Relax ​into Stretch 0 csillagozás

Instant Flexibility Through Mastering Muscle Tension
Pavel Tsatsouline: Relax into Stretch

„Conventional stretching attempts to literally elongate your tissues, which is dangerous and ineffective. Relax into Stretch simply teaches your muscles to relax into a stretch. If you compare traditional training to a messy hardware reorganization, then Relax into Stretch is an efficient software upgrade.

While stretching tissues may take years, changes in the nervous system are immediate! Your muscles will start noticeably elongating from your first Relax into Stretch practice – and within months you will have achieved a level of flexibility uncommon in our species.” – Pavel Tsatsouline

Dragon Door, 2010
150 oldal · ISBN: 9780938045281

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Népszerű idézetek


Stretching in America is a cult. Every fitness-junkie guru preaches flexibility. They growl, they drool and they promise hell to the infidels who don't or won’t stretch. Yet the stretching methods they offer are at best laughable, at worst dangerous.

Americans lose flexibility as they grow older because they are used to relying on the elasticity of their tissues. A lifetime of activity builds up microtrauma in our muscles, tendons and fascia. When it heals, a scar is formed. It pulls the wound together, making the muscle shorter. Some American doctors believe that relaxed stretching after exercise can prevent the muscle from healing at a shorter length. That point of view gives credibility to some sick stretching methods.

I heard that sumo wrestlers used to assume their deepest split position, then have their sensei jump on their thighs to rip the tissues and bring the big boy down to a full split. In a few weeks or months the ground meat supposedly healed at a new length and splits were no longer a problem. I do not know if someone was pulling my leg with this story, but I do know an aerobic instructor who purposefully tears her hamstrings by overstretching them, then spends hours in that position to insure that the muscles will heal at a new, greater, length. Sick—very sick.

(első mondat)

Pavel Tsatsouline: Relax into Stretch Instant Flexibility Through Mastering Muscle Tension


The traditional Western approach to flexibility has failed because it started with the assumption that muscles and connective tissues need to be physically stretched. Other myths snowball from there. Hackers have a saying, „Garbage in, garbage out.” If the premise is false, all the conclusions will be wrong, no matter how sterling is the logic leading up to them.
Let it sink in: the premise that you need to stretch if you want to be flexible is wrong.
Ugh? How can it be?
Try this test. Can you extend one leg to the side at a ninety-degree angle?
Your leg that is up on the table is now in the position for a side split. Now do it with the other leg:
So, what stops you from spreading both legs at the same time and doing what Americans call ‘the Russian split’ and Russian ballet dancers call ‘the dead split’?
No chuckles of ‘simulated understanding’, please, Comrade!
No, it has nothing to do with your ‘short muscles’.

Listen to this: no muscles run from one leg to the other. No tendons, no ligaments, nothing but skin. Like the wheels on your Land Rover, your legs boast independent suspension. That means you should be able to bring the other leg out at the same angle and do a split without stretching a thing.
So why can't you?
Fear. Tension. The muscles tighten up and resist lengthening. Russian scientists call it antagonist passive insufficiency.
Based on your previous experiences— sitting all day or performing monotonous labor, or exercising incorrectly—your nervous system has picked the favorite length for every one of your muscles and prefers to keep it that way. Whenever you reach too far compared to this standard, the stretch reflex kicks in and reins your muscles in.
If you try something really aggressive that you have never done before—for instance splits—the stretch reflex panics and stiffens up your muscles with all its might.

15-17. oldal

Pavel Tsatsouline: Relax into Stretch Instant Flexibility Through Mastering Muscle Tension

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