دانلود کتاب Effective Martial Arts Training with No Equipment or Partner vol 2: Ageless Flexibility and Joint Mobility

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Disclaimer
Introduction
Warm-up
Joint rotations
Aerobic activity
Static stretching
Dynamic stretching
Duration of the stretch
Breath control
Synergy
Dynamic stretching
Forward Leg Swing
Sideways Leg Swing
Bent-over Torso Twist
Yin & Yang
Backward bend with the toe touch
Sideways bend
Tai chi waist turner
Beach ball
Buckets of sand
Towel
Hindu pushup stretch
Tablemaker
Kneeling back bend
Rowing
Dynamic split exercise
Guidelines for increasing flexibility
Perform early morning stretching
Daily routine
Static stretches
Neck extensor stretch
Neck extensor rotation stretch
Neck flexor stretch
Neck rotation stretch
Shoulder flexor stretch
Shoulder adductor, protractor, and elevator stretch
Shoulder adductor, elevator, and protractor stretch
One-arm shoulder flexor stretch
Shoulder adductor and extensor stretch
Wrist extensor stretch
Finger flexor stretch
Finger extensor stretch
Lower-trunk flexor stretch
Seated lower-trunk extensor stretch
Standing lower-trunk lateral flexor stretch
Standing lower-trunk flexor stretch
Seated hip external rotator and hip extensor stretch
Hip external rotator stretch
Recumbent hip external rotator and hip extensor stretch (crossed leg)
Hip external rotator and back extensor stretch
Hip extensor and back extensor stretch
Standing bent-knee hip adductor stretch
Seated hip adductor stretch
Standing knee flexor stretch
Seated knee flexor stretch
Raised-leg knee flexor stretch
Seated knee flexor and hip adductor stretch
One-leg kneeling knee extensor stretch
One-leg standing hip flexor and knee extensor stretch
Single plantar flexor stretch
Double plantar flexor stretch
Joint rotations for loosening and preparing of the joints
Wrist and elbow
Ankles
Knees
Hips
Neck
Shoulders