Lesson 5 – Basic physical exercises: which and why
What we have to perform and why
In this lesson we want to:
- Summarise the daily exercise to be performed in this phase (read How to train in 6DKF: basic exercises)
- See what goals we want to gain practicing these exercises
- Understand what focus our attention on (read Physical performance in martial arts)
- See practical examples of the categories of exercises described in Lesson 2.3
Jumping and running exercises
- Develop fighting mobility
- Develop speed
- Develop power
- Develop coordination
- Develop the muscle chain (read Use the body power: the muscle chain)
- Develop dynamic balance (read The concept of dynamic equilibrium inspired by the Tai Chi)
- Develop stamina
- Develop timing
- Lose weight
- Become able to withstand fallings and big jumps
- Having a solid base for obstacle paths
- Having a solid base for circuit training
- Increase spatial intelligence
- Do warm-up
Abs, ground crawling and push-ups exercises
Crawl on the ground exercises listed in 5 ground crawling exercises ideal for beginners / warm-up, push-ups exercises listed in 5 push-up exercises ideal for beginners / warm-up, abs exercises like the one described in Exercise 1 for the abs to develop the muscle chain and the one in Exercise 2 for the abs to develop the muscle chain are ideal to:
- Develop coordination
- Develop the muscle chain
- Develop ground mobility
- Learn how to move when you have legs injuries
- Create a base for acrobatic abilities
- Create a base for body conditioning
- Create a base for pushing skills
- Create a base for the execution of stealth techniques
Stretching and regeneration exercises
Stretching exercises like the ones previously mentioned in Basic soft stretching and regeneration exercises listed in 5 regeneration practices to recover after training are structured to:
- Improve resistance when you suffer a lever
- Improve flexibility to allow you to hit targets otherwise impossible to reach
- Allow you to fight even when you do not have time to stretch
- Prevent injuries (strains, sprains, etc.)
- Eliminate each body resistance to express your maximum power and speed
- Gradually fade the physical effort and the body temperature
- Prepare the body for the next day of training
- Prevent pain and stiffness
- Let you recover mentally the effort of training (eg. after sparring)
- Reactivate blood circulation (eg after a mild trauma)
In the next lesson we will see more in depth the basic technical exercises.
- Physical conditioning: how it works – An explanation of why martial arts (and fighting sports) need a conditioned body as well as the technique.
- The 6 dragons of 6DKF – An explanation of what 6DKF teaches and the goals that a practitioner must attain.
Author: Master Kongling
Founder of 6 Dragons Kung Fu.
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