sports and fitness

When it comes to bowling etiquette, there are a few things to keep in mind

September 26, 2021 by Shankar Jaiswal Leave a Comment

Bowling etiquette is crucial for a variety of reasons. For starters, it makes the game more entertaining for everyone involved, whether you’re just having fun with your buddies or playing in a league. Second, it contributes to the safety of everyone and everything. If you want to know how to have proper bowling etiquette the next time you go bowling, read this article.

Method 1: General Etiquette Recommendations

While in the bowler’s area, always wear bowling shoes:

You risk damage the approaches and/or equipment if you use street shoes.

When putting on your bowling shoes, keep them as far away from walkways as possible to prevent anyone from tripping over them.
If your street shoes are damp or soiled, make sure you remove them as far as possible from the lanes. If you track water, mud, or anything else onto the lanes, you risk falling flat on your face or injuring someone else.

Don’t eat or drink anything while you’re on the bowler’s area:

A drop of water, for example, may rapidly become a major threat. Eat or drink at a seating area behind the main bowling area, or just away from all of the lanes.

Avoid yelling or swearing:

Even if you were enraged by a missed strike, keep in mind that if you are at an open bowling session and there are families with children present, they will most likely be able to hear you, which may make them feel uneasy.

If it’s not your turn, stay off the approach:

If it is not your turn, either return to your seat or move out of the path of any bowlers. This can be inconvenient, especially if they were throwing their ball and you walked in front of them.

Check to see if you have permission to use someone else’s ball:

If you need to use it for any reason, ask them gently and make sure you have a valid explanation. Respect their decision and move on if they say no.

If your ball becomes stuck and you need to use someone else’s, simply inform the next bowler on your lane. Their ball may collide with it, or it may become trapped as well. If their ball becomes trapped as well, approach a worker and explain that you have a couple of stuck bowling balls. It might take a long to get them back, but it could prevent someone from being upset because their ball was used.

Method 2 When You’re Bowling

Prepare to take your turn right away:

There are probably other bowlers on your lane who would also like to bowl. As a result, when it’s your turn, make sure you’re walking up to the area right away to avoid making everyone else wait.

If you need to use the restroom, try to plan ahead so you have a minute before your turn and go as quickly as you can. If you’re comfortable with it, you can choose someone to bowl for you if you don’t return on time, so no one has to wait.

Do not bowl until the pin setting machine has completed its whole cycle and the sweep bar has been lifted entirely:

While you should be ready to bowl as soon as it is your time, you should wait until that short process is completed, as neglecting to do so could result in you injuring your equipment or your ball becoming stuck.

Do not walk past the foul line:

It’s risky to do so since you can end up with oil on the approach, which could be dangerous for anyone walking on it.

Make sure you’re not throwing your ball down the wrong lane:

Although you will almost certainly be warned if you are going to throw your ball down the wrong lane, it is possible that you will not. As a result, it’s critical to keep track of which lane you’re on at all times, because if you throw your ball down the wrong lane, the game will most likely be delayed while the score is adjusted.

As soon as your turn is completed, step away from the approach:

This will quickly free up the approach for someone else to bowl, and it will not cause the game to be delayed unnecessarily.

Recognize that the right-handed bowler is given preference:

Allow them to go first if it is your turn and you and the person to your right are both ready to bowl at the same moment. Step away from the approach and wait patiently for them to do their task.

Conclusion

Always use bowling shoes and eat or drink only in specified locations to help keep the bowling area clean.
Be courteous—arrive on time, stay off the approach unless it’s your turn to bowl, and don’t curse or yell if you have a bad roll.
Following all of the game’s regulations, such as just using your lane, requesting permission before borrowing someone else’s ball, and waiting for the pins to fully set before bowling, is good etiquette.
If you and another person are both ready to bowl at the same moment, the person on the right should go first and the other should wait until they’re done.

How to Perform a Sitting-to-Standing Workout

September 24, 2021 by Shankar Jaiswal Leave a Comment

Moving from a sitting to a standing position is something that most people do on a daily basis. When done thoughtfully, however, this motion can be a gentle—yet effective—exercise. The legs, lower back, and core can all benefit from this exercise. It’s especially beneficial for the elderly and those suffering from lower back or hip ailments. The nice part is that you can practice this exercise almost anyplace. By adding weights, increasing the amount of repetitions, or sitting on a stability ball, you may make this a more intense workout.

Method 1 Performing the Basic Move

Take a seat in a chair:

Align your feet, knees, and hips so that you’re sitting tall and your lower back has a little arch. As if you’re preparing to do sit-ups, place your hands behind your head and clasp them together.

You should not move your feet when standing:

Lift yourself in one continuous action by using your leg muscles. Lower yourself back into your original position once you’ve ascended to the point where your knees are straight but your back is still arched.

Throughout the exercise, try not to move your feet at all.
When sitting, keep your knees directly above your ankles, and when standing, keep them from extending past your mid-foot.

Perform three sets of ten reps each:

Lift and lower yourself ten times, then rest for a few minutes. Continue until you’ve finished three sets. Do this series of moves five times a week for optimal results. You may not see improvements for up to 6 weeks if you practice consistently.

Method 2: Experimenting with Different Exercises

Between your legs, place a little object:

If you find that your knees fold inward when you stand, you may need to strengthen your gluts. This can be helped by doing the sit-to-stand exercise with a tiny object between your legs. This is best done with a little exercise ball or even a child’s bouncy ball, but almost any small object will suffice. As you stand, place the ball (or other object) between your legs and squeeze your legs together to keep it in place.

Use a small pillow, yoga block, plush animal, or book to help you relax.

Instead of sitting in a chair, sit on an exercise ball:

This will knock you off balance, making it more difficult to get to a complete standing position. A stability ball can help you strengthen your legs and tone your core more effectively.

Increase the amount of reps you do:

You can progressively increase the number of reps you do in each set for faster results. Try three sets of 15 reps. If you still want more intensity, try three sets of 20 reps. You can also practice this workout more frequently during the week.

Dumbbells can be used to add extra resistance:

Holding a dumbbell in each hand[7] is another method to make this workout a little more challenging. Starting with 3 pound (1.4 kilogram me) weights is a good place to start. If it isn’t enough, increase the weight to 5 pounds (2.3 kg).

If you can complete 15-20 reps without becoming fatigued, increase the weights gradually.
Increase your weights in 2 pound (0.91 kg) increments every 8 weeks as you continue to work out.

How to Work Out on the Stairs

September 23, 2021 by Shankar Jaiswal Leave a Comment

Sure, fancy (and pricey) exercise machines can provide a wonderful workout, but why not try something as simple as a staircase? You don’t even have to leave your house to use them, and you can do a variety of exercises on them. Read on for a list of stair-based cardio and strength training routines, then head to the stairwell for a wonderful workout!

1. Sprints up and down the stairs:

If you can complete stair sprints, you can progress to a more intense cardio routine. This one is simple: sprint up the stairs as quickly as you can, walk quickly (or jog) back down, and then sprint back up. Continue climbing up as quickly as you can for as long as you can—it might only be 1-2 minutes or less. After a 1-2 minute pause, continue with 1 or 2 additional sets of sprints.

