doubt about stretching

B

balão

Guest
I have done the Basic Stretching Routine: 3 Sets of each stretch below
Behind The Cheeks to the Left: 30-seconds
Behind The Cheeks to the Center: 30-seconds
Behind The Cheeks to the Right: 30-seconds

Straight Down to the Left: 30-seconds
Straight Down to the Center: 30-seconds
Straight Down to the Right: 30-seconds
Straight Down Rotary Stretches: 25-Cranks

Straight Out to the Left: 30-seconds
Straight Out to the Center: 30-seconds
Straight Out to the Right: 30-seconds
Straight Out Rotary Stretches: 25-Cranks

Straight Up to the Left: 30-seconds
Straight Up to the Center: 30-seconds
Straight Up to the Right: 30-seconds
Straight Up Rotary Stretches: 25-Cranks
I would like to know in what order should I do the sets.
eg I do a snippet of each angle until completing one set
or should I do for example 3 sets 3 sets left to center to right and 3 sets after the 25 cranks have done my stretching routine so I wonder if I am correct
 
Good question! In all my time I never thought to go through it as you have said, but I think it will be a welcome change from the way it is written and it will no doubt benefit you to switch between the methods to not only maximize angles but also keep things fresh. I would say to go every other workout between the two methods. So it would look something like this:

Behind The Cheeks to the Left: 30-seconds
Straight Down to the Left: 30-seconds
Straight Out to the Left: 30-seconds
Straight Up to the Left: 30-seconds
25 Rotary Cranks

Behind The Cheeks to the Center: 30-seconds
Straight Down to the Center: 30-seconds
Straight Out to the Center: 30-seconds
Straight Up to the Center: 30-seconds
25 Rotary Cranks

Behind The Cheeks to the Right: 30-seconds
Straight Down to the Right: 30-seconds
Straight Out to the Right: 30-seconds
Straight Up to the Right: 30-seconds
25 Rotary Cranks

Repeat 3X
 
Basic Stretching: 3 Sets of each stretch below
Behind The Cheeks to the Left: 30-seconds
Behind The Cheeks to the Center: 30-seconds
Behind The Cheeks to the Right: 30-seconds

Straight Down to the Left: 30-seconds
Straight Down to the Center: 30-seconds
Straight Down to the Right: 30-seconds
Straight Down Rotary Stretches: 25-Cranks

Straight Out to the Left: 30-seconds
Straight Out to the Center: 30-seconds
Straight Out to the Right: 30-seconds
Straight Out Rotary Stretches: 25-Cranks

Straight Up to the Left: 30-seconds
Straight Up to the Center: 30-seconds
Straight Up to the Right: 30-seconds
Straight Up Rotary Stretches: 25-Cranks
30 seconds that would be left 30 and right 30 to the center 3 sets
each section which would give the whole workout 30x12 = 360 seconds or 90 seconds would be left to right 90 seconds and 90 seconds into the center which would 90x12 = 1080 seconds which would give the whole training
 
balão;590753 said:
Basic Stretching: 3 Sets of each stretch below
Behind The Cheeks to the Left: 30-seconds
Behind The Cheeks to the Center: 30-seconds
Behind The Cheeks to the Right: 30-seconds

Straight Down to the Left: 30-seconds
Straight Down to the Center: 30-seconds
Straight Down to the Right: 30-seconds
Straight Down Rotary Stretches: 25-Cranks

Straight Out to the Left: 30-seconds
Straight Out to the Center: 30-seconds
Straight Out to the Right: 30-seconds
Straight Out Rotary Stretches: 25-Cranks

Straight Up to the Left: 30-seconds
Straight Up to the Center: 30-seconds
Straight Up to the Right: 30-seconds
Straight Up Rotary Stretches: 25-Cranks
30 seconds that would be left 30 and right 30 to the center 3 sets
each section which would give the whole workout 30x12 = 360 seconds or 90 seconds would be left to right 90 seconds and 90 seconds into the center which would 90x12 = 1080 seconds which would give the whole training
Click to expand...

Not sure what you mean my friend?
 
dld sorry I speak with a translator because I am Brazilian and not speak English.
I'll try to explain I wonder if I have to do 30 seconds 3 times for each direction
eg: Behind cheeks left: 3 times 30 seconds
behind the cheeks to the center 3 times 30 seconds
behind the right cheeks 3 times below 30 seconds and thus all other angles.
or if it's once 30 seconds for each direction
 
doublelongdaddy;590831 said:
Not sure what you mean my friend?
Click to expand...

Think he was just calculating the routine time.

12 routines x 30sec each x 3 times a piece = 18minutes

Forgot the cranks though. So that makes the routine a little longer.

So 25 cranks x 3 angles = probably 2sec per crank, so around 2.5-3minutes.
 
now really understand and then 90 seconds for each separate direction of 30 to 30 seconds at a time really I'm sure I always did the routine
 
smerc;590964 said:
Think he was just calculating the routine time.

12 routines x 30sec each x 3 times a piece = 18minutes

Forgot the cranks though. So that makes the routine a little longer.

So 25 cranks x 3 angles = probably 2sec per crank, so around 2.5-3minutes.
Click to expand...

Got you.
 
I did this exercise for like 6 months straight. At first I thought I got gains but after measuring it was always the same. Has anyone else got this to work and how long did it take you?
 
mystory;591041 said:
I did this exercise for like 6 months straight. At first I thought I got gains but after measuring it was always the same. Has anyone else got this to work and how long did it take you?
Click to expand...

Some people do more than 1 set of the routines. How many are you doing and are they split throughout the day?
Are doing doing anything other than manuals?
Could be an issue w/ sets and/or intensity.
 
mystory;591041 said:
I did this exercise for like 6 months straight. At first I thought I got gains but after measuring it was always the same. Has anyone else got this to work and how long did it take you?
Click to expand...

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smerc;591375 said:
Some people do more than 1 set of the routines. How many are you doing and are they split throughout the day?
Are doing doing anything other than manuals?
Could be an issue w/ sets and/or intensity.
Click to expand...

I did it once a day in the shower, and I thought the intensity was good. I would be in the shower an extra 20 minutes. I lost interest after like 6 months and nothing changed. I always read about these same exercises but it seems every time I read about it no one ever provides results. That is why I am curious to see what type of results others have gotten and in what time frame. Honestly, I found a better method to get my gains but I am still open to seeing what results people are getting.
 
youknowme123321;591377 said:
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Click to expand...

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