Hi everybody.
I am trying to get indo stretching and flexibility. A friend of mine told me something about Isometrics. goal is to be able to do the splits within 6 weeks.
Do any of you ladies or gents know anything about Isometrics or is there another method that could help me with that?
Cheers and thank you[/img]
Trying to do the splits
Moderators: Boss Man, cassiegose
i did alot of isometrics for knee rehab. you contract the muscle and hold it without moving the joint so it prevent more inflammation of the ACL for case.
at some point you progress and have to increase the time of the contraction 30sec is max most of the case, reduce the recovery time and change the working plan (horizontal, incline, vertical)
isometrics work but give less results than regular resistance training. it is better to warm up the muscle with isometrics which is pretty much static stretching.
for the splits a sensei friend of mine uses a split-stretching machine whenever he stopped training for a while and couldn't do full splits any more, the guy is 40 years old. the machine is only necessary if you don't have a training partner to assist (ie force) you with PNF stretching but i think is well worth it if you are really serious about splits, regions like the groin and inner thigh which needs resistance and can't be trained to fully stretch by isometrics only. the other good thing about this torture machine is that it has degrees as a progress reading so you make sure you are progressing over time
at some point you progress and have to increase the time of the contraction 30sec is max most of the case, reduce the recovery time and change the working plan (horizontal, incline, vertical)
isometrics work but give less results than regular resistance training. it is better to warm up the muscle with isometrics which is pretty much static stretching.
for the splits a sensei friend of mine uses a split-stretching machine whenever he stopped training for a while and couldn't do full splits any more, the guy is 40 years old. the machine is only necessary if you don't have a training partner to assist (ie force) you with PNF stretching but i think is well worth it if you are really serious about splits, regions like the groin and inner thigh which needs resistance and can't be trained to fully stretch by isometrics only. the other good thing about this torture machine is that it has degrees as a progress reading so you make sure you are progressing over time
Isometric stretching is a good idea. You could get the splits in about two weeks, if you train for them everyday. Just keep on doing it, get into the splits as far as you can and then just sit. Then start stretching in that position by increasing the angle of your legs.
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do you have any resistance bands? you can use them and hold a certain spot for 10 seconds, 15 seconds rest between reps, 10 reps (for each hold). make sure when you hold, your muscles are shaking. if their shaking, means its working. do not start counting until the muscles shake. if their not shaking in that one spot u do them anymore, change the resistance of the band.
This also makes you a faster runner too or a faster thrower or a harder kicker or a harder hitter depending where you use the resistance band. the reason is the resistance band is like a rubber band.
This also makes you a faster runner too or a faster thrower or a harder kicker or a harder hitter depending where you use the resistance band. the reason is the resistance band is like a rubber band.