|
|
|
| TIPS FOR TRAINEE
|
|
Probably, everybody who is seriously engaged in studying of martial arts, sooner or later asks a question: "How can I train the body and spirit in an everyday life, - on work, in transport, at walking, in a waiting time etc. and not only in sports hall?". So far, the disciple invents for himself some set of exercises that can be practiced every time and in every place. Below is one of such training complexes that has been compiled while four last years. The regular performance of mentioned below exercises, yields fast enough and good result and considerably will strengthen effect from regular usual trainings.
|
|
|
Hands Exercises
These exercises are effective and non-visible for surrounding. It is very important for the fighter to have strong, flexible wrists, fingers, and forearms.
One of the best tools is wrist espander. A good choice is the rubber espander with small massage ledges. So you not only train force, but also have a good massage of your palms, improve blood circulation, and promote opening of the power centre of a palm (Lao-gun point). The espander have to be rigid enough to be difficult for compressing, but it should be possible to compress it up to the end. When your forearms become stronger and compression of espander already does not require significant work for you, the espander should be changed to the harder one.
It is necessary to note that rubber espanders do not provide with sufficient load for the muscles of fingers. I would recommend additional tool: a piece of window putty, better in rubber case. You should compress it with your fingers.
Below are several suggested exercises:
Compress espander and keep it compressed for a while, increase the holding time gradually. It is good enough to move a hand up and down while holding the espander pressed.
Compress espander rapidly. Work alternately with right and left hands and alternate the speed of compression.
Hold espander pressed and rotate the wrist.
Espander exercises develop muscles of a palm and fingers, tenacity, force of capture, develop force of muscles of a forearm and a fortress of sinews (especially wrists).
One more, extremely useful training apparatus is "the Chinese spheres". For wrists trainings the bigger are the better. Rotate them pair at once in a palm clockwise and counterclockwise until you fill tiredness. Regular practice with these spheres also develops muscles of a palm and fingers, tenacity, force of capture plus provides with base for energy emission from Lao-gun point.
Good exercise for fingers. With a thumb tip consequently press with force the tips of other fingers. This exercise strengthens fingers, and also operates favorably on entire organism (according to east medicine and concept U-sin, each finger is connected with concrete inner organs).
The next exercise is "Open the door". The ideal variant is when a door opens outside. To open the door, Blow lightly and precisely with the palm basis, palm edge, fist, with elbow or finger-tips. If the door is very heavy do not blow but push it. Use proportion force otherwise the door might be taken out a door together with it frame :). For this reason it is not recommended to do similar with foot blow and because of esthetic reasons as well. Be convinced that there is nobody on the other side and there are no superfluous eyes. By the way it is good practice to use an elbow and a fist - immediately after. This exercise perfectly hardens surfaces of hands, increases force of blow and its penetrative ability.
But again, pay attention that to change a door is more complicated and expansive thing that to change an espander.
The next two exercises are perfect to train tenacity of fingers and force of capture. In as much as possible fast rate clench and open fists (open straight palm). Do this exercise (it is desirable, but not obligatory to do it with outstretched arms) until there is feeling of tiredness, then relax and jolt hands during couple of minutes.
Acquire a small stick –Javara –of about palm length (~20 cm) and the diameter of 1 cm. Except purely applied purposes as the weapon, this stick is pretty good training accessory. First of all, by means of it, it is very convenient to harden an external and an inner sides of forearms (places by which blocking is carried out). It is desirable to do it on a bare hand. Put a stick on a forearm and with a palm of the second hand start to roll it. Exercise it daily. Approximately in a year of regular practice, you will notice that there are no painful sensations when you block the strong blow.
Same is advisable to do with the shins.
The next one is excellent exercise for strengthening of fists and the bases of palms. There is no need to blow the walls with the fists. The results are deformation of joints and unpleasant diseases. The best way of strengthening is hardening the hard by the soft. Punch with right palm base (Yang) the palm of second hand (In). Then alternate. Then changes come slowly, invincibly but for sure. In several months you will feel how strong fists and palms become. Even light blows will be very sensitive for the opponent.
Isometric exercises. The exercise principle is to oppose to one effort – another one, equal on force, but in an opposite direction. The simplest variant is to put the fist of one hand on the palm of the second and then push as stronger as possible straining al muscles. After a while, relax and jolt the hands. It is advisable to do this exercise not less than three times. Exercise strengths the hand muscles and a humeral belt muscles.
Exercises of stability, rooting
Before learning to move - learn to stand as if you "have been nailed up to a floor". In addition tot classical, long standing in stands or Qigong exercise - "standing by a column”, there are several exercises that are well carried out in an everyday life.
Do you use public transport? My congratulations! You cannot find a better place. Accustom yourself to not take the sedentary places and not to hold the handrail (but be ready to hold it when balance lost). Stand or in normal way or in the latent stand (for example stand of "Sand-glass"). Imagine that all weight of the body of flew into the in feet. The bottom became very heavy, and top - very lite. Toes cling the floor. Concentrate on Dantian. Image that from the foot centre the strong big roots run deep in to the earth. Very soon the results will appear: you will be able to extinguish inertia of movement by the body and keep balance even at turns and sharp enough braking. As consequence of similar trainings - it will be Very difficult to make you loose the balance or throw you on the earth.
|
|
