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Push-ups are one of the easiest exercises for developing the shoulders, arms, back, abdominals, core muscles as well as other parts of your body. It is one of the most popular exercises among students at the "Golden Dragon" school. Let's see what makes this exercise such a favorite.
To start, let's deal with the initial position. It´s essential to keep your entire body straight. Don´t bend at the waist because it can transfer all your weight to the ligaments of the spine, and you won´t be working your muscles properly in this position. In fact, it can even be harmful because there´s the potential that any sudden or abrupt movement could pinch a nerve or dislocate a disc.
You should also avoid the opposite extreme of raising the pelvis too high. This position will put an uneven load on the arms and shoulders, which is not good for their development.
Maintaining the correct position for push-ups, with the waist straight and in-line with the rest of the body, conditions and develops core muscles such as the abdomen.
Put simply, learning the correct position for push-ups is key, otherwise you won´t get the results you´re looking for.
In the standard position, hands and feet should be placed about shoulder width apart. There´s a widely held but mistaken belief that placing one foot over the other leads to quicker and better results. This is a fitness myth, however. Placing one foot over the other can lead to uneven or asymmetrical muscle development, because muscle groups that should be involved in push-ups aren´t worked. It can also lead to less than optimal coordination.
There are many variations on the classic push-up. For example, you can bend your elbows to the sides or keep them tucked in close to the body. Both options are useful, as they each work different muscle groups. In the first position, your weight is mostly on your hands, and in the second position on the shoulders. Also you can perform push-ups with a narrow or wide hand position.
Here is series of stretching exercises for our students. Each description matches the corresponding number in the video and on the picture.
It is important that the exercises are done in the sequence indicated here.
All exercises should be done first on the left leg and then on the right.
Always warm up at least 15 minutes prior to stretching.
Move slowly when stretching. Take this time to relax and focus on your breathing.
Stretch to the point of medium tension. If something hurts, stop immediately. Stretching should feel good.
Try to stretch at least 3 times a week. This workout can take minimum 10 minutes, or as long as you'd like. Regular stretching exercises can improve your performance, prevent injuries and help you to relax.
- Have you practiced any martial arts before?
- No, I have never practiced martial arts before.
- What did you know about Martial arts before and why did you decide to start practicing?
- I knew a little about Qi Gong from my husband, who had studied some stances with a personal trainer and, of course, I knew about martial arts from the movies! I decided to start practicing because a friend encouraged me to try it and I was surprised how much I enjoyed it.
A Zen master named Gettan lived in the latter part of the Tokugawa era. He used to say: "There are three kinds of disciples: those who impart Zen to others, those who maintain the temples and shrines, and then there are the rice bags and the clothes-hangers."
We have a special offer for families:
- 10% off - discount for the second family member (adult or child)
- 15% off - discount for the third
At the initial level of learning kung fu the warm up is the most important part of the training; and just so you know, the initial level is the first 3-5 years.
Warm up consists of two parts:
- Joint workout;
- Gun-Fa (methods of workout – the exercises to develop strength, endurance, flexibility, and speed).
In modern times, we divide the workout into two parts to make practitioners more attentive to what they are doing and how they are doing it. The importance of warm up is that it develops the body with maximum efficacy, thus preparing it for further technique practice and subsequent overall body development. In addition it heats muscles and tendons, which reduces the risk of injury.
Golden Dragon Martial Arts School
“Traditional Chinese Martial Arts: Myths and Reality”
a talk by Valery Prosvirov, Head of Golden Dragon
March 02, 2013, at 12 pm
- Presentation on history and philosophy of traditional Chinese martial arts;
- Demonstration of Kung Fu, Tai Chi and Qigong technique;
- Explanation of key connections between martial arts and traditional Chinese medicine;
- and, as always at Golden Dragon, very tasty Chinese tea!
Come and bring your friends, everyone is welcomed!