10. Calisthenics

An integral part of Karate training is Calisthenics. It is essential that the student conduct a 15-minute warm-up or limbering up exercises to strengthen and loosen his muscles. You should loosen the body, indulge in neck twisting, arm stretching, back stretching, leg swinging, leg stretching, leg spread­ing, trunk twisting, etc. A few illustrations are shown below. (See Fig. 165, 166, 167, 168, 169)

To develop and strengthen the muscles which are so important in executing Karate techniques and motions, it is wise to practice these advanced cal­isthenics. Push-ups  will help strengthen the  legs and arms. You should be able to do 15 or 25 push­ups a day.

This is Leg-Lifting. Place hands against a wall, lean your body forward and quickly lift the knee as high as you can. After steady practice you will be able to lift it right to your upper chest!

Rabbit hopping is also suggested, es­pecially with your hands clasped behind your back. (See Fig. 170, 171)

Other Forms of Calisthenics

As many of you know, rope skipping is not just for little girls. Professional boxers in every weight divi­sion—from the lightweight division right up to the heavyweight division—practice rope skipping be­fore each training session. Try one jump and when you have gained confidence and perfection, attempt two jumps per revolution. (See Fig. 172)

Punching the bag is an excellent way to sharpen your reflexes, get more steam into your overhead punches. Keep slugging away according to the cor­rect principles of Karate. Practice the one-knuckle, middle knuckle, knife hand, back of hand, clenched fist strokes. Dance around the bag. Strike from awkward positions. (See Fig. 173)

Push-Ups are one of the basic muscle strengthening exercises practiced by the United States Marines, by tough Commando troops, by F.B.I, men and police trainees everywhere. Push-Ups, too, should be practiced by the Karate Man in Training every day! It's the ideal exercise for the chest, arms, stomach, back, ankles, wrists! (See Fig. 185, 186, 187, 188, 189)

Another good limbering-up exercise is called Rabbit-Hopping. And, as the name implies, you hop around the room like a rabbit. It sounds easy but once you try it, you'll wonder how rabbits do it so gracefully! But don't despair! Keep trying it and you'll master it as well as Bugs Bunny. This exercise strengthens muscles used in jumping and kicking. Hop a few feet each day; then increase the distance until you can rabbit-hop about 75 feet! (See Fig. 190, 191, 192, 193)

Another good limbering-up exercise consists of throwing your right straight out—as if you were punching a bag. This helps give you proper leverage. Try it a few times when warming up. (See Fig. 194)

Try inarching around the room like a wooden soldier. This helps improve your knee thrusts. (See Fig. 195)

If you've ever visited New York City, you've un­doubtedly seen and admired the precision dancing and leg kicking of the world-famous Rockettes on the stage of the Radio City Music Hall. You should try kicking your leg up too. This is an excellent exercise for strengthening leg muscles.   (See Fig. 196)

Are You Ready To Move Onto The Next Lesson? Click Here….