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MartialArts

Introduction: The Leg Swing is an exercise that provides multiple benefits. The swing provides excellent stretch for the legs, improves balance, sharpens the eye, improves focus, and disciplines the mind. (This exercise is being presented in two forms – Karate and Tai Chi.)

The Exercise: 

1. Start from a “Left Front Stance”                                     (Figure 1) (figure 1a-side view)

  • Feet a bit wider than shoulder width apart.
  • Left foot forward knee bent, Right foot rear, leg straight.
  • Both feet flat on floor.
  • Left hand extended in front of center of chest; Right hand at side or on right hip.

      K LS 1    

      K LS 2

                    

2. Keep left hand and head still as you swing the right foot up in a straight arc toward extended hand. (Hand provides focus for eye and foot.) (Figure 2)

     K LS 3

3. Swing right foot back to starting position (feet flat on floor).                       

4. Repeat cycle 10 times.

5. Switch to and repeat techniques on other side.

NOTE: In Karate form the leg swing should be precise and specific. DO NOT stress height over form and DO NOT lose balance. Increase range and height over time and many repetitions. Good technique prepares for subsequent action, losing balance interferes with effectiveness.
 
 
 

Purpose:       To strengthen fingers and grip; to train proper fist formation; Helps to maintain flexibility and agility in fingers and wrists.

This is an exercise that can be done anywhere (at the office, taking a walk, watching TV, in the car) and no one will notice or know you are training.

The Exercise:     (apply to both hands)

1. Flex the fingers wide apart and straight. (figure #1) 

Week1 1

2. Curl the fingers to the bridge of the palm. (figure #2)  

 Week1 2

3. Roll the fingers into a tight powerful fist. (figure #3)

             Notice: Palm bridge rolled inside feels like a roll of dimes.

  Week1 3

4. Cover second row of knuckles with the thumb. (figure 4)

 4b. Tighten/squeeze fist.

            Notice: Forearm muscles tighten.

 Week1 4

Squeeze and hold the fist tight 1 – 3 seconds. (figure # 5)

  Week1 5

5. Release grip by unrolling fingers back to flex position.

6. Relax all tension in fingers for 1 – 2 seconds. (figure # 6)

  Week1 6

7. Repeat often.

Casual Practice Examples

Week1 7 arrow Week1 8 arrow Week1 9 arrow Week1 10