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Anonymous
Hello /fit/ I don't want any of your gypsy voodoo magic, I just want answers.

1) I've been stretching my legs every night for well over a month and I haven't seen any increase in flexibility. What am I doing wrong?

2) A kebab every few weeks, yay or nay?
>> Anonymous
Dynamic or static stretches?
>> Anonymous
>2) A kebab every few weeks, yay or nay?

Do you even know what kind of diet you are on?
High fat, high prot, low carb?
Something like anabolic?
In that case you'll need to have some carb spikes once in a while. Weekends are good.
>> Anonymous
>>418596
How long/hard do you hold the stretches?
Are you also on a strength training program?
If so, do you also stretch before/after a workout?
Do you stretch cold, or warm?
What kind of range of motion are we looking for?
>> Anonymous
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>>418600
I'm doing the stretching just like in my image.
No more no less.
Could this be the problem?


>>418601
I don't have a set diet. I just try and eat healthily but I go out drinking every 2 weeks or so (empty calories blah blah I know) and end up having a kebab at the end of the night.
>> Anonymous
>>418648
Warm up first, as static stretching is non-beneficial when cold. Easy dynamic stretches are a good way to warm up, and will help your goal in the long-run.

Then do static stretches in sets of 5, holding each one for 30 seconds.
>> Anonymous
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>>418643

>>>How long/hard do you hold the stretches?
15 seconds and I do them 10 times.

>>>Are you also on a strength training program?
I'm currently building but not hugely, I'm just getting ripped.

>>>If so, do you also stretch before/after a workout?
I always do it before the work out.

>>>Do you stretch cold, or warm?
Don't quite understand, my rooms relativly warm if thats what you mean.

>>>What kind of range of motion are we looking for?
Well, at current, if i stick my leg out perfectly i cant get passed my waist with out my knee bending (shown in picture).
>> Anonymous
do splits, side and front, hold it for about half a minute for each split, getting longer as you get better. get lower every time you do them, making sure not to overextend yourself but making slow, gradual progress. in about 1-3 months depending on your body type you will be able to do full splits.

easy as goblin pie
>> Anonymous
>>418660
>>If so, do you also stretch before/after a workout?
>I always do it before the work out.
Try after (especially), or between sets, (note I'm assuming you're stretching the same muscles you are building). Feels good man.

>>Do you stretch cold, or warm?
>Don't quite understand, my rooms relativly warm if thats what you mean.
Cold stretching: Stretching before the body has 'warmed up' from a non-or-less-active condition. Less benefits, and higher risk of injury.
Warm stretching: Stretching after the body has 'warmed up' (the blood is flowing, maybe a little sweat. Usually light cardio is sufficient). Greater range of motion can be achieved easily. Greater benefits. Reduced risk of injury.
>> Anonymous
Dynamic stretching + isometric front and sidesplits.
I used to do all kinda stretches but scrapped them alltogether except the splits and it worked for me. I do them every day 1-2 min each.
Make sure to tilt your pelvis to the front and keep chin and chest up.
>> Anonymous
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here is how I stretch and I can see decent results in only a week. I am an off and on stretcher.

go into stretch as deep as possible and hold for about 10 seconds. while staying in the stretch get into better form and go into stretch more about 10 seconds more. then while still holding stretch super concentrate on relaxing and breathing deeply for another 10 seconds. move on to next stretch and repeat. do this in the AM and the PM. AM will make for more energy in the day and PM will help you sleep better given better rest.
>> Anonymous
>>418692
to stretch b4 working out a quick 5 minutes on a stationary bike, jump rope or elliptical will do wonders to warm you up.
>> Anonymous
>>418648

The stretches in this image won't really get you an improved range of motion, they're more for getting loose before a workout. A couple of good stretches...

Sit on the floor. Point one leg straight out in front of you so that the back of your knee is touching the ground and pull the bottom of your other foot against your straight leg's thigh. Lean forward and try to touch your toes, making sure to keep your knee against the ground, until you encounter resistance. Hold for 10-20 seconds, then exhale deeply as you stretch forward even more. Hold, rinse, repeat, until you can't go forward any more, then hold for 30-45 seconds. Repeat for both legs.

Sit on the floor and stick both legs out in front of you with the backs of your knees touching the floor. Pull your legs apart as far as you can, keeping your knees against the floor and your feet pointing towards the ceiling. When you can't go any farther, lean forwards as far as you can and hold for 10-20 seconds. Exhale, move, ect, until you can't go any farther forward. Then try moving your legs even farther apart - if you can, then do so and repeat the process.
>> Anonymous
Stretching doesn't so shit for increased flexibility unless you do it often and for long periods of time. Your muscle fibres have to break down and realign themselves in the stretched state, and that only happens if you're stretching for a long time i.e for a good ten minutes at least PER STRETCH. The more the better. Push yourself until it really hurts, hold it, and then push yourself further. You should get better as you keep practicing.

Stretching while warm is a good idea, or it will be pretty painful.

Bonus: Stretching does nothing for muscles or preventing injuries, but I still do it coz it feels good man
>> Anonymous
>>419030

lol you're retarded
>> Anonymous
kebab is much better than mcdonalds and similar crap.

good quality meat + lettace + whole weat bread, just watch the sauce(s)

omnomnom
>> Anonymous
static stretches have been proven to not reduce chances of injury while lifting weights. dynamic stretches are what you should be doing prior to working out.

static stretches are good to gain flexibility or to cool down at the end of your workout
>> Anonymous
>>418596
Ha ha. Well over a month? Come back in about 5 months. Took me three years in Martial Arts classes to be able to do splits and butterfly (by butterfly I mean doing the normal butterfly and letting a person stand on each knee, yeah talk about brutal)
>> Anonymous
>>419071
wrong, kebab is way more unhealthy than mcdonalds
>> Anonymous
>>419049
HURRR I have backing but I can't be arsed to waste it on someone who doesn't add anything to the discussion
>> Anonymous
>>419263
you're SEVERELY underestimating how unhealthy fast food is
>> Anonymous
>>419260
no shit retard
>> Anonymous
>>419269
He probably comes from somewhere that doesn't have fast food kebabs.
>> Anonymous
>>419269
well kebabs where i'm from aren't as processed as something like a burger from mcdonalds... i usually actually get shish taouk which is similar, its a bunch of chicken breast that are marinaded and put on a spit and roasted all day... don't see how that is unhealthy, only bad thing in the sandwhich is the mayonaise garlic sauce and the pickled beets i guess