Can you crack the CLAT without training?
It's such a thing with training. Actually nobody has always Desire to do so. The weaker self then asks for chips, chocolate or the latest 'Lindenstrasse' episode. How can he be outwitted? Just set a daily goal that you want to be fulfilled every day: x push-ups, y abdominal exercises, z rope jumps. Or a certain number of training minutes per day. Or run x times a week. Or ... or ... or. Try it yourself. And calmly feel guilty about it. That helps a lot to outsmart the bastard.
It can also be helpful and motivating at the same time to note what was done when, how long, how many repetitions, which pulse and so on. Purists take a piece of paper, freaks organize it with an editor, word processor or spreadsheet (depending on how freaky they are), computer novices create their own program. The purchase of `` professional software '' is actually not necessary.
But let's get to the point:
In technique training, one principle should be heeded: it is better to practice new or difficult sequences of movements at the beginning (during or after the warm-up). In the end, we may be pumped out and only able to move roughly. So: Do strength and endurance rather according to the pure technical exercises. But please be careful not to overstretch your cold limbs.
And one more thing first: Nobody has to look like the real crusher from the fitness center. So it can't be the goal of defense training to inflate the biceps.
It can also be useful to observe yourself in the mirror while performing techniques. So a kind of shadow boxing can be practiced, which has the advantage that it can be checked immediately whether the techniques (at least halfway ;-)) are being carried out properly. For techniques in the direction of the mirror, please calculate the distance exactly (clink) ...
What do we have there ...
Well, we can safely leave the kung fu suit (etc.) in the shop. You rarely go around in kung fu dress, so the probability is rather low that you will ever wear this dress in a defensive situation. For training sessions it is sufficient to practice in wide (jogging, pluder ...) trousers and a comfortable top. Oh yes: the pants should be made of stretchy fabric. On the one hand, these rustled sweatpants look terribly modest, on the other hand, you would always be busy sewing the broken spots. Does not have to be.
But what is important: the techniques should also be tried out in normal street clothes. For example, it is of little use to be able to theoretically reach a really insane height with kicks if the jeans are so tight that they hardly allow sensible walking.
A workout should always start with a little gymnastics: the muscles are cold and in this state are prone to injuries such as cracks. So how do you warm up? Well, you can of course row your arms and legs around somehow. The muscles required for the techniques are warmed up in a rather casual manner. It is better to use precisely these muscles during the warm-up. Actually, this can be done quite simply by performing techniques now. Just very (again: very!) Slowly. So by no means immediately start powering like a madman. Quite piano. So you can pay attention to the movements again. Slowly increase the speed, continue to stretch out the movements, etc. Furthermore, it makes little sense - if at all - to have arms at the beginning of a training session (e.g. arms) and Warming up the legs, then only practicing punches and only weaving in leg techniques after half an hour. The legs are then cold again and should be warmed up again. If necessary, insert small warm-up units again between the individual exercise sections.
However, the warm-up shouldn't lead to our being completely out of breath. That would be an exaggeration.
On the other hand, you should avoid doing exercises as practiced by Bruce Lee (or the trainer / more experienced fellow human beings). E.g. when stretching in a club you shouldn't try hard to get the bones as far apart as the great pike with the black belt. That usually looks pretty ridiculous. It is better to stay calm within your own limits and try to expand them slowly.
'Would the friendly gentleman with the stocking mask be so nice as to wait until I have visualized the sequence of movements in this block technique again?' Well, as a rule it probably won't. So what do you need? Exactly! 'Exercise' is the magic word. Techniques can only be used quickly and correctly in an emergency if they are practiced over and over again. So you shouldn't jump around like Cassius Clay and hit, but simply stand quietly and relaxed somewhere and perform a certain technique over and over again. Maybe once with your eyes closed? The sequence of movements must come with a sleepwalking certainty. Complex processes should be broken down into individual parts that are practiced for themselves. If two individual parts sit together, they can be put together to form a whole. So you can practice combinations of defense techniques in connection with counter techniques. But only after both defense technique and counter-movement are in place, right? Such 'routine exercises' should take up a significant part of the training time.
What should be specially trained?
