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The basic idea of warming-up exercises is to start at the farthest
place from the heart and to loosen up all the joints of the body without straining the
heart. During the exercises, the hands are placed on the belt when they are not being
utilized and the feet are paralleled to the width of the shoulders.
They are 18 items and last about 25 to 30 minutes to complete.
Toe joints and Ankles: a. starting with
the right foot, alternately bend all the toes down and up ten times; b. bend the big toe
up and the other toes down ten times and c. rotate the ankle from the left to the right
then reverse the action ten times.
Knee joints: a. close the feet and bend the knees all the way down to the
feet (the heels should be flat on the floor) and stand up while stretching knees by
supporting with hands ten times: b. rotate the knees from the left to the right then
reverse the action ten times.
Ankles and calves: using a parallel stance, first lift the heels up and then
place them on the floor standing up only on the heels and pull the entire body back.
Repeat the actions ten times.
Legs: spread the legs wide; a. push the right foot firmly against the floor
(the toes should be placed on the floor facing the outside); push the heel at a ninety
degrees angle toward outside and press the leg down; c. pull the toes up and stand on the
heel; the other knee is bent while the hips push down deeply (alternate with both legs.)
Hips, waist, and stomach: spread the legs wide and hold the hands together
above the head: a. bend the body forwards to the floor and then backwards: b. rotate the
body in a circular movement from the left to the right the reverse the action ten times.
Waist: Mawashi-uke movement: a. twist the body from the left side to the
right four times : b. twist the body from the left side of the back of the waist to the
right four times: c. twist the body downward from the left to the right four times and d.
lean the body backwards while push the hands upward over the shoulders four times.
General exercise push-ups: a. placing the body's weight first on the fists,
do thirty push-ups, keeping the back perfectly straight. b. placing the body's weight on
the fingertips, arch the back and do ten push-ups, using the "dipping" movement.
Fingers: press the open hands together and stretch the palms; b. press the
fingers together and stretch the joints, and shake out both hands well.
Shoulder joints: lift the elbows to shoulder level and pull the arms back to
stretch the chest.
General exercise: sit-ups; sit on the floor with a partner and clasp legs
together; do one hundred sit-ups, without letting the shoulders touch the floor.
Stomach muscles: laying flat on the floor, raise the legs and the neck about
six inches from the floor and hold this position for about thirty seconds each time.
Back: laying flat on the floor, roll the legs back over the head and then sit
up, pushing the head to the knees (repeat this exercise ten times).
Toes: sitting on the floor, stretch the toes up and down then rotate the
ankles (alternate with both feet).
Hip joints: sitting on the floor, raise the right foot up to the chest
supporting by hands and repeat the same motion with the left foot ten times.
General exercise: "squats"; using a parallel stance cross the arms
and do between thirty and fifty deep-knee bends, keeping the back straight.
Hip joints: using the parallel stance, place the hands on the belt and raise
each knee up to the chest starting from the right knee ten times.
Hip joints: using the parallel stance, stretch the right leg up toward the
head ten times, keeping the leg straight(repeat the same with the left leg).
Neck: a. place the chin on the chest and stretch the head back ten times,
tensing the neck muscles; b. rotate the head in a circular movement first toward the left
and then right ten times; and c. turn the head from the left side to the right quickly
then reverse the action ten times.
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