MC - Exercises Table

ShortTableofMuscleControlExercises
JuanAntonioMartnezRojas
ShorttableofMCexercises2
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MCofthemusclesofthehead
Bodypart
Head
Exercisename
MCmasseter
Description
Tighten the jaws, pressing one against theotherverycarefully andwithoutforcing. Raiseslowlyyoureye brows as far as you can. Tightenthelips,press ing one against the other. Press the tongue against theroof of the mouth muscle against the other trying to put togetherboth. Adopt a face expres sion like a big smile without opening the mouth.
Picture
Head
MCoculi
Head
MCoris
Head
MCtongue
Head
MCzygomaticus
MCofthemusclesoftheneck
Bodypart
Neck
Exercisename
DMCsterno
Description
Try to turn the head from one side to the other contracting the neckmuscles.
Picture
Neck
MChyoid1
Open your mouth and tense your jaws (without closing them). Imagine that your are trying to masticate a pieceofsolidrubberor somethingsimilar. Keepthemouthclosed andconcentrateinthe hyoid and masseter muscles. Tense them atthesametime.
Neck
MChyoid2
Neck
MCscalene
If you bend your neck laterallytryingtotouch theshoulderscontract ing the muscles, you can feel the scalenes. However,ifyoutiltyou head forward and backwards, you would tense more intensely thespleniusandlevat or.
Bodypart
Neck
Exercisename
MCscaleneISR
Description
Try to move the neck leaning it forward and backwards resistingall thetimewiththehands interlaced behind the head. Apply the ten sion very slowly. Changethepositionof the hands, resisting now the same motion with the hands press ing against the fore head.
Picture
Bodypart
Neck
Exercisename
MCsterno
Description
Turnyourheadtoone side.Youshouldfeela slight tension in the sternocleidomastoid of the part of the neck which is turned to the side. Concentrate in this tension and try to intensifyitbymeansof mentalcontraction. Resisttheheadinthis position with the op posite hand, as if you want to turn the head totheside.
Picture
Neck
MCsternoISR
MCofthemusclesoftheback
Bodypart
Back
Exercisename
DMCback1
Description
Raise your arms and with them straight, bend your back down wards tensing all musclesinthebackas farasyoureachaper pendicular angle with thelegs.Probably you will tend to contract your abdominal muscles also, this will put additional resist ance to the motion in first stages, but you musttrytoreducethis antagonistic contrac tion progressively. In haleinthetopposition and exhale while you arebending. Adopt the same initial position than in exer cise DMCback1, but now bend backwards very slowly and care fully.Tenseallmuscles in your back all the way. Inthesameinitialposi tion as DMCback1 andDMCback2,bend the spine laterally to one side alternating both.Inhaleintopposi tion and exhale in the lowest one. Tense all musclesinyourback.
Picture
Back
DMCback2
Back
DMCback3
Bodypart
Back
Exercisename
DMCbackISR scapula
Description
Adopt the position of MCscapulaISR2. Whilekeepingtheout ward pull, bend very slowlythebacktoone side laterally. The shoulders must be in line with the hips. In haleinthetopposition and exhale slowly (every time with the nose) while your are bending the back. Bend to the opposite side Raiseyourarmsat90 with respect the body (crucifix position) and bendtheforearmswith hands pointing to the sky.Theforearmsform an angle of 90 with the upper arms that areinahorizontalposi tion. Tense your muscles and press in wards as far as you touchyourforearmsin front of your chest maintainingtheangles.
Picture
Back
DMClats
Bodypart
Back
Exercisename
DMCpullup
Description
Rest the stick firmly grasped with hands at shoulder width. Raise slowly the stick in line withyourshouldersas far as your arms are perfectly straight. Try to contract all your back muscles for the raising. Don't concen trateinhardeningyour arms(acommontend ency), direct all your energies to the back muscles. Inhalein this partoftheexercise.Do thesameforthedown wards motion, exhal ing.
