do you want to know the key to functional practical flexibility it's
this you've got to get strong at your maximum range of motion okay right
continuing on from the previous introduction video I'm going to do my
best to give you a clear idea of what to expect and hopefully this helps you feel
prepared for the routine and helps reduce any surprises that might
discourage you from completing the routine what to expect: number one, you
will succeed the first thing you should expect is that you're gonna get strong
full range side splits within 70 days if you stick to the program some of us
might need a little bit longer than 70 days and some of us might need a little
less but regardless of your pace you'll be able to skip ahead or go back to a
session that suits your ability. just keep working through it and you will
succeed. so with that in mind, and this is
specifically in regards to the program structure, you'll find a new video to
follow three times a week, for ten weeks. so that's a total of 30 sessions to get
you to the strong side splits. now, all of the videos are split into three groups
with each group running for three weeks. the first group of videos help to build
a basic foundation of strength and flexibility, just the basics, and the
second group should almost take you to the full splits. the third group should
take you into the full splits, and after that there's a fourth and final group of
videos that run for just the tenth week, and these videos the fourth group should
at least start to make our maximum range of motion our natural range of motion
the way we're gonna get there is progressively just one degree and just
one extra rep at a time and for that reason I've made sure that we start with
relatively easy exercises first and then we'll work our way into more difficult
exercises as our strength and flexibility improves. So to show you that
specifically, let's have a look at the first week of the beginner sessions. to
start with in our very first session we're going to do only ten reps of each
of our stretching exercises and then every new session we do after that we'll
keep adding just one extra rep to each of our stretching exercises. so that
means after we do ten reps in our first session we'll do
eleven reps in the second session, twelve reps in the third session, and so on and
then every week as we get stronger and more flexible
we'll add completely new exercises or modified exercises to our training to
help us progressively and continuously improve our strength and flexibility. so
yeah every session we add one extra rep to each exercise, and every week we'll
add new exercises to our sessions. Number three: you will puff and you will sweat.
so in regards to each training session, well because, you know we're training for
both flexibility and strength, there's quite a bit of real work involved. you'll
be getting your heart rate up and you're probably going to sweat and you're
probably going to puff and your muscles are probably going to burn. and by the
end of each session if you've done your best
you're probably gonna feel tired. I know I do because it's real physical work and
that's actually the reason why I decided to give instruction by voiceover. I don't
want to puff out, you know, two word sentences and hope and pray that you can
understand my puffing instructions. so yeah my original point for number three
is that you're gonna puff and you're gonna sweat just like me.
number four: you will feel a little sore. okay so after a session, I have to let
you know your target muscles are probably gonna feel maybe a little sore.
and that's just how it is when you train to get flexible and strong. of course
there are stretching methods that claim to increase your flexibility without any
soreness. but they're not gonna train you to get STRONG at your maximum range of
motion. and that means they're not going to give you the most functional
practical kind of flexibility. to get that kind of flexibility you need to get
STRONG. and when you train to get strong at your maximum range of motion, you
might feel a little sore between sessions. okay well I hope that gives you
a better idea of what to expect with this program. in the next video I'm gonna
talk about what NOT to expect, just to ensure that you're as informed as
possible as you go into this program. I'll see you then :)
and make sure you subscribe if you got anything useful out of this video or if
you're looking forward to the next video because there's a growing library of
progressive training videos here on the ten thousand method channel to help you
with your training goals
For more infomation >> Luxe Beauty Brush Spinner - Duration: 10:17. 
Không có nhận xét nào:
Đăng nhận xét