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| The kung fu warm-up | ||
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Not tai chi for health
Ideally, the tai chi
group warm-up should be so rigorous that a qigong
& tai chi student quite literally couldn't handle it. This is not a macho
thought. The training needs to warm you up.
The whole idea is to increase blood circulation,
make the heart beat faster, oxygenate the blood,
stretch the tendons and ligaments, and open the
groin area.
It also sharpens the focus and
gets the individual in the right frame of mind
for kung fu practice.
Martial
arts classes
Warm-up time in a traditional martial arts class is a gruelling affair. Few
people enjoy it. You feel as if it something that you get through -
survive - prior to doing 'the good stuff'.
The only people who enjoy the warm-up are those who train even harder at
home.
Steel isn't strong, boy. Flesh is stronger.
What is steel compared to the hand that wields it?
Look at the strength of your body, the desire in your heart.
(Conan the Barbarian)
Tai chi warm-up
In your average tai chi class, the
warm-up is typically a lacklustre affair. It is accessible for all and
involves 'loosening exercises', maybe some standing qigong and some moving
qigong. Perhaps a little mild stretching. This is fine but hardly suitable
for martial arts practice.
Constituent parts
The tai chi warm-up needs to be the same exercises everyone has already
learned, but the combination of parts, the number of repetitions and the
sustained practice are what is different.
Don't rush
There is no need to do the exercises quickly. In fact,
hurrying is counter-productive. It makes you sloppy, careless. The goal
here is to be mindful, fully immersed in the
moment, in the doing. Resolute and unwavering.
Group spirit
When you can perform the exercises together - as one group, at one pace -
there will be a shared spirit of travail.
10 repetitions per arm
Normally, 5 repetitions per arm is fine. If you want a
harder workout, do more...
For the highest yield, each
qigong exercise and each
reeling silk exercise needs to be done 10 times. If you do an exercise with the right
hand and then the left, the overall count will be 20.
You've grown stronger here than I ever could have imagined.
The only way to know how strong is to keep testing your limits.
(Man of Steel)
Ba duan jin
This basic qigong exercise works on the weaker, neglected parts of the body.
Moving qigong
Although it takes quite a while to get through this set, moving qigong
exercises stretch and open up all sorts of areas within the body. The latter
exercises involve using the spine to generate
power.
Stretches & joint work
This is principally a back set. The set
doesn't take too long to do but provides a very extensive array of stretches
and rotations.
Leg stretches
Ideally, these need to be performed in a fashion that open up the hips and
groin to the maximum degree. Be mindful of where the weight is distributed
and avoid taxing the knees in any way. We want to work the hips and groin,
thighs and calves, not the knees.
I'm strong enough to tear apart rhinoceros hide and drag nine oxen by the
tail
- yet I still lament my weakness.
(King Hsuan of Chou)
Reeling silk exercises and standing post
Technically speaking, the warm-up is over by the time you reach the reeling
silk exercises. These are not exactly warm-up exercises. They are about
developing the body mechanics for power
generation. Perform all exercises in a horse stance
or a half-horse.
Optional standing qigong
High circle qigong (5
mins), qigong on one leg (5 mins), horse stance qigong
(10 mins), standing qigong (15 mins), standing qigong (4
postures) (20 mins), full circle qigong (30 mins) or qigong development (40 mins).
I do not promise you ease.
I do not promise you comfort.
But I do promise you these hardships: weariness and suffering.
And with them, I promise you victory.
(Giuseppe Garibaldi)
Lead the group
Tai chi students should take turns leading the warm-up. This should be
a situation where a spirit of friendly rivalry needs to be cultivated. Each
tai chi student should aim to make their routine tougher than everyone
else's. The perfect situation is to gain a 'reputation' for especially
challenging warm-up sessions. Students will respect your attitude and
resolve.
Variety
When leading the group, aim for variety and comprehensiveness. The more
thorough the warm-up, the more flexible people will be. And if you want to
do every exercise, then fine. Go ahead. No need to do a 30 minute
warm-up if you prefer taking a full hour.
Strong mental attitude
Before engaging in any sort of martial arts activity, it is necessary to
prepare both mind and body for the training that
follows. It is important to cultivate a strong mental attitude. Not everyone
is cut out for kung fu but most people can cope just fine providing their
head is on straight.
Too tough?
If you are finding the warm-up too tough, that's okay. Withdraw from martial
practice and ask to do qigong & tai chi. You will
be made most welcome and the training will not be overly demanding. Just
speak with Rachel about it.
Olives taste bitter at first,
sweet later.
So the matter of practice:
Hard work discovering the true way.
(Loy Ching Yuen)
Page
created 21 May 1996
Last updated
18 December 2007
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