How to apply dynamic stretches:
Start the movements slowly and gently, gradually increasing the range and speed of the movements. [DO NOT] Throw or force them! Lead or lift them. Synchronize your breathing so you breath out when you bend forward, and breath in when bending backward. More importantly though, just breath natural and comfortably. After you have nearly reached your full range of motion, begin increasing the velocity of these movements. At this point, the last few inches of each movement will likely be less controlled, but the stretch should never be sudden. Increasing velocity will provide more benefit for actual skills. In fact, you can incorporate many basic martial arts kicks at this point (such as inside or outside crescent kicks). This allows for an easier transition into your actual martial arts or tricking practice if desired. Stretch at no less than 75% maximal velocity used in your actual skill after the first few sets of dynamic stretching.
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Novice will need to start with a greater number of repetitions to achieve decent results because it will take a greater amount of repetitions to reach maximum amplitude of a stretch. For most people, maximal range of motion in a given workout can be achieved after roughly 10-15 leg raises in any given direction. I recommend 3-4 sets of 9-12 repetitions per movement in any given direction for developing dynamic leg flexibility. Increase the height of each lift slowly
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Switch legs after each set or in between reps. After nearing your maximum range of motion, increase velocity! After a month or two, doing this several times a week, you'll notice you can comfortably reach your maximum height in these movements with less repetitions. This should also be all the time you need to reach your maximum potential height as well. Less will be needed for maintenance: 15-25 leg raises would suffice.
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Front lift stretch [1]:Keep your hands up, you can use one as a target if you would like to measure progress. Maintain good posture (avoid the slouch). You can start this with the kicking leg behind you in a staggered stance or from a position with both feet shoulder width apart, side by side.
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Front lift stretch [2]:Your supporting leg should be straight and the supporting heel should be flat on the ground at all times. Begin the lift as high as feels comfortable, lifting the leg directly in front of you.
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Front lift stretch [3]:Here is the staggered stance variation. The lifting leg starts behind you, this allows you to use momentum and increase the amplitude of the stretch.
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Front lift stretch [4]:After a set or so you should reach your maximum height and the speed of the lift should be increased. Work both stances for the best result
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Knee lift [1]This stretch is best used preceding front lift stretching. It's especially valuable for those times your hip flexors are stressed from training previously done in the week and you value caution.
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Knee lift [2]Simply lift the knee up to your chest. You can do this from the staggered stance with your rising leg starting behind you for momentum, or from a position with both feet next to each other, shoulder width apart.
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Back lift stretch [1]:Use a support at about hip height. Lower than hip height is more preferable than higher if the choice is available. You can grab onto a lot of stuff; Chain link fence, grill, patio chair, plyo platforms, your brother, the tail of your car, bleachers...
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Back lift stretch [2]:Keep the base leg's position stable and lift your other leg behind you, pointing the toes. Generally, this stretch can be slightly varied from little changes in head position or hip tilt, but the main goal is to stretch the front of your thigh: [NOT THE GROIN] So maintain an awareness that your lifting leg does not rotate to the outside.
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Back lift stretch [3]:Here is a back view of the stretch. View the thumbnails below to check appropriate, inappropriate, and really inappropriate leg rotation in a back lift dynamic stretch.
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Quad squeeze stretch [1]:This is a great stretch to toss in combination with the back lift stretch. Sometimes you just want your quads to be loosened up!
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Quad squeeze stretch [2]:Keep the body upright and the hips forward by tightening the glutes - and whip the heel back.
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Quad squeeze stretch [3]:Easy, just kick your own ass! Think of it as pawing the ground like a bull or animal.
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Side lift stretch [1]:No fancy stance, look in the direction you will be kicking and keep your hands up (As all the pretty little Martial Arts boys and girls do!)
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Side lift stretch [2]:The base foot will shift to point in the opposite direction of your kick during the stretch. The lifting leg's foot maintains a lateral relationship with the floor and ceiling. You can use your hand as a marker for progress, starting at about hip height and gradually increasing the amplitude and velocity of the stretch as previously suggested for the other stretches.
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Side lift stretch [3]: To add momentum to this stretch you can step in front of the kicking leg with the non-kicking leg.
