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Table Of Contents

Master Willem Jacob Bos
The Human Machine
Table 1
Building a solid foundation: a high performance heart
Cardiovascular training with an Heart rate Monitor
How the nervous system influences flexibility
Neuromuscular spindles
Golgi Tendon Organs
Elements of Neurophysiology
Extension reflex
Myotatic inverse reflex
Reciprocal Innervation
Factors that limit flexibility
Nervous regulation of muscular tension#
Strength and fiber elasticity
Strength and elasticity of connective tissue
Muscular hyperplasia
Flexibility specificity
The SAID principle
Principle of overextension
Table 3
Table 4
Side split test
The sagittal split
Articular mechanics of the scapulohumeral cinguli
Table 5
Table 6
Training: the importance of technique
Six fundamental elements
Warming up
Concentration and body awareness
Strength and flexibility training
Common errors that impede flexibility enhancement
The secret of super flexibility
Chronic inflexibility: what to do?
Stretching and injury prevention
Dynamic stretching
Static active stretching
Static active flexibility development
Static active stretching summary
The gymnasts’ secret
Preparatory dynamic strength exercises
Isometric PNF stretching
For side split
Deep Squat: The Secret of Side Split
Load Addition
Adductor flies
For sagittal splits
Isometric PNF: the technique
Isometric PNF for side split
First method
Second method
Isometric PNF for sagittal splits
Isometric sagittal lunge
Suspension splits
Isometric PNF stretching exercises
Chest closing/lower limbs (lumbar and femoral biceps)
Side split
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
PNF isometric stretching summary with stretching machine
Strength shoes
Calf flexibility development
Advice on strength shoes utilization
Maximum individual performance
And as final advice
The power of mind and emotions
Muscular training" Bioenergetics" and personality development
Beyond Physiology
To free the body ! to heal the spirit
Message for those who suffer from physical limitations
Scheme for beginner athletes
Exercise # ! elbow hold in prone position
Scheme for average athletic strength
Exercise & ! opened square
Exercise ' ! “shoulders forward”
Scheme for advanced athlete strength
Exercise $ ! raise your legs together
Exercise % ! raise opened legs
Exercise ' ! square legs together
Exercise ( ! between arms passage
Exercise ) ! half square* both left and right
Exercise + ! opened legs square
Exercise "" ! maintain position
Exercise "% ! maintain position
Exercise "& ! “bar closings”
Exercise "' ! lumbars on bench
A – Thorax front wall
B - Thorax back wall
C – Abdomen wall (Anterior view)
D – Thigh muscles (anterior view)
E – Thigh and groin muscles (posterior view)
F – Thigh muscles (anterior view)
I - Arm front muscles
L – Forearm back muscles
M – Forearm front muscles
The interview
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De Angelis, David - Power-Flex Stretching

De Angelis, David - Power-Flex Stretching

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Published by Alex Di Benedetto

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Published by: Alex Di Benedetto on Nov 04, 2011
Copyright:Attribution Non-commercial


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