• Sprinting up the stairs is a great way to get your heart rate up. Keep in mind that if you’re not in form for such a strenuous workout, this could be deadly. Use caution and gradually increase your speed—you don’t want to risk a cardiac event or an injury from a tumble.

• Pump your arms back and forth to keep your tempo. This keeps you going and makes your body work harder.

• If you’re doing stair sprints, don’t take the stairs two at a time unless you’re sure you’re comfortable and safe doing so. Also, if you have knee difficulties, stay away from this activity.

2. Stair hops:

Step up with one or both feet, but take it slowly. Hoping or hopping up the stairs is a polymeric activity that also serves as a terrific aerobic workout. Begin by facing the stairwell and placing your feet on the ground or the bottom step. Bend your knees slightly and propel yourself off the ground to land on the next step up cleanly and safely. Carry on in this manner all the way to the top of the flight of stairs.

• Stair jumping is a wonderful workout, but if you don’t have good balance or aren’t in decent physical shape, you run the risk of slipping and falling.

• If you have shallow steps, don’t do this workout. Each stair tread must allow your entire foot to land flat and not dangle off the edge.

• For a more rigorous workout, some people practice one-leg jumps, but keep in mind that the risk factor is significantly higher.

3. Lunges on the stairwell:

Stair lunges are a great leg and glutei strength training exercise. Begin by standing at the bottom of the steps and doing lunges. Step up 2 or 3 stairs with your right foot, stretching but not overstretching your leg muscles. Concentrate on lifting yourself up the steps with your right leg—you should feel it in your thigh muscles if you’re doing it correctly! On the step, bring your left leg up to meet your right leg. For the following lunge, begin with your left foot and alternate.

• Aim for ten lunges per side, or as many as possible.

• Stair lunges are difficult on the knees. If forward lunges are bothering your knees, try reverse (or backward) lunges as you descend the stairs.

4. Steps to the side:

With this addition to lunges, you may target your inner and outer thighs. Begin by standing at the bottom step and pointing your right foot towards the stairwell. With your right leg, take a side step up to the first stair, then bring your left leg up beside your right. Repeat until you reach the top of the steps, then walk down and repeat with your left leg leading this time.

• If the stair treads aren’t deep enough for both of your feet to fit side-by-side, don’t attempt this exercise.

• Alternate forward lunges, backward lunges, and side lunges in a set. You’ll certainly feel the heat!

5. Raise the calf:

Lift your toes up to the edge of the step to tone your calves. Calf raises target your gastronomes muscles, which make your calves pop. Here’s how you can make them:

• Begin by standing on the lowest step’s edge with both feet. Only about 1/4 to 1/3 of each foot should be on the step, with your heels hanging off the edge.

• Raise yourself as high as you can on your toes. Maintain a straight back, legs, and feet, and avoid leaning forward or backwards.

• Hold the calf lift for 5-10 seconds, then return to the starting position and repeat 10-20 times. If preferred, take a 1-2 minute break before continuing with the second set.

• If you’re worried about losing your balance, keep at least one hand on the railing or handrail.

• For a more effective exercise, try doing it on one leg, but only if you have handrails on both sides to help you balance.

6. Push-ups on the stairwell:

Push-ups on an incline and decline work your arms, chest, and core. Push-ups are a great strength-training workout, and doing them on the stairs makes them even better! Use the following method to accomplish 2-3 sets of 10-20 repetitions of both incline and descent push-ups:

• Face the stairwell and place your hands on the first (for a more difficult challenge) or second (for a less difficult test) (for an easier push-up). Extend your legs straight behind you and keep your arms straight without locking your elbows.

• Slowly bend your elbows while keeping your hands shoulder-width apart, lowering your upper body and face towards the step.

• Lower yourself until your nose is nearly in contact with the step. Slowly push yourself back up to the starting position after pausing for at least 1 second.

• After you’ve completed a set of uphill push-ups, switch to decline push-ups by placing your feet on the bottom or second step and your hands on the ground.

7. Interval training:

In a single session, mix and combine several stair-based aerobic routines. Don’t be scared to switch things up by establishing your own interval training regimen. Doing one stair-based cardio workout for 10, 20, or even 30 minutes can get physically exhausting or uninteresting. Interval training can be as basic as alternating between going up and down the stairs at a moderate pace and at your quickest pace for 1-2 minutes at a time. However, you are free to create your own interval training routine using a number of stair-based workouts.

• Warm up for 5 minutes by slowly walking up and down the stairs, then cool down for 5 minutes. Include 1-2 minute rest times throughout your workout.

• After your warm-up, try this interval workout: 5 minutes of running up the stairs, 1 minute of sprints, 5 more minutes of jogging, then 2 minutes of rest. Intersperse the intervals with stair jumps and hops to really get your heart racing. Then go for a 1-2 minute stroll and repeat the process.

8. Jogging or walking:

For 5-10 minutes at a time, go up and down the stairs. Walking up the stairs isn’t a joke—a it’s real workout! While a long flight of stairs, such as those found in a sports stadium or an office building, is ideal for this, your residential staircase will suffice. Simply walk or jog up and down the stairwell for 5-10 minutes, or as long as you can. Take a 5-minute break to walk, stretch, or strength train, then return to the stairs for another 5-10 minutes. If you want, go over everything one more time.

• Power-walking or jogging up the stairs will increase your heart rate and breathing rate, making it the type of moderate-intensity aerobic exercise that health experts recommend you perform for at least 150 minutes each week.

9. Extensive strides:

Walk up the stairs quickly, each stride covering two or more stairs. It’s a fantastic workout to walk up stairs, but you can make it more difficult! With each step, try prolonging your stride and skipping as many stairs as you can securely and comfortably. Long strides train your leg muscles more than just walking up and down steps, especially the muscles in your back legs.

• Walk down the stairs normally, then return up the stairs with large strides. If you can, repeat for 5-10 minutes, take a small rest, and then repeat for another 5-10 minutes if you can.

• If you have long legs, you may be able to cover four stairs with each step, but don’t be astonished if you only manage two or three.

10. Routine activities:

As you go about your daily activity, take the stairs more regularly. Stairs are a fantastic type of exercise because you already use them on a regular basis. However, seek for small strategies to increase your stair usage. Make many trips to bring items upstairs or downstairs at home, for example, to get extra exercise—and not only because you always forget to take things with you!

o When you’re away from home, find methods to use the stairs more often: take the stairs instead of the elevator to work, or park higher up in the parking garage so you have more stairs to climb on your way out.

o Whether it’s a regular programmed or an unstructured “lifestyle activity” like walking up the stairs, exercise is exercise. Lifestyle activities have been demonstrated in studies to be just as helpful to your health as aerobic exercise programmers.

