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JuanAntonioMartnezRojas
ShorttableofMCexercises2
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ShorttableofMCexercises3
MCofthemusclesofthehead
Bodypart
Exercisename
Description
Head
MCmasseter
Head
MCoculi
Raiseslowlyyoureye
brows as far as you
can.
Head
MCoris
Tightenthelips,press
ing one against the
other.
Head
MCtongue
Head
MCzygomaticus
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ShorttableofMCexercises4
MCofthemusclesoftheneck
Bodypart
Exercisename
Description
Neck
DMCsterno
Neck
MChyoid1
Neck
MChyoid2
Keepthemouthclosed
andconcentrateinthe
hyoid and masseter
muscles. Tense them
atthesametime.
Neck
MCscalene
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ShorttableofMCexercises5
Bodypart
Exercisename
Description
Neck
MCscaleneISR
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ShorttableofMCexercises6
Bodypart
Exercisename
Description
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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ShorttableofMCexercises7
MCofthemusclesoftheback
Bodypart
Exercisename
Description
Back
DMCback1
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
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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ShorttableofMCexercises8
Bodypart
Exercisename
Description
Back
DMCbackISR
scapula
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
Back
DMCpullup
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ShorttableofMCexercises10
Bodypart
Exercisename
Description
Back
DMCrowing
Back
MCbackISR
Back
MClats
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ShorttableofMCexercises11
Bodypart
Back
Back
Exercisename
Description
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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ShorttableofMCexercises12
Bodypart
Back
Exercisename
Description
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
Back
MCscapulaISR1
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ShorttableofMCexercises14
Bodypart
Exercisename
Description
Back
MCscapulaISR2
Back
MCscapulaISR3
Back
MCspinae
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ShorttableofMCexercises15
Bodypart
Exercisename
Description
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
Back
MCspinaeTAMC
Implies theisolationof
eachside.Thisiseasy
once mastered the
maincontrolbyturning
veryslightlythebackto
thedesiredside.
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ShorttableofMCexercises16
Bodypart
Exercisename
Description
Back
MCtrapezius
Back
MCtrapeziuscrucifix
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ShorttableofMCexercises17
Bodypart
Exercisename
Description
Back
MCtrapeziusLAMC
Back
MCtrapezius
shrugging
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ShorttableofMCexercises18
Bodypart
Exercisename
Description
Back
MCtrapeziusTAMC
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ShorttableofMCexercises19
MCofthemusclesoftheshoulder
Bodypart
Exercisename
Description
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
Shoulder
DMCshoulder3
Shoulder
MCdeltoid1
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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ShorttableofMCexercises21
Bodypart
Exercisename
Description
Shoulder
MCdeltoid3
Shoulder
MCdeltoid4
Shoulder
MCdeltoidAMC
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ShorttableofMCexercises22
Bodypart
Exercisename
Description
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
Shoulder
MCshoulderDSR3
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ShorttableofMCexercises23
Bodypart
Exercisename
Description
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
Thorax
MCintercostal
Thorax
MCintercostalAMC
Isolationofinternaland
externalintercostals.
Thorax
MCintercostalDSR
Thorax
MCintercostalISR
Placeyourhandsrest
ing over the hips and
bend sideways press
ingwiththehands.
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ShorttableofMCexercises25
Bodypart
Exercisename
Description
Thorax
MCpectoral
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
Thorax
MCpectoralISR1
Thorax
MCpectoralISR2
Thorax
MCpectoralISR3
Thorax
MCpectoralISR4
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ShorttableofMCexercises27
Bodypart
Exercisename
Description
Thorax
MCpectoralISR5
Thorax
Thorax
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ShorttableofMCexercises28
Bodypart
Exercisename
Description
Thorax
MCserratus
Thorax
MCserratusDSR
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ShorttableofMCexercises29
Bodypart
Exercisename
Description
Thorax
MCserratusISR
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ShorttableofMCexercises30
Bodypart
Thorax
Exercisename
Description
(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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ShorttableofMCexercises31
MCofthemusclesoftheabdomen
Bodypart
Exercisename
Description
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
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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ShorttableofMCexercises32
Bodypart
Exercisename
Description
Picture
Abdominals
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
handpressure.
this very moment, ex
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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ShorttableofMCexercises33
Bodypart
Abdominals
Exercisename
Description
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ShorttableofMCexercises34
Bodypart
Exercisename
Description
Abdominals
MCabdominal
external1
Standerect(don'tbend
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
external2
Abdominals
MCabdominal
horizontal
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ShorttableofMCexercises35
Bodypart
Exercisename
Description
Abdominals
MCabdominalside
Abdominals
MCabdominalside
hand
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ShorttableofMCexercises36
Bodypart
Abdominals
Abdominals
Exercisename
Description
MCpelvic
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ShorttableofMCexercises37
Bodypart
Exercisename
Description
Abdominals
MCvacuum
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ShorttableofMCexercises38
Bodypart
Exercisename
Description
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
Arm
MCbiceps1
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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ShorttableofMCexercises40
Bodypart
Exercisename
Description
Arm
MCbiceps3
Arm
MCbrachialis
Arm
MCbrachioradialis
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ShorttableofMCexercises41
Bodypart
Exercisename
Description
Arm
MCfinger1
Arm
MCfinger2
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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ShorttableofMCexercises42
Bodypart
Exercisename
Description
Arm
MCtriceps1
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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ShorttableofMCexercises43
Bodypart
Exercisename
Description
Arm
MCtriceps3
Picture
MCofthemusclesoftheleg
Bodypart
Exercisename
Description
Legs
DMClegraise
Simplyraiseonelegto
the side as far asyou
comfortably can con
tractingalllegmuscles
simultaneously without
forcingthem.
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ShorttableofMCexercises44
Bodypart
Exercisename
Description
Legs
DMCsquats
Legs
DMCtoeraise
Remember to contract
thecalfmusclesduring
both phases of the
movement that should
bedoneveryslowly.
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ShorttableofMCexercises45
Bodypart
Exercisename
Description
Legs
DMCwalking
Legs
MCgastrocnemius
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ShorttableofMCexercises46
Bodypart
Exercisename
Description
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
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ShorttableofMCexercises47
Bodypart
Exercisename
Description
Legs
MChamstring2
Legs
MClegupper
Keepyourlegsstraight
andopenthemtosides
asfarasyourcomfort
ablycan.Nowcontract
powerfully your upper
legmuscles.
Legs
MCquadriceps1
Legs
MCquadriceps2
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ShorttableofMCexercises48
Bodypart
Exercisename
Description
Legs
MCquadriceps3
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
Legs
MCtoe2
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