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Title: Power-Flex Stretching
Author: David De Angelis
Pages: 270
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Table of contents
Power-Flex: Super Flexibility and Strength with PNF Isometric Stretching
PRESENTATION ................................................................................................
PRESENTATION ................................................................................................
PREFACE .........................................................................................................
INTRODUCTION ..............................................................................................
The Human Machine ........................................................................................
Tavola 1 ...............................................................................................................................................
Building a solid foundation: a high performance heart .............................................
Cardiovascular training with an H eart rate monitor ....................................
Elements of Neurophysiology ........................................................................
How the nervous system influences flexibility ........................................................
Neuromuscular spindles ......................................................................................................................
Golgi Tendon Organs ..........................................................................................................................
Nervous system reflexes regarding variations of muscle length ................................
Extension reflex ..................................................................................................................................
Myotatic inverse reflex ........................................................................................................................
Reciprocal Innervation .........................................................................................
Cocontraction/coactivation ...................................................................................
The "All-or-None" Law ..........................................................................................
Factors that limit flexibility ...................................................................................
Nervous regulation of muscular tension. Strength and fiber elasticity ..............................................
Strength and elasticity of connective tissue .......................................................................................
Ligaments ............................................................................................................................................
Physiological muscular adaptation induced by the isometric PNF technique (muscular hyperplasia)
Table 2 - Muscular hyperplasia ...........................................................................................................
Muscular hyperplasia outline ...............................................................................................................
Flexibility specificity ............................................................................................
The SAID principle ..............................................................................................
Principle of overextension ....................................................................................
Articular mechanics of the side split .....................................................................
Table 3 .................................................................................................................................................
Table 4 .................................................................................................................................................
Side split test .....................................................................................................
The sagittal split .................................................................................................
Articular mechanics of the scapulohumeral cinguli .................................................
Table 5 .................................................................................................................................................
Table 6 .................................................................................................................................................
Six fundamental elements ..............................................................................
Training: the importance of technique ....................................................................
Recovery ............................................................................................................
Nutrition .............................................................................................................
Warming up .......................................................................................................
Breathing ...........................................................................................................
Concentration and body awareness ......................................................................
La concentrazione ..............................................................................................................................
Body consciousness ..........................................................................................................................
Strength and flexibility training .............................................................................
Common errors that impede flexibility enhancement ...............................................
The secret of super flexibility ................................................................................
Chronic inflexibility: what to do? ...........................................................................
Stretching techniques .....................................................................................
Dynamic stretching ..........................................................................................
The technique ......................................................................................................................................
Morning stretching ...............................................................................................................................
Dynamic stretching summary ..............................................................................
Static active stretching ...................................................................................
Static active flexibility development .......................................................................
Static active stretching summary .........................................................................
The gymnasts' secret ..........................................................................................
Super - Strength : analysis and application of the gymnasts' secret to Body-Building
Static contractions and specificity: training guidelines for body-builders ...........................................
Isometric PNF stretching ................................................................................
Preparatory dynamic strength exercises ...............................................................
For side splits ......................................................................................................................................
For sagittal splits .................................................................................................................................
Isometric PNF: the technique ...............................................................................
Isometric PNF for side splits ................................................................................
First method .........................................................................................................................................
Second method ...................................................................................................................................
Isometric PNF for sagittal splits ...........................................................................
First method .........................................................................................................................................
Second method ...................................................................................................................................
Isometric sagittal lunge .......................................................................................
Suspension splits ...............................................................................................
Isometric PNF stretching exercises ......................................................................
Dorsals ................................................................................................................................................
Shoulders ............................................................................................................................................
Chest ...................................................................................................................................................
Forearms .............................................................................................................................................
Neck ....................................................................................................................................................
Chest closing/lower limbs (lumbar and femoral biceps) .....................................................................
Side splits ............................................................................................................................................
Sagittal splits .......................................................................................................................................