Picture
Bodypart
Back
Exercisename
DMCrowing
Description
Grasp firmly the stick withbotharmsinfront ofyourchestorabdo men at shoulders length. Bring the stick towards your chest as far as you can touch thepectorals,contract ing powerfully all your back in motion. Inhale in this part. Go to the initialpositionwhileex haling. Adopt the position of MCscapulaISR2, but in this case you must pushinwardswithboth hands.
Picture
Back
MCbackISR
Back
MClats
The pure control comeswhenyoudon't needtomovethearms from its original posi tioninordertocontract the latissimus dorsi muscles.
Bodypart
Back
Exercisename
Description
Picture
MCscapulaabduction Bring your shoulders slightly backwards as far as you can note with your fingers (at firstperformances)that thereisaholebetween yourscapulaeandyour back.
Back
MCscapulaDSR
Thisexerciseisacom bination of MCscap ulaISR1 and MC scapulaISR2 in a DSR fashion. Grasp your hands firmly be hind your head and raisethearmstowards sky in a straight line with the back, pulling outwards all the way. Withoutdecreasingthe outward tension, lower yourarmstotheinitial position. Inhale while you are raising your armsandexhaleinthe downwardsmovement. The pace of exercise mustbeguidedbythe breathing.
Bodypart
Back
Exercisename
Description
Picture
MCscapulaexpansion Placebothhandsfirmly resting over the hips, you can help yourself atfirststagespressing steadilybothhands(or oneattimeifyouwant isolate only one side) against the hip bones. Now concentrate all yourattentionoverthe extreme points of the scapulae and expand them.
Bodypart
Back
Exercisename
MCscapulaISR1
Description
Elevate your arms stretched vertically or slightly bended in line with your back. Try to keep your back in a naturalstraightandre laxed position. Inter lacesurelyyourhands inthetoppositionand pull with them out wardsslowly.
Picture
Bodypart
Back
Exercisename
MCscapulaISR2
Description
This exercise is very similar to MCscapula ISR1, but the arms are bended and the hands interlaced be hindthehead.
Picture
Back
MCscapulaISR3
Grasp your hands be hind the lower back and pull strongly out wards.
Back
MCspinae
Put your fingers over thesemuscleswiththe back straight but re laxedandbendslightly forwardandbackwards untilyoucanfeelalittle contraction. Try to in tensify the tension by concentration.
Bodypart
Back
Exercisename
MCspinaeISR
Description
Placeyourhandpalms pressing against your glutealsandbendyour back backwards very carefully keeping the tension generated by the palms. Now change the position of the palms and place them pressing against the thighs. Bend your back forward very slowlykeepingtheten sionasfarastheback forms a perpendicular angle with the straight legs. A very careful inspec tionoftheeffectofthe forwardbackwards angleofbendingofthe lowerbackonthelevel and transference of contraction over the erector spinae can be helpful. Implies theisolationof eachside.Thisiseasy once mastered the maincontrolbyturning veryslightlythebackto thedesiredside.
Picture
Back
MCspinaeLAMC
Back
MCspinaeTAMC
Bodypart
Back
Exercisename
MCtrapezius
Description
Relax all muscles in the back. Try to move (withouttheactualmo tion) very slowly the shoulders forward, but not upwards. Maintain the shoulder length and the back very slightlybentforward.In mostcasesthepector alsareslightlycontrac tedtoaidthecontrolof thetrapeziusinthispo sition. Raise your arms straight in line with your shoulders (90 withthebodyline)and shiftthemslightlyback wards.
Picture
Back
MCtrapeziuscrucifix
Bodypart
Back
Exercisename
MCtrapeziusLAMC
Description
You should be able to feel three contracting zonesinthetrapezius, lower, middle and up per. In the lower part you can observe a transference of con tractionfromtheerect or spinae to the trapezius. Try to con centrate the tension in the separation of both muscles.Inthemiddle partyoucandifferenti ate the tension of the trapezius because it does not tend to ex pand the shoulder blades. The upper zoneismosteasilydis tinguishable, but its isolation produces in general a tendency to contract powerfully the pectorals. The upper pectoral layer should be felt and relaxed if possible. Raise your shoulders and try to press both sides one against the other and against the backoftheneck.
