How to Pole Dance Russian Split Progression Tutorial Muscle Animation
Posted by Paul Zaichik on
If there was an exercise that could improve most of your Pole Dance techniques at once, would you like to learn it?
If there was an easy and simple way to release the muscles in the back of your leg, would you add it to your routine?
Here you are then! Doing just this one exercise will improve most if not all of your Pole Dance skills.
... and practically every position where hamstrings are involved.
If there was an easy and simple way to release the muscles in the back of your leg, would you add it to your routine?
Here you are then! Doing just this one exercise will improve most if not all of your Pole Dance skills.
... and practically every position where hamstrings are involved.
This is a general Zaichik Stretching Technique that targets the hamstring muscles. You have to practice it after a warm up and for a few sets and reps.
The Hamstrings Muscles need to be flexible due to their importance for Pole Dancers. Having flexible hamstrings will improve your Pole Dance techniques.
The Hamstrings Muscles need to be flexible due to their importance for Pole Dancers. Having flexible hamstrings will improve your Pole Dance techniques.
Why are professional Pole Dancers so good? How can you be that good or better?
Were they born exceptionally talented? If you ask many pole dancers they'll answer "It's 99% hard work and only 1% talent".
But you are probably working hard already and not getting any better... Why!?
There's a saying "If you keep doing something wrong, no matter how many times you do it, you get good at exactly that, doing it wrong"... Which we dare say is exactly what YOU are doing.
So how can you improve your pole dance skills? What can YOU do to be the next Star? The answer is the Zaichik Stretching Technique (ZST), which will not only get you flexible, but strong so that you can hold any position that you wish and truly shine.
You see, Zaichik Stretching Techniques are different from all other stretching methods out there.
It's different because it is the only NATURAL way to stretch for your body. In ZST we focus on each muscle individually which translates into a PAIN FREE and enjoyable experience.
How many times has your progress been hindered simply because it hurt, or because you got injured and had to stop training?
Well, Zaichik Stretching Technique is designed to be pain free, because it avoids the stretch reflex which in turn prevents putting unnecessary strain on your muscles preventing injuries, allowing you to progress towards your goals FAST, SAFE and EASY!
So how can you improve your pole dance skills? What can YOU do to be the next Star? The answer is the Zaichik Stretching Technique (ZST), which will not only get you flexible, but strong so that you can hold any position that you wish and truly shine.
You see, Zaichik Stretching Techniques are different from all other stretching methods out there.
It's different because it is the only NATURAL way to stretch for your body. In ZST we focus on each muscle individually which translates into a PAIN FREE and enjoyable experience.
How many times has your progress been hindered simply because it hurt, or because you got injured and had to stop training?
Well, Zaichik Stretching Technique is designed to be pain free, because it avoids the stretch reflex which in turn prevents putting unnecessary strain on your muscles preventing injuries, allowing you to progress towards your goals FAST, SAFE and EASY!
If you are a Pole Dancer, you’ll agree to this honest truth.
Most flexible pole dancers have a huge advantage over their competition. This advantage is multiplied even more when the pole dancers have the strength to use their flexibility. – our techniques train both. (Flexibility and strength to utilize it.)
Think about star pole dancers and you will be hard pressed to find one who has not mastered their flexibility to the fullest.
I was tired of seeing people stretch day after day with no results in sight. Especially because I knew how critical flexibility is to each one of them.
Easyflexibility started when I, (Paul Zaichik ) a professional kinesiologist, developed ZST’s or Zaichik Stretching Techniques. Using these techniques, I was able to get people more flexible than with any other method.
An average range of stretch per workout with standard stretches was 30 degrees (of straddle) 90 -120. With ZST’s the flexibility would go from 90 to 150 degrees. That is 60 degrees or double, what any other method was able to deliver. (Yoga, Pilates, barre, etc)
Sorry about getting technical with the numbers, but it’s important to quantitatively understand the significance of the method.