Isometric PNF and Body-Building .........................................................................
Isometric PNF stretching summary ......................................................................
Fundamental principles of isometric PNF ..............................................................
First fundamental principle of isometric PNF .......................................................................................
Second Fundamental Principle of isometric PNF .................................................................................
Third Fundamental Principle of isometric PNF ......................................................................................
Relaxed stretching ..........................................................................................
Relaxed stretching exercises ...............................................................................
For side splits ......................................................................................................................................
For sagittal splits .................................................................................................................................
Shoulders ............................................................................................................................................
Dorsals ................................................................................................................................................
Chest ...................................................................................................................................................
Forearms .............................................................................................................................................
Lumbars ..............................................................................................................................................
The stretching machine ..................................................................................
Techniques for stretching machine utilization ............................................
Isometric PNF stretching with stretching machine ..................................................
First method .........................................................................................................................................
Second method ...................................................................................................................................
Relaxed stretching with stretching machine ...........................................................
PNF isometric stretching summary with stretching machine ...................................
Strength shoes .................................................................................................
Calf flexibility development ...................................................................................
Advice on strength shoes utilization ......................................................................
Maximum individual performance ................................................................
Motivation .........................................................................................................
Planning ............................................................................................................
And as final advice .............................................................................................................................
Final notes on planning .......................................................................................
Periodization ....................................................................................................
The power of mind and emotions ..................................................................
Body, mind, spirit .............................................................................................
Muscular training, Bioenergetics, and personality development ...............................
Psycho - physical intergration and new borders of stretching - Body, mind, and spirit harmony
Beyond physiology .............................................................................................
To free the body - to heal the spirit .......................................................................
Message for those who suffer from physical limitations ...........................................
Appendix 1 .........................................................................................................
Plan for static active flexibility development (free-standing trials of strength)
Scheme for beginner athletes .......................................................................
Exercise 1-elbow hold ......................................................................................................................
Exercise 2 - elbow hold in prone position ...........................................................................................
Exercise 3 - raise opened legs ...........................................................................................................
Exercise 4 - hip raise ..........................................................................................................................
Scheme for average athletic strength ..........................................................
Exercise 1 - elbow hold ......................................................................................................................
Exercise 2 - elbow hold in prone position ...........................................................................................
Exercise 3 - raise opened legs ...........................................................................................................
Exercise 4 - hip raise ..........................................................................................................................
Exercise 5 - opened square ................................................................................................................
Exercise 6 - "shoulders forward" .......................................................................................................
Scheme for advanced athlete strength ........................................................
Exercise 1 - elbow hold ......................................................................................................................
Exercise 2 - elbow hold in prone position ...........................................................................................
Exercise 3 - raise your legs together ..................................................................................................
Exercise 4 - raise opened legs ...........................................................................................................
Exercise 5 - hip raise ..........................................................................................................................
Exercise 6 - square legs together .......................................................................................................
Exercise 7 - between arms passage ..................................................................................................
Exercise 8 - half square, both left and right ........................................................................................
Exercise 9 - opened legs square ........................................................................................................
Exercise 10 - passage from a stretched body at the back to a square with central support ............
Exercise 11 - maintain position ............................................................................................................
Exercise 12 - " shoulders forward " ...................................................................................................
Exercise 13 - thrusting your feet, reach the planche position ............................................................
Exercise 14 - maintain position ............................................................................................................
Exercise 15 - "bar closings" ................................................................................................................
Exercise 16 - lumbars on bench .........................................................................................................
Appendix 2 - Normal movement ranges of the joints ..............................
Appendix 3 - Anatomical tables ....................................................................
Flayed front .........................................................................................................................................
Flayed frontal muscles denomination ..................................................................................................
Flayed back .........................................................................................................................................
Flayed posterior muscles denomination ..............................................................................................
Frequently Asked Questions ........................................................................
Bibliography ......................................................................................................
Table of contents .......................................................................... 270 pages
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