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ShortTableofMuscleControlExercises

JuanAntonioMartnezRojas
ShorttableofMCexercises2

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Copyright2004JuanAntonioMartnezRojasAllrightsreserved
ShorttableofMCexercises3

MCofthemusclesofthehead

Bodypart Exercisename Description Picture


Head MCmasseter Tighten the jaws,
pressing one against
theotherverycarefully
andwithoutforcing.
Head MCoculi Raiseslowlyyoureye
brows as far as you
can.
Head MCoris Tightenthelips,press
ing one against the
other.
Head MCtongue Press the tongue
against theroof of the
mouth muscle against
the other trying to put
togetherboth.
Head MCzygomaticus Adopt a face expres
sion like a big smile
without opening the
mouth.

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MCofthemusclesoftheneck

Bodypart Exercisename Description Picture


Neck DMCsterno Try to turn the head
from one side to the
other contracting the
neckmuscles.

Neck MChyoid1 Open your mouth and


tense your jaws
(without closing them).
Imagine that your are
trying to masticate a
pieceofsolidrubberor
somethingsimilar.
Neck MChyoid2 Keepthemouthclosed
andconcentrateinthe
hyoid and masseter
muscles. Tense them
atthesametime.

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.

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Bodypart Exercisename Description Picture


Neck MCscaleneISR 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.

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Bodypart Exercisename Description Picture


Neck MCsterno 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.
Neck MCsternoISR Resisttheheadinthis
position with the op
posite hand, as if you
want to turn the head
totheside.

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MCofthemusclesoftheback

Bodypart Exercisename Description Picture


Back DMCback1 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.
Back DMCback2 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.
Back DMCback3 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.

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Bodypart Exercisename Description Picture


Back DMCbackISR Adopt the position of
scapula 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

Back DMClats 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.

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ShorttableofMCexercises9

Bodypart Exercisename Description Picture


Back DMCpullup 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.

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ShorttableofMCexercises10

Bodypart Exercisename Description Picture


Back DMCrowing 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.

Back MCbackISR Adopt the position of


MCscapulaISR2, but
in this case you must
pushinwardswithboth
hands.

Back MClats The pure control


comeswhenyoudon't
needtomovethearms
from its original posi
tioninordertocontract
the latissimus dorsi
muscles.

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ShorttableofMCexercises11

Bodypart Exercisename Description Picture


Back 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.

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Bodypart Exercisename Description Picture


Back 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.

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ShorttableofMCexercises13

Bodypart Exercisename Description Picture


Back MCscapulaISR1 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.

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ShorttableofMCexercises14

Bodypart Exercisename Description Picture


Back MCscapulaISR2 This exercise is very
similar to MCscapula
ISR1, but the arms
are bended and the
hands interlaced be
hindthehead.

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.

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ShorttableofMCexercises15

Bodypart Exercisename Description Picture


Back MCspinaeISR 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.
Back MCspinaeLAMC A very careful inspec
tionoftheeffectofthe
forwardbackwards
angleofbendingofthe
lowerbackonthelevel
and transference of
contraction over the
erector spinae can be
helpful.
Back MCspinaeTAMC Implies theisolationof
eachside.Thisiseasy
once mastered the
maincontrolbyturning
veryslightlythebackto
thedesiredside.

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ShorttableofMCexercises16

Bodypart Exercisename Description Picture


Back MCtrapezius 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.
Back MCtrapeziuscrucifix Raise your arms
straight in line with
your shoulders (90
withthebodyline)and
shiftthemslightlyback
wards.

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Bodypart Exercisename Description Picture


Back MCtrapeziusLAMC 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.
Back MCtrapezius Raise your shoulders
shrugging and try to press both
sides one against the
other and against the
backoftheneck.

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Bodypart Exercisename Description Picture


Back MCtrapeziusTAMC 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.

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ShorttableofMCexercises19

MCofthemusclesoftheshoulder

Bodypart Exercisename Description Picture


Shoulder DMCshoulder1 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.

Shoulder DMCshoulder2 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.

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ShorttableofMCexercises20

Bodypart Exercisename Description Picture


Shoulder DMCshoulder3 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.

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.
Shoulder MCdeltoid2 Verysimilartothepre
cedentexercise,butin
this caseyou must el
evate your palms as
far as the level of the
floating ribs. Don't
presswithhandsinthis
case.

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Bodypart Exercisename Description Picture


Shoulder MCdeltoid3 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.

Shoulder MCdeltoid4 Adopt a crucifix posi


tion with arms
stretchedat90.Con
centrate on your
shoulders instead on
your trapezius (this is
thedifficultpoint).
Shoulder MCdeltoidAMC 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.

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ShorttableofMCexercises22

Bodypart Exercisename Description Picture


Shoulder MCshoulderDSR1 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.
Shoulder MCshoulderDSR2 Try to shrug one
shoulder with the arm
straightwhileyouresist
themovementwiththe
oppositehand.

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.

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ShorttableofMCexercises23

Bodypart Exercisename Description Picture


Shoulder MCshoulderDSR4 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.
Shoulder MCteres 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.

