Maximum Flexibility 1
M.A. Training (Nov 99 issue)

To become efficient in a multiple-kick fighting style, we must first improve our flexibility, strength and endurance(忍耐).   And that's what we are going to learn in here.  Before we get into that, however, we should know how our muscles work, proper breathing methods and how to stretch in a sequence that will enable us to obtain maximum flexibility.

	If you want to kick straight up like this (left), you better be flexible.
In the exercise above, the guy performs yudo push-ups.  When you do these, make sure you stretch in a slow, consistent rhythm.

Why it's good?

Stretching is important for a number of reasons.  First, increased flexibility will increase our capacity for a full range of movement, thus allowing us to perform more efficiently with less risk of injury to joints and connective tissue.  Stretching also improves our coordination, prevents injuries, promotes circultation and develops body awareness.

Safe and Simple

There are a variety of ways you can stretch, but static or non-ballistic(非彈道的) is the way you want to go.  Static stretching is the safest and simplest form of stretching.  When you stretch in this manner, you hold the desired posired position for 10 to 60 seconds.

Breathing is also important.  Inhale through your nose and exhale through your mouth.  Your breathing should be relaxed.   And make sure you breathe.  Holding your breath while you exercise may cause a rise in blood pressure.  Conversely, hyperventilating(換氣過度) or breathing too hard while exercising can cause light-headedness.

Obtaining Maximum Flexibility

In order to obtain maximum flexibility, you have to stretch your entire body.  Before you begin, however, warm up so your body will be prepared for your stretching routine.  This is articularly important because stretching raises your body temperature, loosens your muscles and reduces your likelihood (可能性) of suffering an injury.

The body parts we're going to hit include the erectors (lower back); the gluteus (臀肌) maximus (buttocks 臀部); the hamstrings (腿筋); the quadriceps (四頭肌) (the muscles in front of the thigh); the adductor (內收肌) longus and adductor magnus (the muscles of the inner thigh (大腿) or groin area); and the ligaments (繫帶) that attach the femur (大腿) to the hip joint.

You'll need a stretching bar to do some of these exercises.  If you don't have one, use a chair, a table or anything else that you can hold onto for balance.  Hold each stretch for 30 seconds, pause, return to the starting position and repeat.  Finally, make sure you do these exercises at a slow-to moderate-rate of speed.

The first exercise is push-ups.  To begin, assume a push-up position.  Keeping your toes pointed, extend your legs out to the side of your body as far as possible.  As you spread your legs, your torso will rise and your feet will lower toward the ground.   With your hands in front of you for support, lean forward until your chest touches the floor, pause and return to the original position.

Sets/Repetitions: Do one set of 10 reps.

Tip:  This exercise should be done in a slow, consistent rhythem.

Forward Stretch

To begin, sit on the floor with your feet spread as far as possible.  Keeping your legs on the floor, slowly lean forward.  Try to place your chest on the floor with your hands extended in front of you.
Sets/Repetitions: Do one set of 10 reps.

Tips:  When you lean forward, do not round your back.  In order tocorrectly bend from your hips, you must keep your back straight.  Do not bounce.  Try to keep your quadriceps relexed and your feet upright.

Side Stretch

As you did in the previous exercise, sit on the floor with your feet spread as far as possible.  Slowly bend forward, keeping your legs on the ground and your feet upright.  Grab the outer edge of your left foot with your left hand and your toes with your right hand.
Sets/Repetitions: Do one set of five for each leg.

Tip: If you can't grab your foot, grab your leg.

Assume the sams starting position you did in the previous stretches.  Next, reach over your head with your left hand and grab your right foot.   Tuck your head under your arm and look toward the ceiling.  Meanwhile, keep your right arm in front of your body.

Sets/Repetitions: Do one set of six repetitions for each leg.

Tip: If you are unable to grab your foot, grab your pant leg.

To begin, sit on the floor and extend your right leg straight out in front of you.  Keep your toes up and your heel on the floor.  Next, extend your left leg directly begind you, resting your instep and your knee on the floor.   Lower your hips, keeping your shoulders directly above your hips.  More advanced students should lower your upper body toward your right leg.

Sets/Repetitions: Do one set of five for each leg.

Tips: Learning to do the splits takes time, consistency and patience.  Do not rush and over-stretch; otherwise, you'll injure yourself.   And do not get discouraged.  Remember, Rome was not built in a day.  Your body will adapt to these new changes with time.  In order to do this safely and correctly, you must use your hands for support and balance yourself in a vertical position.

Side Splits

To begin, stand with your feet about shoulder-width apart.  Learn forward, support yourself with both hands and slowly extend your legs out to both sides.  Be sure to keep your feet upright with your heels on the ground.  Lower your hips as far as possible.  Plece your hands on your quadriceps and hold the stretch.

Sets/Repetitions: Do one set of 8 reps.

You're not going to get flexible if you don't stretch.  No two ways about it.  You have to stretch, and you have to stretch consistently.

Stand parallel to the bar and hold onto it with your right hand.  Keep the heel of your base leg (left) pointing in the direction in which you are kicking.  Swing your other leg straight back and up.  Make sure you keep your knee locked.  You should feel this stretch in your base leg.

Sets/Repetitions: Do one set of 10 reps for each leg.

Stand with your feet parallel to the bar and grab the bar with your closest hand.  Using your leg that is closest to the bar, kick straight up in front of you.

Sets/Repetitions: Do one set of 10 reps and repeat with your other leg.
Tip: Keep your knee locked

Most people take a few minutes to stretch before class.  Few, however, take any time at all after class to stretch.  And that is when it is really important.  As a result of their inconsistent stretching, they are limiting their potential.

Therefore, stretch regularly.  You will become more flexible.  Believe me, it will happen.  And with flexibility comes speed as well as a wider variety of new angles of attack.

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