Warm ups

[jbkenpo]

What kind of warm ups do you do in class?

What kind individually?


Do you do the bulk of your stretching at the beginning or at the end? How any lone trainers are out there (i.e. working in the garage on your own or with a friend)?

jb

[mushinmaster]

I use a conglomerate of modern Shukokai Karate and Muay Thai.

I begin by doing 50 reverse punches and 50 front punches, with extended full motions.

Then I perform 50 groin front kicks, altenating, again with extended motions. Afterwhich it's right right, left left, for another 50.

I then do my pre-class Tae Kwon Do stretching that I learned as a child. It involves quick ballistic stretching of the major muscles groups and joint rotations.

After class I do a heavy stretching routine, with static and isometric stretches of all muscle groups.

If I find the extra time, I will do this routine before I lift or do my running workout.

I think a warm up which uses the exercises you are about to perform is a good idea. It allows you to slow down the techniques and gain better form etc.

[DeeJay Dragon]

Yes, I am a lone trainer too! When I use to have a friend that I sparred with. First I'd stretch all of my muscles, 10-15 secs each stretch. Usually I didnt have to do a light warm up to light stretch before because it is quite hot where I live, so my muscles are usually warm. Then I'd go through some kicks, low, mid, high. Then some spinning kicks.

thats my warm up.

[kluten]

well. the streching in my classes goes like this.

first we warm up for 15 minuts, it can be invidual or toghetter.
then we strech for ten minuts.

then we di techniqes and all the great stuff :-)

and then in the end of the training we do another strech for ten minuts.

[Fighter]

Fighter@jkd.com.hk

Start of with running on the spot just to get the muscles relaxed and then move on to rotating arms, kicking air anything thats not to strenuous then move onto stretching every muscle in the body

hope this helps

PS

I also am a home trainer

[orlando]

sometimes i get a little unhappy when i read articles about warming up because some of them are just wrong, especially for martials artist like ourselves. i used to be an ACE certified Personal Trainer some years ago and i did research on everything that i thought would help me excell when it came to fitness. this is what i learned in less words than i had to read and write (and can write in this post.
for warm-up, you should have a form of aerobic/anaerobic activity that closley matches the activity you will be doing that will cause your heart rate to rise (shadow boxing is an excellent warm-up if done correctly). if you do push-ups, sit-ups, etc, you won't perform at 100% because your muscles would be tired/tight. this should be done towards the end of class. try doing 25 push-ups and then do some sensitivity training! your shoulders and arms will get wrong readings everytime (blood pumping/heart rate elevated). also do stretches last after class. it's true that you will be flexible if you stretch early in class, but you will not have the same tension strength to fight leg locks due to your muscles being "loose".

[Fighter]

Shado boxing is the best warm up for a Martial artist 5-10 mins should be enough for a good warm up. Also a light jog for 5 min is good.

[dave_UK_MT]

Our gym warm up takes about 15-20mins goes something like:-

Running on spot
Running on spot with front punching motion
Running on spot puching upward
Jump back and forth
Jump side to side
Long knees
10 press ups
10 sits ups
10 squats
Front kicks
Side bends
Trunk twists
Star jumps
Tuck jumps
Jumping on one leg (on toes)

This is all done to music (Aerobics stylee) for about 10-15mins and in no particluar order then the rest is static stretching (which I'm crap at).

Thats enough to get the old heart rate going.

We don't do any stretching at the end though?? Is that unusual or not (not been doing this long)???

[mushinmaster]

Try it out. See if there is any difference.

[Builderofmuscle]

5 minutes of stretching, and 5 minutes of cardio will do the trick. Make sure the cardio is specific to your training. If you're kicking, that do some light kicking. If your punching, than some light punching... etc.