Paul Zaichik – Easy Flexibility – Football Lower Body Flexibility
Paul Zaichik – Easy Flexibility – Football Lower Body Flexibility
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We are providing you with an appropriate method:
A road map that will lead you step by step till you reach your destination.
It will provide you with the essential preparedness to avoid injury.
It will adjust to your specific demands from the start of training, when you “hit a plateau,” and when you are nearly there to give you that additional push.
It will instruct you on what to do in order to maintain the progress made throughout a training session.
It will increase your flexibility and strength at the same time, so your new flexibility range will be functional and relevant to leg lifts, kicks, leaping splits, dancing, gymnastics, yoga, cheerleading, martial arts skills, and so on.
It will ensure that you get at your destination safely and on schedule.
What is the distinction between the Zaichik Stretching method of EasyFlexibility and standard approaches?
Traditional method:
A large number of muscles are stretched at the same time.
One tense muscle fiber will slow everyone down.
A broader lens is necessary.
Complex positions need a great deal of leverage and stamina.
Since the pain response is activated, pain must be tolerated to some level.
Gains are slow to appear.
A high danger of harm exists.
The majority of gains are lost overnight, and plateaus are common.
The majority of it is stagnant and non-functional.
Stretching with Zaichik in Practice:
Let’s go over why Zaichik Stretching (ZS for short from now on) is better for flexibility than other approaches, and you don’t have to believe our words; we don’t like putting people in a position where they have to trust blindly because that’s not what we do; we research, get what works, and discard the rest, so we believe the best way is to give you the opportunity to try some exercises on your own, and you’ll see how well ZS works.
These are just a few instances; the ZS positions shown below the split images are some of the ZS positions we employ to do dynamic exercises that target the adductor muscles one by one. Understanding the process alone by reading is insufficient, therefore we have provided you with a few challenges to do.
#1 – ZS separates individual muscle activities. For example, in the first position indicated above for the upper adductors, the action these muscles execute is hip flexion and hip adduction, so we have these two actions to take care of, and we alternate them, expanding the range on one will “make room” for the other action to move. Let’s see how this activity is carried out:
Then step 3 becomes your new starting location, and you may repeat the process until you’ve gone as deep as you possibly can for that set. You then take a break or perform another exercise, and when you return to this one, you’ll be able to dive even deeper. Note: Extremely powerful – use with caution. You don’t want to complete the splits in one session and then be sore for a week (unless you really want to!) So go ahead and try it, or just keep reading to discover more about the strategy and additional exercises to incorporate into a regimen.
#2 – ZS prioritizes the ones that are tighter. For example, if only one adductor is tight, the others will not extend, therefore stretching them all at once will not work. Consider them as bands that are all tied closely together; one is tight or not elastic at all; attempting to stretch all of them at once is not a good idea. Why not start with the most difficult one, then go on to the others?
Now try the following exercise and see how it goes! This exercise targets the adductor magnus muscle, which is one of the muscles you should concentrate on to improve your splits (among other things):
Step 3 is your new beginning point, same as before! Continue the sequence to reach deeper and deeper without discomfort! It’s OK to perform 5 to 10 repetitions, or just keep going for a few more if it feels good.
Feel free to practice this cycle of two exercises after a fast warm up, do a few rounds, don’t do more than 5 repetitions each set at first, don’t rush, put your mind to it and notice how your body reacts, and most importantly, enjoy the results! Train safely and wisely.
How did things go?
As you can see, we didn’t hold stretches for very long. The method you are about to learn does not require you to hold positions while waiting for something magical to happen; instead, you do something to become more flexible rather than simply waiting for a miracle on a stretch that is straining you, putting you to sleep, injuring you, or, in the best of cases, having no effect.
This strategy of moving deeper into a stretch by employing specific motions is known as the Target and Leverage system, and it is the major distinction between Zaichik Stretching and other methods, as well as the main reason it is so successful. It takes use of the fact that no one muscle produces a single movement, and it leverages those activities one against the other to “make room” for the joint, so expanding range of motion automatically.
Make a cycle out of the two exercises.
Putting comparable workouts together in a cycle is the most efficient approach to combine them. So you’ll start with an Adductor Brevis exercise, then an Adductor Magnus exercise, then an Adductor Gracilis and a Pectineus exercise, and so on. Every cycle, you will feel as if you are going deeper and deeper into each position, therefore practicing just one set of a few related movements typically works better than taking one exercise and doing it several times.
More Benefits of the Zaichik Stretching Method #3 – Allows for more attention because you are only concentrating on one region at a time. It is just simpler to concentrate when performing the ZS exercise, attempting to pinpoint exactly where you feel the strain or stress. This is an excellent approach to increase your awareness and get to know your body completely.
#4 – No pushing or bouncing is required, nor is a partner. As you have taught, we don’t need to push; instead, we employ the sensible approach of working with muscle motions, alternating them in a Target and Leverage system.
