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Warm up # one
Power of the Instep Power of the Instep is one of the best methods for training your calf muscle, also your reflexes will become very fast when having to move quickly. When doing a perfect Power of the Instep, from a horse stance, keeping arms to the sides, jump up as high as you can, starting from low horse stance, when you feel you are reaching the highest part of your jump, you slap the soles of your feet together under your groin. This way if ever jumping, your groin will be blocked, plus this exercise will create excellent strength once a student starts to learn Flying kicks, their legs will be ready. However those of you who learn how to do power of the instep, and you leave it never practising it, you will find it hard to do your flying kicks like those who stayed on course. It is never how much you do, it is the quality of your training. If you do a hundred kicks, and the last seventy are sloppy because of fatigue. Someone doing ten kicks, full power and speed properly, will kick ten times better then one who throws kicks out with a sloppy intent. Other times it is not the students fault, they have a teacher that makes the student do to many kicks at the beginning of their training. Again it is not the amount, it is the quality, and a great teacher will know exactly how much a student needs to practise excellent style, form, power, and speed. Remember everyone, train what you know, as exact as you can. Never train what you know, sloppy with out a care for the proper form of the kick, punch, block, and so on, it is like this for everything you do, and yes even your power of the instep. Do not over do it, take care to do as much as you can, not as much as someone beside you. I know some of you in class think that you have to do as much as someone that has been their longer, but that is not the case, plus some students think that others are watching them, when this is all inside of your own head. No one has time to watch you, everyone is looking to hard at what themselves are doing. That is why you should not worry about anyone watching you, please remember this and know that everyone is trying hard, and everyone should only do what they can do, not what someone beside them are doing. I want you all to make sure to understand this, and if not, come and ask me about it.
Sifu Dee
Stretching is always important before doing martial arts Notice above when Chris comes up to sit, he sits completely straight spine, straight spine when up, straight spine when going down, always remember this for all of your stretching.
Including two person stretching Look at the stretch above, The Man's name in Black is Chris, he was a student with us for long time, and was a true brother. However look at the way he is bending at the hip, not the back, he is bending at the waist, which is very important, do not try to touch your head to the floor, by curving your spine, yes it is easy, but will also cause your spine to be incorrect. Your spine is to important not to mention this.
Stretching can be for any age, as long as care is taken not to over do it
Another view of two man stretching There are many types of stretching, these are only a few, make sure you always breath while stretching, the rule of thumb is to always breath out when you go down to touch your knee with your chest. Never pull on your leg and touch your head to your knee, this is doing it in correctly. If you want to stretch properly, make sure to keep your spine straight, and when you start to bend down to try and touch your chest to your leg, you will find that it is almost impossible to even go close. Now to touch your head to your knee, is not only easy, it will cause you to create a bent spine. Because when trying to touch your head to your chest, just look at how curved your back and neck is, you see you have to make sure to have proper posture always. Yes some of the instructors might be stretching wrong, maybe they had a bad day, or maybe they forgot to stretch a certain way, the thing is you should make sure that you are doing it correctly, and if you see others doing it in correctly. Don't say anything while the class is in motion, but as soon as they stop, make sure to tell the student beside you to do the same, and if they do not believe you, tell them to come on the internet and read here for themselves. This is very important to keep your spine straight. Not crocked.
"Chi Kung" "Breathing Work" Chi Kung is very good for warm up, once a student is in the advanced warm up class, that is when they can start to learn the advanced methods of warming up. We use many forms of Chi Kung for the advanced warm ups, and in the basic warm ups, we are training our tendons, muscles, bone, body alignments, and strength. In the advanced type of warm up, we still have all of the above, and various Chi Kung exercise that create different types of results. Some of these Chi Kung exercises take a very long time to actually see the results. Others you will feel right away. It truly is a class all on its own which is very important for all westerners. Especially because of the way that we breathe. It is totally different then breathing shallow as most of us do before learning the martial arts. Once we start to learn how to breathe deep down to our bladders, is when we will start to learn how to massage our internal organs. And each different Chi Kung exercise is very unique and can work to develop many different results. Some for healing, some for self defense.
Sihing Sutton, Sifu Dee looking on Learning Wing Chun, will blow you away. Very unique system of Chinese Boxing Sifu Dee standing in background, watching Sihing Sutton doing his one inch Wing Chun center punch. Before and after the regular class times, students should have the time to be able to do some bag work, skip rope, do chin ups, and work on their forms and techniques.
Press me to go home
Sitting meditation is very important, ask your instructor to teach you basic method first If you stick with your meditations which 99% of all students never do, they always give up before they reach any type of level. Why you ask, because people this day and age, want results right away. Please stick with it, please I ask you all to not give up, to meditate even if only once a day, not longer then twenty minutes, all I can do is promise you that I will have opened up doors for you that you never knew existed. Yes it is that incredible.
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