i would like to get into streching ( for thing such as doing the middle split, not feeling pain when reaching my toes, impresing people and being able to suck my own dick)
is there any routines out there? i dont even know how much i should do, is it a few minutes or is it as much as working out?
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just stretch out brah
pretty much this
just do like a half set of pullups, pushups, and squats then go about stretching each position you want to increase to range of motion in for 3 minutes which is about where the benefits cap out on in a single session. The real challenge is not getting bored.
>just do the thing you wanna do
>I agree do the thing
This board is trash
what do you want us to google you a routine and post pictures because you don't have enough braincells to sort through results or add -women -women's -palates -yoga to searches to remove bullshit new age spiritualism?
Stretch everyday basing yourself on actual position you want to improve and add weighted mobility exercises in your lifting, you actually have to get stronger in end range positions to be able to progress
Static stretching alone won’t cut and anyone who disagrees is welcomed to post his middle split
How do you perform weighted mobility excercises? Let's say I want to do the splits, for example. How would I go about that with weights?
Cossack squats, those gay ass looking abductor machines in the gym and this one
Also Copenaghen plank is a must, everybody else telling you “just stretch bro” has no clue on how to actually progress after basic noob gainz, for males is even harder since we are less limber than females
My being slav I’m genetically predisposed to be able to so (coxa valga, the reason for slav/asian squat), like all aspects of human performance is immensely more complex than it might appear but this should give you a pretty good start, even with good genetics and consistency it took me two years
Thanks mate. Makes sense. So for ankle dorsiflexion, calf raises with a deep strecht at the bottom should be good? My goal is to be able to do a deep squat with my back completely upright and by heels firmly on the floor. I'll be incorporating this stuff.
Yes but also throw in some tibialis rises as they can’t hurt, I’ve had huge success with them in fixing my shit squat
I don’t know what’s your issue but I know that nobody does them and they are crazy good in stabilizing your squat
I'm not him but
I think he means things that have mobility component plus resistance or strengthen a supporting muscle. Like how facepulls help keep the head of your humorous centered in your socket by strengthening the supporting muscles because once it starts popping out it at the end of it's range of motion it "increases mobility" but at the cost of weakening the 3 bands that keep that thing in there.
Yes, stretching is half about stretching itself and half about strengthening the newfound range of motion. Pure stretching alone will inevitably stall and is overall useless as even if you could theoretically passively reach new positions you cannot do shit besides staying still in them
Specific strengthening exercises are the faster way to improve flexibility and also have the added benefit of hyperthrophy and strength gainz, the aforementioned exercises are specific for the middle split and the middle split only each other position requires specific training and this is why “lmao just stretch” is a meme
I struggle to touch my fricking toes as I have hardly trained it while being able to do a middle split, flexibility training is arguably more specific than strength training as sometimes you have less carryover from one stretch to another
Would Bulgarian split squats and Romanian deadlifts be good for achieving the front split and standing vertical split?
I’d say yes but for a frontal split I’d add some hip flexor work as a must
Stuff like pic rel is your best bet, will also kill your abs as added benefit
This also being one of my fav with an added kb
If you care about balance and other martial arts stuff doing it standing without support is a good bang for your buck, will also help with almost every kick
But In general it helped me a lot progressing the front split, ofc this supplements stretching and does not replace it, lastly atg lunges are very good for them
Thanks man, i assume the hip abductor machine as you mentioned is also good for this?
They mostly help with middle splits, for front splits a strong hip flexor is more helpful
ATG splitsquat with upright torso to feel both a hipflexor (hind leg) and adductor (forward leg) stretch
will just shorten hipflexors its counterproductive
It will strengthen them, you need to have strong hip flexors to go in any form of splits
You would know this if you actually had a middle or front split
there is no real reason a hipflexor should be strong in order to be long these are different characteristics
>that ad hominem
get outahere
>long
>short
Lad this is not the big short, muscles do not lengthen nor they can be “shortened”
Stretching adaptations happen at neurological level primarily and at tendon density, while you could theoretically get to a front split without a strong hip flexor it would take way more time (and I’m talking about years) it would be also completely useless for anything besides holding the position passively as you would be lacking the strength to actually use the newfound passive range.
Not to mention the increased risk of injury.
This type of strength training has no counter indications and is absolutely beneficial to develop actual usable flexibility
kek that cope
>muscles do not lengthen
>stretching at neurological level
>tendon density
>years
this is the power of the ultra NPC?
>what is even a sarcomere
>making up scientific nonsense like tendon density and primarily neurological adaptations
>still believes muh muscles are weak so inhibited meme
>risk injury because of no short length conditioning
>actually believes this shit
while its true that most underused (not well used) muscles become both stiff and weak (and overly short/long according to the problemating side) it still has nothing to do with eachother per se
>cm
>N
https://en.m.wikipedia.org/wiki/Davis%27s_law
>what does stretching have to do with tendons
Look I’m not against spoonfeeding, we are all here to learn hopefully
Since you claim that you can easily get to a split without any supplementary strength training sure you don’t mind posting your split instead of pics of women in order to take you seriously instead of dismissing evidence based suggestions, right?
I’m a stretch teacher for a living. Check out this book “100 essential stretches.”
https://www.amazon.com/Anatomy-100-Essential-Stretching-Exercises/dp/1438006179
Cool, let me pick your brain for a minute then. What would you say the focus should be for somebody wanting to achieve head-height front, side and roundhouse kicks? Obviously those are dynamic movements but most stretches are static?
Again kicking is the perfect example of why you actually need strength training paired to stretching as simply being able to hold any type of split would not be enough to be able to kick effectively
Stretches and strengthening exercises for kicking basically consist mainly in the splits (front and middle) and strengthening the hip flexors, a good core then helps add strength but those are the requirements
the most important thing is don't do static stretches right before lifting/cardio, it fricks with your performance and actually increases your chance of injury
save it for afterwards, or in the morning, or on rest days, etc
Also very true forgot to mention it
Bumping for interest.
I'd love to stretch everyday but do I really need to warm up like for a training session? I want to stretch in my room but I just can't cause if I move my lefs too much, I'd make a hell lot of noise.
So do you think I can strech cold turkey and go progressively on the difficulty or do I risk injuries doing it like that?
I do it from cold and I have a middle split, just take it REAL slow, is better doing little everyday than snapping your shit
My trick is starting from lighter stuff and leaving the hard ones once I’m “warmed up”, listen to your body
>deepstretch 1-2x per week
- give at least 15 mins stretch every muscle(group) like 15x60s with 60s rest
- work your way up to that point slowly in a couple of months (could be even 4-5 if you are completely new to it and extremely stiff)
- start from 1x15s
- never stretch to the point of pain but a good amount of discomfort is preferable
>light stretch the remaining days
- 30s is enough for each muscle(group) on off days
- you need at least 2-3 days to completely recover from a deep stretch (sg like DOMS but its even worse in some sense)
- you still need to maintain that larger new active ROM so you stretch to the point you feel a comfortable stretch
>sucking your own dick
it doesnt feel like being sucked, Anon, it feels like you are sucking dick and its no pleasant
did you really think that chicks hot lol
look how sunken her eyes are eyebags visible even through all that make up asymetrical eyes already sagging breasts... b***h just falling apart look at her nails and receeding hairline. drug addict lmao
I don't mind if its not for you
>it doesnt feel like being sucked, Anon, it feels like you are sucking dick and its no pleasant
you go by the asumption that i dont like sucking dicks
Stretch every single muscle
30s to a 1 min each. anything below 20s is useless
Just use the pictures but if you need additional info use OCR for pointers