I later added various other techniques to make the results last. This means you see improvement every time you
train. And the improvement sticks with you from one training session to next.
train. And the improvement sticks with you from one training session to next.
Thousands of people all around the world from amateur to top level professionals have used this method to take their strength and flexibility to new heights.
The great news is that you don’t have to go anywhere, you can train with EasyFlexibility programs from the comforts of your own home!
In the past students who wished to practice EasyFlexibility had to travel to a Certified Instructor.
While that has worked for many, it’s easier for you to simply tune into one of our programs and receive all the training right there in the comforts of your home.
And here is the best part:
And here is the best part:
The cost of the online on demand video training programs is 1/3 of the price of a personal one-on-one single one time class with an instructor.
You get to keep the training videos in your personal online library which you'll have access to indefinitely. No need to go to an instructor.
No need to wait for a DVD to arrive.
No need to download and then get disappointed when your computer crashes and you no longer have access to your programs.
Once you purchase a program from us you will get access to this program instantly so that you can start training right away and you'll be able to access your programs from any device of your choice.
You get to keep the training videos in your personal online library which you'll have access to indefinitely. No need to go to an instructor.
No need to wait for a DVD to arrive.
No need to download and then get disappointed when your computer crashes and you no longer have access to your programs.
Once you purchase a program from us you will get access to this program instantly so that you can start training right away and you'll be able to access your programs from any device of your choice.
But that’s not all, once you get any of our programs you will then be able to join the EasyFlexibility Customers Only Support Group on FB where you will have a chance to ask any and all questions and share your training progress with over 2,500 EasyFlexibility practitioners!
And if you thought that was it, we’ve got one more incredible tool to keep you motivated to keep going until you reach your goals. I’m talking about our Stretch180app where you can load your flexibility pictures and see instantly the degree of your flexibility and how fast you will reach your goals. That’s right, the app calculates your progress and gives you a date when you will reach your goals.
This is a lifechanging opportunity to improve your flexibility by leaps and bounds.
You would not want to dismiss this opportunity and beat yourself up later on when you still can’t get flexible using the same old stretches months and months later, while others training with our programs will continue improving their flexibility fast.
If only you knew how many emails and messages I get from people who say they wish they would have discovered these programs earlier.
Some of those people saw Easyflexibility ads, heard their friends mention it, and yet were hesitant to try. That’s understandable, because there are many stretching programs out there.
Our difference is that we don’t copy what everyone else does. Our methodology is different, our techniques are different. Everything we do has been tested and retested.
Most of our programs have been re-written and re-recorded several times. We do this because once we find an even faster way, we bring it to our students.
Here is what you’ll get if you decide to join the ranks of the world’s elite flexible people and make the right decision to start the EasyFlexibility Online On Demand Video Training Programs.
You will learn:
- Zaichik Stretching Technique for each muscle used in the focus skill of each program. (Frequently just one muscle can hold back the mastery of the whole skill)
- Supporting exercises such as:
- Reciprocal Inhibition Techniques develop strength and release tight muscles with absolutely no resistance to stretching (There is a neural mechanism that completely shuts down the muscle and makes as easy to stretch as a warm elastic band)
- Extended Length Conditioning Technique, to develop deep strength in the muscle, so that stretched muscles are free to move and are protected from injury. (A stretch muscle must be protected by strength not to be strained.)
- Short Length Conditioning Techniques, to use the flexibility of the leg and core just as effortless as the arms. (These specialized exercises are so targeted that they speed up skill development by 8-12X)
- Specialized warm up exercise that help prepare the muscles to quickly master a skill. (this warm up is also great to get the maximum performance out of each set)
So you have 2 options:
1. Keep Training The Same way you have been training. This is fine if you have mastered the flexibility and the skills at the level you want them. (Although it’s difficult to believe that you would be reading this message
still if your skills were already top notch)
still if your skills were already top notch)
2. Take one or more online on demand courses and see what it does for you.
If you choose the second option, it will soon be YOU effortlessly doing perfect Pole Dance techniques as astounded onlookers applaud your grace, beauty and technique!
