Stretching Instructions.

In this section you will find stretching advice for martial arts, artistic gymnastics and fitness training.Here is a short list of all types of stretching, beginning with the one causing least muscle soreness:

1. Static Passive Stretching - can be applied daily.
2. Static Active Stretching - can be applied daily.
3. Most Dynamic Stretching Techniques - can be applied 4 or 5 times per week.
4. Dynamic Ballistic Stretching - can be applied 3 to 4 times per week.
5. Isometric Stretching - can be applied 3 times per week. Not for growing children.
6. PNF-Stretching Techniques - should not be applied more then 3 times per week. Not for growing children.

The Skeletal Muscle System of the Human Body

In this lesson you will learn the names of the most important muscle in the human body. Of course the skeletal muscle system of the human body has a lot more muscles but the ones illustrated here are the most important ones for the instructions on Flash Mavi. Note: A flexor is a muscle which bends a limb and an extendor extends a limb.

Description

• Stemocleidomastoid (throat muscle - frontside)
• Bicpes (upper arm muscle - fron side - flexes the arm - bends the elbow)
• Pectoralis (chest muscle - also called pecs - used for pushups)
• Brachioradialis (forearm muscle - side)
• Rectus Abdominis (stomach muscles - also called abdominals or abs)
• External Oblique (waist muscle - on the sides of the abdominals)
• Rectus Femoris (the leg extensor between vastus medialis and vastus lateralis - middle of the quadriceps)
• Sartorius (a thin, long muscle that goes from the inside of the knee to the outside of the hip)
• Vastus Lateralis & Medialis (inner and outher muscles on the front side of the thigh. laterailis = outside, medialis = inside)
• Tibialis (front side of the lower leg - opposite of the calf muscle - flexor)
• Deltoids (shoulder muscles - also called delts)
• Trapezius (neck muscle - goes from the head to the back - also called traps)
• Triceps (muscles on the back side of the upper arm)
• Latissimus Dorsi (biggest back muscle - That's the muscle you need for rowing or chinups - also called Lat)
• Gluteus Maximus (butt muscle - also called glute / glutes)
• Biceps Femoris (upper part of the back side of the leg muscle - flexor - goes from the knee to the glutes)
• Semitendinosus (next to the biceps femoris - inside - biceps femoris and semitendinosus are the hamstrings)
• Gastrocnemius (calf muscles - extend the foot)
• Soleus (flat broader calf muscles underneath the gastrocnemius)

Advice

• It will be easier to follow some of the weight training and stretching instructions if you know the most important muscles.
• The human skeleton with its muscles is called "Muscoskeletal System" (Muscles and bones allow us to move around).

The Human Skeleton

In this lesson you will learn the names of the most important bones of the human skeleton. The human body consists of hundreds of bones and for an athlete it's not necessary to know all of them. But if you are learning from FM's online instructions you should know some of them, because many lessons here are easier to understand if you know about the anatomy of the human body.

Description

• Maxilla - The bone of the upper jaw.
• Mandible - The bone of the lower jaw.
• Clavicle - Bone linking the scapula and sternum. Also called collar bone.
• Humerus - Upper arm bone. The bone extending from the shoulder to the elbow.
• Radius - When your arms hang down relaxed and the thumbs point away from the body, the outer and shorter forearm bone.
• Ulna - When your arms hang down and the thumbs point out, the inner and stronger bone of the forearm.
• Sternum - The flat bone that articulates with the clavicles and the 1st seven rib pairs.
  Also called breast bone.
• Ribs - The bones extending from the spine to or toward the sternum. Also called Costas.
• Pelvis - Bone connecting the spine and the legs. Also: Hip bone.
• Femur - Upper leg / Thigh bone - The biggest bone in the human body.
• Patella - The small triangular bone protecting the knee joint.
  Also called knee cap and knee pan.
• Tibia - the stronger bone of the lower leg - Connects knee with the ankle.
  Also shin or shin bone.
• Fibula - The thinner and weaker bone of the lower leg. Also: Calf bone.
• Skull - Head.
• Spine - Bones between head and hips.
• Scapula - Shoulder blade / Shoulder bone. Flat triangular bone on the side of the shoulder.
• Calcaneus - Heel bone.

Advice

• If you know the names of the bones mentioned here,
  it will be easier to understand some of the instructions on this website.
• The human skeleton with its muscles is called "Musco-Skeletal System".
  (Muscles and bones allow us to move around).