Muay Thai Training Exercises by Christoph Delp

Author:Christoph Delp
Language: eng
Format: mobi, epub
ISBN: 9781583946589
Publisher: North Atlantic Books
Published: 2013-12-02T18:30:00+00:00

Execution of Stretching

• Move your muscles slowly into a position where you experience a slight stretching reaction.

• Maintain the position for about twenty seconds in the first phase, and for a maximum of ten seconds in pre-and post-stretching.

• Extend the stretch until you feel new tension. Maintain this position for about twenty seconds, and a maximum of ten seconds in pre-and post-stretching.

• Move carefully out of the stretch position.

Tense-Relax-Extend Method

In the first stretching phase, slowly move into a position where you feel slight stretching tension. Tense the muscle to be stretched with medium intensity against something solid and don’t change positions. Depending on the starting position, it can be a wall, the floor, or a training partner. The tension can also be applied to an imaginary object.

There are different opinions about how long and with what intensity tensioning should be done. One opinion is that tensioning should be done at full intensity for one or two seconds. This entails too much risk of injury, though, and it’s also difficult to fully activate the muscle in such a short amount of time. I recommend a stretch at medium intensity for about five seconds, subsequently relaxing the muscle for one to three seconds. The exact amount of time depends on the time your muscles need to relax.

In the second stretching phase, intensify the position until you experience a new reaction. Briefly maintain the position before tensing the muscle to be stretched again and relaxing to extend the position. This should be done at least once but can be repeated. Extension of the stretch position will decrease with each exercise until nearly no further extension can be felt.

In principle it can be assumed that the more intensive the stretch tension is and the longer it lasts, the greater the relaxation will be and the more effective subsequent stretching will be.

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