Picture
Back
MCtrapezius shrugging
Bodypart
Back
Exercisename
MCtrapeziusTAMC
Description
The isolation of one sideofthetrapeziusis relatively easy, once masteredthecomplete control(insomecases it is easier to try the onesidedcontrolfirst). Try to combine LAMC and TAMC controls generatingawaveten sion feeling over the muscle. For this, relax when you inhale and contract the desired part while you are ex haling.
Picture
MCofthemusclesoftheshoulder
Bodypart
Shoulder
Exercisename
DMCshoulder1
Description
Fixanisolatedcontrac tionofthedeltoidsand move your shoulders very slowly in circles, forward, upwards, backwards and down wards. Regulate the motion with your breaths. Inhale in the first part of the move ment and exhale for thenextthreeparts. Raiseyourarmsslowly from bottom position asfarasyoureachthe crucifixpositionholding the deltoid isolation throughout the motion. Loweryourarmsinthe same form. Inhale while you are raising your arms and exhale while youarelowering them.
Picture
Shoulder
DMCshoulder2
Bodypart
Shoulder
Exercisename
DMCshoulder3
Description
Do the same than in DMCshoulder1, but now contract power fully the deltoids, trapezius and arm muscles.Thisexercise increases the lifting powerremarkably. Ad just your tension very carefully, don't strain yourself.
Picture
Shoulder
MCdeltoid1
Put your arms straight at each side of your body with the palms touching slightly your hips.Infirststagesyou can help the contrac tionpressingthepalms against the hips, but you should try to gen erate the tension by means of will power only. You will observe thatthetricepsandthe pectorals are involved tosomeextent. Verysimilartothepre cedentexercise,butin this caseyou must el evate your palms as far as the level of the floating ribs. Don't presswithhandsinthis case.
Shoulder
MCdeltoid2
Bodypart
Shoulder
Exercisename
MCdeltoid3
Description
Adopt the same posi tion of MCdeltoid2, butnowturnyourarms backwards with your elbowspointingbackat 90 with respect your body line. Try to con tract mentally your deltoids.
Picture
Shoulder
MCdeltoid4
Adopt a crucifix posi tion with arms stretchedat90.Con centrate on your shoulders instead on your trapezius (this is thedifficultpoint). Adopt the position of MCdeltoid3 and per formthecontractionof thedeltoidveryslowly, feeling each portion of the muscle. If your bodyfatlevelsallowit, you can see a very nice tension transfer ence from the lower sections of the shoulder to the upper ones.
Shoulder
MCdeltoidAMC
Bodypart
Shoulder
Exercisename
MCshoulderDSR1
Description
Grasp yourelbowwith theoppositehandand try to push it back wards while you resist with the hand force. You can do this exer cise along the com plete range of motion of the shoulder. Do it slowlyorkeeptheten sion in several places for 5 breathings. Con centrateonthetension feeling. Try to shrug one shoulder with the arm straightwhileyouresist themovementwiththe oppositehand.
Picture
Shoulder
MCshoulderDSR2
Shoulder
MCshoulderDSR3
Keepone arm straight in his bottom position and try toelevate itin frontofyouasfarasit pointstotheroof.Res ist the motion withthe oppositehandpressing over the front of the resisted wrist with the fistfirmlyclenched.
Bodypart
Shoulder
Exercisename
MCshoulderDSR4
Description
Bendonearmwiththe forearm touching the biceps and the elbow pointing to the floor. Put the open palm fa cingtotheroofandthe fingers pointing to the shoulder. Now press downwards firmly with the opposite palm and trytoraisethebended arm as far as it is al moststraight. Wecantry tocontract themvaryingtheangle ofthearmsintheMC deltoid4 and applying AMCwithfinetuningof the tension from the lower part of the back of the shoulder to the higher without moving theshoulderblades.
