最科学和有效的柔韧训练方法（The most scientific and effective method of flexibility training）.docVIP

最科学和有效的柔韧训练方法（The most scientific and effective method of flexibility training） The most scientific and effective method of flexibility training 2010-01-27 17:42:18 Today is the most scientific method that flexible and effective, is the movement of Dr. (Tomas Kurz) neurology through long-term research and the creation of equivalent flexibility training (isometric stretches), the advertising published in the American magazine black belt for ten years, now continues! This method has helped a lot of older martial arts enthusiasts successfully make horizontal and vertical forks, such as the famous George A. Dillman, karate 9 masters, is one of the beneficiaries. The method is not very complicated, but flexible exercises are systematically arranged so that good results can be achieved! Mainly divided into 2 parts: First, every morning for 4 to 15 minutes to do dynamic flexibility exercises, which is the joint is a leg, back leg kick and side leg kick. But dont do static stretching! 11~23 weeks of 2 minutes of equivalent flexibility exercises for second, first weeks. Simply speaking, equivalence practice is the special split method, leg split open to the maximum, hold less than 30 seconds, then slightly down, upper thigh muscle force of about 3 to 5 seconds, the feeling is to let their legs firmly hold up the body. Then relax, slowly, and then press down to the limit, keep not exceeding 30 seconds, and then the same slightly hard to pull up the legs, so repeatedly, about 5 times. In my own experience, it should be lower at one time than at one time. But dont worry too much. If the muscles feel painful for second days, thats the training transition. You need to pause until the muscles dont hurt! According to the records, ordinary people need about 3 to 6 months can be successfully split horizontal fork, is based mainly on the basis of personal flexibility, some even 9 days to complete the splits! Of course, this method also has a lot of auxiliary training, such as your run