How to Become More Flexible

September 23, 2021 by Shankar Jaiswal Leave a Comment

Our joints and muscles grow less flexible as we age. When you wake up from a long night’s sleep, you may realize that your body is stiff, that you’ve developed new pains in your shoulders or back, or that you can’t stretch your arms as high as you used to without suffering. Fortunately, there are techniques to reclaim the natural flexibility that most of us had as children. Flexibility promotes circulation, muscle health, and endurance, as well as helping to prevent injury and possibly even osteoporosis. Increasing your flexibility requires daily routines and workouts that stretch your muscles and joints.

Adopt a different mindset when it comes to stretching:

Athletes and fitness fanatics have previously been taught to stretch in a way that can actually limit flexibility. Static stretching, which involves standing still and putting muscles or joints into a stretch, may feel nice in the moment and is wonderful for targeting specific muscles, but it does not produce long-term flexibility improvements. Static stretching puts the body in a tense state, similar to how you may tense up in a car accident, which can lead to muscle damage.

Think about stretching as a calming technique rather than static stretching, which involves labor into a stretch. Do you remember the old adage that those who are calm at the time of impact in a car accident are less likely to be hurt than those who brace themselves first? Stretching is the same way.
Begin by putting your body in a stretch position and then easing into it. You should maintain a calm and concentrated state without putting any strain on your muscles or joints.
Active stretches, rather than static stretches, are especially beneficial before an exercise. If you experience tightness in a specific place, though, do some static stretches to loosen it up before you begin your workout.

Stretch once you’ve warmed up for your workout:

Stretching cold muscles, according to most experts, might result in muscle injury or pain. Consider stretching as part of your fitness programmed instead:

Begin with a light aerobic activity like brisk walking.
Next, stretch all main muscle groups once your heart rate has increased and your muscles have warmed up.
Do some form of exercise, such as running.
Light activity, such as brisk walking, can help you relax.

Stretch at least six times a week or every day:

It is not required to do sit-ups, crunches, or push-ups to become flexible; nonetheless, an exercise programmed must be balanced in terms of training the opposing muscles of a joint. Do each stretch for at least 20 seconds, as often as you’d like during the day or week.

Try to stretch even on days when you aren’t doing anything else for your fitness, but don’t worry if you don’t have time: one study indicated that stretching six times a week is optimal, but you’ll get the advantages even if you stretch twice a day, three to four times a week.
One good method to incorporate stretching into your day is to do it first thing in the morning and last thing before bed. Stretch the quadriceps (quads) in the front of your thigh, hamstrings in the back of your thigh, calves, chest, back (including the trapezius between the shoulder blades), shoulders, triceps on the back of the upper arm, biceps on the front of the upper arm, forearms, and abdominals.

Deep, painful stretches should be avoided. Instead of attempting to hold postures that are difficult to maintain for the duration of the stretch, try to find positions where you can sit comfortably and converse or watch television. Holding a stretch for 30 to 60 seconds while breathing properly is critical. You’ve stretched too far if you can’t hold it without pain and breathing regularly.
- When stretching, don’t strive to hold yourself perfectly still; stretching isn’t a balancing act! Instead, stretch to the left or right and move around a little. Take a deep breath and lean into the stretch. If you want, try stretching while listening to soothing music and moving your body slowly to the beat.

Method 2: Increasing Flexibility Through Yoga

Take up yoga:

Yoga is an excellent daily exercise for increasing overall strength and flexibility, as practically every pose improves with practice. It’s adaptable to your fitness level and may be as easy or as challenging as you choose, all while developing your flexibility.

Poses like the Warrior and the Forward Bend adapt to your present level of flexibility (you only go as far forward as you can), but your flexibility level improves slightly each time you practice them. At first, the difference will be modest and difficult to notice, but persevere and you will notice a significant improvement in your flexibility.

Every day, try this basic habit:

From start to finish, it only takes a few minutes and is a terrific method to start working on general body flexibility. Before moving on to the next pose, try to hold it for five to ten breaths:

Begin in Mountain Pose. With your feet together and your hands extended at your sides, palms angled downward and eyes closed, stand tall. Standing tall stretches your back, shoulders, and arms, and it’s a really basic stance.
Lie down in Child’s Pose. Lower your upper body down onto the ground with your arms extended in front of you while sitting on your feet with your knees touching the floor. Stay in this position for as long as you want.
Raise yourself into a Downward-Facing Dog position. Standing in child’s pose, spread your feet hip-distance apart, bend at the waist, and position your hands in front of you. At a ninety-degree angle, your body should hinge. Spread your feet wider if this stance is difficult for you.

To target more particular locations, learn more:

There are specific yoga practices that can help you achieve specific flexibility goals, such as performing the splits or touching your toes. To master more positions and become more flexible, consider enrolling in a yoga class or following a video programmed.

Because yoga is such a popular trend, there are a plethora of free workout routines and videos available online to suit any level of flexibility. If you’re a beginner, look up “beginning yoga for flexibility,” or “advanced yoga for flexibility” if you’re more accomplished.

Learn how to breathe properly:

Yoga is about mind-body relaxation and discipline, and good breathing is an important part of that process. Proper breathing during yoga (and other stretching practices) can actually enhance the stretch by relaxing the body and increasing oxygen flow to the targeted muscles.

Raise your arms as high as you can above your head and take a deep breath to get a sense of how this works. During the inhalation, notice how your arms naturally rise even higher.
Inhale through your nose while stretching and exhale through your mouth while holding the stretch. As you inhale, your abdomen, not your chest, should expand.

Method 3 Targeting Specific Muscle Groups

Concentrate on your shoulders:

You must target stretches in both the shoulder and its mirror location in the chest to increase flexibility in your shoulder muscles.

Take a deep breath and stretch your chest muscles. Clasp your hands together with both arms behind your back. Raise your arms into the stretch and hold it for ten to twenty seconds.
Each day, stretch each arm as far across your chest as you can without feeling pain and hold it for at least twenty seconds.

Hamstrings should be stretched:

Because this is a fragile muscle that is frequently injured by athletes, stretch it after you’ve warmed up.

Sit with one leg extended in front of you and the other bent on the floor. Lean into the stretch on the back of your thigh by reaching forward with your hands and grabbing the foot on your outstretched leg. Hold the position for ten seconds. Rep with the opposite leg.
You may execute a similar stretch while standing by putting one leg up on a bench, stool, or chair and reaching down for your foot while leaning into a stretch. Rep with the opposite leg.

Concentrate on your back:

Limit this area to the hip and spine muscles and divide it into dorsal (back) and ventral (front) halves.

For the dorsal side, focus on stretching your hips and hamstrings while avoiding stretching your spine (which is at risk of injury if you overwork it). Try lying down on your back and elevating both knees to your chest while pulling your head forward in a crunch.
To stretch the abdominal muscles and hip flexors on the ventral side, try the yoga stance cobra.

Concentrate on your legs:

Leg stretches are essential for maintaining range of motion, especially if you’re a runner or cyclist:

Sit on the floor, right beside each other, with your legs as flat on the ground as possible. Stretch all the way down to your knees. Face forward rather than bending your head to face your knees. This will also extend your neck muscles; if doing this exercise affects your neck, stretch while facing your knees. Sit with your legs straight out in front of you and swing your right leg over your left leg a few times. Carry on with your left leg in the same manner.

