How To Learn Kung Fu

PART 1

Learning kung fu is a great way for you to develop discipline, train your body, and build a strong connection between your mind and your body.

This is not as easy as it turns out in the movies. But it may be possible for you when you learn martial arts.

Before learning kung fu you must first need to learn about the required training methods.

The first thing we will see is the warm-up

and it will make it easier for you if you warm up before doing any exercise in kung fu.

1. Head Rotate

Bend your head down and rotate anticlockwise to complete one rotation and stop.

Do the same ten times and then ten times on the clockwise side.

Benefits: Doing this exercise is good relaxation of the neck.

2. Chin up

Keep your thumbs finger on the chin and count to 10 by pressing upwards. At this time head should bend upwards.

Benefits: If you do this, the neck area will stretch well.

3. Head Down

Bend your head down and press over your head down with your hands and hold for counts up to 10

Benefits: Doing this will stretch the back of your neck well.

4. Shoulder Stretch

First, lift your left arm over the left shoulder and keep your right hand over the elbow of your left hand and pull towards the right side while standing in that position count to 10.

Then lift your right arm over the right shoulder and keep the right hand over the elbow of the left hand and pull it to the right as well as count to 10.

Benefits: Doing this will stretch your shoulders better.

5. Cross Shoulder Stretch

First, you have to move your left hand towards the right-hand shoulder then you have to keep your right hand over the elbow of the left hand and pull it to the right side then count up to 10 and finish.Similarly, on the other hand, count up to 10 and complete it.

Benefits: Doing this will stretch the cross shoulder well.

6. Elbow in and out

First, stretch the left arm forward and bring the right hand over the elbow of the left hand and bend to bring the left hand into the right hand and then bring it out then do the same 10 counts. Similarly do 10 counts on the other side.

Benefits: If you do this, the elbow will stretch well.

7. Wrist rotation

Stand with both your hand's clubs together and rotate your wrists 10 times on the left side and then rotate on the right side 10 times.

Benefits: Doing this will make your wrists stretch better

8. Wrist Stretch Up | Down | Open

Stretch your left arm and your palm should look like it is facing forward. Then bring your right hand up and place it in the palm of your left hand and press backward until you have completed 10 counts. Keep the fingers of the left hand facing downwards and bring the palm of the right hand over the back of the left hand until 10 counts got completed.

Turn the left hand so that the palm is facing forward again but the fingers are facing downwards then bring your right hand and place it on the palm of the left hand and press backward for 10 counts. Do the same with the right hand after pressing.

Benefits: Doing this will make your wrists stretch better.

9. Wrist Stretch Twist

Place the wrist of your left hand over the abdomen and bring the thumb of the right hand to the back of the left hand and twist it slightly until 10 counts are done.Do the same on the other hand up to 10 counts.

Benefits: Doing this will make your wrists stretch better.

10. Shoulder rotation

First, keep the fingers of both hands and place them over the respective shoulders. Now rotate the complete setup for 10 counts and the same should be on the opposite side.

Benefits: Doing this will relax your shoulders better.

11. Hand Rise - Up

First, lift both your arms together and stand up straight. Rotate the two shoulder joints together forward up to 10 counts. Rotate back and forth in the same position for up to 10 counts.

Benefits: Doing this will strengthen your shoulders and arms.

12. Hand Rotate

First, both hands should rotate 10 counts forward together freely. Rotate 10 counts backward as well after rotation.

Benefits: Doing this will loosen your arm and skin straps nicely.

13. Cross Hand Rotate

First rotate both your hands together 10 counts on the left side. Rotate 10 counts on the right side as well.

Benefits: Doing this will loosen your arms and shoulders well.

14. Hand twist

First, you need to hold both your hands together in a straight line. Then stretch your arms and hips together to the left.After rotation, both arms and hips should stretch together to the right side. Similarly, you should do 10 counts in a row.

Benefits: Doing this will relax your arms and hips.

15. Rotate the hip

First bring both of your hands together and place them on the back of the hips and rotate anti-clockwise up to 10 counts. Rotate the hip clockwise up to 10 counts.

Benefits: Doing this will loosen the hips well.

16. Knee Rotate

First, you need to bend your legs slightly. After standing, place the left hand over the left knee and the right hand over the right knee. Rotate both legs in anti-clockwise 10 counts together. Then rotate similarly up to 10 counts in a clockwise direction.

Benefits: Doing this will loosen the knee well.

17. Knee rotate in-out

First, sit with both legs well together and sit with the left hand over the top of the left knee with the right hand over the right knee and both legs open and close together. Do the same for up to 10 counts while sitting.

Benefits: Doing this will loosen the ankles and knees well.