And if you’re still skeptical just take a look at the testimonials from people who just like you didn’t think that getting flexible was possible, especially with a method that was PAIN FREE, FAST, SAFE and EASY.
Goodbye, Painful Stretches
Hello! EASY, FAST and SAFE flexibility!
Hello! EASY, FAST and SAFE flexibility!
Online On-Demand Video Training Programs for ALL ages!
Instant Access, so that you can start training right away!It's easy to get started.
- Select a Program based on your goal.
- Login to your online Library.
- Join customer's only private support group.
- Start training.
- Keep track of your progress with Stretch 180 App!
- No contracts or hidden fees, you pay one time and the programs are yours to keep forever in your online library!
- Our programs are for ALL ages, ALL fitness levels and fitness backgrounds!*
- No need to have any previous experience with stretching!
- Easy to follow step by step instructions!
Do you dream of being super flexible and strong and dancing effortlessly ANYTIME that you wish?
Do you wish that being flexible would be EASY, PAIN FREE and FAST?
Do you want to keep the flexibility that you’ve gained for years to come?
If the answer to all of these questions is a big fat YES!, then you’ve come to the RIGHT place.
If the answer to all of these questions is a big fat YES!, then you’ve come to the RIGHT place.
At EasyFlexibility we offer just that, EASY, FAST, PAIN FREE and SAFE flexibility with a proven method that is guaranteed to get you flexible!
We can even predict the date that you will achieve your goal! Interested? Then keep reading…
Why are we so confident? Because THOUSANDS of people worldwide are getting flexible every day using our method! Achieving their lifelong dream of being able to do Splits, Perfect Developpes, Penche's, back bends, you name it!
Why are we so confident? Because THOUSANDS of people worldwide are getting flexible every day using our method! Achieving their lifelong dream of being able to do Splits, Perfect Developpes, Penche's, back bends, you name it!
Zaichik Stretching Method is a proven and tested method!
Zaichik Stretching Method is a proven and tested method that took Paul Zaichik, the founder of EasyFlexibility, 30 years of rigorous testing, experimentation, and deep knowledge of the human body to perfect.
30 years of knowledge compressed into concise, easy to follow training routines which will take 30 – 40 minutes of your time, 2 – 3 times a week to get the results you’re dreaming about!
Zaichik Stretching Method is designed for ALL people of ALL AGES and FITNESS BACKGROUNDS!
This method is not reserved for some elite and fit people who have been working out their whole lives and now are easily getting their splits.
This method is designed for ALL people, of ALL fitness backgrounds, of ALL ages!
Even if you have never worked out a day in your life you will be able to follow our programs and GET RESULTS!
But don't take our word for it, take a look what EasyFlexibility practitioners are saying:
This method is designed for ALL people, of ALL fitness backgrounds, of ALL ages!
Even if you have never worked out a day in your life you will be able to follow our programs and GET RESULTS!
But don't take our word for it, take a look what EasyFlexibility practitioners are saying:
GOODBYE PAINFUL STRETCHES.
HELLO! EASY, FAST AND SAFE FLEXIBILITY!
HELLO! EASY, FAST AND SAFE FLEXIBILITY!
These are not just empty words. Our method is very unique!
It truly is EASY, just ask thousands of satisfied EasyFlexibility practitioners who are already sitting in splits, doing back bends, various Yoga poses, etc, etc., etc.
It truly is EASY, just ask thousands of satisfied EasyFlexibility practitioners who are already sitting in splits, doing back bends, various Yoga poses, etc, etc., etc.
Zaichik Stretching method is FAST!
Some people get flexible within days!
Some see dramatic results after trying the method only one time!
For others it takes just a few weeks!
Some see dramatic results after trying the method only one time!
For others it takes just a few weeks!
