You know, those exercises where you go through a certain technique or range of motion with some degree of tension in all of the muscles so as to resist yourself. They have been around since ancient times and they seem to pop up here and there in forms or systems. What are they good for? I have used them before and definately felt like I got some kind of workout, but to what end I really don't know. I've heard things like "increases maximum recruitment of fibers" to "builds the protective chi of the body." So far I have gotten the best results from calisthenics, but is there any reason to integrate tension exercises too?

I know you have a lot of experience, so I'd appreciate your perspective--thanks

DON

Hi Don,
It sounds like you are referring to "dynamic tension" exercises (in which you tense opposing muscle groups to create resistance while moving).

These types of exercises are popular in Okinawan Karate styles and Southern styles of CMA. I learned a set from Jimmy Woo when I practiced San Soo (Jimmy's student, Harry Wong has a book called "Dynamic Strength" about the system). The exercises certainly build strength, since increasing strength is based on tension. They also help you learn about muscle control, the amount and location of voluntary tension. Dynamic tension exercises don't require equipment, and you can apply the technique to any movement you like.

Some people argue practicing dynamic tension will make you slower or less flexible, but I've found the opposite to be true. It's important to understand the correct method of breathing and alignment when practicing dynamic tension type exercises so that you don't inadvertently create a valsalva maneuver or drive the blood pressure too high.

This sounds like Isometric Exercise or Isotonic Exersice- would these lables fit what you're calling "Dynamic Tension"?

Isometric contractions involve contraction without motion. Isotonic exercises involve contraction with movement.

Dynamic tension involves contracting opposing muscle groups to create resistance. These types of exercises can be done statically as well, but are usually done with motion.

Hi Tim,

What's a valsalva maneuver?
Regards,
Josh

Tim,

OK, so it sounds like dynamic tension is good for increasing strength without increasing size too much (probably more a matter of increasing maximum tension than building more muscle). Probably not as good for stamina, I'd guess. Makes sense why I've had better luck with calisthenics--I've always naturally been strong for my size, but my stamina sux unless I work on it.

Thanks for the info, Tim, it puts that type of training in perspective so I know how to use it.

DON

Josh,

http://www.cvphysiology.com/Hemodynamics/H014.htm

Hi,

Cool, thanks Tim.

Regards,
Josh

Tim,
Could you advise if retaining the breath against the Glottis (like some Pranayama exercises) while contracting the abs and other parts of the body is ALWAYS bad or dangerous?

Should it be removed from the IAP (intra abdominal preassure or depends on the activity?

Yours,

Jagdish

JT,

I don't think restricting the breathing is always dangerous, various systems use a partially closed glottis to regulate the breath.

I think it is dangerous when there is strain or the breath is actually held too long during exertion.

I was exercising in the back room of the spearmint rhino in vegas recently and I was straining and holding my breath while the little sweety was working my glottis.

I'll tell you this, I was a lot more relaxed after and a few hundred bucks lighter after.

Why don't you just squeeze your anus until your eyes bug out of your head like the other idiots out there.

Hey uncle Tim - how's your glottis??? hmmm

The ever vivacious Betty...

partially closed glottis? interesting. i noticed that powerlifters tend to use the vasalva technique to empower their lifting, but in MA, using the vasalva technique would impede fluidity of power. in my theory, the glottis is only partially closed, maybe this has something to do with sinking the chi to the dantien, to create an internal pressure that massages the organs and induces the flow of chi? its also strange how breathing certain ways can lower or raise your heart rate. i dont really get it yet, but im getting there.

Tim
I wanted to thank you for your clear and concise answer.
I have been busy and have not gotten back soon. I do appreciate your expertise and kindness in answering so many postings for fun and free.
You truly contribute unselfishly to the MA community. This must be because your the real deal.
I believe I have asked similar questions about "dynamic tension" before from others and have never received an answer.
thanks again
JAMIE

Jamie,

My pleasure.

Merry Christmas.

Tim,

Thanks for your answer.Clear as always.

I would also like to wish you Merry Cristmas and a Happy new 2006!

Yours,

Jagdish

I too wish ALL of you a Merry Christmas, Happy New year and raise you a beautiful Kwanzaa and wonderful Hanukkah holiday season!!!!

(trying to remember holiday greetings are not a competition)

and a sincere Happy Holidays to everybody who reads this
JAMIE

Thank you J.T., Happy Holidays to you.

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