I'm looking forward to you completing this challenge post 30-days. Would like to see a short video, showing you did not give up but continued would be awesome. Thanks for the inspirations
I was about 1cm away from a full split, in 30 days. However, I was doing 30 min to 1 hour of stretching sessions, every day. I was also taking Wing Chun classes.. and would do leg stretching, right before, and right after, every class. One of the Keys to Quick progression, is the use of "Isometrics". A very simple example of this.. is to raise your leg up to a stable chair, counter top, or whatever is at a comfortable height... and for about 15 second bursts, use all of your might to try to Push your leg downwards... as if you are trying to push the chair / surface into the floor. Then relax your muscles... and rest for 15 or so seconds. Repeat this process, for at least 5 minutes per each type of stretch. Then repeat every stretch you have done, at least one more time. Its best to start off using half or so levels of Isometric resistance... and as your legs get used to it.. gradually add more and more resistive strength. If you try to go 100% on the first stretch... you might cause too many fibers to snap... and when that happens, your body goes into a sort of "Protection" mode. Once your body goes into protection mode... you will no longer be able to stretch any further, for the rest of the entire day. Furthermore... you might have caused enough damages... that it takes a few days to a week, to Heal. Make no mistake.. you DO want to push as hard as you can, when stretching... HOWEVER.. you have to do it Gradually... using more and more power and longer duration, as your body warms up to it. Also... a lot of Flexibility requires far more than a single kind of stretch. As such, its best to follow along with videos that show a full Stretching Routine... and then stick to repeating that same routine, every day. You wont need a rest day... so long as you are not doing so much damage... that your are in constant pain, from going too hard.. too fast. That said... To gain certain levels of flexibility, actually requires breaking a good number of Muscle fibers. This is why there is pain being felt. Muscles will only stretch to a certain degree.. and some muscles have made a lot of connections to the bones, that are just "Too Tight", and or "Too Short"... due to where they connect. This is often a real issue with people whom have a good deal of existing muscle bulk... such as a Body Builder, that develops a lot of Strength... but rarely does any Flexibility training while he is lifting. You can have very strong legs, and still have fantastic flexibility.. but only if you are constantly stretching, while you are building. There is also a certain limitation... as you are likely not going to be an Olympic Champion power lifter... and still have the highest levels of flexibility. Those guys need those extra muscle strands, to be able to lift, and to maintain.. hundreds to thousands of pounds of mass / force. I will also share another Isometric secret stretching method. Ever do Butterfly stretches? Where you sit on the floor, put your feet together, pull the feet as close to your body as possible... and then try to push your knees to the floor? Many people just try to push their own legs to the floor.. by using their own hands or forearms, downwards pressure. But if you want Much faster results... try this: Start by pushing the legs down towards the floor, as far as you can get them. Then, for about 15 seconds... Use your leg muscles, to try to push your arms upwards... resisting against your arms constantly active, downwards forces. After that 15 seconds is up... keep maintaining the arms downwards pressure... but gradually ease up, and stop resisting with your leg muscles. Make sure to try to "Relax" your legs completely, at this point. You should notice that your knees are much closer to the floor, after just two 15 second resist cycles. But dont stop there. Keep cycling on and off, for at least 3 minutes, as a bare minimum. Id aim for maybe 5 to 6 minutes, per each different leg stretch. A very Critical part of Stretching progression, that I forgot to mention, is the proper Breathing... while doing it. Every breath should be Deep, slow, well controlled... and in Perfect sync with your bodys movements / states. One thing that happens, is that your body develops greater Circulation / Bloodflow... and it helps to heal the body faster, as well as to Develop the muscles and tissues, to a much more athletic degree (Its one of the Secrets of properly done, Kung Fu.. such as in "Iron Body Conditioning" training). The other thing that happens... is that due to constant deep breathing... you are getting higher levels of Oxygen concentrations in the blood. This will actually create a natural "Pain-Killing" effect, within the body (and the mind). This is why they teach special breathing methods to Pregnant woman.. to