- 10-09-2012, 11:36 AM
- 10-09-2012, 11:42 AM
- 10-09-2012, 11:45 AM
Originally Posted by Torobestia
10-09-2012, 12:10 PM
Ok. I've been doing some light reading since you commented on the matter, Blaqz. What none of this reading has specified is how often to do the PNF stretches or how to vary them (they list different variations, but how do I know which to use/when)?
It appears I would keep these a couple days apart, and I would do them either after a workout or after cardio. I wont need a partner for this I dont think because I have one of those therapeutic rope things that have notches in them for you to place your foot in, and two handles to hold onto.
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
10-09-2012, 12:43 PM
Hard to explain, but this is how I do the hamstrings:Originally Posted by Torobestia
-Flat on your back with one leg pretty much straight out...
-Proceed to lift the opposite leg up(no knee bending) & stretch as far as you can...
-When you reach your limit, stretch a little further(approximately 5°)...
-It should burn a little & maybe begin to shake...
-While holding your leg firmly in this semi-uncomfortable position, push against the stretch but don't let it give, just hold that position...
-Hold for 6-8secs then release...
-Take no more than 10secs rest & repeat, but push past the last point(yes, Ouch)...
-Repeat 6 times, going past the last point each time...
-I went from 90° to 105° in a few sessions, but of coarse consistency will help maintain your new found flexibility...
-I do it after any workout(especially leg workouts), so weights or cardio... I'd do it everyday if I could be bothered because 5mins after the slight torment of what is basically over stretching, your limbs feel light & just overall great...
-It's better with a partner in my opinion simply because they won't let you give in to the pain/burn, but in saying that I'm sure you'll pull through it with the ropes...
I hope that explains it...
10-09-2012, 12:49 PM
10-09-2012, 09:19 PM
As an added side note to ensure a true measure, along side the criteria stated by Zir, when you are doing this you do not want to externally rotate the stationary leg. It will allow for a compensatory increased ROM and skew your results.Originally Posted by ZiR RED
10-09-2012, 09:24 PM
10-10-2012, 02:53 AM
are you training with weights every week?
do a split like
mon chest and tris
tues back, traps- do deadlifts here
fri legs , and start off with training hammies and put more emphasis on them
exercises there are so many sldl, incline glute ham riases, leg curls of all kinds, heel press on leg press machine
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