How to Succeed at Kick-Ups

September 16, 2021 by Shankar Jaiswal Leave a Comment

The practice of juggling a soccer ball with the feet, thighs, and head is known as kick ups or keepie-uppies. It’s a terrific approach to concentrate on ball control while still getting a good workout. In competitive kick ups with friends or teammates, winning involves regular practice and the application of skills such as observing the ball, getting into a cycle, and anticipating where the ball will go. You can start by mastering the fundamentals, establishing your talents and style, and then focusing on winning.

Part 1: Mastering the Fundamentals

On your thigh, bounce the ball:

Although soccer is generally played with the feet, beginners at kick ups should focus on the thighs first since it is easier than juggling with the feet. The ball should land on the thigh’s flat surface, not on the knee. Drop the ball to your thigh, give it a bounce, and then catch it. Before trying for several bounces, perform this for a few reps to get the motion down.

On the laces, use the bridge of your foot:

After you’ve mastered the thighs, move on to the feet. Drop the ball where your toes begin and make contact with it. To make the ball bounce up rather than forward, keep your toes pointed slightly up.

Straightening your toes to point forward will cause the ball to bounce away from you.
Begin by bouncing the ball off your foot one at a time, making sure it rises straight up. Increase the number of kicks in a row once you’ve mastered keeping the ball straight.

Begin by putting your non-dominant foot to work:

Most people have a dominant foot, and it’s easier to let that foot do all the work, but the finest kickers will have equal strength in both feet. Once you’ve mastered your dominant foot, go to your other foot and practice just as hard.

This will allow you to rest your dominant foot during competitive kicking ups and provide you more alternatives for establishing a routine.

Using your foot or thigh, kick the ball up to your head:

Kicking the ball up to your head with precisely the proper amount of power is difficult and takes practice. The ball should be right out in front of your head when you kick it into the air, so you have to lean slightly forward to hit it. Instead of hitting your forehead, the ball should bounce off the flat area of your head.

Instead of hitting the ball forward or backward, try hitting it straight up off your head.
Because you can acquire more power with your foot, moving the ball from your foot to your head may be a little easier than moving it from your thigh to your head.

Part 2: Developing Your Kick-Ups Techniques

Consistent practice is essential:

Beating others at kick ups requires regularly outperforming them, which can only be accomplished via practice. Every day, practice kick-up methods to strengthen your legs and develop muscle memory for the motion juggling the ball requires. One strategy to practice is to set a time restriction for yourself to work on the skills, and then gradually increase that time each day.

Try to hold the ball for 10 seconds or 10 reps without dropping it. Establish a goal like this and then set a new, slightly higher goal as you achieve it.

Find the motion that is most comfortable for you:

Juggling will help you win kick ups more often if you’re comfortable with it, so if one style of moving feels better, do it that way. To kick at the ball, some people like to move their foot at the ankle, while others prefer to extend their knee slightly. Your bent leg can even be moved up and down at the hip.

Try each method for a few minutes to determine which one feels the most natural. Then become an expert in that style.

Perform drills to perfect your technique:

You can’t set a target of getting 50 bounces on your first attempt. Bounce the ball off the ground and kick it up into your hands on a firm surface. Before catching it, drop it again and kick it again with a bounce in between. Then, without bouncing it, kick it twice and catch it. This phase will assist you in perfecting the move before going for too long.

You want the ball to go straight up after the kick without too much spin, so if you do one kick and it doesn’t go straight up, repeat the drill until it does. This provides you with a solid basis on which to build.
You can add to this fundamental drill by passing it from one foot to the other, or by doing 10 reps on the foot, 10 repeats on the thigh, and 10 reps on the head. Drills are used to perfect technique on a few reps before attempting the most reps.

Part 3: Maintaining the Zone

Keep an eye on the ball:

Keeping your eye on the ball may make you appear weak, yet it is the most effective strategy to keep the ball rolling. You may believe your foot or leg is in the perfect position for a pass to your head, but viewing the ball will tell you otherwise. The location of the ball will reveal whether or not you used the proper technique.

You can practice juggling the ball without looking to challenge yourself, but viewing will give you an advantage over your opponent when you’re playing to win.

Keep your equilibrium in mind:

Because kick ups necessitate being on one foot for an extended amount of time, superb balance is an important skill to develop. You’ll have less control over where the ball goes if you’re wobbling all over the place with each kick. Maintain a strong erect stance while only moving enough to keep the ball going.

Simply standing on one foot for as long as you can while being upright and not swaying is a wonderful approach to practice. You’ll be able to practice kicking once you can stay motionless for an extended period of time.

Make a pattern with the ball:

Some people who play kick ups move the ball about at random and respond frequently to where it goes. You can win if you have more control over your opponent. Use each body part to move the ball in a pattern. Instead of guessing, if you move the ball in a pattern, you’ll know exactly where it’s heading.

Right foot, left foot, left thigh, right thigh, head is an excellent sequence. You might also cycle right foot, right thigh, head, left thigh, left foot to travel up and down the right and left sides. The goal is to anticipate where you will pass the ball.

Wide Pushups: A Step-by-Step Guide

September 15, 2021 by Shankar Jaiswal Leave a Comment

Try the humble pushup if you’re searching for a simple exercise that requires no equipment and trains a variety of muscle groups. The broad pushup is a little variation that engages your chest and shoulders more while being no more difficult to perform. Just remember to keep your form, move carefully, and listen to your body to avoid injuring your shoulders.

Part 1: Body Positioning

On a stable workout surface, get down on all fours:

A flat floor with a rug or yoga mat on it is great for a normal broad pushup. Your wrists and ankles may suffer from uneven ground or a rock-hard surface.

Depending on your preference, you can do wide pushups barefoot, in shoes, or in socks. On a slippery gym surface, though, wearing merely socks may make it difficult to keep your balance.
Choose a position near a step or low bench where you can prop your hands up to make pushups a little easier. Use the step or bench to prop your feet up to make the pushups more difficult.

As a beginner, place your palms somewhat wider than shoulder width, or a little broader as you gain skill:

Place your palms on the floor around 3–6 in (7.6–15.2 cm) wider than shoulder width if you’re new to wide pushups. Spread your fingers out in front of you and aim them straight forward or slightly outward.

Your palms should be wider than your shoulders but not wider than your shoulders. When looking at you from the side, your shoulders and palms should be perfectly aligned.
With practice, you can begin to stretch your hands further. You risk straining or injuring your shoulder tendons if you move too broad, too soon.

Only your palms and toes should be touching the floor:

Maintain a firm grip on your hands and fully extend your arms, locking your elbows. Keep your legs and feet together, and curl your toes so they’re the only part of your lower body that touches the ground. Straighten your legs by locking your knees.

If you’re not ready for full-fledged pushups yet, place your knees (rather than your feet) on the floor to make the pushups a little simpler.