be used when delivering the baby. Not only will you feel less pain... but also, the deep focus on your breathing... will help keep your Mind focused away from the pain, too. When the Pain increases, breath faster (more cycles per minute), and deeper (if you were doing some shallower breaths before). The faster you breath, the more O2 will get into your body... and the more Pain that will be reduced. With reduced pain levels... you can use your willpower, to keep going further, more intensely, and for longer. And while some may not agree with this... I also sometimes took a single basic pain-killer (advil / ibuprofen) , about 20 to 30 minutes, before a Stretching Session. Its not going to make you completely pain free / numb. Its merely going to slightly Dull the pain levels a little bit... so they are not quite as Intense. I would never recommend using high level pain killers, that you cant get without prescriptions.. as thats going too far. You want to feel the pain, to prevent potential damages. You just are dulling the effect slightly. If you do manage to pull a muscle, and feel Sharp pains... you will likely need a minimum of one day of rest... but... it might take 2 or more days, before your body "releases" its protective "muscle-lock" (which will prevent you from going past a certain degree of flexibility, until its released). The use of a Heating pad, will help with such injuries. Cooling can also help too. Both unusually hot and or cold temps... alert the body, that there is a "Problem" in that particular area... and it can cause the body to Heal that part much quicker, as a result. Heat is often better, as it relaxes the muscles.. where as cold tends to tighten tissues. Use of something like "Icy Hot" rubs, can help penetrate the tissues, to induce heat and greater relaxation. The menthol might also help to increase bloodflow in the applied areas.. and or.. might just help boost the signal to the body, to better Alert it, into healing faster.
Part 2: A more expensive, but fantastic tool for healing injuries quickly.. is the use of a Muscle Stimulator. Many Medical Therapist use these "Tens" machines. They deliver a very light electrical shock to the body.. in "Pulses". You can control the level of power... and it isnt really Painful at all... (unless you have a beefed up STIM unit, and use it on MAX power settings). Electrical Stimulation, seems to Heal tissues much faster, than most any other method. My boss pulled a muscle, to the point where he was having pains.. and issues of mobility, just walking. He was supposed to go Golfing.. but was not in any shape to do it. I rubbed some Chinese herbal lineament (Dit Da Jow) into the injured area... and then attached my portable Stim unit to the area. When I met back up with him... he told me that it worked fantastically... and he was able to golf that same day, as a result. (If you do purchase Dit Da Jow, always get the Home-Made stuff from reputable Kung Fu schools. NEVER buy the Synthetic stuff... as the Synthetic stuff does not work at all. Ive used both, so I know. The real deal, will completely Erase any swollen injury, with just a few drops, in less than 5 minutes flat). The Stim units also have modes that can help develop more "Quick Twitch" muscle fibers... which can help to increase / develop "Explosive speed" / Acceleration. Some strength might also be developed.. but overall, these devices are not really a replacement for workouts / lifting. Now... as a male, stretching is already going to be much more challenging than a typical female... as mens legs develop more muscle tissue that often needs to be "Cut + Re-Attached" elsewhere. The good thing, is that my legs were never all that Beefy... and, I had been doing some mild kinds of stretching, via Soccer style kicks, and some other martial arts kicking practices. Even so, full body flexibility development, went FAR beyond that OK "Starting Level". It wasnt just the legs either. I also stretched my back, shoulders, wrists, fingers, neck, and much more. While my process was fairly quick... there was a point where it seemed like I wasnt getting much progression. The dreaded "Last Inch", is the most painful and slow to progress, to get to the finish line. It was so slow... that I ended up pushing myself too far, too fast.. and causing an injury that took about a week to recover from... and that lost me even more progression, as a result. As such, if anyone gets frustrated from that "Last Inch", just try your best to remain far more Patient... and realize its just to take much more time, compared to the previous.. much faster.. results. I will end on "Nutrition", and "Rest". Every time you tear your muscle fibers... they will eventually grow back longer. But to heal quick, and to grow strong... you really need to make sure that your body is getting very good levels of Nutrients, Minerals, Protein, and Calcium. Preferably, more than the "Daily Minimums", that are