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Let's go step by step why Zaichik Stretching (ZS for short from now on) is better for flexibility than other approaches, and you don't have to believe our words, we don't like putting people in a position where they have to trust blindly because we don't do that, we research, get what works, discard the rest, so we believe the best way is to give you the chance to try some exercises by yourself, then you will determine how well ZS works.
These are a few examples, what you see below the split pictures are some ZS positions we use to do dynamic exercises that target adductors muscles one by one. Understanding the mechanism just by reading is not enough, so we are presenting you with a few exercises for you to do.
Then step 3 becomes your new starting position, and you can cycle them again till you got as deep as you can for that set. You then rest or do a different exercise, and when you come back to this one you'll be able to go even deeper. Note: Highly Effective - Handle with Care. You don't want to do the splits in one session then be sore for a week (well maybe you want!) So go ahead, do a quick warm up and try it, or just keep reading for now to learn more about the method and other exercises to put a routine together.
Now try this other exercise and feel how it works! This is an exercise targeting the adductor magnus muscle, one of the muscles you need to work on to improve your splits (among other skills):
Same as before, step 3 becomes your new starting position! Keep repeating the sequence and get deeper and deeper without pain! It is ok to do from 5 to 10 repetitions, or just keep going for a few more if it simply feels great.
Feel free to do this cycle of two exercises after a quick warm up, do a few rounds, don’t do more than 5 reps per set to start, don’t rush, put your mind to it while you do it and watch how your body reacts, and most importantly, enjoy the results! Train safe and smart.
As you've seen we did not hold stretches for any amount of time. The method you are about to learn does not make you hold positions waiting for something magical to happen, you actually do something in order to get more flexible, not just wait for a miracle on a stretch that is straining you, putting you to sleep or injuring you or on the best of the cases not producing any effect.
This way of going deeper into a stretch using particular moves is called the Target and Leverage system, and this is actually the key difference with Zaichik Stretching and other methods, and this is mainly why it is so effective. It takes advantage of the fact that no single muscle performs one action, and it uses those actions one against the other in order to "create space" for the joint, thus automatically increasing range of motion.
The most effective way to combine the exercises is putting related ones together in a cycle. So first you will do a Adductor Brevis exercise, then an Adductor Magnus one, then an Adductor Gracilis and a Pectineus exercise, then you will start over. Every cycle you will feel that you go deeper and deeper on every position, so for this reason doing just one set of a few related exercises usually works better than just picking one exercise and repeating it by itself many times.
To go a bit deeper into ZS unique (and key) aspect without becoming very technical, the basic ZS modality implies that one move is the "helper", this is your Leverage, and the other move is your Target, the direction where you want to get deeper.
The helper or Leverage will move back and forth, the Target will always go deeper. This is something to keep in mind so the exercise is the most effective it can be. Always keep your target direction in mind, and move your leverage carefully without retrieving or loosing the range you gain with each repetition.
This is a ZS Stretch that will work primarily on Latissimus Dorsi and Pectoralis Major. Rarely anyone knows how to isolate these muscles properly. Look at the picture carefully and read the explanation below.
Benefits: Improves Cowface Pose, Headstand and Handstands, Downward Facing Dog, Wheels and Back bends and any posture where upper back, chest and shoulders must be flexible.
1- Start as deep as you can, armpit as close to the floor as it is comfortable for you.
2- Apply external rotation to your shoulder, using your head against your wrist to slightly push out.
3- As you return to the starting position drop your arm pit into the floor.
And then step 3 becomes your new starting position! Keep going with the exercise to go deeper and deeper into the stretch.
In this case your Target action is dropping your armpit into the floor, that is, increasing shoulder flexion, which will go deeper and deeper with every repetition. On the other hand, your Leverage or "helper" move is moving your arm laterally outwards, applying shoulder external rotation and then retreating it back. At the same time you are retreating the Leverage you will notice that you can go deeper into your Target without any effort. This is the magic of EasyFlexibility's Zaichik Stretching.
We understand the method is very different to what you know, and it is easy to understand when you practice, maybe not so much by reading technical explanations, that's why we decided to walk you through as we just did. Technical explanations are good too, the more you know about what you are doing the better you will absorb it and the more beneficial it will be. We hope you enjoyed the reading and practice.
Where to start will depend on your goals and level. If you can reach your toes with your wrists having legs straight without feeling much of a stretch, you are good to start the Front & Side Splits Training Program. If you need more functional flexibility for Dance, the Dance Combo is a better choice. If you can't reach your toes you will benefit greatly starting with a Beginners Hamstrings program. If you want to learn the complete method to be able to create your own routines that will benefit you and your students then you can enroll in the Certification course.
The system includes over dozens of exercises for your whole body, as well as many variations for each exercise. What this means is that, there's absolutely no way you will escape becoming flexible. There is just no more excuses. You can enroll in the Online Certification Course to learn how to use the ZS method to benefit yourself and your students.
Gain access to a full and detailed Kinesiological explanation for every muscle in the human body. All of our Zaichik Stretching techniques are specific to individual muscles, focusing on their primary actions.
We bring you the most complete seminar of the full kinesiology of each muscle that consists of a 2 semester University course.
This seminar is applicable to any sport or physical activity with lessons arranged along the basic positions commonly used to group muscle actions, thus the lessons are devided into exercises to improve:
Plus a lesson on methodology, science of Zaichik Stretching, and possible variations and modalities to each exercise.
NOTE: Registration for the seminar requires authorization, so we request that you give it a 24-48hr waiting period before contacting us for access. After processing your information you will receive a package with all necessary data and the two DVDs of your choice. Please remember to put down the names of the ones you want in the notes section of your order upon registration. Thank you and we look forward to receiving your registration request.
Now that you know about the ZS method, are you going to keep wasting time and money, risking your health, hitting plateaus, wondering how to reach your goal instead or working towards it? Or are you going to start your EasyFlexibility Training Program and get full splits, amazing back bends, perfect posture and awesome flexibility in all your joints and muscles sooner than you expect?
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