In a “high plank” yoga stance, create a straight line from head to toe:

Make sure your neck is aligned with your spine (in other words, in a neutral position) and that you’re not gazing straight up or down. Keep your back from arching upward or drooping downward by engaging your core and quads. From your ankles to the top of your head, try to maintain a straight line.

A decent pushup does, in fact, begin with a simple yoga stance! Maintain a straight line from head to toe by engaging your core and quadriceps throughout the procedure. After a set of pushups, you should feel a “burn” in your core muscles!

During pushups, spread your shoulder blades instead of pinching them:

It’s easier to describe than to illustrate, but you want your shoulder blades to widen out rather than pinch together during the pushup. Imagine your shoulder blades expanding apart as you concentrate on this location.

Shoulder pain or damage is more likely if your shoulder blades pinch together during broad pushups.

Part 2: Getting Your Pushups Done

With a smooth, steady motion, lower your chest almost to the floor:

Inhale deeply and move slowly—this isn’t a race! Maintain proper alignment of your neck, back, and legs. Bend your elbows at a 45-degree to 90-degree angle to your torso, allowing them to spread outward. Drop down till your chest is lower than your elbows—you can go further lower if you want, until your chest hits the floor, but only if you don’t have any shoulder pain.

Remind yourself that successful pushups necessitate smooth, steady, even movements rather than quick, jerky up-and-down motions.
Your elbows should stretch out at no more than 45 degrees during a traditional pushup. During a wide pushup, you’ll need to flare them out wider than this, but the closer you go to 90 degrees, the more likely you are to tear your shoulder tendon.
If you have a stronger upper body, these push-ups will be more difficult on your legs.
This workout may be more difficult on your upper body if your legs are stronger.

With your body in the “down” position, pause for a moment:

Hold your position for a split second after you’ve stopped lowering your chest downward. Make a quick mental check of your core muscles (to make sure they’re still engaged) and your shoulder blades at this time (confirming that they feel spread apart).

Don’t try to bounce up and down like a jackhammer on the floor! Keep in mind to move slowly and steadily.

As you push yourself back up into the starting pose, slowly exhale:

Assume you’re pushing the floor away from your body with your palms! While gently and smoothly lifting yourself up, keep your body alignment and core engaged. Continue until your elbows are locked into place.

Do not return your elbows to their locked positions. Slow down and take your time!
To assist engage your legs, flex your toes up. When you push up, your chest should flex at the same time as your legs.

Rep the process till you’ve finished your desired set:

Return to the starting position for a little pause, then lower yourself for another pushup. If you’re just getting started, aim for 8-10 reps every set—but don’t worry if you can’t do that many right now!

Aim for roughly 20-30 pushup reps per set over time. Increase the difficulty by placing your feet up on a step or low bench if you can complete more than 30 without compromising your form.

2-3 times each week, complete 3-4 sets:

Pushups are an excellent workout, but be careful not to overdo it! Wait 1-2 minutes after finishing one set before doing another, and then continue the exercise up to two more times if desired.

Wait 48 hours after completing your sets before undertaking another pushup workout. It’s critical to allow your muscles to rest and recuperate.

To target different muscle groups, adjust your hand breadth between sets:

Serratus anterior muscles, which run roughly between your lower shoulder blades and lower pectorals, are notably well-engaged by wide pushups. Your triceps will be particularly targeted if you slip your hands inward and do narrow pushups for your next set. Your pecs will get a great workout if you do conventional pushups with your hands at shoulder width.

Pushups train a lot of muscle groups regardless of how you position your hands. The deltoideus p. acromialis, pectoralis minor, pectoralis major, serratus anterior, biceps brachii, triceps brachii, latissimus dorsi, and infraspinatus are all engaged in wide, narrow, and normal pushups.

How to Workout

September 13, 2021 by Shankar Jaiswal Leave a Comment

Exercise is essential for good health, but figuring out how to become more active can be difficult. Start slowly if you’re not used to physical activities. Start with 10- to 15-minute walks and gradually increase to 30 minutes of brisk walking or jogging per day. Consider adding two or three days of strengthening workouts per week, as well as yoga or Pilates sessions to increase your flexibility. Always listen to your body’s limits when exercising, and get medical counsel if you have a history of medical problems.

Part 1: Establishing a Workout Routine

Make your regimen fit your level of experience:

If you’re not used to physical activity and wish to build an exercise programmed, start cautiously. Gradually increase the intensity of your workouts as you gain experience.

Start by walking for 10 to 15 minutes at a time, for example. Work your way up to 30 minutes after 1 to 2 weeks. Make an effort to quicken your pace as well. Start with walking 12 miles (0.80 kilometers) in 15 minutes, then gradually increase to 2 to 3 miles (3.2 to 4.8 kilometers) in 30 minutes.
Begin strengthening exercises with two sets of eight repetitions (such as 8 push-ups). Then increase 1–2 reps every week until you can complete a set of 12–14 reps.

Before working out, warm up for 5 to 10 minutes:

Warm up by targeting the muscles you’ll be working, but with less vigorous motions. For example, before jogging or doing a lower-body activity, take a 5- to 10-minute stroll.

If you’re swimming, start slowly and gradually increase your speed. Walk or jog and do short jumping jacks before an upper-body workout to raise your heart rate and blood flow.

Every day, try to get 30 minutes of aerobic activity:

As a general guideline, at least 30 minutes of moderately strenuous aerobic activity should be completed each day. Exercises such as brisk walks and jogs, jogging, cycling, and swimming are examples.

When doing moderate-intensity exercise, your heart rate should rise and you should breathe more deeply. You should still be able to speak, but you shouldn’t be able to sing due to exhaustion.
Keep in mind that you can split up your workout periods and spread them out throughout the day. If you’re not used to exercise, starting with 5 or 10 minutes at a time is a smart way to ease into it.

Strength training should be done at least twice a week:

Strength training, often known as resistance training, involves strengthening your muscles with free weights, resistance bands, or your own body weight. If you’re just getting started, try completing upper and lower body workouts on separate days once a week. Gradually increase the number of days you do strength training in your weekly programmed to three to four.

Two rounds of 30-second planks and two sets of 12 reps each for crunches, push-ups, dumbbell biceps curls, and dumbbell shoulder presses might make up an intermediate upper body workout.
Do two sets of 12 reps of squats, glutei bridges, calf lifts, and lunges to strengthen your legs.
Take a 30- to 60-second break between sets. If you’re trying to grow muscle power and are practicing high-intensity weight lifting, taking a 3-minute break can help you gain more strength.
Strength training can be done at home or at a local gym using resistance machines.

To keep things interesting, switch up your routine:

Changing up your activities will help you stay motivated to stay on track by keeping you from being bored. Changing up your routines can also keep your entire body engaged and help you avoid injury.