often listed on packaging. Taking a gummy multi-vitamin, is a good idea. Drinking milk, or Almond milk, is also needed for good Calcium levels. Red Meat, like Steak or Burgers.. is the preferred Protein of Choice... as it appears to contains the most nutrients and energy density levels. I recommend only cooking to Medium Rare... allowing the meat to be very juicy, as well as far more Nutrient dense. Cooking things too much, can destroy a lot of the nutrient values. Season steaks with Salt, Pepper, Garlic Powder (potentially also adding Rosemary and Thyme). Use the "Reverse Sear" method, for the best results (often better than many steakhouses). And finally.. Your body needs more SLEEP... and DEEPER sleep... so that it can repair your body properly and effectively. This tends to mean, 7 to 8 hrs of sleep minimum... and a deep sleep that isnt interrupted... by loud noises, in the middle of the night. Even if noises do not fully wake you... then can bring your mind out of the deepest "repair" states... and into a much shallower state... where you are not going to get as much Beneficial Rest and Healing, from. This is why some may still feel tired, even after a long night of sleep. High level Stretching, and Martial arts... tend to require a lot of "Willpower". The drive to not just dip your toes into the fire... then quickly pull them out... BUT instead, diving DEEP into the flames of Pain... and holding there for long durations, despite your body SCREAMING in every fiber of your being... to "Get the Heck out, NOW!". This is one of the biggest things that you learn to develop, in the Martial Arts. Mind over Matter (body). The Willpower to Endure, and to Eventually... Succeed.
Love how truthful you are,i feel like the rest have justing been jumping tona bunch of conclusions about splitting,i do splits and its now the third year but am still in your split height,cool keep going
This was solid! I've been doing TKD for 11 years now and our school has never focused high on flexibility. Now that i'm one of the lead teachers, I think it's important we work on it, so I have to start by fixing it myself. My splits are okay, but still too high, so i'm hoping within 3 months that both side and center splits are at the ground. I hope you do a follow up with another month of effort on it ^_^
flexibility is extremely important in TKD since it allows you to move your feet higher. When I did TKD as a kid, we spent probably 10 minutes daily on stretching. It'd be really hard to kick above your head if you can't do the splits. I'm glad you're teaching your students the importance of stretching!
I did taekwondo for about 2 years. But then I took a break and during this time my legs almost lost their flexibility. I have been doing regular daily stretching exercises for about 2 weeks. Luckily I can almost touch the ground again.
Great 👍 mindset on the reason 2 continue with it 4 it is hard 2 motivate self 2 be consistent without training partners especially being a Martial Artist! Amazing & inspiring in terms of this subject are those international children whom do this 4 hours each day! A. Individuals whom really want 2 push their selves 2 becoming more flexible my advice is watch them 4 inspiration but it will be difficult 2 watch! ✌️ & 💙🌎♥️ COMMUNITY UNITY 🙏 4 VIDA REMAIN REAL OOS!
Greetings from Moldova, I admire you soo much ❤️ you are a wonderful example for me😊 and you are the reason why I keep learning new things!🫠🙂😀 💫Keep going💫
![[10 Min Every Day] How To Do Middle Split In 2 Weeks # 510](/img/1.gif)
Can you do the splits? 😬
Nope😭
Yup!😊
Yesn’t :p
I end up in splits during sports, but I can’t force them on my own
Nope but shall try this challenge
I can do the full front splits on both sides, but I take much longer to learn the middle splits.
When you compare day 1 and day 30 it was a huge improvement! Not disappointing at all. It takes practice!
what would be YOUR 30 day challenge?
I'm looking forward to you completing this challenge post 30-days. Would like to see a short video, showing you did not give up but continued would be awesome. Thanks for the inspirations
I love the videos! So entertaining, inspiring and underated.
I was about 1cm away from a full split, in 30 days. However, I was doing 30 min to 1 hour of stretching sessions, every day. I was also taking Wing Chun classes.. and would do leg stretching, right before, and right after, every class. One of the Keys to Quick progression, is the use of "Isometrics". A very simple example of this.. is to raise your leg up to a stable chair, counter top, or whatever is at a comfortable height... and for about 15 second bursts, use all of your might to try to Push your leg downwards... as if you are trying to push the chair / surface into the floor. Then relax your muscles... and rest for 15 or so seconds. Repeat this process, for at least 5 minutes per each type of stretch. Then repeat every stretch you have done, at least one more time.