Picture
Shoulder
MCteres
MCofthemusclesofthethorax
Bodypart
Thorax
Exercisename
MCintercostal
Description
Put one hand resting, without any pressure, on head with arm semiflexed and the el bow pointing in front. Now tilt slightly to the same side than the flexed arm and turn your torso to the op posite side slowly as far as you feel the maximal contraction andaclearseparation ofthemuscles.Some timesaslightraisingof the corresponding hip can help the contrac tion. Isolationofinternaland externalintercostals. Adopt the same posi tion than in MCinter costalISR, but in this casedon'tfixtheposi tion,butresistwiththe hands all the motion. Don't tilt your body very much. A little angle is enough (< 30). Placeyourhandsrest ing over the hips and bend sideways press ingwiththehands.
Picture
Thorax Thorax
MCintercostalAMC MCintercostalDSR
Thorax
MCintercostalISR
Bodypart
Thorax
Exercisename
MCpectoral
Description
Stand erect with the back slightly rounded forwardandkeepyour armsstretchedtoboth sidesinacrucifixposi tion with palms facing forward. Now try to contract the pectorals without moving the arms. Assumethepositionof MCpectoralISR3and raise your arms over headwhileyou inhale, keeping the inwards tensionalltime.Lower your arms from top to bottom position while you are exhaling with thesametension. Assumethepositionof MCpectoralISR4and raise your arms over headwhileyou inhale, keeping the outwards tensionalltime.Lower your arms from top to bottom position while you are exhaling with thesametension.
Picture
Thorax
MCpectoralDSR1
Thorax
MCpectoralDSR2
Bodypart
Thorax
Exercisename
MCpectoralISR1
Description
Grasp your hands in frontofyourchestwith armssemiflexed.Press inwards powerfully (withoutstrain).
Picture
Thorax
MCpectoralISR2
Grasp your hands in frontofyourchestwith arms semiflexed. Pull outwards powerfully (withoutstrain).
Thorax
MCpectoralISR3
Grasp your hands in front of your abdomen with arms semiflexed. Press inwards power fully(withoutstrain).
Thorax
MCpectoralISR4
Grasp your hands in front of your abdomen with arms semiflexed. Pull outwards power fully(withoutstrain).
Bodypart
Thorax
Exercisename
MCpectoralISR5
Description
Stretch your arms to bothsidesofthebody and try to touch both handswhileyou press firmlythearmsagainst thepectorals.Youmay need to bend your shoulders forward as far as you can. Con tractthewholepector als.
Picture
Thorax
MCpectoralstretch1 Interlace your hands behindthelowerback. Stretch your arms downwards and bring your shoulders back wardsasfarasasyou can. Contract the pec toralsinthisposition.
Thorax
MCpectoralstretch2 Stretch your arms backwards forming an angleofabout45with theverticalline.Tryto puttogetherbotharms. You should feel an in tensestretchingof the pectorals.
Bodypart
Thorax
Exercisename
MCserratus
Description
Adopt the position of MCserratusISR and trytoreduceprogress ivelythehandpressure on the back of the head. Concentrate in the upper ribcage in this position, feel the tensionandintensifyit.
Picture
Thorax
MCserratusDSR
Adopt the same posi tion than in MCser ratusISRandbendthe upperbackslightlyand very slowly forwards. Avoid any contraction oftheabdominals.You shouldfeelalightten sionbetweentheupper ribs.
Bodypart
Thorax
Exercisename
MCserratusISR
Description
Place your hands be hindyourheadwiththe neck erect or slightly bent backwards. Now press the head for wards resisting the movement and keep thepositionwiththeel bows pointing to the roof. Be very careful withtheamountoften sion that you put on the neck. In advanced stages, you should be able to contract the serratus muscles with a minimal amount of pressure over the head.
Picture
Bodypart
Thorax
Exercisename
Description
Picture
MVB(Maxick'svirtual This exerciseis based breathing) on the performance of an abdominal vacuum and virtual breathing. Although this exercise isverysafe(ifcarefully and properly used), if you feel some sign of discomfort,stopimme diately and consult your doctor. The de tailed description shouldbe: 1.Doaperfectabdom inal vacuum exhaling as much air as you comfortablycan. 2. Try to inhale while you are holding your breath in the vacuum position,i.e.,performa MC contraction of the musclesinvolvedinin halationwithoutair. 3.Relaxyourbreathing muscles (exhale withoutair). 4. Repeat the virtual breathings, steps (2) and (3), as much as you can without any discomfort or strain. You should be able to breathe normally after the performance, withoutanysignofsuf focation. 5. Relax and practice someSMCB.