For example, on Monday you could jog, Tuesday you could do upper body strength training, Wednesday you could swim laps, Thursday you could do a lower body workout, Friday you could go to a yoga class, Saturday you could ride your bike, and Sunday you could go for a light walk.
Warm up and cool down with brisk walks, jumping jacks, or jumping rope on strength training days to obtain your daily cardiovascular exercise. Climbing stairs and taking a walk during your lunch break can help you get in an extra 5 or 10 minutes of cardiovascular exercise during the day.
Don’t work out the same muscle group twice in a row. Do not, for example, perform biceps curls and shoulder presses on consecutive days. Muscles require rest and might be injured if they are overworked.

To cool down after a workout, take a 5- to 10-minute walk and stretch:

Cool down exercises, like warm-up exercises, are milder forms of exercise that help your body transition from working hard to resting. Walk for 5 to 10 minutes to cool down and stretch the muscles that your workout targeted.

Stretch each muscle individually for 30 to 60 seconds. You could, for example, do 3 to 4 quad stretches each leg, holding each stretch for 10 seconds.
Do not stretch before exercising, as this might lead to injury. When your muscles are warm from exercise, stretching can help them recover and improve your flexibility.

Part 2: Adding Aerobic Exercise to Your Routine

Every day, go for a quick walk or jog:

Walking and jogging are excellent methods to keep active, particularly if you are new to exercise. You may take a 15-minute brisk walk during your lunch break, followed by a 15-minute stroll or jog around your neighborhood after dinner.

Jogging can be difficult on your knees, hips, and ankles if you’re senior or have a history of joint problems. Respect your body’s boundaries and stick to walking if necessary.

5–15 minutes of jumping rope Jumping rope is a great aerobic workout as well as a fun activity for youngsters:

Take a rope and attempt to jump for 5 minutes straight. It’s fine if you can only jump for a minute or two if you’re not used to exercising.

Take a moment and collect your breath if you need to. Experiment with jumping rope for longer lengths of time. Each week, try to improve your time by 30 seconds or a minute until you can jump for at least 5 minutes.

Do 5 to 15 minutes of jumping jacks:

To begin, stand with your knees together and your arms at your sides. Then, while moving your legs outward and raising your arms together above your head, jump straight up. Return to the starting point and repeat the process.

Take a break if you get too winded, and gradually increase the length of time you can do jumping jacks, just like you would with jumping rope.

Bike rides are recommended:

Go for easy bike rides around your neighborhood, on a local bike trail, or in a park when you’re just getting started. Begin by riding for 30 minutes for about 3 miles (4.8 km), then progressively increase your speed and distance.

As you get more active, strive to increase your distance to 5 miles (8.0 km) in 30 minutes. Eventually, you should be able to run 4 miles (6.4 kilometers) in 15 minutes.

At your local pool or fitness centre, swim laps:

Swimming is an excellent full-body workout that can help you mix up your fitness routine. Swim laps for 20 minutes, or as long as you can without getting out of breath. It’s quite acceptable to take a break, especially if you’re new to exercise.

You can practice water aerobics or simply walk about in a pool in addition to swimming laps. These are excellent choices for persons who have joint difficulties or are severely overweight.

Once you’ve become acclimated to being active, try running:

Run in your neighborhood or find a nearby indoor or outdoor track. Try to run for 15 to 30 minutes straight, but don’t overdo it if you’re just getting started with exercise.

Each week, attempt to increase your running time by one minute. Eventually, see whether you can run a straight mile (1.6 km), record your time, and aim to improve your time each time you run.
If you’re elderly or have a history of bone or joint problems, running may be difficult for your legs. Always keep in mind your body’s limitations.

Interval training is a great way to push oneself:

Interval training is a terrific strategy to burn calories by alternating high-intensity and low-intensity workouts. If you’re already used to regular exercise, it’s preferable to include interval training in your programmed because it comprises high-intensity activities like jogging or sprinting. Try a sprint-walk pattern for a solid, fundamental interval workout.

Warm up by walking for 5 to 10 minutes at a fast pace, then jogging for 5 to 10 minutes. Sprint for 30 to 60 seconds after jogging, then jog for 5 minutes. At least 2 to 3 times, alternate 30 to 60 seconds of running with 5 minutes of jogging, then cool down by walking for 5 to 10 minutes.

Learning Strengthening Exercises (Part 3)

Strengthen your arms and chest by doing push-ups:

Lie face down on the floor with your palms flat against your shoulders. Exhale and lift your body by extending your arms, maintaining your head, neck, back, and legs aligned. Your body weight should be supported by your hands and toes.

Keep your arms straight but don’t lock your elbows. Hold your breath for a second, then slowly lower yourself back down until your nose is almost touching the ground. Rep the steps for a total of two sets of 12 repetitions.
When doing push-ups, position your palms at a wider distance to add variety to your programmed. You may also do push-ups with your arms close to your body to move the work from your chest to your triceps.

Hold a plank position for 30 to 45 seconds:

Begin by lying face-down on the floor, as if preparing to perform a push-up. Raise your torso and rely on your forearms and toes to maintain your weight. Hold the stance for at least 30 seconds, then drop yourself to the ground and rest for 30 to 60 seconds before repeating.

Hold the stance with your head, neck, and back in a straight line. Keep your head in a neutral position, towards the floor, and avoid looking up.
If 30 seconds isn’t enough for you, try holding the plank for 1 minute or longer.
While holding the plank, remember to breathe properly.

Crunches are a great way to strengthen your abdominal muscles:

Begin by lying down on your back, knees bent and feet flat on the floor. As you slowly raise your upper torso off the floor, place your hands across your chest or behind your head, engage your abs muscles, and exhale.

Raise your torso until your shoulder blades are off the ground, hold for 1 to 2 seconds, then slowly lower yourself back to the ground while inhaling. Rep the steps for a total of two sets of 12 repetitions.
To minimize damage and make your muscles work harder, use slow, controlled actions.
Do not use your hands to pull your head and neck up if you place them behind your head. Simply rest your fingertips on the back of your head or cross your hands over your chest to avoid damage.

Bridges work your gluts and core muscles:

Lie down on your back, knees bent, feet flat on the floor, arms by your sides. Engage your core muscles and slowly elevate your hips and lower back off the floor while inhaling and exhaling. To preserve your balance, lift yourself until your shoulders and knees make a straight line, and keep your arms flat on the floor.

Hold the elevated position for 1 to 2 seconds before slowly lowering yourself back to the beginning position with an inhale. Complete two sets of 12 bridges by repeating the steps.
To make it more challenging, try holding yourself in the raised posture and then raising and straightening one leg. Lower the leg to the floor, then repeat on the other side before lowering yourself to the ground.

Squats will help you strengthen your legs:

Standing with your feet shoulder-width apart, toes pointing slightly outward, back straight, and arms by your sides or crossing over your chest is a good way to start. Slowly bend your knees and drop your hips as if you were going to sit on a chair, keeping your body balanced and core muscles engaged.

