Shank contraction/relaxation method is strengthening shank and foot muscles, improving considerably their responsiveness, elasticity and power best basic training method: this is the very fundamental brick with which you will start to set up the Second kinetics of physical exercise in your body.
Any posture of Healing post and Combat post can by coordinated with Shank contraction and relaxation method to training.
Let's take an example: Healing post (same as Figure 3-21). Chest slightly withdrawn and hands expanding/embracing, hold your posture without moving. Now use your mind to control and order consciously muscles of front and back shank to contract just once and after relax, after resting, contract again once with power and relax again. You can after repeat alternate between contraction and relaxation.
Practically speaking, ordinary people can begin with 10-20 cycles and after need to rest because above this limit continuing training has no meaning anymore: muscles may not respond at all anymore.
It is only through persisting daily in post standing that you can gradually increase to 50-60 cycles. With stronger physical condition you can reach 100-200 cycles, 400-500 times and even 1000 cycle without feeling tired.
Let's go deeper in Shank contraction/relaxation method:
a) Single shank contraction and relaxation method Single shank contraction and relaxation method requests you to use your mind during post standing, i.e. use your cerebral functions to command one of your shanks to contract and relax. First let Left shank is resting, Right shank proceeds to 10-20 cycles of contraction/relaxation and after pause, proceed again to any series of 10-20 cycles. When you feel with Right shank muscles, this time with contract/relax with Left shank while Right shank is resting.
b) Both shanks contraction/relaxation method
Here both shanks should contract and relax at the same time, working shank muscles of both legs.
It may see it trivial but in some cases it requires you special attention.
When you start practice it you may rather put naturally your attention on Left shank and forget Right shank, then care more about Right shank and forget about Left one. In a word you may observe instead that shank muscles may not response to mental excitation as well as you might expect them.
After a period of regular training you will be able to order one side or both sides at will: it is a very positive sign of progress.
c) Alternate contraction/relaxation method
Alternate contraction/relaxation method brings you further in strengthening nerve signal function between Cerebral Cortex and shank's muscles, building up a better signal excitation process.
Example 1: Assume your post standing, first Right shank's muscles are contracting forcefully once, after relax, now it is Left shank's muscles which are contracting forcefully once. You can now alternate Right and Left shank.
Example 2: Assume your post standing, first Right shank's muscles are contracting forcefully once, after relax, but now Left shank's muscles which are contracting forcefully twice. After relaxation again Right shank contracts forcefully once and after Left shank is contracting twice again. Repeat to alternate Left/Right but with the same number of cycle for each side.
Through repetitive cycles of contraction, you train your brain to improve its control on shank muscles: fast switching, less errors, growing power of contraction, by alternating both sides you reach a higher freedom in the contracting process.
Below is represented the Table which can suggest you a progression in alternating contraction/relaxation on both sides.
Progression Table of Left/Right contraction (cycles)
d) Contraction/relaxation speed
Contraction/relaxation speed is the training which focuses on the duration contraction/relaxation during your exercise. Fast contraction/relaxation compared with Slow contraction/relaxation is comparatively easier to perform, then Permanent contraction is even more difficult, it requires a certain level of endurance. For a beginner it is very easy to feel stressed by this exercise, therefore this exercise is not suitable for seniors and patients. Fast contraction/relaxation method:
50-60 cycles/minute with shank resting muscles. Slow contraction and relaxation method:
20-30 cycles/minute with shank resting muscles. Permanence contraction and relaxation method:
3-6 cycles/minute with shank resting muscles, and then prolong gradually the "contraction" time (which is also reducing contraction frequency).
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