Zaichik Stretching Method is SAFE!
Zaichik Stretching Method has been created by a World Renowned Strength & Flexibility Expert Paul Zaichik with over 30 years experience in the field.
The Zaichik Stretching Method is designed to work with your body, getting you flexible naturally which prevents unnecessary strain on your muscles.
The Zaichik Stretching Method is designed to work with your body, getting you flexible naturally which prevents unnecessary strain on your muscles.
And most importantly, our method is PAIN FREE!
It's easy to get started.
- Select a Program based on your goal.
- Login to your online Library.
- Join customer's only private support group.
- Start training.
- Keep track of your progress with Stretch 180 App!
- No contracts or hidden fees, you pay one time and the programs are yours to keep forever in your online library!
- Our programs are for ALL ages, ALL fitness levels and fitness backgrounds!*
- No need to have any previous experience with stretching!
- Easy to follow step by step instructions!
*Before starting any fitness program be sure to check with your doctor to rule out any underlying issues that may prevent you from exercising, stretching and general fitness.
With the Zaichik Stretching Method you can now get flexible FAST, SAFE, EASY and PAIN FREE!
Zaichik Stretching Method is different from anything you've ever tried before:
It is designed to Isolate muscle actions one by one, to ensure they are doing their job.
This means that every single stretch is scientifically designed to target one muscle at a time, translating into a very safe and nourishing experience for your body.
This means that every single stretch is scientifically designed to target one muscle at a time, translating into a very safe and nourishing experience for your body.
Zaichik Stretching Technique takes care of the muscles that are tighter first.
Tight muscles translate into easy injuries.
Traditional stretching methods focus on all muscle stretches at the same time.
Zaichik Stretching Technique (ZST) allows you to focus on muscles that are the underlying cause of slow progress and potential injury.
Releasing tight muscles first allows for a much more enjoyable stretching session, leaving you feeling renewed, relaxed and refreshed and yet invigorated to tackle any task of the day.
Traditional stretching methods focus on all muscle stretches at the same time.
Zaichik Stretching Technique (ZST) allows you to focus on muscles that are the underlying cause of slow progress and potential injury.
Releasing tight muscles first allows for a much more enjoyable stretching session, leaving you feeling renewed, relaxed and refreshed and yet invigorated to tackle any task of the day.
Zaichik Stretching Method allows easier focus since you are working on one specific area at a time.
Instead of doing the same stretches over and over again with ZST method you will be able to strategically focus on a specific area of your body.
This allows muscle memory to kick in and help you achieve steady results.
This allows muscle memory to kick in and help you achieve steady results.
You can do it all on your own!
No pushing or bouncing is necessary, not even a partner.
No pushing or bouncing is necessary, not even a partner.
This is freedom at it's finest, no longer will you need a partner or anything but your own body and the floor to get flexible fast.
This means that you can do these very enjoyable stretches at the time that works for you.
No need to go anywhere or spend tons of money on one-on-one stretching sessions that don't work.
With ZST you acquire much more than freedom, you acquire the KEY to success!
This means that you can do these very enjoyable stretches at the time that works for you.
No need to go anywhere or spend tons of money on one-on-one stretching sessions that don't work.
With ZST you acquire much more than freedom, you acquire the KEY to success!
Zaichik Stretching Method is PAIN FREE!
Remember that phrase "No Pain - No Gain?"
Well, it doesn't apply to our method.
Each stretch is designed to be Pain-FREE.
Thereby eliminating discomfort to allow you to continue training to achieve faster results.
Each stretch is designed to be Pain-FREE.
Thereby eliminating discomfort to allow you to continue training to achieve faster results.
Zaichik Stretching Method is the only stretching method that is NATURAL for YOUR BODY!
Totally safe, since it was designed according to what is natural for your body.
Paul Zaichik, a World Renowned Fitness & Flexibility expert has spent many decades perfecting the Zaichik Stretching Techniques.