As you drop your hips, stick your back end out so your weight is back on your heels. Maintain a straight line between your knees and toes, and avoid bending your knees past your toes.
Lower yourself until your thighs are nearly parallel to the floor, then bring yourself back to the starting position by pressing your feet into the floor via your heels.
Take a deep breath in as you lower yourself, then a deep breath out as you exert your legs and lift yourself. To complete two sets of 12 squats, repeat the procedures.

Burpees are a great full-body workout:

Begin by standing shoulder-width apart, then jumping and dropping to a crouching position. Push yourself up into the push-up position by placing your palms flat on the floor and thrusting your legs back. Do one push-up.

Pull your legs back to a crouching position after the push-up, then jump straight up with your hands lifted to return to standing. Rep for a total of two sets of 12 burpees.

Purchase some free weights or join a gym. While you can do lots of strengthening exercises without weights, adding intensity to your routines with dumbbells, barbells, and resistance machines can help. Start with lesser weights to minimize injury, and don’t try to push your body past its limits.

Select weights that will challenge you while yet allowing you to keep perfect form. In the mirror, check to see if your reps are smooth, steady, and controlled. Choose lesser weights if you appear unbalanced or find it difficult to complete a set.
Perform two sets of 12 biceps curls. Hold a dumbbell weight in each hand at your sides and stand with your feet shoulder-width apart. To lift the dumbbells to your shoulders, bend your elbows and keep them close to your side. As you return to the starting position, inhale, and exhale as you exert your biceps.
Raise the dumbbells by your shoulders with your elbows bent and do shoulder presses. Exhale as you stretch your arms straight above your head, then return the dumbbells to your shoulders and repeat for two sets of 12 reps.
Seek advice from a trainer or an experienced acquaintance to guarantee good form. If you utilize resistance equipment at the gym, get a personal trainer to show you how to use them properly.

Part 4: Improving Your Flexibility and Balance

After you’ve warmed up your muscles, stretch. Only stretch muscles that have been active and have seen a boost in blood flow. Stretching frozen, inactive muscles might lead to harm. Instead of jumping in and out of a stretch, stay in it for a long time. Inhale as you stretch and exhale as you maintain the stretch.

Sit on the floor with your legs straight in front of you to stretch your hamstrings. Reach as far as you can toward your toes until the backs of your legs stretch, then hold the stretch for 15 to 20 seconds.
Stand up and lean on a chair or a wall to stretch your quads. Bring your right foot to your backside, hold your toes with your right hand, and pull gently until you feel a stretch at the front of your thigh. Repeat on your left leg, holding for 15 to 20 seconds.
To stretch your right shoulder and back, gently pull your right elbow across the front of your body towards the opposite shoulder until you feel a stretch. Hold for 15 to 20 seconds, then switch arms and repeat.
Stand close to a wall and place your palms flat against it at shoulder height to stretch your calves. Extend your right leg back and slightly bend your left knee while keeping your arms straight and your feet on the floor. Press into the wall until your right calf stretches, then maintain the stance for 15 to 20 seconds before switching sides.

Begin practicing yoga. Yoga can improve your concentration and help you manage your stress levels in addition to increasing your balance and flexibility. You may go to a local gym, community centre, or yoga studio for courses, or you could practice at home with online or DVD guides.

Taking a group class, such as yoga or tai chi, is a terrific way to keep to a fitness plan. Adding a social component to remaining active might make it more enjoyable, and you may feel a greater desire to hold yourself accountable as a result.

Consider taking a Pilates class. Pilates is a set of exercises that includes cardiovascular, balance, and flexibility training and is influenced by yoga and dance. You may join a local Pilates group or attend a class at a local gym or studio, similar to yoga.

Pilates DVDs or online video instructions can be used to spice up your practice if group sessions aren’t for you.

Dancing keeps you active:

Dancing, from ballet to flamenco, can be a strenuous type of exercise. It can help you to become more flexible, provide aerobic or endurance training, and enhance your coordination. Join a local practice group or enroll in a class at a local gym or community centre.

Learning to line dance or taking a dance-exercise class might be entertaining, but you can just dance around your house to your favorite music.

Include tai chi in your exercise regimen. Tai chi is a Chinese martial technique that consists on gradual movement sequences. It can help you improve your balance, flexibility, and concentration while also being a good stress reliever. It’s a fantastic alternative if you’re elderly, have a history of medical concerns, or have recently had an injury because it’s a low-impact kind of exercise.

Find tai chi sessions at a nearby gym or studio, or watch video tutorials online.

Part 5: Finding Time for Exercise in a Busy Schedule

Throughout the day, find tiny bits of time to be active:

It is not necessary to devote hours of your day to exercise. Find ways to incorporate exercise into short periods of time when you might otherwise be sedentary.

Do squats while waiting for the water to boil or your coffee to be ready, for example.
When you first wake up in the morning, squeeze in a minute for planks.
Take 5-minute breaks every hour at work to stretch and move around the office.

Sit for shorter periods of time:

Sitting in a desk chair for the most of the day is taxing on your body. Consider using a standing workstation, or combining a standing desk with a treadmill. If it isn’t an option for you, simply make an effort to get up and walk around on a regular basis.

Instead of sitting in a desk chair, try sitting on an exercise ball. Even though you’re seated, it’s a workout since you’ll need to engage your core muscles to hold yourself steady on the ball.

Instead of taking the elevator, take the steps:

Avoid taking the elevator and instead take the steps to your apartment or business. If you can’t make it up a five-story walk-up, start with one or two sets of stairs and gradually increase the number of floors each week.

For the same length of time, climbing stairs can burn up to twice as many calories as walking.

Instead of driving, take a walk or ride your bike. Whenever possible, walk or ride your bike to neighboring locations rather than driving. For example, walk to the supermarket a few times a week to turn food shopping into an exercise. [30]

If cycling isn’t an option, take the bus and get off a few stops early to walk the rest of the way.
Some buses have bike racks or allow folding bikes on board, so you may combine cycling and taking the bus for your journey.
If you must drive, park a few streets away from your destination or at the far end of a parking lot at a shopping centre.

Part 6 Exercising Safely

Before beginning an exercise plan, see your doctor:

If you have a history of heart, bone, muscle, joint, or other medical concerns, it’s extremely crucial to see a doctor. Ask your doctor for assistance on how to safely start exercising and to propose routines that benefit your individual condition.

If you have pain, dizziness, inability to catch your breath, or any other troubling symptoms while activity, you should talk to a doctor.

Before, during, and after exercise, drink plenty of water. Before you exercise, drink roughly 2 cups (470 ml) of water, and 1 cup (240 ml) every 15 to 20 minutes during your workout. Your body will require additional water to assist your muscles operate and to restore the fluids lost while you sweat.

Sports drinks can also aid in the replenishment of salts and minerals lost through sweat. However, if you’re trying to lose weight, limit your usage of sports drinks, as they contain loads of sugar and might add extra calories to your diet.
It’s also a good idea to eat a nutritious protein or complex carbohydrate after doing out. Examples include fruit, almonds, a peanut butter sandwich, lean meat, cheese, whole grain crackers, or a protein bar.

