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Chinese Gongfu. or Wushu, or martial arts, has been practiced for several thousand years by people in China for physical training and self-defense. It is practiced in various types of set exercises, either empty-handed or with weapons. Monday, 13 August 2012 Warm-up solo form, both mentally and physically. Loosenedup joints will function that much better, and warm and flexible muscles will respond in the way you would wish. Remember that tai chi is body and mind in total harmony. When the body is moving well the mind can be at ease. It is the flow and rhythm of movement which soothes the nervous system and calms the mind. With the calming of the mind, signals are sent throughout the body which encourage deep relaxation. A tenet of traditional Oriental medicine is: The mind affects the body, and the body affects the mind - the two are inseparable. In our warm-up we will stretch the tendons and muscles gently, and loosen the joints and articulations. The internal organs benefit indirectly by receiving a soft massage from the twisting movements. Although this warm-up is very gentle, if you have any doubts about your ability to perform any actions in this book, please consult a doctor prior to commencement. Points to remember 1 Perform the exercises slowly and smoothly. 2 Go only as far as you feel comfortable. If you are unused to exercise, begin easily and gradually increase as and when you feel fit. WARM-UP Fig. 3 Clasp your hands together in front of you. Spread your feet one shoulder width wide, weight evenly distributed. Fig. 4 Slowly swing your hands to the left and to the right as far as they will go naturally. Do not push the rotation beyond its current limit. Perform five swings to the left and five to the right. When you have completed your ten rotations, finish with your hands still clasped in front of you. WARM-UP Fig. 5 From your previous position, bend forwards and downwards and try to touch the floor in front of you with the palms. It doesn't matter whether you do touch the floor or not - simply the act of stretching is the most important thing. Go only as far as you can without putting undue stress on your back. Fig. 6 From your previous position, bend your knees slightly and swing your arms up over your head and stretch. Repeat figs 5 and 6 five times in a flowing, smooth action. WARM-UP Fig. 7 Place your left hand on your left hip, with the elbow bent. Extend your right arm straight up, to rest against your right ear. Fig. 8 Stretch as far as comfortable towards your left side, taking the pressure of the bend on your bent left elbow. Your back should feel only the stretch, not your body weight. You will feel the muscles on your right side stretch in this movement. Return to the upright position and repeat five times, slowly and smoothly. Change hands so that your right hand is placed against your right hip, with your right elbow flexed and your left arm straight up. Repeat the stretch to the right side five times as before. WARM-UP Fig. 9 Stand up on your toes with both of your hands extended forwards and the elbows bent. Rotate your hands outwards in a circle, five times for both hands. When you have completed this, rotate the hands inwards five times. As you are turning your hands, try to feel the stretch in your wrists as much as possible. This exercise will help to prevent stiffness in the wrists. Fig. 10 Place all of your weight on to your left leg and extend both hands in front of you, with the elbows bent. Keeping your knee straight, lift your right leg approximately 12 inches (30 cm) from the ground. Rotate your right ankle, five times to the right and five times to the left. Place your right leg down and repeat the same exercise with the left ankle. WARM-UP Fig. 11 On completion of the previous exercise, place both of your hands together as if in prayer. Lift your left leg, placing it just above your right knee, and balance in this position for 15 seconds. When you have completed the exercise, change legs and repeat for the other leg. Fig. 12 Extend both of your hands in front of you, with the palms facing down. Swing your right leg up as high as you can without strain and attempt to touch the palm of your right hand. As your right foot touches the ground, swing your left leg up in the same fashion. Repeat five times for each leg. Raise only as high as you feel is comfortable; increase the height as you become more able. WARM-UP Fig. 13 Extend your hands to the sides, with your palms facing down. Swing your right leg up and try to touch the right palm with the toes of your right foot. As your right foot touches the ground, swing your left foot up and try to touch your left palm. Repeat five times for each foot. If you cannot touch the palms, don't worry - it is the act of raising the leg as high as you can which will stretch the tendons. WARM-UP Figs 14 and 15 Extend your feet two shoulder widths apart, parallel to each other. Bend your knees and sink your weight equally on to both feet. Place your hands on top of your pelvis and lean forwards. Swing your body to the left, keeping your weight evenly placed on both feet. Continue the rotation backwards and to the right until you end up where you started. From this position, swing your body to the right in exactly the same fashion, until you end up in the bent forward position as before. Repeat the exercise to the left and to the right, five times in each direction. Take this exercise slowly, especially during the early stages of your training.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.