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Alan Armstrong
Black Belt
Black Belt

Joined: 28 Feb 2016
Posts: 1979


PostPosted: Sat Feb 02, 2019 6:48 pm    Post subject: How are you doing your warm ups? Reply with quote

Popular opinion is to always warm up before stretching as cold muscle can cause injuries.

Some days I will start my warm up workout wearing as many as 5 pairs of sweat pants, then as the workout continues removing them when needed.

My personal preference is to make small circular movements with my joints first and gradually increase the size of the circles, working out any kinks that might cause injuries by moving too fast too soon before being completely limbered up.

Once the joints are running smoothly, then it is time for the muscles to be warmed up by means of slow moving contractions and extensions, to create a little friction between muscles, adding intensity and speed throughout the workout.

With the idea of warming up without wearing out, as in without the use of energetic cardio movements.

Allowing for the use of finer motor skills to become improved upon and body alignment checks before making gross movements such as jumping Jack's or jogging often used in warming up muscles.

As closer to the end of a workout the more intense the muscles can be made to work for strengthening and stretching them for improved flexibility.

Why I mention all this, is that the fine motor skills and alignment aspect can become lost due to quick intense warm ups and too much stretching before being adequately warmed up.

How are you doing your warm ups?
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Fat Cobra
Orange Belt
Orange Belt

Joined: 14 Jul 2018
Posts: 112
Location: Fort Drum, NY
Styles: Ryukyu Kempo

PostPosted: Mon Feb 04, 2019 7:45 am    Post subject: Reply with quote

The standard in the ShuBu Kan is to start class (after bowing in) with 50 sumo squats, then calisthenics. Our 2 most common varieties are:

Variety 1:
3 sets of the following:
Jog in Place - 30 sec
Jumping Jacks - 30 sec
Pushups - 30 sec
Crunches - 30 sec

Variety 2 (tougher - Insanity workout warmup):
3 - 4 sets of the following:
Jog in Place - 30 sec
Jumping Jacks - 30 sec
"Heisman" - 30 sec
3 Step - 30 sec
Butt Kick Jog - 30 sec
High Knee Jog - 30 sec
"Mummy" - 30 sec

Both varieties are done with no rest in between exercises or sets.

After that we go into kicking, then break falls, then we stretch, then we do hand exercises, and then we take our first break. This takes 30 to 40 minutes. After that, we go into stance work, kata, tuite drills, and then ude tanren (forearm conditioning). Class is 1 hour 30 minutes.
_________________
Sandan in Ryukyu Kempo
Head of the Shubu Kan in Fort Drum, NY
(United Ryukyu Kempo Alliance)
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