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Side lift stretch [4]:Here is a front view of the side lift stretch. Your hips have a tendency to roll to the back and your trunk will lean forward, if you fight this tendency you will jam the neck of your thigh bone into the cartilage collar at the upper edge of the hip socket. If you have a Coxa vara (A bending of the neck of the femur), you could also jam the Greater Trochanter into your hip bone. So don't fight this tendency! You should also avoid leaning too far forward as well. Just do what feels most natural and work on increasing height and speed of lift.
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Outside - Inside swing [1]This is a modified inside crescent kick. Your goal is to feel a stretch in your glutes, hips, and your trunk. Your goal is not to kick high. Start with your swinging leg behind you.
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Outside - Inside swing [2]Bring the leg across as far as possible. I find you can get a better stretch from bringing it up a bit at first, then taking it across - rather than taking it across and up at the same time.
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Outside - Inside swing [3]Your arms and trunk will naturally shift to accommodate the stretch, that is okay! Don't be stiff, be loose. Get that rear stretched and get the leg across. You can also bend the knee a bit and just knee over if you wish. Keeping your leg straight isn't essential - feeling a good stretch by getting that leg across is.
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Outside crescent kick [1]Crescent kicks are arcing kicks included as staples in many martial arts. The outside crescent kick is done from a fixed position like so and relies heavily upon hip flexibility to generate power.
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Outside crescent kick [2]Starting from a 45 degree angle across the body, begin by arcing the leg up away from the centerline.
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Outside crescent kick [3]Turn your hips inward using an upper body torque to get the leg across. The outside of the foot is what contacts the striking area in an outside crescent kick. If you have nothing to strike, you must self select a visual target and bring your foot across this focal point.
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Outside crescent kick [4]Return the kick to the kicking position; Maintain a smooth, even motion.
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Outside crescent kick [5]The outside crescent is critical for trick, kicking combos. Hooks are also kicks of preference for chain combos, but the crescent kick is more applicable for basic flexibility development.
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Inside crescent kick [1]This kick is done from a fixed position with the kicking leg moving from outside your body and crossing in front of the centerline. It looks a lot like a curved front lift. For this example the kick will be done with the rear leg, so set the foot back in a makeshift backstance.
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Inside crescent kick [2]Starting from a 45 degree angle across the body, begin by arcing the leg up toward the centerline.
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Inside crescent kick [3]Keep the leg straight as you bring it up in a shaped arc. In the inside crescent, the bottom of the foot makes contact with the striking surface. If there is no target, pick a visual point and aim for it.
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Inside crescent kick [4]The inside crescent is not designed to return the kicking foot to it's starting point. It will just be dropped down to your side.
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Inside crescent kick [5]This kick makes up a basic foundation for many crescent style kick tricks. Beginning with the simplistic tornado, and leading to all the 540 variations and 900 kicks. Work to increase the fluidness and speed of the kick.
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Trunk stretches:
Reaching the maximal range of motion in a workout for the trunk can take longer than the lower or upper body regions; It could take over 25 repetitious bends or twists in any direction to reach this maximal range. Developing it could take as many as 40-70 movements. For simple, 30 repetitions should suffice just fine. [Novice take note:] There are both sitting and standing stretches presented here. I recommend working with the sitting variations before trying the major standing ones. The standing variations can become ballistic stretches if poorly applied. Ballistic stretching = The bad.
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Sitting rotation [1]:Sit up straight with good posture and spread your legs out a little.
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Sitting rotation [2]:Keep your hips and legs immobile and twist from side to side, look in the direction of your twist. You can choose to do one side at a time, or alternate back and forth going side2side. You may choose to begin the first few repetitions keeping your head facing forward, simply turning your body back and forth gently in preparation of a greater stretch.
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Sitting side bend [1]:Begin this stretch in the same position as the sitting rotations with your hands behind your head. You will be bending down to the side.
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Sitting side bend [2]:DO NOT emphasize a hamstring stretch. In fact, I recommend keeping your knees slightly bent - this is a trunk stretch, not a hamstring bounce fest! Keep both elbows way back when doing this stretch, don't let them slouch inward.
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Sitting front bend [1]:Spread your legs far apart enough so your torso can go in between them, maintain a bend in the knee joint. Put your hands behind your head as pictured; Otherwise, if kept in the classic Hands behind head : Hostage look, your elbows will likely get in the way of the stretch.
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A view from the side.
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Sitting front bend [2]:A view from the front. Exhale on the way down and let your back round.