Having tested this method on himself, his family and thousands of people around the world the conclusion was evident.
Everyone achieved results without injuries!
This is possible due to the succession of each element forming the ZST.
Each technique responding to the natural movement of the body, transforming it from within.
Paul Zaichik, a World Renowned Fitness & Flexibility expert has spent many decades perfecting the Zaichik Stretching Techniques.
Having tested this method on himself, his family and thousands of people around the world the conclusion was evident.
Everyone achieved results without injuries!
This is possible due to the succession of each element forming the ZST.
Each technique responding to the natural movement of the body, transforming it from within.
Gains are permanent and steady.
Unlike other stretching techniques ZST is designed to give you results that last.
No longer will you need to start over every time you stretch.
Utilizing muscle memory, your body will start from where it left off the last time you stretched, working in unison with your mind and your desire to progress further.
The endless struggle of mind vs matter will come to an end where your body will be in tune with your mind allowing for fast flexibility gains steadily helping you to attain your goals.
No longer will you need to start over every time you stretch.
Utilizing muscle memory, your body will start from where it left off the last time you stretched, working in unison with your mind and your desire to progress further.
The endless struggle of mind vs matter will come to an end where your body will be in tune with your mind allowing for fast flexibility gains steadily helping you to attain your goals.
Zaichik Stretching Method combines Strength & Flexibility into One workout session!
It is very enjoyable to do, and feels more like a workout.
If you're worried that you will not have enough time to squeeze in a full body workout, you will.
With ZST method you're getting much more than just a stretching routine.
You are also getting a strength training workout.
Strengthening and stretching your muscles in one session is a win-win for your body, keeping it a lean, mean, strength and flexibility performing machine.
Each ZST session will have you walk away refreshed, relaxed and yet invigorated ready for the most rigorous activity of the day.
If you're worried that you will not have enough time to squeeze in a full body workout, you will.
With ZST method you're getting much more than just a stretching routine.
You are also getting a strength training workout.
Strengthening and stretching your muscles in one session is a win-win for your body, keeping it a lean, mean, strength and flexibility performing machine.
Each ZST session will have you walk away refreshed, relaxed and yet invigorated ready for the most rigorous activity of the day.
With ZST results are visible right away since the stretch reflex is avoided!
This only means one thing: You'll get to show off your flexibility in no time!
After experiencing the Zaichik Stretching Techniques:
"Watch out for my superhuman flexibility" will become your mantra.
After experiencing the Zaichik Stretching Techniques:
"Watch out for my superhuman flexibility" will become your mantra.
Ready to get started?
Thousands of people worldwide have achieved the same results you're dreaming about and you can too!
Thousands of people worldwide have achieved the same results you're dreaming about and you can too!
Got my flexibility back after many years!
I have been a professional dancer for over 10 years this DVD is now part of my training regimen I had an average turnout, but with use of this program, I have seen amazing results. My body is in correct alignment and my knees are not stressed out, because my turnout is coming from the hip. Thank you Easy Flexibility, it feels great to do a Grand Plie !! Mary Ellen Valenti
We have hundreds of stretching programs that target various flexibility goals, which you can narrow down based on your goal by taking our goalz quiz.
If part of your flexibility journey is to be able to do perfect splits anytime you want to, here are 9 different Splits programs to choose from based on your current level of flexibility.
If part of your flexibility journey is to be able to do perfect splits anytime you want to, here are 9 different Splits programs to choose from based on your current level of flexibility.
NOW PICK YOUR PROGRAM BELOW AND MAKE YOUR DREAM A REALITY!
P.S. Remember how we said we can estimate your splits date? Well we really can with the use of our Stretch180 app which will not only approximate your splits date, but will help you to keep your flexibility progress and keep getting you motivated so that you can finally reach your goals! This app will also help you find out your current angle of flexibility. For more info on our app click here.
And if you're interested in more than just splits check out our other programs for all your flexibility needs:
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