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June 22, 2007

strength for stretching, stairs, squats

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Reminder: We have a sale on our new DVD on stretching and kicking. If you order now, you can have it for only $19.76. This is 33% discount off the regular price of $29.95. This limited-time offer will expire on June 30, at 3:00 p.m. (EST). You can order this DVD here: http://www.stadion.com/clinic_stretch_for_kicks.html.

Now, today's questions and answers.

> Dear Tom,
>
> I have a few questions pls clarify:
>
> 1) Our gym does not have any ankle weights or Iron boots for doing
> adductor flyes, and i have cleared the first level of doing adductor
> flyes without weights for more than 100 reps without a break. What
> should i do next? do i continue doing free of weight or do we have any
> alternative for it? I need to mention that i have the provision to do
> adductor pulls.
> 2) When i climb a stair case i usually dont climb every step, i
> climb alternate steps, i dont why but i have been doing this since i
> was 10yrs old and now i am 27yrs, would that have any impact on the
> strength and flexibility of my legs? is that equivalent to lunging
> forward?
> 3) What are sumo squats? How should they be performed?
>
> Thanks,
> Pavan.

Answers:

1) If you belive you need to further strengthen your inner thighs before doing isometric stretches for side split, you can do adductor pull-downs. You can also try the isometric stretch in the horse-riding stance, using only as much tension as you feel safe. I show this stretch on the DVD Secrets of Stretching (http://www.stadion.com/secrets.html) and on the DVD Clinic on Stretching and Kicking (http://www.stadion.com/clinic_stretch_for_kicks.html).

2) It is not exactly equivalent to the front lunge, but it is good for strengthening thighs and hips--and it prepares you well for isometric stretches. The more steps you take at a time the more strength you develop at the greater range of movement. Keep your back straight as you climb those stairs. (Straight it is not the same as vertical--so you can lean forward but do not hunch!)

3) See various weightlifting squats at http://www.bodybuilding.com/fun/likness23.htm.

To sum it up: Your adductor flys and stair climbing should give you enough strength for using isometric stretches to reach the side split and front split. Deep squats (athletic, sumo, and plié) will help too.

Reminder: DVD Clinic on Stretching and Kicking is on sale--for only $19.76. This is 33% discount off the regular price of $29.95. This limited-time offer will expire on June 30, at 3:00 p.m. (EST).

Best regards,

Thomas Kurz

P.S.
DVD Clinic on Stretching and Kicking is available at
http://www.stadion.com/stretch_for_kicks.html.

DVD Secrets of Stretching is available at
http://www.stadion.com/secrets.html.

P.P.S.
You can read my recent e-mails with questions and answers on
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