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Class on Oct 28 2010

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Class on Oct 28 2010
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Excellent class for defence against both punches and kicks.

Warm-up

Ex 1: Lie down on the back. With breathing and following instructor's command, turn hands and legs in and out (refer to the class of Oct 27, 2010)

Ex 2: Falling on the back from sitting position (refer to the class of Oct 27, 2010)

Ex 3: Sit up on the floor, stretch an arm forward with the palm facing up and pull down on the fingers to bend the hand down at the wrist so that the palm of the hand faces forward and away from you

Note: The objective of this exercise is to stretch the forearms rather than to bend the wrist. Make sure to squeeze (and even massage) the fingers and the palm with the other hand – this exercises smaller tendons and makes them more elastic.

Ex 4: Similar exercise, except the palm now faces down. Pull the palm down and toward you (again, squeezing the fingers / palm)

Ex 5: Sit on the knees and put the palms down on the floor in front of your body with the inside of the forearms facing forward and your fingers are turned toward you. Start moving your body forward off the knees to stretch the forearms.

Note: Start with putting the hands down closer to your body and move them farther away as you progress.

Ex 6: Same exercise with the back of both palms on the floor (same position as before, just flip the hands over so the palms are facing up and fingers still point toward you).

Ex 7: For 60 seconds do continuous squats, push-ups or sit-ups (no stopping, e.g. do a sit up, lie down, roll on the chest, do a push up, lie down on the chest, roll over, do a leg raise, stand up, do a squat, etc.)

Ex 8: Similar continuous exercises at the wall for 60 seconds. Walk up and down on the wall with the fists, squat at the wall (1) facing the wall while your toes, chest and raised arms touch the wall, (2) with your left or right side to the wall (the raised matching hand and outside of the foot should touch the wall), and, finally, (3) back to the wall (with both your back and heels touching the wall).



 

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