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Laying backward bend [1]:Lay on your stomach. This is the starting position of this exercise.
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Laying backward bend [2]:Raise your trunk up using the muscles of your arms and back. Do not become static at the end of this exercise, let yourself drop back down as soon as you reach the end of the motion.
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Standing rotation [1]:YAY! Now we get to the standing trunk stretches. *Ahem* Spread your feet wider than shoulder width apart, keep good posture and look forward. This is the starting position of the exercise. It will work just like the sitting rotations.
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Standing rotation [2]:Begin gently twisting side to side. Look in the direction of your twist only after you are comfortable with the motion.
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Standing rotation [3]:EMPHASIZE THE STRETCH - NOT THE MOTION. Feel the pull on the abdominals as well as your lower back, do not FLAIL your arms wildly across - this stretch requires more of your attention because control is easily lost in the standing position, then safety becomes compromised. The last thing you want is a lower back injury from something silly like a trunk twist.
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Angled rotation [1]:There are many different angles to do this stretch, so there is nothing set in stone for an angled rotation except... BE CAREFUL!
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Angled rotation [2]:Simply twist at an angle one side at a time or side2side. It is wise to let your hips follow through on the stretch when increasing velocity or striving for greater amplitudes. Get creative on this stretch. When I do it, I like to imagine I'm turning for a trick like a sideswipe or a double leg.
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Standing side bends [1]:If you've never seen someone do this stretch you've lived a very sheltered life. Simply bend directly to one side, one arm coming over the top. Make sure this arm comes over your head parallel, meaning if you were to drop it, it would rest on the side of your head over the ear. The other arm usually has a tendency to rest on the upper leg or hip.
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Standing dips [1]:This stretch is a great extracurricular exercise for improving your butterfly twists. I find the best way to begin this exercise is to do a setup for a butterfly twist right before the dip and stop: This sets the position for your feet.
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Standing dips [2]:Now, regardless of your dip preference for the butterfly twist you should begin by dipping down low at the first knee.
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Standing dips [3]:Keep your chest close to your knees. Legs bent or not - your preference. It really depends on if you are doing this more for the stretch or for training of the move.
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Standing dips [4]:Now, to keep this from becoming ballistic come all the way up in one fluid motion. If you want to work for flexibility in the dip - consider keeping the legs straight and exaggerating the stretch. If you want to work more for butterfly twist training - consciously practice your dip and come out of the stretch with a jump or something.
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Upper body stretches:
Maximal range of motion per workout should be reached after only 5-10 arm swings in any given direction, this should be the minimum number per set. For anybody developing dynamic flexibility of the upper body, the total number per workout should be 30-40 for flexion-extension of the arm, and between 15-30 for circular swings or hang reaches. Most likely, you will only need a minimum of about 15 repetitions of any movement for maintenance.
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Single arm swingsSwing one arm at a time, keeping the other motionless. Swing them in various directions with different upper body angles.
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Alternating arm swingsSwing both arms at the same time in opposing directions.
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Bent arm swingsTry swinging the arms bent at the elbow joint instead of straight. For example, by modifying the upward swing with the elbow bent, the triceps are receiving greater isolation than when the joint was extended.
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Arm swings to the side
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Arm circlesThis picture doesn't serve the stretch justice, but the arm is actually moving in clockwise and counter-clockwise circles in front of the body.
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Dual arm swings
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Arm swings with both arms moving together in the same direction.
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Chest and back pullsPulling the arms back like this opens up the chest, giving it a wonderful stretch. By tossing them forward and caving the body in, we could stretch the back this way too.
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Flying birdUmmm yep. You can also turn the palms in different directions during swing stretches!
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Dynamic stretching videos
Would you like to see these slides in action? I've made videos for them! I will list them for you:
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A summary for dynamic flexibility training
Dynamic stretching will integrate beautifully into a tricking session. It will not take a long time to develop dynamic flexibility to desirable levels and as you continue applying it the volume needed to maintain these levels will become smaller. You should begin including it in your training as soon as possible, you won't be disappointed.
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Developing static passive flexibility
Ah. Here we go. Static passive flexibility, the ability to assume and maintain extended positions using external means (such as your own body weight, holding a position with assisting limbs, or a partner), is best developed through a combination of isometric stretching and relaxed stretching below the pain threshold.
