Really unnaceptable leg tilt in a back lift stretch
8. Healthy food
Sit in your local mall for about an hour on a Saturday afternoon and people-watch. You will see great number of young people, flaccid, greasy, flabby, spotty young people, many with shit-colored teeth. Kids who grow up pampered and catered to tend to be picky eaters and to like food that will make them look and feel like shit. They imagine themselves to have time, time to one day change their ways and get healthy, but they don’t, you don’t morph from being a lazy slacker just by getting older, it takes sacrifice, and the best time to learn to sacrifice is when young. Kids need to know that or they may will die before you, forcing you to buy caskets with your retirement money.
From Sherdog Conditioning FAQ:
http://www.sherdog.net/forums/f14/new-f-q-including-interesting-links-497312/
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.
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.
[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!
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.
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).
Really unnaceptable leg tilt in a back lift stretch
Unnaceptable Leg Tilt in a Back Lift Stretch
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!
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.
Acceptable leg tilt in a back lift stretch
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.
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.
Would you like to see these slides in action? I've made videos for them! I will list them for you:
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.
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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*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.
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.
I recommend isometric stretching for the healthier, more active and well conditioned athletes out there.
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.
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!
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.
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.
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.
What is left for us in this life after isometric stretching? Well, we have relaxed stretching, another way to develop static passive flexibility. Basically, you just don't tense up when you assume the stretched position. You focus on total relaxation, the complete opposite of tension, as a means of increasing the stretch (Hence the name - relaxed stretching). It isn't as effective as isometric stretching because your strength is not being simultaneously developed or applied, but it does have two advantageous characteristics: You can do them whenever you want without a warmup and they do not fatigue. Also, they are great for days in between isometrics (because you cannot do isometric stretching everyday) and great at the end of your workout for returning muscle lengths to their pre-training lengths to enhance recovery.
Wait, I have a question! If isometrics are so much better for flexibility development, why even bother using relaxed stretching at all?
Well, I just answered this above Mr. Eggplant, but still a good question for those who didn't catch it. Isometric stretching is taxing, should be treated as a form of strength development, and should only be done a couple days a week. To augment your rate of progression, you can include a variety of relaxed stretches in between bouts of isometrics. Doing both is the best idea! Besides, not every static-passive stretch can be applied with the isometric method.
Relaxive stretching should be done as the opposite of isometric stretching. Assume positions that let you relax all your muscles, put as little weight on them as possible. Utilize deep, calm breaths and think about pleasant things... Like me running through a wildflower field naked. Relaxive stretches are slow, so when you reach your painless limit of discomfort, patiently wait and continue thinking about me running through a wildflower field naked. After a while you will slide into a new level of the stretch. It can take several minutes, but when you reach your maximal stretch - hold this position for thirty seconds. You can maintain this position for a few minutes, but this may not provide additional benefit compared to the simple 30 seconds. Now get out of the stretch slowly.
Cool, how often should I do this per day?
Well, as often as you would like. However, following this procedure more than once a day will not likely provide additional benefit.
How about per week?
This is the major drawback of the relaxed stretching method. It takes frequent applications, usually 5-7 days a week to see gains. For the splits, I would work each split ten minutes per day after a warmup, or as long as it takes to reach your maximal painless limit of motion without tension. Once reached, you'll benefit most from a 30 second hold. It takes more time, but it still works.
Relaxive stretches should be done at the end of a training session if you wish to include them into your workout, but as mentioned - you can do them anytime you want. If isometrics are applied, you should do relaxive stretches AFTER the isometric stretching. If your goal is to increase flexibility, doing them before the final cooldown is recommended. If your goal is simply to relax your muscles and enhance recovery, I would do them following your final cooldown. Always, after finishing relaxive stretches, walk around for a minute or two.
I DO NOT RECOMMEND: Doing all of these stretches! It's too much, and the excess will not benefit you. The variety is for it's own sake - existing to give you more freedom in finding those preferred exercises for your own benefit. Just pick what you need and do those stretches only. Do not bother to go out and do every one of these stretches.
[ABOUT THE FORMAT] Just going down the list, pick some stretches from each section. The naming schema is based upon what's popular or what muscular regions the stretches are targeting.
The final stage of Woo is to secure both individual and organizational commitments. "One of the most common mistakes people make in selling ideas," says Shell, "is to think that their job is finished once they succeed in getting someone to say 'yes' to their proposal. That's only the beginning. Research shows that in most organizations, a minimum of eight people will need to sign off on even simple ideas. The number goes up from there. So after you move the individual, you also have to move the organization."
Shell and Moussa use a number of cases from business history to illustrate this point. For example, they tell the story of Charles F. Kettering, a brilliant inventor and engineer from the 1930s whom many consider an equal of Thomas Edison. Kettering invented such things as the automatic transmission and safety plate glass, but one of his best ideas -- the air-cooled automobile engine -- sat on the shelf for decades until the Volkswagen Beetle incorporated it. Kettering convinced Alfred Sloan, GM's top executive, that producing the air-cooled engine was a good idea, and the company's executive committee gave the go-ahead to make a limited number of cars with the prototype. But instead of following the idea through, Kettering went back to his lab to concentrate on the technical aspects of the project. The committee handed the production assignment to the Chevrolet division, whose top managers had never been brought into the persuasion process. They let the idea languish and it was eventually abandoned. "Kettering made a fundamental mistake: He didn't follow up and keep the pressure on," Shell notes. "He didn't do the political coalition-building needed to implement his idea."
Andy Grove's 'Constructive Confrontation'
Individual personality plays a key role in how you influence others, Shell adds. The book therefore includes two personalized "diagnostic" tests that readers can take to discover their persuasion strengths and weaknesses. One of the diagnostics is the "Six Channels Survey," which is designed to help people learn which of the key channels of influence they feel compelled to use most often at work and which they would prefer to use if given a choice. These channels include Authority, Rationality, Vision, Relationships, Interests and Politics. The idea is to help readers understand both how these six channels work and when they should adjust their pitch -- as Bono did with Senator Helms and Mandela did on Robben Island -- to appeal to different kinds of audiences.
A second self-administered test, the Persuasion Styles Assessment, helps readers determine the degrees of assertiveness and natural social intelligence they bring to the idea-selling process. The authors point out that there is no one "correct" style of persuasion; rather, the key is being self-aware so you know how you perform and how others will perceive you.
For example, Shell and Moussa illustrate the "Driver" style (a highly assertive type who gives only limited attention to the social environment) by examining how Intel CEO Andy Grove managed the persuasion process at Intel during his years as that company's leader. Labeled the "screamer," Grove could be intimidating to people who didn't know him well. But he was also willing to listen if people stood up to him and matched his passion. To facilitate communication, Grove instituted what he called a culture of "constructive confrontation" that freed everyone to be as blunt and assertive as he was. The result was a high-stress environment, but one in which everyone could speak their minds.
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List where I put all things which I think should or could be part of anyone's fundamental core.
Updated on Jul 29, 08
Created on May 27, 08
Category: Religion & Beliefs
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