MCofthemusclesoftheabdomen
Bodypart
Abdominals
Exercisename
MCabdominalAMC
Description
Performaperfectmen talcentralisolationwith breathingandtrytodo a simultaneous hori zontal isolation. Usu ally the most visible and easy to control section is the central one (the third from above, just over the navel). A ballistic per formance with SMCB couldbeeasieratfirst. When you are able to fixthecontrol,trytoin tensify it, visualize the isolated muscles in yourmindclearly(don't use the mirror at the beginning).
Picture
Abdominals
MCabdominalbreath Practice slow con 1 trolled breathing (SMCB). You should observethattheabdo mendepressesslightly with each exhalation. You must concentrate on this effect in order toincreasethedepres sion gradually without strainingthebreathsat all.
Bodypart
Abdominals
Exercisename
Description
Picture
MCabdominalbreath When you have 2 mastered the MCab dominalbreath1,tryto exertanexplosive(but careful and controlled) exhalation of the air through the nose. The very important point here is to be able to exhale the maximal amount of air of the lungsbydiaphragmatic meansonly. MCabdominalcentral Performanewvacuum and place your palms exactly as if you were going to press with them, but don't press thistime!Onlyfeelthe contactofthepalms.In Firstphase,eliminating handpressure. this very moment, ex ert a mental contrac tion on the rectus ab dominis, visualizing and feeling the same sensation you had whenyoupressedwith your hands over the legs. Do this contrac tion explosively, but with SMCB (slow breathing), without for Withbreathing. cingtheexhalation.
Abdominals
Bodypart
Abdominals
Exercisename
Description
Picture
MCabdominalcentral Place the palms of hand yourhands(sometimes it could be helpful to keep the fingers slightly open) over the upper section of your legs, or the lower part of your hips. You should experiment the best posture. Bend yourlowerbackalittle asfarasyounotethat theabdominalmuscles are perfectly relaxed. Don't bend too much, because the gravity wouldexertanegative effect on the internal organs, trying to drop themdownwards.Now, performacorrectvacu um and press firmly, but softly, with the palmsoveryourlegsor hips. If the abdominal muscles are relaxed you should observe a protruding of the cent ralrectusabdominis.
Bodypart
Abdominals
Exercisename
MCabdominal external1
Description
Standerect(don'tbend yourback,butkeepre laxed)andturnslightly your hips towards the side you can control. Youshouldfeelavery soft contraction of the lateral oblique. To in tensifythisactionraise alittlethecorrespond inghipandlowervery slightlythethoraxover the same side (but, don'tcontracttheinter costals). Contract both external obliques and intensify mentally the action of eachmuscle.
Picture
Abdominals
MCabdominal external2
Abdominals
MCabdominal horizontal
Relax completely and adoptthebestposture to perform a correct vacuum, but now, in stead of a vacuum, perform a very slowly (but firmly) contraction ofthewholeabdominal wall. Note how some parts contract before or, alternatively, more powerfullythanothers.
Bodypart
Abdominals
Exercisename
MCabdominalside
Description
Adopt the position most favourable to do alateralisolationofthe rectus abdominis, per form it correctly and then try to decrease very carefully, in little amounts,thepalmten sion. Concentrate in tensely in the contrac tion feeling of the muscles and replace the hand action by mental contraction as fasasyoucan. Adopt the same posi tion asMCabdominal centralhands, with both hands relaxed over the legs. Perform the vacuum (you can do it with breathing or not,butIfindbetterto do it with breathing) and press slowly with onlyonepalm,keeping theotherrelaxed.
Picture
Abdominals
MCabdominalside hand
Bodypart
Abdominals
Exercisename
Description
Picture
MCabdominaltendon Try to relax as far as youcantherectusab dominis during the va cuum performance. Concentrateonthe in nerlayerofbothsides ofyourabdominalcav ity and try to tense themupanddownbe ginning just under the ribs. Concentrate and visualize the triangular tension feeling you generate with the ab dominal tendons from yourinnerpelvistothe diaphragm.
