Im looking for a good way to stretch out my hips and legs. gotta get my kicks up ya know? but none of my usual stretches seem to be helping. also, when i do splits, my quads start cramping up making it very difficult to get down lower.
Also im looking for a healthy way to toughen my hands, arms, elbows, feet, knees, and shins, without permanently damaging myself. any advice? thank you
Hips: Raise your Knee up to your Chest, like a Front Kick Chamber, only as High as you Can. Hold it 10 seconds, let go with your hands and hold it for another 10. Both Legs.
Turning/Roundhouse Type Chamber, Hold it 10 seconds, them keep it freely for another 10.
That will Strengthen your Hips.
Legs: Place one foot forward, and go into a Sort-Of front split, with the back leg bent, and the front leg straight, toes pulled back. Go low, but not fully to the ground. Stay about 10-20 CM over the ground between it, and your Groin. And do try to keep your Hips Squared.
Lean forward, placing your fingertips down, hold it 10 seconds. Based on the strain, either do it again, or go down to your Forehands. Hold it 10 seconds. If you did the fingertips, do that again. If you did the forehands, you can manage your Palms for 10 seconds. Come up, rest, do the other leg, then do both again.
For Side Splits, do a Regular Side Split as best you can, then come forward and rest on your Elbows. Hold it 20 seconds if you can, then push off the ground, pull your legs in, and shake em loose.
For Conditioning: Punch a Carpet with something Hard under it. NOT Full Power. It should hurt a bit after 15 or so though. Do 50 for each hand. Move on to a Brick wall of something after a few weeks/months.
Arms are best done with Pushups, or Air Punching with Weights.
Elbows are Easy. Just Elbow your Palm, killing Two Birds with One Stone.
Feet and Shins, Heavy Bag is best. Rolling a Stick up and down is also good, in 30 second increments.
Thats how ive always done it, and it works quite well.
However, if you want an overdetailed explanation of something, as a result of me perhaps understanding something as a result of knowing what it is already, feel free to enquire. There ought be done 4 days a week, with Weekends off, and at least one Weekday off.
Honestly, id also like to hear everyone elses methods.
EDIT: Ill also mention that im quite Stiff-Jointed. Hence why I can claim these to be Effective Overall