*NOTE: Isometric stretching is also known as PNF [Proprioceptive Neuromuscular Facilitation] stretching.
Passive flexibility usually exceeds both active static and active dynamic flexibility in the same joint. The greater this difference, the greater the possibility of increasing the amplitude of active movements.
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Isometric stretching
PROS:
- The fastest method of developing static passive flexibility.
- Improves active flexibility more than relaxed stretching.
- Improves strength in concentric, isometric, and eccentric actions.
- May cause longitudinal growth of muscle fibers.
- You don't have to do them very often!
CONS:
- Not for everyone. Not recommended for children or younger teenagers whose bones are still growing.
- Not recommended for those who are mostly sedentary.
- Can be harmful if strength training has been neglected or improperly applied.
- Can fatigue, and becomes more difficult when fatigued.
- More difficult to apply than other static stretching methods.
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Relaxed stretching
PROS:
- Does not cause fatigue.
- Can be done anytime, even when you are fatigued or not warmed up.
- More relaxing than any other stretching method.
- Anybody can do them!
CONS:
- Takes a long time to reach the maximum flexibility limit per stretch.
- Progress is slow and takes more frequent applications to see results.
- Does not improve strength.
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Ballistic stretching
PROS:
- There... really are none.
CONS:
- A stretch cannot be adjusted or corrected once started.
- May result in immediate as well as residual pain.
- Fails to provide sufficient time for the tissues to adapt to a stretch.
- Aggravates and actually encourages a stronger stretch reflex response.
*A NOTE ON BALLISTIC STRETCHING: Ballistic stretching involves bobbing, bouncing, rebounding, and rhythmic types of movement. Momentum becomes the driving force that moves the body or limb to forcibly increase the range of motion in this type of stretching. You've seen it before. It's the clown at the dojo or gym that sits in a stretched position bouncing up and down, up and down, up and down, getting seemingly nowhere in the stretch. We will not be discussing it any further.
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Front split testThis is the deep lunge stretch, the knee of the front leg is flexed; Take note of the angle between the thighs, they should be able to form a 180 degree angle. If so, then your hips joints and their ligaments are not preventing you from doing the front split.
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Test your static passive flexibility potential
Splits are a popular stretching benchmark and a great candidate for isometric stretching. Not everybody will be able to do the splits after correctly implementing these stretching methods. Do the following tests to determine if you have the potential to do the front and side splits.
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Side split testRest one leg on a structure like so... Keep your hips and your raised leg in a straight line. This is the half split position, if you can do it on both sides you have proved to yourself that your hip joints and their ligaments are not preventing you from doing the side split. There are no muscles that run from one leg to the other, if you can do this with both legs one at a time, why can't you do it with both legs at the same time? Huh? HUH?!
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The isometric stretching method in detail:
I recommend isometric stretching for the healthier, more active and well conditioned athletes out there.
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So what is this isometric stretching and how does it work?
Basically, you add strong tensions during common static passive stretches,
which evoke postcontractive relaxations and ultimately, increase the range of
motion in a stretch. So, you pretty much just flex your muscles during a stretch
- then follow that with an instant relax / increase combo. This puts the smack
down on the stretch reflex and in turn, allows you to stretch further. -
Guidelines for isometric stretching
For increasing flexibility, isometric stretching should be done at least twice a week, at a maximum of about four times a week. For maintenance, it should only take one good application per week. The isometric method is best for those stretches that are stuck at a plateau, so I would only recommend using isometrics for those stretches that you really
need
greater mobility in. The splits are a good example of stretch that can easily plateau, isometrics work wonders for the splits.Isometric stretching is not for everyone, to see if you are ready try it out! If you are consistently sore after every isometric application, if your flexibility is getting worse or not improving, or if you actually hurt something in the process of using it, you're not ready for isometric stretching! You are a wimp! Nah, but because isometric stretching involves the utilization of tension in extended positions, some people might not be prepared to employ them in their training; Moreover, it is usually not recommended for younger teens and children for this same reason. Depending on the strength of the muscle and the amount of stress the stretch causes, the damage from poor preparation can announce itself as muscle soreness or complete muscle tear! Finally, if nothing else, poor preparation will likely hinder results, meaning you could be wasting your time.
Gawd! Something is wrong, cause I tried it and I've been sore for days! It's painful; But I want the splits, is it safe to continue?
