How to Do the Kung Fu Warm-up Exercises

It is important to stretch and warm up before any kung fu training sessions. It is also very important to stretch at other times as well to increase overall flexibility. The overall goal should be to become flexible enough at all times to perform most kung fu techniques without warming up. After all, no one is given a chance to stretch before getting mugged.

Difficulty: Easy

Instructions

1. Begin with a short series of jumping jacks to begin increasing your heart rate and move all of your limbs. Jogging in place combined with basic shadowboxing techniques is an acceptable alternative.

2. Assume a wide stance with your legs straight at the knee and at least 2 shoulder lengths apart. Bending at the waist, reach down to touch your forehead first to one shin, and then the other. Do this slowly; quick, jerking movements can actually damage your muscles.

3. Sitting, place your legs together and in front of your body flat against the ground. Lean forward, attempting to touch your head to your shins again. Again, avoid jerking motions.

4. Standing, throw a series of high kicks with each leg to stretch the leg muscles in the manner that you will actually use them. Front kicks or crescent kicks may be used. Attempt to kick higher than the kicks are normally used.

5. Stretch your arms as well, using wide, circular movements. These may be simulated blocks or strikes; the idea is to stretch the muscles in a way very much like the exercise you are about to perform, like you did previously with the kicks.

Tips & Warnings

• Stretching after a workout will reduce soreness and promote flexibility.

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