Exercises

The overall physical fitness of the student is a chief concern that is covered along the martial arts career. The following exercises can be done to increase the level of fitness for the student.

These exercises should be done in class and outside of class in order to develop a deeper sense of fitness. These exercises also require multiple repetitions in order to attain its effectiveness.

Cardiovascular Fitness

·                     Jumping Jacks: Start with your feet together and hands at your side. Jump with your feet in a double shoulder-width stance while forcing your arms straight over your head. Return to the standing position and repeat the process.

·                     Jump Rope

·                     Walking/Running: Good old fashioned walking/running is a very good way to improve stamina and cardiovascular endurance.

Shoulders

·                     Arm Circle: See related stretch

·                     Push-Ups: Lie down on the ground with your palms face down on the ground at shoulder level. Push up your body using only your arms while maintaining a straight core (not lifting your butt) and keeping contact with your feet.

·                     Superman: Lie down with your stomach on the ground. Lift your arms over your head while also lifting your feet. You should be balancing on your stomach with both your feet and arms above your head.

·                     One-Arm Superman: This exercise is similar to the previous but you’ll only raise one leg while raising the opposite side arm.

Chest

·                     Push-Ups

·                     Plank: Start on the ground with knees bent and arms down to support your weight. Now, bring your knees back to put more pressure on the mid-section. Hold this exercise for effectiveness while maintaining the proper body position. To make this more advanced, use your feet to stand in the plank position.

Core

·                     Crunches: Lie down on your back your knees bent at about 45 degrees. You may bring your arms up to cross your shoulders if you wish, if not keep them by your side. Now, pick yourself up with your abdominal muscles while keeping your butt down. If keeping your hands down, it’s necessary to only go forward a few inches.

·                     Cat Stretch

·                     Superman

·                     One-Arm Superman

Back

·                     Cat Stretch

·                     Superman

·                     One-Arm Superman

Arms

·                     Arm Circles

·                     Push-Ups

·                     Plank

Legs

·                     Lunges: Walk forward with one knee bent on the ground with the other foot forward and flat on the ground.

·                     Toe Lifts: Stand in one place. Then, raise your body with your toes.