It's likely the lack of strength. You can try reapplying it and seeing if your body adapts overtime. If an injury has announced itself you're done for!
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How should I build strength for isometrics?
Well first, strength is defined as The force that a muscle or muscle group can exert against resistance. So the most direct way is resistance training throughout a full range of motion: Like barbell squats through a full range, sprints through a full range, leg press in full ranges of motion; The keyword is strength throughout a full range of motion. However, there are more all in one alternatives such as martial arts, which can develop a whole slew of biomotor characteristics, such as speed, a little strength, coordination, and flexibility as well; Even endurance! A nice little package if I do say so myself. Gymnastics is another great all in one package. Tricking could build up strength too. But for specifically building strength, the best is direct resistance training. And as stated, resistance training throughout a full range of motion will provide the greatest benefit for isometric stretching.
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Isometric stretching in your training
Isometric stretching should be applied at the end of your tricking or training
session. It should take between 10-25 minutes for most people, but it ultimately
depends on how many isometric stretches you are including and your conditioning
level. If you want to apply isometrics separate from a training session, include
it after an extended warmup with some preliminary sets of strength movements:
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How to apply isometric stretching
Let's do a quick test, flex any muscle on your body. Go ahead. I'm not talking about a pose or a particular position, just tense a muscle. Tense a muscle group. Tense up! Come on sissy, grit your teeth and surface those muscle fibers! Steel wire! Steel wire! Okay, you understand. Constipation! Now, in isometric stretching, you will stretch to your maximal painless limit, just to the point of mild - moderate discomfort. Back off just slightly from this point. Okay, we're this far: Simply begin to tense up the regions under the stretch. Tense for about 5-7 seconds, gradually increasing the tension until about the third or fourth second when you reach your maximal tension. The last couple of seconds you make that shit CRAZY tight - like Grunt and Grit tight. WE ARE SOLID! Then release the tension and increase the stretch IMMEDIATELY. Don't wait to increase the stretch, the moment you let go of that built tension you drop slightly further. Relax. Repeat this process until you've reached your flexibility limit for this position. When you are at your max, create one last tension - this time holding it for about 30 seconds / You can even keep it tight for a minute or so if you desire. Come out of the stretch, rest for a few minutes, and repeat this process a couple more times for the best developmental results.
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NOVICE AND THOSE NEW TO ISOMETRIC STRETCHING - PAY ATTENTION: Start with milder and shorter tensions just to experiment. Take it easy when beginning to get used to the process of it, then begin to increase intensity and duration until you find an optimal application method. You can repeat the entire stretch a couple times per workout.
ON FOCUS: Anytime you use isometric stretching you need to focus on the strength gains in the stretched position, not just the range of motion. Concentrate on tensing harder and/or longer. Put more weight on it, for example - support yourself in the position without the use of your hands. If you are doing splits, hold the position with your hands in some cool pose or something, not planted. In time it will result in some excellent gains.
Breathing: It's like lifting heavy weights: Inhale prior to tension - hold during tension to build pressure - exhale when tension is released and stretch is increased - calm and deep breaths in between tensions during relaxations.
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![Isometric front splits [1] Isometric front splits [1]](http://www.trickstutorials.com/images/i.jpg)
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Isometric front splits [1]This will be a visual recap of applying isometric stretching with both the front and sidesplit stretches. Um. We are starting with the front splits, so get down with one knee in front.
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Isometric
front splits [2]Assume the deep lunge position, make sure your back
leg isn't sweeping too far towards the inside of your body and begin etching
the front foot father and farther out. Take your time to get situated comfortably. -
![Isometric front splits [2] Isometric front splits [2]](http://www.trickstutorials.com/images/i1.jpg)
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![Isometric front splits [3] Isometric front splits [3]](http://www.trickstutorials.com/images/i2.jpg)
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Isometric front splits [3]The splits mostly target the hip flexors of the back leg and the hamstrings of the front leg. You can precede the split position by holding the previous deep lunge and this hamstring stretch for a small duration of time prior to entering the split position.
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![Isometric front splits [4] Isometric front splits [4]](http://www.trickstutorials.com/images/i3.jpg)
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Isometric front splits [4]Raise and support yourself in this position, getting ready to lower into the split.
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![Isometric front splits [5] Isometric front splits [5]](http://www.trickstutorials.com/images/i4.jpg)
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Isometric front splits [
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