18. Full Sit-Ups,

keep both hands over the respective knees and keep your head down, then sit down and sit up. Do the same up to 10 counts.

Benefits: Doing this will strengthen the knee.

19. Touch

First, stand up straight and keep both legs together without any space between legs. Then bend the back of your body and touch down with both hands towards the floor.

Note: Do not bend both your legs when touching. Do the same consistently up to 10 counts.

Benefits: Doing so will loosen the back and abdomen.

20. Leg catch

First, stand up straight and keep both legs together without any space between legs. Then bend the back of your body and try to touch your head towards your knees by holding both legs well with both your hands.

Note: Stay in the same position until you do 10 counts like this.

Benefits: Doing so will loosen your spine well.

21. Quad Stretch

First, stand up straight and keep both legs together without any space between legs. First, stand up straight, bend your left leg backward with both your hands need to hold your left foot. Squeeze your footwell and count up to 10 counts. Similarly, hold the right leg with both of your hands and count up to 10.

Benefits: Doing so will loosen your foot nicely.

22. Knee catch

First, stand up straight and bend your left leg upwards and bring both your hands under your knees and hold in that position. Hold and count up to 10 counts. Do the same for the right leg with counts up to 10.

Benefits: Doing so will relax your knees and muscles well.

23. Four Stretch

First, stand up straight and lift your left leg and bend the leg in a triangular shape with the left hand placed over the knee of your left leg and place the right hand over the ankle and gently pull the heel upwards and gently press downwards from one side of the knee and keep doing both at the same time up to 10 counts. Then do the same with the right leg.

Benefits: Doing this will loosen your thigh area well.

24. Leg Open Twist

Keep both your legs open widely. After that, your right hand should touch the left toes and your left hand should be facing upwards. Once this is done, then the left hand should touch the right toes and the right hand should be facing upwards. Do the same with both sides alternating up to 10 counts

Benefits: Doing this will loosen the hips and back well.

25. Single leg catch

Keep both your legs open widely.Then bring your two hands together and hold the left leg and keep pressing it until the head touches the knee and stays up to 10 counts. Then do the same on the right side up to 10 counts.

Benefits: Doing this will loosen your transverse hips well.

26. Four Stop

Keep both your legs open up wide and bend down while standing. First, you have to touch the floor with both your hands forward. Second, you have to touch both feet. Third, you should move your hands between your leg space and touch the floor behind. The fourth is to touch the floor with the forearm. Finally, this will form a count when doing it all together. Repeat the same pattern for up to 10 counts.

Benefits: Doing so will relax the shoulder girdle and leg muscles well.

27. Side bend

Keep both your legs open and bend your hips to the left as you stand and bend both arms well. When bending your right hand and it should be above your head and with your left hand placed over the hip. Do up to 10 counts while standing in this position. Then do the same on the right side.

Benefits: will loosen your cross neck and cross hips well.

28. Touch & Bend

Stand with both your legs open, bend your hips forward and touch the floor with both hands. As soon as you touch the floor, bend your back backward and place both hands on your hips at the same time. Repeat the same for up to 10 counts.

Benefits: Doing this will loosen the hips better.

29. Standing Lunge Stretch

Stand straight first. After that, your left leg should be in a forward stance position. Then your hand should be on the side of the hip. Stay in the same position for up to 10 counts. Then do the same on the right side.

Benefits: Doing this will loosen your thigh area well.

30. Side Sit-Up Pedal

First, you need to stretch both your legs well in a triangular shape. Then sit on the left side with the left leg folded. Immediately get up from there and go to the right and sit as well. Do the same ten times in a row.

Benefits: Doing this will loosen the legs and thighs well.

31. Toe Rise - Up & Down

The first step is to stand up straight and lift the heel up and down just as you would with both feet together.

Benefits: Doing this will loosen your feet and heels well.

32. Circles

First, you need to stand up straight and rotate your feet well.

Benefits: Doing so will relax both your feet nicely.

33. Foot Twist

First, you need to stand up straight with both legs together. Then turn both your feet downwards and stand for 10 counts in the same position.

Benefits: Doing this will loosen your feet and heels well.

34. Foot Ankle Stretch

First, you need to stand up straight with both legs together without space between them. Then turn the left foot and the front parts of the toes should touch the floor. Hold up to 10 counts on the return position. Do the same for the right side when it is done.

Benefits: Doing so will loosen your feet and toes well.

.35. Ankle Rotate

First, you need to stand up straight with both legs together. Move your left leg backward and rest your foot on the floor. Then rotate your ankle 10 times to the left. Then rotate 10 times to the right. Next, change the right leg and do the same 10 counts on the right and left leg.

Benefits: Doing this will loosen your feet and ankles well.