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KickChick
Black Belt
Joined: 02 Aug 2001
Posts: 3282
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Posted: Thu Aug 16, 2001 4:00 am Post subject: |
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Please post your warm up drills and/or special stretching techniques for us!
Deby
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Jack
Black Belt
Joined: 22 Jun 2001
Posts: 1591
Location: England
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Posted: Thu Aug 16, 2001 4:36 am Post subject: |
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Well Deby, at our school we tend to have the following as a warmup
Move next to left, right, forwards, down a few times, then side to side in our own time.
Circle wrists and scrunch hands. Circle shoulders both backwards and forwards, then circle arms overhead, forwards and backwards. Lower arm circles forwards and backwards
Stretch around so you're facing behind you, to stretch the sides, then other way, then go side to side. Then let arms loose and swing them as you go.
Lean over to one side to stretch innner thighs, then over to other side, then roll down to stretch both backs of thighs. Widen legs a little more and grab for left leg, then middle, back, and right leg.
Point feet outwards and go down, keeping back straight and back up again several times. then rotate hips/groin
Lift leg up, circle ankles then knees, same with right, then hamstring stretch.
Leg swings Forward, rightangles, sideways, and back.
Then we either go over kata, or run, to complete the warm up.
If I am at home however, after the cardio (running) I do some more stretching to reall limber up, if I am doing Martial arts skills. If I am going to do weights on arms, I get some lighter weights and just do a few reps to get my arm muscles thoroughly prepared.
Hope this helps
_________________ Jack
Currently 'off' from formal MA training
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Jack
Black Belt
Joined: 22 Jun 2001
Posts: 1591
Location: England
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Posted: Thu Aug 16, 2001 4:36 am Post subject: |
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Oh yes, and well done on becoming a moderator! |
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KickChick
Black Belt
Joined: 02 Aug 2001
Posts: 3282
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Posted: Thu Aug 16, 2001 4:49 am Post subject: |
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Thanks so much Jack!
Deby |
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taezee
Brown Belt
Joined: 12 Jul 2001
Posts: 701
Location: Bayshore New York
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Posted: Thu Aug 16, 2001 6:19 am Post subject: |
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good subject being the fact that the average person may only spend 10-15 minutes warming up..it is much better to warm up much longer..it prepares your body for a vigorus workout and streching and warming those muscles up wil prevent you from tearing them out...which will result in time lossed training....after your workout you should also warm down..relax slow strecthing...the benifits of both are very important... |
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SaiFightsMS
KF VIP
Joined: 28 Oct 2001
Posts: 6397
Location: Ohio
Styles: Shotokan, Shorin Ryu, Shi-to Ryu
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Posted: Mon Dec 10, 2001 9:04 pm Post subject: |
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Being winter now and being that cold muscles are easier to injure maybe this is a good topic to bring up again.
Also do you adjust your warmup routine during cold weather and if so how?
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Bon
Black Belt
Joined: 10 Aug 2001
Posts: 1047
Location: Australia
Styles: BJJ, Kickboxing
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Posted: Tue Dec 11, 2001 1:35 am Post subject: |
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::edit:: _________________ It takes sacrifice to be the best.
There are always two choices, two paths to take. One is easy. And its only reward is that it's easy.
Last edited by Bon on Sat Sep 28, 2002 11:43 pm; edited 1 time in total |
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g
Yellow Belt
Joined: 05 Aug 2001
Posts: 78
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Posted: Thu Dec 13, 2001 2:47 pm Post subject: |
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500 metre run
basic stretching
500 metre run
takes about 10 mins
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kicker
Black Belt
Joined: 17 Sep 2001
Posts: 3649
Location: Canada!!!! (The 5th biggest City)
Styles: kickboxing, muay thai, tennis, lots more.
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Posted: Thu Dec 13, 2001 4:01 pm Post subject: |
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run around a gym doing different running and in directions ways.then we would maybe do pushups along way and like do the splits bending as far you can then we do the hard part is fighting well i would explain it bbetter but it's hard to when dont know all stretches
(by the way it's karateforums 20 000 post )
_________________ when you do your best it`s going to show.
"If you watch the pros, You will learn something new" |
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KickChick
Black Belt
Joined: 02 Aug 2001
Posts: 3282
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Posted: Fri Dec 14, 2001 6:18 am Post subject: |
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Bon....absolutely correct way to stretch. While I was away last week I read an interesting book on plane. Lately I have been reading "self-help fitness of martial arts related" books.... one day I hope to pick up something fictional...but anyway,
I suggest reading Thomas Kurz M.Sc. "Stretching Scientifically" a guide to flexibility training. His advice corresonds exactly to what Bon advised.
Real cool book...easy reading w/ diagrams to follow....He says we all can achieve those front/side splits with simple stretches done at the right times of your workout and have the ability to kick high without a warm up! (regardless of how old you are!)
If you want info in obtaining book PM me...I'll give you details.
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