Martial Arts - Beginning Kung Fu : 5 Martial Arts - Kung Fu Stretching Warmup

July 24, 2007

The base of kung-fu requires strength and flexibility in the lower parts of the body in the legs. After warming up the legs, stretching the legs prepares the muscle for use then it activates the energy required for any high-level leg activity. Stretching the front of the right leg muscle (quadriceps) just bend the right leg back toward the rear area while standing (with left hand on the wall for balance) with your right hand holding the shoelace area of the foot. Press your right foot up near your rear area with your right hand and hold for 30 to 60 seconds. Slowing release your right foot from your right hand, and then switch, repeat this exercise using the left foot and left hand. Stretching the back of the right leg muscle (hamstring), just extend the right leg straight in front of your body so that the heel is on the ground but not the ball of the toe area. Then lean back on the bending left leg, while standing, slowly stretching forward with both hands reaching towards your right ankles. You can rest your hands onto your thigh to stabilize your balance. Hold this position for 30 to 60 seconds then slowly release your right hand foot from near your right ankle, and then switch, repeat this exercise using the left side. Stretching the calf of the right leg muscle, just extend the right leg straight in front of your body ( do not bend knee) and place the ball of your toes upright against the wall or embankment so that the heel is on the ground, slowly lift your body closer to the wall by using your ball of your left foot. Try to bring your chest as close to the wall as possible. Hold this stretch for 30 to 60 seconds and then slowly release right calf stretch away from the wall by lowering your left heel and then switch, repeat this exercise using the left leg calf. Stretching the mid area muscles (abdominal muscles) , just stand with feet a little more then shoulder width apart then extend right arm over head while bend as far as possible toward your left side reaching with your right arm towards the left side. Hold this stretch for 30 to 60 seconds and then slowly release, repeat this exercise using the left arm. Stretching the chest, forearm and bicep muscles , just stand with feet a little more then shoulder width apart then extend right arm and left arm under shoulder level and reach while keeping both arms straight and extend behind the back as if to touch the fingers of the right hand with the left hand. Hold this stretch for 30 to 60 seconds and then slowly release, repeat this exercise as necessary to stretch these muscles. Stretching the shoulder muscles , just stand with feet a little more then shoulder width apart then extend right arm across the chest toward the left side while using the left hand under elbow or on the triceps to press the arm against the body stretching the right shoulder. Hold this stretch for 30 to 60 seconds and then slowly release, repeat this exercise as necessary to stretch this muscle then repeat this exercise using the left shoulder. Stretching the backside of the arm (triceps muscles) , just stand with feet a little more then shoulder width apart then lift and extend right arm above the shoulder and bend the elbow as if patting your right hand onto your back. Then take your left hand and using the center palm of your left hand over your head push the right elbow back and stretch. Hold this stretch for 30 to 60 seconds and then slowly release, repeat this exercise as necessary to stretch this muscle then repeat this exercise using the left arm.