Its best to start off using half or so levels of Isometric resistance... and as your legs get used to it.. gradually add more and more resistive strength. If you try to go 100% on the first stretch... you might cause too many fibers to snap... and when that happens, your body goes into a sort of "Protection" mode. Once your body goes into protection mode... you will no longer be able to stretch any further, for the rest of the entire day. Furthermore... you might have caused enough damages... that it takes a few days to a week, to Heal. Make no mistake.. you DO want to push as hard as you can, when stretching... HOWEVER.. you have to do it Gradually... using more and more power and longer duration, as your body warms up to it.
Also... a lot of Flexibility requires far more than a single kind of stretch. As such, its best to follow along with videos that show a full Stretching Routine... and then stick to repeating that same routine, every day. You wont need a rest day... so long as you are not doing so much damage... that your are in constant pain, from going too hard.. too fast.
That said... To gain certain levels of flexibility, actually requires breaking a good number of Muscle fibers. This is why there is pain being felt. Muscles will only stretch to a certain degree.. and some muscles have made a lot of connections to the bones, that are just "Too Tight", and or "Too Short"... due to where they connect. This is often a real issue with people whom have a good deal of existing muscle bulk... such as a Body Builder, that develops a lot of Strength... but rarely does any Flexibility training while he is lifting. You can have very strong legs, and still have fantastic flexibility.. but only if you are constantly stretching, while you are building. There is also a certain limitation... as you are likely not going to be an Olympic Champion power lifter... and still have the highest levels of flexibility. Those guys need those extra muscle strands, to be able to lift, and to maintain.. hundreds to thousands of pounds of mass / force.
I will also share another Isometric secret stretching method. Ever do Butterfly stretches? Where you sit on the floor, put your feet together, pull the feet as close to your body as possible... and then try to push your knees to the floor? Many people just try to push their own legs to the floor.. by using their own hands or forearms, downwards pressure. But if you want Much faster results... try this: Start by pushing the legs down towards the floor, as far as you can get them. Then, for about 15 seconds... Use your leg muscles, to try to push your arms upwards... resisting against your arms constantly active, downwards forces. After that 15 seconds is up... keep maintaining the arms downwards pressure... but gradually ease up, and stop resisting with your leg muscles. Make sure to try to "Relax" your legs completely, at this point. You should notice that your knees are much closer to the floor, after just two 15 second resist cycles. But dont stop there. Keep cycling on and off, for at least 3 minutes, as a bare minimum. Id aim for maybe 5 to 6 minutes, per each different leg stretch.
A very Critical part of Stretching progression, that I forgot to mention, is the proper Breathing... while doing it. Every breath should be Deep, slow, well controlled... and in Perfect sync with your bodys movements / states. One thing that happens, is that your body develops greater Circulation / Bloodflow... and it helps to heal the body faster, as well as to Develop the muscles and tissues, to a much more athletic degree (Its one of the Secrets of properly done, Kung Fu.. such as in "Iron Body Conditioning" training). The other thing that happens... is that due to constant deep breathing... you are getting higher levels of Oxygen concentrations in the blood. This will actually create a natural "Pain-Killing" effect, within the body (and the mind). This is why they teach special breathing methods to Pregnant woman.. to be used when delivering the baby. Not only will you feel less pain... but also, the deep focus on your breathing... will help keep your Mind focused away from the pain, too. When the Pain increases, breath faster (more cycles per minute), and deeper (if you were doing some shallower breaths before). The faster you breath, the more O2 will get into your body... and the more Pain that will be reduced.
With reduced pain levels... you can use your willpower, to keep going further, more intensely, and for longer. And while some may not agree with this... I also sometimes took a single basic pain-killer (advil / ibuprofen) , about 20 to 30 minutes, before a Stretching Session. Its not going to make you completely pain free / numb. Its merely going to slightly Dull the pain levels a little bit... so they are not quite as Intense. I would never recommend using high level pain killers, that you cant get without prescriptions.. as thats going too far. You want to feel the pain, to prevent potential damages. You just are dulling the effect slightly.
