Additionally,
Using the leg weights from a standing position raise them out to the side while keeping the leg straight: as if you are doing a side kick. This is leg adduction. You can do this slowly or with a swing to trigger abductor activity (not fast-- a little faster than a pendulum swing to maintain momentum). On both exercises do not start with too much weight. Do three sets of 8-15 repetitions.
This will also increase your kicking speed. Your legs will float to its target.
just so happens that should work out! I actually do have a pair of ankle weights. (also have some other weights to lift but no big equipment…just the little dumbells i think they are called).
About soles on feet, that might have been the problem I am not sure. Usually I try to keep them that way but I might not have last time I stretched.
Should I stretch a little every day? Or is it like work outs where you should every other day I believe?
For hand speed I use five pound wieghted gloves and 10lbs wieghts on my feet and go over my forms (browns in splashing hands) . I’ve seen significant improvement in my striking speed. As for streching I use a streach rack for my east/west splits and do normal north/south splits. I also do a lot of kick ups, toe-down kick ups, and bottom of foot to hip kick ups. I streach for about 10 min. before doing a 2 hour workout.
you should not stretch hard every day, need to rest at least one day per week (either do no stretching or very light stretching and warm ups for joints)
Superman859,
I think it is best that you give yourself some time to heal. I think you may have caused more harm than good with your intensity level. Recovery is where gains in flexibility and strength are made.
You don’t want to experience negative returns-- that is where you get back less than the effort you put in.
When you are recovered, you may want to designate 3 days out of the week where you give special attention to stretching. Don’t go 1000%, a little at a time. The days in between can simply be mild stretching to facilitate warm ups and cool downs for your workouts.
mickey
I was just looking over the threads to see if I missed anything.
Warm ups are done simply to elevate body temperature, relax the body and help establish that mind body connection. Yes, extreme stretching before a workout can weaken the muscles via the stretching of the fascial sheath – these are coverings over the muscles that work as compression suits when your muscles flex. The ligaments are weakened as well. And you weaken your stabilizers (your abductors and adductors fouction as stabilizers). You need thenm in delivering focused strikes. So. if you do that extreme stuff before a workout you are injury prone.
mickey
My knees feel fine now, but I won’t start back up yet. How many days should I wait before returning to stretching some? For now I am just working on punching speed and stuff and have pretty much just been punchin on the air tryin to be quick and relaxed, and I hope its working..lol I feel sore on my back right below my shoulders near the arm. But how many more days of waiting till stretching?
Superman859,
Please don’t overdo it. Wait 2-3 days.
mickey
alright, thanks for all the help mickey and everyone else. I will be sure to take stretching much easier. There is no need to rush anyways I see this as an activity I have my whole life to be working on. Rushing it will only cause problems. I will give it time to heal just in case, and then start stretching again but I will take it much easier.
Superman859,
That sounds like a real healthy perspective. I wish you well!
mickey
or I could do like they used to in China…stand there and let two people just yank my legs hard and rip all the tendons…lol sure itll hurt years later but its a way of getting the split a little faster…lol
Superman859,
This is the 21st century. Don’t just use two people; use two people… in separate cars!! Talk about separation!
mickey
im not sure if I can live with missing my legs…lol sure screw up the tendons as long as they grow back and im in good flexible shape…but hey, i need my legs! lol gotta have them attached still. dont know if they would work too well on different sides of the street…lol I did some stretching today and its not bad at all. It feels fine with the knees, I think the problem was the way my feet were. I hadnt kept the full bottom of my foot flat on the ground I think I just had the sides touching which put too much pressure on the knees.
That sounds great!
Don’t lose sight of your new perspective and enjoy.
mickey