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The body must first learn to perform the proper techniques at an extended range of motion comfortably and without excessive effort and strain. The graceful power demonstrated by those proficient in martial arts is comprised of flexibility, focus and strength.
An effectively structured martial arts stretching regimen will be an essential component of your training in order for you to quickly progress. For a program that is effective, your day should begin with a light stretching routine in the morning, a strenuous general workout on certain days, and another light stretching routine in the evening. This may seem to be excessive, but staying with an aggressive martial arts stretching and workout program such as this will improve your flexibility in less than half the time of an easier regimen. When your flexibility has improved sufficiently, your workout regimen will become less time consuming.
The regimen of flexibility stretches that you follow in the mornings and evenings should consist of general exercises to keep your muscles loose and active stretching. Strenuous passive stretches, PNF, or isometric stretches have no place here. You do not want your stomach to be full when you are stretching, so your morning regimen of flexibility stretches should take place before eating breakfast. You want the blood flow to focus on the muscles you are stretching, not on digestive activity. You also want to make sure that your evening regimen takes place at least an hour after you have eaten dinner, but more than an hour before you go to bed. Your stretching regimens, both morning and evening, should be done six times per week and consist of no more than fifteen to thirty minutes of activity apiece.
Your main martial arts stretching routine should be a more intense workout which is completer no more than two to four times weekly. It is important to provide the body with enough time to fully recuperate between stretching workouts. Always begin with a general warm-up including some cardiovascular elements and simple dynamic stretching. Increase the intensity gradually as your muscles loosen and warm. Progress to a section which is designed to closely mimic the movements of your particular style of martial art. Continue with the primary portion of your martial arts stretching routine by utilizing modern stretching methods like isometric, PNF and relaxed stretching techniques. Follow with a cool down period during which only static forms of flexibility stretches and less strenuous forms are used.
How often you do you main martial arts stretching workout, how long each workout is, and how much time you need to spend on each part of the workout (warm-up, main routine, and cool down) depends on how experienced you are and what your proficiency level is. If you are a beginner, you should have longer warm-up and cool down periods, accompanied by a shorter main routine. If you already have a fair level of flexibility, you can spend more time on the specific exercises and flexibility stretches in the main routine. If you have a high level of flexibility, you are able to have a shorter workout all together. Your main focus is to maintain your level of flexibility. The type of flexibility exercises you want to have in your program will depend on your experience level and the type of sport or martial art you are practicing for.
Students who are new to the martial arts need to focus on flexibility stretches that are non-specific. Students who are classified as advanced or intermediate should focus on techniques, such as, relaxed stretching, PNF, and isometric stretching, which are more advanced and concentrate on the groups of muscles needed for their particular art.
Martial arts that utilize high kicks require more of a focus on stretching that addresses the legs and hips, where grappling practitioners need to improve the flexibility of their upper body and torso.
By designing your martial arts stretching routing according to your experience level and your sport or art and keeping to your planned schedule, you will reach your flexibility goals faster than you would have thought.
An effectively structured martial arts stretching regimen will be an essential component of your training in order for you to quickly progress. For a program that is effective, your day should begin with a light stretching routine in the morning, a strenuous general workout on certain days, and another light stretching routine in the evening. This may seem to be excessive, but staying with an aggressive martial arts stretching and workout program such as this will improve your flexibility in less than half the time of an easier regimen. When your flexibility has improved sufficiently, your workout regimen will become less time consuming.
The regimen of flexibility stretches that you follow in the mornings and evenings should consist of general exercises to keep your muscles loose and active stretching. Strenuous passive stretches, PNF, or isometric stretches have no place here. You do not want your stomach to be full when you are stretching, so your morning regimen of flexibility stretches should take place before eating breakfast. You want the blood flow to focus on the muscles you are stretching, not on digestive activity. You also want to make sure that your evening regimen takes place at least an hour after you have eaten dinner, but more than an hour before you go to bed. Your stretching regimens, both morning and evening, should be done six times per week and consist of no more than fifteen to thirty minutes of activity apiece.
Your main martial arts stretching routine should be a more intense workout which is completer no more than two to four times weekly. It is important to provide the body with enough time to fully recuperate between stretching workouts. Always begin with a general warm-up including some cardiovascular elements and simple dynamic stretching. Increase the intensity gradually as your muscles loosen and warm. Progress to a section which is designed to closely mimic the movements of your particular style of martial art. Continue with the primary portion of your martial arts stretching routine by utilizing modern stretching methods like isometric, PNF and relaxed stretching techniques. Follow with a cool down period during which only static forms of flexibility stretches and less strenuous forms are used.
How often you do you main martial arts stretching workout, how long each workout is, and how much time you need to spend on each part of the workout (warm-up, main routine, and cool down) depends on how experienced you are and what your proficiency level is. If you are a beginner, you should have longer warm-up and cool down periods, accompanied by a shorter main routine. If you already have a fair level of flexibility, you can spend more time on the specific exercises and flexibility stretches in the main routine. If you have a high level of flexibility, you are able to have a shorter workout all together. Your main focus is to maintain your level of flexibility. The type of flexibility exercises you want to have in your program will depend on your experience level and the type of sport or martial art you are practicing for.
Students who are new to the martial arts need to focus on flexibility stretches that are non-specific. Students who are classified as advanced or intermediate should focus on techniques, such as, relaxed stretching, PNF, and isometric stretching, which are more advanced and concentrate on the groups of muscles needed for their particular art.
Martial arts that utilize high kicks require more of a focus on stretching that addresses the legs and hips, where grappling practitioners need to improve the flexibility of their upper body and torso.
By designing your martial arts stretching routing according to your experience level and your sport or art and keeping to your planned schedule, you will reach your flexibility goals faster than you would have thought.
About the Author:
If you would like much more information on martial arts stretching methods, scientific routines and advanced flexibility stretches, visit www.MartialArtsStretching.com.