Choose clothes that suit your activity:

In general, wear garments that won’t hinder your movement or blood flow. For some forms of activity, like riding, you might want to wear form-fitting garments, but they still shouldn’t be too tight. Looser workout clothes are excellent for strength training, quick walking, and sports such as basketball or soccer.

Make sure your clothes suit the weather. Wear short sleeves and light, breathable fabrics in warmer temperatures, and wear layers if it’s cold.

Stop exercising if you encounter pain:

“No pain, no gain” is not the advise to follow. If you experience any soreness or sharp pain, discontinue the activity. Do your best to relax the affected area until the discomfort starts to lessen.

If you fear you’ve injured yourself, you might be able to treat it at home. Rest, apply ice for 20 minutes every 3 to 4 hours, compress the wounded region with athletic tape, and attempt to keep it raised about heart level. To manage discomfort, take over-the-counter medicine, such as ibuprofen.
Seek medical assistance if you hear a pop, experience extreme pain, have uncontrolled bleeding, can’t move or bear weight on a joint, or if mild to moderate symptoms don’t improve within 1 to 2 weeks.

Wear athletic shoes that give support and cushioning:

When you’re out shoe shopping, search for athletic shoes with firm rubber soles. Good shoes shouldn’t bend in half, so grab a shoe by the toe and heel, and gently test to see if the bottoms resist pressure.

Shoes should fit comfortably; they shouldn’t feel tight, and your toes should reach the shoes’ tips without being constrained. Always try on both shoes of a pair when assessing their fit.
Go for shoes that match the activity you’re doing, such as running shoes or basketball shoes. Different activities impose stress on your feet in different ways. For instance, running shoes give the flexibility required for a proper running step, but lack the ankle support needed for tennis or basketball.

Wing Chun Techniques (Part 5)

September 10, 2021 by Shankar Jaiswal Leave a Comment

Learning More Advanced Forms of Wing Chun

Biu Gee:

I’m sure you know what I’m talking about. Biu Gee, also known as “Darting or Thrusting Fingers,” emphasises the utilisation of power over small distances. Students also learn emergency procedures, such as how to reclaim the centerline after falling or becoming stranded. To recover from a disadvantaged position in each of the three portions of Biu Gee, you will combine hand and foot motions from the first two forms. This will place you in an attacking posture, allowing you to disable your opponent with short-range power.

Muk Yan Chong is easy to understand:

Muk Yan Chong, also known as “Wooden Dummy,” is a more advanced version in which you train with a stationary opponent (the wooden dummy). This allows you to recognise and understand how your hand and foot movements interact with your opponent.

Because the dummy does not move, the form is modified to correspond to the training apparatus.
Some fake approaches have apparent applicability. Keep in mind that some are approximations (adaptations), and others have multiple application options represented by a single movement in a set.

Be aware of Luk Dim Boon Kwun:

This form, also known as “6.5 Point Pole Form,” combines the use of a pole as a weapon to assault your opponent. Fighting with a pole can help you improve your balancing and defence skills.

Be aware of Baat Jaam Dao:

The most sophisticated form, Baat Jaam Dao, or “Eight Cutting Swords” or “Butterfly Knives,” employs short swords as weapons. Baat Jaam Dao is not taught to everyone who aspires to this level; only a select few are chosen to learn it. Precision, technique, and position are the primary emphases of the form. Because of the knives, the foot and hand movements differ slightly from other forms.

How to Learn Wing Chun (Part 4)

September 10, 2021 by Shankar Jaiswal Leave a Comment

Understanding Chum Kiu

Find out more about Chum Kiu:

Chum Kiu, or “bridge seeking,” introduces whole-body movement to augment what has been learnt in Siu Nim Tau’s fundamental form. Chum Kiu focuses on how to turn your body correctly and efficiently, with weight distribution and balance in mind. Turning and kicking are two examples of foot actions that are covered here.

Before moving on to the next section of Chum Kiu and learning other skills, each section should be mastered.
Before learning the secondary form, stance turning (changing the horse form side-to-side) must be well-practiced. In contrast to the main form, where the posture is fixed, this is crucial.

The First Section of Chum Kiu should be understood:

Juun emphasizes on turning, balance, and structure in the first section. In order to battle efficiently in Juun, you must start paying attention to your surrounds, even behind you. Jip Sau (arm break) and Fut Sau (arm break) are two intermediate arm movements introduced (eye rake).

The Second Section of Chum Kiu should be understood:

The second portion of Chum Kiu, known as Ser, focuses on deflecting your opponent’s attack and redirecting the energy back at them. You’ll first learn to move your hands and feet together, and later you’ll be able to move these parts individually.

Be aware of Chum Kiu’s third section:

Chum Kiu’s third segment focuses on using force in conjunction with hand and foot movements. To handle a variety of fighting conditions, it also employs a combination of stiff arm movements and relaxed body movements. In order to improve your balance and find your centerline while fighting, you also practice turning your body to the right and left.

Wing Chun is a martial art that can be learned in a variety of ways (Part 3)

September 9, 2021 by Shankar Jaiswal Leave a Comment

Siu Nim Tao: An Introduction

Find out more about Siu Nim Tao:

Many Wing Chun moves are based on Siu Nim (or Lim) Tao, or “Little Idea.” Siu Nim Tao is Wing Chun’s first form, in which you will learn good stance, body holding, relaxation, and basic hand motions.

Before moving on to the next section of Siu Nim Tao and learning other techniques, each section should be mastered.
Every primary (first) form movement has significance. Tempo, tension and relaxation, angles, and distances are all factors to consider. Techniques are not included in the form.

Gong Lik is the first section of Siu Nim Tao, and it focuses on proper structure and relaxation:

You’ll learn the open posture, in which you face your opponent directly. Maintain a relaxed state of mind.

Practice the open stance, also known as the Gee Kim Yeung Ma stance. Stand in this position, facing forward. Slightly extend your feet outward. Maintain a bent knee position. Your weight will be evenly distributed between both feet. In preparation for learning hand and arm exercises, you will concentrate on the alignment of your arms and elbows. In a fight, this front-on stance will give you the greatest advantage, such as allowing your arms and legs to protect your centre line. Rather than favouring one side of your body over the other, you can use both sides equally.

Fajing is the second portion of Siu Nim Tao, and it is important to understand:

The release of power is developed through Fajing. You will learn how to use strength as well as how to maintain strength and energy in this class. Concentrate on remaining calm until your hands are ready to attack.

The palm strike (yan jeung), in which your left hand opens, rotates to face downward, and slides downward to strike your opponent, is a typical Fajing manoeuvre.

Understanding Basic Skills:

The third section of Siu Nim Tao focuses on learning basic hand movements and blocking techniques that will serve as a foundation for learning more advanced Wing Chun techniques.

Pak Sau or Huen Sau (strike), Tan Sau (palm up block), Gan Sau (splitting hand), and Bong Sau are some of the basic talents (wing arm). In this section, much of the Siu Nim Tao practise involves a combination of these movements. After you’ve learned these skills, you’ll practise them on the left side first, then the right side.