If you do manage to pull a muscle, and feel Sharp pains... you will likely need a minimum of one day of rest... but... it might take 2 or more days, before your body "releases" its protective "muscle-lock" (which will prevent you from going past a certain degree of flexibility, until its released). The use of a Heating pad, will help with such injuries. Cooling can also help too. Both unusually hot and or cold temps... alert the body, that there is a "Problem" in that particular area... and it can cause the body to Heal that part much quicker, as a result. Heat is often better, as it relaxes the muscles.. where as cold tends to tighten tissues. Use of something like "Icy Hot" rubs, can help penetrate the tissues, to induce heat and greater relaxation. The menthol might also help to increase bloodflow in the applied areas.. and or.. might just help boost the signal to the body, to better Alert it, into healing faster.
Part 2: A more expensive, but fantastic tool for healing injuries quickly.. is the use of a Muscle Stimulator. Many Medical Therapist use these "Tens" machines. They deliver a very light electrical shock to the body.. in "Pulses". You can control the level of power... and it isnt really Painful at all... (unless you have a beefed up STIM unit, and use it on MAX power settings). Electrical Stimulation, seems to Heal tissues much faster, than most any other method. My boss pulled a muscle, to the point where he was having pains.. and issues of mobility, just walking. He was supposed to go Golfing.. but was not in any shape to do it. I rubbed some Chinese herbal lineament (Dit Da Jow) into the injured area... and then attached my portable Stim unit to the area. When I met back up with him... he told me that it worked fantastically... and he was able to golf that same day, as a result. (If you do purchase Dit Da Jow, always get the Home-Made stuff from reputable Kung Fu schools. NEVER buy the Synthetic stuff... as the Synthetic stuff does not work at all. Ive used both, so I know. The real deal, will completely Erase any swollen injury, with just a few drops, in less than 5 minutes flat).
The Stim units also have modes that can help develop more "Quick Twitch" muscle fibers... which can help to increase / develop "Explosive speed" / Acceleration. Some strength might also be developed.. but overall, these devices are not really a replacement for workouts / lifting.
Now... as a male, stretching is already going to be much more challenging than a typical female... as mens legs develop more muscle tissue that often needs to be "Cut + Re-Attached" elsewhere. The good thing, is that my legs were never all that Beefy... and, I had been doing some mild kinds of stretching, via Soccer style kicks, and some other martial arts kicking practices. Even so, full body flexibility development, went FAR beyond that OK "Starting Level". It wasnt just the legs either. I also stretched my back, shoulders, wrists, fingers, neck, and much more. While my process was fairly quick... there was a point where it seemed like I wasnt getting much progression. The dreaded "Last Inch", is the most painful and slow to progress, to get to the finish line. It was so slow... that I ended up pushing myself too far, too fast.. and causing an injury that took about a week to recover from... and that lost me even more progression, as a result. As such, if anyone gets frustrated from that "Last Inch", just try your best to remain far more Patient... and realize its just to take much more time, compared to the previous.. much faster.. results.
I will end on "Nutrition", and "Rest". Every time you tear your muscle fibers... they will eventually grow back longer. But to heal quick, and to grow strong... you really need to make sure that your body is getting very good levels of Nutrients, Minerals, Protein, and Calcium. Preferably, more than the "Daily Minimums", that are often listed on packaging. Taking a gummy multi-vitamin, is a good idea. Drinking milk, or Almond milk, is also needed for good Calcium levels. Red Meat, like Steak or Burgers.. is the preferred Protein of Choice... as it appears to contains the most nutrients and energy density levels. I recommend only cooking to Medium Rare... allowing the meat to be very juicy, as well as far more Nutrient dense. Cooking things too much, can destroy a lot of the nutrient values. Season steaks with Salt, Pepper, Garlic Powder (potentially also adding Rosemary and Thyme). Use the "Reverse Sear" method, for the best results (often better than many steakhouses). And finally.. Your body needs more SLEEP... and DEEPER sleep... so that it can repair your body properly and effectively. This tends to mean, 7 to 8 hrs of sleep minimum... and a deep sleep that isnt interrupted... by loud noises, in the middle of the night. Even if noises do not fully wake you... then can bring your mind out of the deepest "repair" states... and into a much shallower state... where you are not going to get as much Beneficial Rest and Healing, from. This is why some may still feel tired, even after a long night of sleep.
