A kung fu style workout is a great way to engage the whole body. Like all workouts, you need to start by warming up, activating all muscles and circulating blood. At that point, you can start working your upper and lower body. You can alternate the exercises for the two parts and perhaps add jumping jacks or other aerobic movements to your sessions.
Steps
Method 1 of 3: Warm up
Step 1. Do jumping jacks
This simple exercise you did in school is an effective warm-up. Stand upright with your arms at your sides and legs together. Jump by bringing your feet shoulder-width apart and your arms outward and overhead at the same time.
Complete a set, such as 20 jumping jacks or 20 seconds of exercise. Try to continue as much as possible
Step 2. Add jump squats
Start with a squat, the exercise where you pretend to sit but without a chair under you. Keep your feet shoulder-width apart, then slowly lower yourself down as if you want to sit down. Bend your knees up to 90 degrees, then raise your arms as you jump from a squatting position. Land on your feet and repeat the exercise.
Try starting with 5 repetitions and gradually building up to 10
Step 3. Jump rope
Skipping rope is another great warm-up exercise that can make you feel like a kid again. Get a sturdy rope and try to jump for a set period. You will feel your heart beating faster and your whole body muscles warming up.
At first continue until you get tired, then try to jump for 5 minutes
Step 4. Make quick changes of position
One way to prepare for the training you will do is to try some quick changes of position, typical of kung fu. For example, with your left foot forward, snap back and forth slightly a couple of times, then quickly bring your right foot forward.
Step 5. Punch the air
Since you will be using punch-like movements in your workout, you can also do them to warm up. Start with one arm, ten times in a row. Once the exercise is complete, switch to the other arm.
Start with your left foot slightly forward. Step forward slightly with both feet, then punch with your left arm, as if you were in a boxing ring
Step 6. Do a series of rotations with the jumping obliques
This movement warms and stretches the whole body. Start with your feet together. Keep your arms in front of your chest, with your elbows out and palms towards the floor. Start by jumping, rotating your feet and knees to the right, then to the left on the next jump, in quick succession. Always keep your chest facing forward, continuing to alternate directions quickly.
Try doing this exercise for 30 seconds
Step 7. Keep moving
If you need to take a break from warm-up exercises, that's not a problem. However, it always stays on the move. When you stop, run in place so as not to lose the rhythm. Once you've recovered, move on to another exercise.
Make sure you do the rotational exercises. For example, if you start with jumping jacks, try other exercises before repeating them
Step 8. Try "the best stretch in the world"
This yoga exercise stretches the whole body, a basic requirement for kung fu workouts. Start with a front lunge, bringing one foot far in front of the body. As you do this, lower yourself to the ground. The front knee should reach a 90 ° angle, while the back knee should almost touch the floor. Hold the position for 10 seconds.
- Using the arm of the side of the front leg, bend the elbow and lean as far forward as possible on the inside of the thigh. You can try to touch the floor with your elbow. If you can't get to the ground, bend over as much as possible. Keep your other hand flat on the ground to maintain balance. Stay in this position for 10 seconds.
- Finally, place your hands on either side of the foot. If needed, keep your balance with your fingers. Extend your front leg, moving the other as needed, then lift your toes. Hold the position for 10 seconds. Bring the other leg forward and repeat.
Method 2 of 3: Get the Upper Body to Work
Step 1. Make a forward block
Close your hand into a fist and bend your elbow. Bring that arm in front of you with your forearm outward. Keep it at waist height and parallel to the ground. Lift it up, bringing it in front of your face, then over your head. It should be just above the forehead, with the forearm still outward. Bring it back to the starting position.
Alternate arms for 20 repetitions. Start slowly and arrive at a faster pace. You can increase the number of saves when you are more trained
Step 2. Switch to downward parades
Start in the position of the rider. Close both hands into fists and bend your elbows. The inside of the forearm should be facing up. Move one arm forward, opening the palm of your hand, facing down. The arm should be at waist level.
- Move your arm down, pushing harder with the outside of your wrist at the lowest part of the movement. Return to the starting position.
- Alternate hands for 20 repetitions. You can increase the pace and number of movements as you get stronger.
- To assume the rider's pose, keep your feet slightly apart from the hips. You should point your fingers outward. Keeping your back straight, bend your knees until they are just past your fingers.
Step 3. Alternate punches
Start in the half knight stance, i.e. not lowering yourself as you did for downward parries. Bend your elbows and keep your arms at your hips, with your lower forearm facing up and your fists clenched. Start with a forward punch.
- As you punch forward, rotate your wrist so that the inside of your arm faces down when you fully extend it. When you bring your arm back, rotate it up again. Punch directly from the center of the body, rotating the chest back and forth.
- Alternate your arms for about 30 seconds.
- To make the exercise more difficult, lower yourself into the knight pose.
Step 4. Try the stretch push-ups
Begin in a push-up position, lying on the ground with your toes supporting the weight of your lower body (you can use your knees if you prefer). Keep your palms on the ground (or knuckles, whichever is the hardest for you). Go down until you touch the floor, then stand up, without ever bending your back.
- Try ten reps, then stop. Using one arm to balance in the center, extend the other upward. Hold the position for 10 seconds.
- Finally, jump with your legs and rotate your body in the direction you extended your arm, turning your feet as well. Extend that arm in the air. You should keep your face facing up. Hold for ten seconds, then repeat the movement on the other side.
- Finish with five more pushups.
Method 3 of 3: Get the Lower Body to Work
Step 1. Get straight kicks
Begin in the bow pose, keeping one leg in front and one in back. You will use the rearmost one to kick. Put your hands on your hips in preparation for the movement. Use the front leg as a pivot to start moving the other.
- As you shift your weight onto your front leg, start lifting your back leg off the ground. Keep it stretched out. Use the muscles in that leg to kick forward as you push up with the other. Bend your knee slightly, without locking it. Bring your leg as high as possible without losing your balance. Use your muscles to bring her back to the starting position.
- Try 20 kicks on each side, trying to get to waist height, then repeat with the other leg.
Step 2. Try circular kicks
Start in the defensive arch pose, with one leg in front of the other. You can bring your arms out in front of you as if you are ready to throw a punch. Close your hands into fists and bring your lower arms towards your body, with your elbows bent.
- Shift your weight onto your front leg, then lift your back leg off the ground. Instead of bringing it straight forward, spin it out and then forward. As you bring it forward, move it from the outside to the inside.
- Basically, you lift and rotate your foot so that your toes are pointing away from you while it's in front of you. Keep the knee bent until the leg comes in front of you, then straighten it to kick.
- The foot on the ground will rotate and the body will lean back slightly from the kick.
- Do 10-15 reps and switch to the other side.
Step 3. Try cross kicks
Start again from the arched pose. Bring your front leg forward, moving it slightly in front of the other as you lift it. Now, make an arch in front of the body with your foot. As you bring your leg in front of you to the other side, the knee should be facing your body, while the sole should be facing up. Drop the leg on the other side, back behind the body.
Try ten reps, then switch to the other leg
Step 4. Try the leg raises
Lie on your back. You can keep your hands together on your chest, or use them to support your buttocks or back. Lift both legs up in the air together, keeping your knees slightly bent. Lower them again, but don't touch the floor.