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ShorttableofMCexercises24

MCofthemusclesofthethorax

Bodypart Exercisename Description Picture


Thorax MCintercostal 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.
Thorax MCintercostalAMC Isolationofinternaland
externalintercostals.
Thorax MCintercostalDSR 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).
Thorax MCintercostalISR Placeyourhandsrest
ing over the hips and
bend sideways press
ingwiththehands.

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Bodypart Exercisename Description Picture


Thorax MCpectoral 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.

Thorax MCpectoralDSR1 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.
Thorax MCpectoralDSR2 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.

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ShorttableofMCexercises26

Bodypart Exercisename Description Picture


Thorax MCpectoralISR1 Grasp your hands in
frontofyourchestwith
armssemiflexed.Press
inwards powerfully
(withoutstrain).

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).

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Bodypart Exercisename Description Picture


Thorax MCpectoralISR5 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.

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.

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Bodypart Exercisename Description Picture


Thorax MCserratus 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.

Thorax MCserratusDSR Adopt the same posi


tion than in MCser
ratusISRandbendthe
upperbackslightlyand
very slowly forwards.
Avoid any contraction
oftheabdominals.You
shouldfeelalightten
sionbetweentheupper
ribs.

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ShorttableofMCexercises29

Bodypart Exercisename Description Picture


Thorax MCserratusISR 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.

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ShorttableofMCexercises30

Bodypart Exercisename Description Picture


Thorax 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.

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MCofthemusclesoftheabdomen

Bodypart Exercisename Description Picture


Abdominals MCabdominalAMC 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).

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.

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Bodypart Exercisename Description Picture


Abdominals 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.
Abdominals 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
this very moment, ex handpressure.
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.

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Bodypart Exercisename Description Picture


Abdominals 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.

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Bodypart Exercisename Description Picture


Abdominals MCabdominal Standerect(don'tbend
external1 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).
Abdominals MCabdominal Contract both external
external2 obliques and intensify
mentally the action of
eachmuscle.

Abdominals MCabdominal Relax completely and


horizontal 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.

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Bodypart Exercisename Description Picture


Abdominals MCabdominalside 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.
Abdominals MCabdominalside Adopt the same posi
hand 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.

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ShorttableofMCexercises36

Bodypart Exercisename Description Picture


Abdominals 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.

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ShorttableofMCexercises37

Bodypart Exercisename Description Picture


Abdominals MCvacuum 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.

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Bodypart Exercisename Description Picture


Abdominals MCvacuumbreath 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.

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ShorttableofMCexercises39

MCofthemusclesofthearm

Bodypart Exercisename Description Picture


Arm MCbiceps1 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.
Arm MCbiceps2 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.

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Bodypart Exercisename Description Picture


Arm MCbiceps3 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
Arm MCbrachialis 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.
Arm MCbrachioradialis 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.

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Bodypart Exercisename Description Picture


Arm MCfinger1 Imagine that you have
to squeeze a tennis
ball.Adoptthisposition
andcontractpowerfully
your fingers, but
withoutstrain.
Arm MCfinger2 Stretch your fingers
completely and con
tracttheminthisposi
tion.
Arm MCforearm 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.

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Bodypart Exercisename Description Picture


Arm MCtriceps1 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.
Arm MCtriceps2 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.

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Bodypart Exercisename Description Picture


Arm MCtriceps3 Extend your arms to
both sides at a 45
anglewithrespectyour
bodylinefromthelegs
andstretchthemasfar
as your comfortably
can, trying to put your
forearms backwards
withthewristspointing
forward.

MCofthemusclesoftheleg

Bodypart Exercisename Description Picture


Legs DMClegraise Simplyraiseonelegto
the side as far asyou
comfortably can con
tractingalllegmuscles
simultaneously without
forcingthem.

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Bodypart Exercisename Description Picture


Legs DMCsquats 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.
Legs DMCtoeraise Remember to contract
thecalfmusclesduring
both phases of the
movement that should
bedoneveryslowly.

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Bodypart Exercisename Description Picture


Legs DMCwalking Walk in place raising
your heels as far as
you can and contract
ingthelegsmuscles.

Legs MCgastrocnemius Put your feet firmly


overthefloorandtryto
raisethecalvesorcon
tract them raising the
toes.

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Bodypart Exercisename Description Picture


Legs MCgluteal 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.
Legs MChamstring1 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.

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Bodypart Exercisename Description Picture


Legs MChamstring2 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.
Legs MClegupper Keepyourlegsstraight
andopenthemtosides
asfarasyourcomfort
ablycan.Nowcontract
powerfully your upper
legmuscles.
Legs MCquadriceps1 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.

Legs MCquadriceps2 This exercise is per


formed exactly in the
same form than MC
quadriceps1, but this
time you should point
yourfeetoutwards.

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Bodypart Exercisename Description Picture


Legs MCquadriceps3 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)

Legs MCtibilialis Keepyourlegsstraight


or forming a 90 and
raiseyourfeetforward
asfarasyoucan.
Legs MCtoe1 Contract your toes
downwards as far as
youcanwithoutstrain.
Legs MCtoe2 Raise your toes up
wards as comfortably
youcan.

Copyright2004JuanAntonioMartnezRojasAllrightsreserved