Abdominals
MCpelvic
The most favourable position to practise at first these controls is seated with legs open and relaxed buttocks. Beginners could mix the contraction of the anal muscles with the produced by the front muscles of the pubis. Thiscanbeisolatedby means of AMC, ob servingtheeffectofin creasing tension on this area. If you pro gressively contract the anal muscles more powerfully, you should be able to feel some tension transference towardsthepubis.With somepracticeyoucan isolate both contrac tions.
Bodypart
Abdominals
Exercisename
MCvacuum
Description
Stand erect with body relaxed, especially the abdominal wall, the legs and the back. Concentrate in you breathing and in the action of the serratus, but don't force the in halation at all. Keep your legs comfortably straight, but relaxed. Inhalewiththeeffortof your serratus mainly, keepingthethorax ex panded forward, but don't raise your chest. Sometimes a very slight downward bend ing of the lower back andtheheadcanhelp to relax the abdominal muscles. When you feelthatyourlungsare filledwithoutanystrain, concentrate in your diaphragm and exhale the air from the lungs explosively,butwithout anyeffort,keepingthe thorax expanded by the action of the ser ratus. The external air pressure and the iner tia of the diaphragm motion must be enough to complete a perfectvacuum.
Picture
Bodypart
Abdominals
Exercisename
MCvacuumbreath
Description
Do a perfect vacuum and concentrate on howyourexhalationaf fects the performance of the exercise. Relax afewmomentsandre peat,butnowtrytoin haleagainkeepingthe diaphragminthatposi tion.Youcouldfinddif ficulttobreatheinthis position. The key to success is to breathe slowlyandwiththeac tion of the serratus only.
Picture
MCofthemusclesofthearm
Bodypart
Arm
Exercisename
MCbiceps1
Description
Bend your arm as far asyourforearmalmost touch your biceps and perform a slow and progressivecontraction justbelowthevibrating point of the muscle. Don't allow your musclescramp,itdoes not produce any addi tional benefit and can be dangerous. The bi ceps can be (and shouldbe)controlledin several joint angles in thisposition. Bendyourarmforming an angle of 90 between the forearm and the biceps. Con tract slowly and keep thetension.Thebiceps canbe(andshouldbe) controlled in several jointanglesinthisposi tion.
Picture
Arm
MCbiceps2
Bodypart
Arm
Exercisename
MCbiceps3
Description
Keep your arm almost straight, but do not force the stretch, be cause you would pro duce an instinctive powerful antagonistic contraction of triceps. Contract the biceps very slowly and try to keepthetension Bend your arm almost completely, but be carefulthatyourbiceps does not press your forearm,becausesuch pressure would pro duce some instinctive contraction of the bi ceps. Now, put your forearm in front of the corresponding shoulder pointing ver tically to the roof. The keyistoturnyourwrist outwardsasfarasyou can(withoutforcingit), sothatthepalmfaces tothefront,verysimil artoapullupisometric holdintheupperposi tion. This muscle contribute powerfullytotheelbow flexionwhenthebiceps isinamechanicaldis advantage, so that in order to control this muscle we should find apositioninwhichthe elbow is flexed while thebicepsisalmostre laxed.
Picture
Arm
MCbrachialis
Arm
MCbrachioradialis
Bodypart
Arm
Exercisename
MCfinger1
Description
Imagine that you have to squeeze a tennis ball.Adoptthisposition andcontractpowerfully your fingers, but withoutstrain. Stretch your fingers completely and con tracttheminthisposi tion. Keepyourarmstraight pointing to the floor. Now, rotate your wrist upwards as far as it forms an angle of 90 with respect to the forearm line and the floor. Your fingers should point to the front. Keep your fin gers comfortably closed,butrelaxed,do notforcethem.
