Things You'll Need:
- Practice Space
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Step 1
Begin by getting your lower body loose and raising your hear rate a little. Jog or bounce from foot to foot like a boxer for a few minutes.
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Step 2
Loosen your hamstrings by stepping forward and bending deeply onto that knee. Put your weight on that foot and rock forward a few times to stretch that leg. Repeat the same movement with your other leg.
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Step 3
Loosen your shoulders and the muscles of the pectoral area by wind-milling one arm overhand in wide circles a few dozen times, then doing the same with the other.
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Step 4
Loosen them muscles in the back and the shoulder blades by wind-milling your arms a few dozen times in the opposite direction. They should swing upward, not downward.
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Step 5
Twist at the waist and swing your lower arms and hands with the motion to loosen your abdominal muscles and hands.
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Step 6
Perform an integrated movement for the whole body by assuming a deep knee bend. This is standing wide legged with your knees bent as deeply as possible. Reach out far with your arm to one side, stretch in that direction. Swing your arm up and over to your other side, rocking your body in that direction. As your arm continues it’s under swing return it to its starting point. Repeat this five times for each arm. You are now prepared to start practicing Iron Palm.