High level Stretching, and Martial arts... tend to require a lot of "Willpower". The drive to not just dip your toes into the fire... then quickly pull them out... BUT instead, diving DEEP into the flames of Pain... and holding there for long durations, despite your body SCREAMING in every fiber of your being... to "Get the Heck out, NOW!". This is one of the biggest things that you learn to develop, in the Martial Arts. Mind over Matter (body). The Willpower to Endure, and to Eventually... Succeed.
Appreciate this
You are an inspiration, and your journey into the world of music is one of the coolest things I've seen on RUclips!
Kize, you're back, dear.
I missed your videos dearly. My favourite female Skillfluencer🤍
Let's give it another month? :p
No she has to give it 3 more days for 30 mins ..
I hope you'll be able to do the split. Keep training 💪
That’s a pretty huge improvement for just 30 days. It may not be all the way to the ground but that doesn’t mean it’s not super impressive 👍
Love how truthful you are,i feel like the rest have justing been jumping tona bunch of conclusions about splitting,i do splits and its now the third year but am still in your split height,cool keep going
This was solid! I've been doing TKD for 11 years now and our school has never focused high on flexibility. Now that i'm one of the lead teachers, I think it's important we work on it, so I have to start by fixing it myself. My splits are okay, but still too high, so i'm hoping within 3 months that both side and center splits are at the ground.
I hope you do a follow up with another month of effort on it ^_^
flexibility is extremely important in TKD since it allows you to move your feet higher. When I did TKD as a kid, we spent probably 10 minutes daily on stretching. It'd be really hard to kick above your head if you can't do the splits. I'm glad you're teaching your students the importance of stretching!
You're back!
Great video! For your next 30-day sport learning challenge video, I think you should try playing biiliards for 30 days and see how it goes. :)
you should continued and figured out how long it does take…
That's impressive. Keep up the good work~~~
Hiiiiii 💜 Loads of Love from Pakistan 💜
Yay 🎉
You tried hard... that's all it matters ✌✌✌
Pleease do more flexibility challenges!! Do Anna McNulty’s stretch routines. :) ❤
You really motivat me to learn new things thanks😊
I did taekwondo for about 2 years. But then I took a break and during this time my legs almost lost their flexibility. I have been doing regular daily stretching exercises for about 2 weeks. Luckily I can almost touch the ground again.
Weren't you doing a 30 day computer programming challenge? What's the status of that challenge?
Ps. Great content, as always.
I think you should’ve tried learning forward splits first middle splits are hard and also anatomy based
Where You Been My Favorite RUclips channel???
Was a great improvement given the time frame! 👍 👍
But what was the routine???
Nicely explain.. ❤
Video is golden
How about trying to get the spilts and giving it as many days it needs..
Yay~~~, Kize 😀
0:02 did you just film anna mcnulty in your video?
When I think of splits, I think Jean-Claude Van Damme. But maybe I’m just too old. Look up his splits. Plenty of photos and videos out there.
Whoo!
❤😂
Tried this 30 day split challenge at the age of 36 two months ago and fucked up my hips lol
I can do the splits😊
At a time i can't do the splits but i streched for 18 days i got my splits
But it hurted
But now after 3 months i can do over splits
Great 👍 mindset on the reason 2 continue with it 4 it is hard 2 motivate self 2 be consistent without training partners especially being a Martial Artist! Amazing & inspiring in terms of this subject are those international children whom do this 4 hours each day! A. Individuals whom really want 2 push their selves 2 becoming more flexible my advice is watch them 4 inspiration but it will be difficult 2 watch! ✌️ & 💙🌎♥️ COMMUNITY UNITY 🙏 4 VIDA REMAIN REAL OOS!
😮😮
Try to play marching drum blue devil ditty
i can eat spaghetti
Hindi ko kaya
Split? Oh no, it's not for me
Free palestine 🍉
1
Greetings from Moldova, I admire you soo much ❤️ you are a wonderful example for me😊 and you are the reason why I keep learning new things!🫠🙂😀
💫Keep going💫