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Gina Joy Carano (born April 16, 1982) is an American actress, television personality, fitness model, and
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At the 2013 San Diego Comic-Con International, Avengelyne co-creator Rob Liefeld announced production
for a big-screen adaptation of the comic book was in development, in which Carano would star as the
titular character.[7]

Flexibility is one of the most underrated physical abilities a traceur  (
Traceurcan have. There are plenty of videos focusing on a traceur’s upper body strength or ability to do
flips, but rare indeed is the video that shows a practitioner doing splits, or even deep stretching. This
doesn’t make sense. As traceurs, aren’t we always trying to push our limits – and isn’t flexibility a way
to do that? A useful and impressive way, at that. So why not develop it? Every traceur should be mobile.
Even powerlifters and bodybuilders can benefit from it. With that in mind, how does one go about
becoming bendy?
Note: This tutorial is written by a traceur, for traceurs. However, the stretches listed are useful to
anyone, regardless of sport or discipline. General This is an entirely practical guide to flexibility. If you
want a few hundred more stretches to do and scientific details on how stretching works, check out
Jujimufu’s three-part flexibility tutorial. If you just want to know the most efficient way to become
flexible, keep on reading. Another note: Again, there are hundreds of other possible stretches, but I
know these are effective from personal experience, as I do them regularly. Why? You should become
flexible because…
It will save you from injury. It will help tricking immensely; crane leaps and precisions will be much
easier. It adds a whole new dimension to your movement. It’s easy, fun, and impressive, so why not?
How? You should never feel actual pain for any of these stretches. For the muscle/tendon stretches, a
burning feeling lets you know that you’re doing it right. For joint stretches like the side split progression,
the feeling is odd. It’s uncomfortable, but not really painful. If a stretch ever genuinely hurts, then STOP!
“No pain, no gain” does not apply to flexibility training. When? I like to stretch right before bed. It’s
relaxing and that’s generally when I’m the most limber. Sometimes I’ll set my laptop on the floor and sit
in front of it doing hamstring stretches. If you’re actively trying to develop flexibility, I suggest stretching
for between ten to twenty minutes a day. If you’re just trying to maintain your current flexibility, 10
minutes every other day should be fine, although stretching a little every day is better. How Long Will It
Take? Flexibility isn’t something that happens overnight, nor is it like a move that can be landed if you
just try hard enough.
I’ve been stretching seriously since August of 2010. It took me about two months of 10–20 minutes of
solid stretching every day to be able to achieve a full forward split, albeit one that was still hard to do
and had to be supported with my hands. For an ability that looks so difficult, two months is not a long
time at all. It may take you a longer or shorter time to achieve your flexibility goals, depending on your
age, genetics, and how much you stretch, but I would be very surprised if took a reasonably fit person
more than 6 months to achieve a forward split. Now that you know the context for the stretches, let’s
get to them! How about working our way from the top down? -
Don’t let the name fool you, shoulder dislocations are actually good for your shoulders. They can be
done with a broom handle, a resistance band, or even just a rope (I use tubular webbing). The basic
movement is shown in the video above, but the stretches goes as follows: Hold a
broom/dowel/resistance band/rope in front of you, with your arms spread fairly far apart; think wide-
grip push-ups or wide-grip pull-ups. Rotate your arms over your head until they are behind your back,
adjusting the width and positioning of your grip so as to not cause undue shoulder pain. Bring your
arms back around to the original position. Repeat. Simple but effective. I like to do these as a warm-up
before pull-ups or kong vaults. Spine There’s not as much need for traceurs to have extreme spinal
flexibility, but it can still be quite useful – handstands and handsprings come to mind. Bridges are good
for backward flexibility, and sitting side twists are good for side-to-side flexibility. Side bends, which we’
ll get to in a moment, also stretch the spine. - Side twists are probably the easiest stretch on this list.
Sit in a cross-legged position (or any other position that holds your legs in place). Sit up straight and
slowly turn as far around as you can; slowly, or you may strain your back. I like to do these as a
warmup before tricking. Torso / Obliques This is actually a pretty important, and very overlooked
aspect of flexibility. Torso flexibility is a must for aerials and au batidos , and nearly all twisting
movements. Side bends help a lot. -
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