Picture
Arm
MCfinger2
Arm
MCforearm
Bodypart
Arm
Exercisename
MCtriceps1
Description
Stand erect and bend your arm at chest height as if you were goingtodoapushup. The wrist must be straight and the palm facing down towards thefloorwhilethefore arm is also parallel to the floor. Now bring your elbow backwards as far as you can in this position. This and the 90 rotation of the wrist with respect to thebicepslinearethe keytosuppressthebi ceps contraction. You shouldfeelthetension mainlyinthelowerpart ofthetriceps,nearthe elbow, similar to the firstefforttodoapush up. Focusyourmindinthe back insertion point of the elbow. As you in crease the contraction effort very slowly, you should feel the begin ningofthetensionvery nearthe elbow.Try to raise this tension pro gressively along the central line. Adopt the position explained be fore(bendyourarmat 90 in line with the chest), but now try to rotate your wrist out wards as you comfort ablycan.
Picture
Arm
MCtriceps2
Bodypart
Arm
Exercisename
MCtriceps3
Description
Extend your arms to both sides at a 45 anglewithrespectyour bodylinefromthelegs andstretchthemasfar as your comfortably can, trying to put your forearms backwards withthewristspointing forward.
Picture
MCofthemusclesoftheleg
Bodypart
Legs
Exercisename
DMClegraise
Description
Simplyraiseonelegto the side as far asyou comfortably can con tractingalllegmuscles simultaneously without forcingthem.
Picture
Bodypart
Legs
Exercisename
DMCsquats
Description
Contract all your leg muscles during the squat movement, in spireduringtheraising phaseandexhaledur ingtheloweringphase. Perform the exercise as slowly as you can. Themusclecontraction must be fluid and not shaking, avoiding ant agonistic actions. You can tilt your body to eachsidetomakethe exerciseharder. Remember to contract thecalfmusclesduring both phases of the movement that should bedoneveryslowly.
Picture
Legs
DMCtoeraise
Bodypart
Legs
Exercisename
DMCwalking
Description
Walk in place raising your heels as far as you can and contract ingthelegsmuscles.
Picture
Legs
MCgastrocnemius
Put your feet firmly overthefloorandtryto raisethecalvesorcon tract them raising the toes.
Bodypart
Legs
Exercisename
MCgluteal
Description
Keepyourlegsstraight at shoulder width and open your feet out wards as far as they form an appreciable anglewith your line of sight. Now, trying to keepbothlegsstraight, bendyourbackslightly backwards.Theweight imbalanceproducedby thepositionoftheback should produce a re markablecontractionof thegluteus. Keep one leg com pletelystraightandthe other (the contracted one)slightlybended.In this position try to move the bended leg backwards but do not move it. Feel the con traction and try to in tensify it mentally. When you have de veloped the mind muscleconnection,the imaginarymovementis notnecessary.
Picture
Legs
MChamstring1
Bodypart
Legs
Exercisename
MChamstring2
Description
Stand erect and place yourhandsoverasolid wall or furniture in or der to keep balance. Bend one leg so that the lower leg forms a 90 anglewiththeup per leg. The other leg must be kept straight. In this position try to point your toes back wards as far as you reasonably can. You should notice a very powerful contraction in thebackoftheleg. Keepyourlegsstraight andopenthemtosides asfarasyourcomfort ablycan.Nowcontract powerfully your upper legmuscles. Stand erect with legs perfectly straight and feet pointing to the front. Now try to bend yourkneesbackwards, butwithoutvaryingthe position. Some people find easier to try to raise the kneecaps in thisposition.
Picture
Legs
MClegupper
Legs
MCquadriceps1
Legs
MCquadriceps2
This exercise is per formed exactly in the same form than MC quadriceps1, but this time you should point yourfeetoutwards.
Bodypart
Legs
Exercisename
MCquadriceps3
Description
Keep your legs straight, but advance one of them with its feet pointing to the front. Contract the quadriceps. You shouldobserveamore intense contraction in the upper part, near the hips. You can do this contraction even harderraisingthecon tractedlegtothefront forming a 90 angle withyourbody(parallel tothefloor)
Picture
Legs
MCtibilialis
Keepyourlegsstraight or forming a 90 and raiseyourfeetforward asfarasyoucan. Contract your toes downwards as far as youcanwithoutstrain. Raise your toes up wards as comfortably youcan.
Legs
MCtoe1
Legs
MCtoe2

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