10:39 PM|||jordan|||These exercises will start with bodyweight only, then move to additional resistance once milestones are reached. Based on information from Thomas Kurz. This is only a summary of what I've learned to date from reading, my own injuries, and trial and error.
First Objective: Core
The limbs are anchored to the spine, directly and indirectly. From a traditional CMA perspective, movement originates from the dan tien, which lies in the center of the abdominal cavity, between the area 3 finger-widths below the navel and where the lumbar spine joins the sacrum. The muscles that stabilize this area must be strong enough to establish a foundation for movement of the limbs. In kung fu, you may develop technical ability in kicks and punches as well as strength in the limbs, but you will injure yourself if your core is not proportionally strong.
Abdomen
Crunches, 2 sets of 30, every day.
- Don't lift your head or shoulders. Instead press your lumbar spine into the floor and your abdominals will contract and lift your torso through the maximum range of motion.
- Do not use jerking motions or you will strain the attachment points near your floating ribs.
Progression: add either 1 or 2 repetition per set, every day, depending upon soreness. If you are adding 2 reps per set and you are getting more and more sore every day, back off the progression to 1 rep per set.
Milestone: Once you reach 100 repetitions per set, replace with situps.
Back extensions, 2 sets of 10, every day.
- Lie face down on the floor with your arms at your sides.
- Lift your upper back.
- Do not tilt your head back and look up or you will strain your neck.
Progression: 1 repetition per set, added whenever the current number seems to have become less difficult. Milestone: Once you reach 15 repetitions, replace with shoulder back bridges.
Second objective: Hip Extensors
Bodyweight squats, 1 set of 10, every day.
- Stand with feet pointed forward, hip-width apart.
- Keep the entire back straight and bend forward at the hip, extending your arms out in front of you for balance.
- Bend the hip first, then the knees when it feels natural.
- Do not let your knees bow in or out; they should remain in the same vertical plane as they bend.
- Do not let your knees travel forward of your toes; if this happens, bend more at the hips and pull your abdomen toward your thighs with your hip flexors.
- Go down as far as is comfortable, with the ultimate goal of having the tops of your thighs parallel to the floor.
Progression: 1 rep every 4th day.
Milestone: Once you reach 20 reps, and only if you feel like you understand the movement and your technique is smooth, reset the reps to 5 per set and begin squatting on one leg in a doorway;
- Face the jamb and grab the trim for balance.
- Try to rely as little as possible on your hands for balance, and extend the other leg straight in front of you.
- It is absolutely crucial that neither your pelvis nor your knee rotates during the squat. Drop straight down, without letting your hips twist or your knee rotate out of its vertical plane.
Third objective: Hip Abductors
"Thirsty bird", 1 set of 10 reps, every day.
|||112969565085807784|||Beginner's Martial Arts Exercise Program