The System of Target and Leverage
Without getting too scientific, the fundamental ZS modality says that one motion is the “assist,” which is your Leverage, and the other move is your Target, which is the direction in which you want to go deeper.
The target will always get deeper as the assist or leverage moves back and forth. This is something to keep in mind so that the workout is as effective as possible. Keep your target direction in mind at all times, and change your leverage with caution to avoid regaining or losing the range you acquire with each repeat.
#5 – There is no pain at all. Because we are not pushing or attempting to relax over a tensed up muscle in a “relaxed stretch” (how ironic! ), or tensing up more to oppose the response as is done in a PNF method, the myotatic reflex that occurs when attempting to stretch deeper than the muscle is ready for does not activate. Because ZS is a natural technique, the stretch reflex does not need to tense up our muscles in order to shield us from our own “not-smartness,” to put it mildly. Using ZS, the Leverage/Helper will have created the gap by the time the Target moves deeper. #6- Because the stretch reflex is avoided, the results are immediately obvious. You only need to attempt the two workouts and see for yourself; it is not overstated to suggest that you will see results straight soon.
Let’s perform an upper body workout!
This is a ZS Stretch that focuses on the Latissimus Dorsi and Pectoralis Major. Rarely does anybody know how to correctly separate these muscles. Examine the image attentively and then read the description underneath.
Improves Cowface Pose, Headstand and Handstands, Downward Facing Dog, Wheels and Back bends, and any position that requires flexibility in the upper back, chest, and shoulders.
1- Begin as deep as you can, with your armpit as near to the floor as you are comfortable with.
2- Perform external rotation on your shoulder, pushing out slightly with your head on your wrist.
3- As you return to your starting posture, place your armpit on the floor.
Step 3 then becomes your new starting point! Continue the exercise to get deeper and deeper into the stretch.
In this situation, your target action is to sink your armpit into the floor, increasing shoulder flexion, which will go deeper with each repetition. Your Leverage or “helper” move, on the other hand, is pushing your arm laterally outwards, adding shoulder external rotation, and then retreating it back. You will note that when you withdraw the Leverage, you will be able to penetrate further into your Target with less effort. This is the power of Zaichik Stretching by EasyFlexibility.
#7 – It is completely safe because it was made in accordance with what is natural for the body. As previously stated, when performing a ZS workout, your body does not need to trigger the stretch reflex to protect you.
#8 – Gains are long-term and consistent. When your nervous system detects that you can move while in a stretched position, that you are getting stronger in that position, and that you can return to it without feeling pain, it will register your new ranges of motion as permanent, and you will keep whatever progress you made during a training session as the starting point for your next one.
#9 – It’s a lot of fun and feels more like a workout. Zaichik Stretching by EasyFlexibility is suitable for people of all ages and fitness levels; it may be used to improve a specific athletic ability or just to become more flexible and feel lighter and more nimble.
10# – It may be done in dynamic, static, active, relaxing, strength, and combination modalities, developing functional flexibility and catering to all body types. It is adaptable to any background. If you’re a dancer, you’d do the ZS exercises mostly dynamically, adding antagonists short range strength training to develop active flexibility; if you’re a martial artist, you’d use the strength modality for agonists muscles; if you practice yoga asanas, you’d use a relaxed modality where you still work in ZS positions but the Target – Leverage alternation is done less dynamically, and so on. The possibilities are infinite.
We recognize that the process is extremely different from what you are used to, and that it is easier to learn when you practice than than reading technical explanations, which is why we opted to guide you through it as we just did. Technical explanations are also important; the more you understand about what you’re doing, the better you’ll absorb it and the more useful it will be. We hope you had a good time reading and practicing.
Where to begin!
Where you begin will be determined by your objectives and skill level. If you can reach your toes with your wrists while keeping your legs straight, you are ready to begin the Front & Side Splits Training Program. The Dance Combo is a great option if you want additional functional flexibility for Dance. If you can’t reach your toes, a Beginners Hamstrings training will be really beneficial. You can enroll in the Certification course if you want to master the entire process so that you can design your own routines that will help you and your students.
You can obtain certification by:
The technique has dozens of workouts for your entire body, as well as around 25 variants for each exercise. This implies that there will be no way for you to avoid being flexible. There are no longer excuses. To learn how to apply the ZS approach to benefit yourself and your students, you can enroll in the Online Certification Course. Please visit: Certification for EasyFlexibility Training
Furthermore, across the various areas of www.easyflexibility.com, we present over 180 distinct training routines for a wide range of talents and levels. Send us an email using the contact links at the bottom of the page, or chat with us on Live Chat from 9 a.m. to 5 p.m. EST, Monday through Friday.
Are you going to continue spending time and money, jeopardizing your health, experiencing plateaus, and wondering how to attain your objective instead of working towards it now that you know about the ZS method? Or are you going to begin your EasyFlexibility Training Program and get complete splits, great back bends, excellent posture, and incredible flexibility in all of your joints and muscles sooner than you think?
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