Basically, all parts of the body deserve our increased attention that can come into direct contact with an opponent, both when blocking and when punching. You should also train those muscles that are needed to perform techniques quickly. Here are just a few exercises:
- Push-ups: Strengthening the triceps (the muscles of the upper arm that lie behind, i.e. the muscles 'behind' the biceps). This creates a basis for quick hand techniques and punches. The triceps are responsible (at least to a large extent) that the hand and forearm can be moved forward quickly. By the way, a thick biceps counteracts this (Hello Arnold - unfortunately we were unlucky!). If you can't do a 'normal' push-up, you can do the 'short one': just kneel down and pump from this position. And one more thing: if you get back pain when doing push-ups, you should make sure that you keep your body straight while 'pumping'. So don't make a hollow back, etc. If that doesn't work either, it's better to do push-ups 'on your knees'.
- Increase: push-ups on the fists. Used to harden the ankles. Sometimes we support ourselves with the knuckles of the index and middle fingers, sometimes we support ourselves on the knuckles of the middle, ring and little fingers. Ahja: Push-ups on rough rock or concrete may seem incredibly casual, but they break your ankles in the long run.
- Run in place and pull your knees up. (Attention! Keep the measure. Warmed up well beforehand?) Increases the speed of the legs and thus ensures a more powerful knee strike in addition to more fixed leg techniques. Ouch :).
- Assume the equestrian position: take your legs apart (standing, clear!) And bend your knees. Move your butt towards the floor until you feel some tension in your thigh. Feet can be turned with the toes outward for more convenience. So. Now we stay in this position. Don't rock, just stand still. Hands on hips. Stand still. When it is almost impossible to get up again slowly and shake your legs.
- Just walk on tiptoe more often in everyday life.
- Rock on the ball of the foot. In such a way that the ground can easily be felt with the hoes. For advanced users: all on one foot. It is also a good training for balance.
- Climbing stairs (these weird steppers can safely stay in the store).
- Jumping rope. On one or two legs.
- Try to squeeze a tennis ball (or similar) in your fist.
- To jog. To be honest, I hardly dared to write it out, but what the heck;).
- Stitching techniques pose a risk to the fingers. You can take a container filled with peas (not the soft-boiled can parts, grrr ... ;-)) or loose sand and (first gently!) Pierce into it. Or we support ourselves with our hands on a wall and try to push the upper body back a little just by using our fingers.
- Lean against a wall with your forearm and try to push yourself away from the wall so that the weight of your body is on your clenched fists. Helps to increase the 'blocking force'.
- Any type of isometric exercise. For example, join the flat hands on the arm that is not fully extended in front of the chest and press against each other at intervals. Or make a flexion movement with one hand (as if we were curling a dumbbell) and hold against it with the other hand. Trains the biceps of the 'curling' arm and the triceps of the 'counter-holding' arm without the risk of overloading.
What better not to do ...
A few exercises should actually be forbidden because they are not necessarily good for your body. As there would be:
- Generally any kind of overtraining: So please do not try to pull trees up, motivated by the latest Eastern, and clubbing for forty hours a day from the start. Our body needs a break from time to time. So plan enough rest periods.
- also general exercises in which a joint 'clicks into place', i.e. is fully stretched (see techniques / strokes). E.g .: the fully extended push-ups, completely unhooked pull-ups, etc.
- general exercises in which suddenly and jerkily a hollow back is made
- a 'bridge', i.e. standing on your feet and hands in the supine position
- Circling the head (cracks so 'beautiful' in the beams!)
- 'Jackknife' or 'sit-ups' strengthen the abdominal muscles, but the back area is stressed too much. Even a slight 'roll-up' of the head tenses the abdominal muscles, so that the desired effect occurs.
- 'Waddling gait' (deep gait in the crouching position) is supposed to strengthen the thigh, but it overloads the knee joints
- deep squats overload the knee and are not necessarily good for it
- 'Butter scales' (partner exercise: back to back: one pulls the other stretched out): with extreme execution (but it happens easily) too much strain on the lumbar vertebrae
- 'Windmill' (straddle position, left hand to right foot, right hand then to left foot, etc.)
- Exercise: bring the upper body up from the prone position: should strengthen the back muscles, but overload the lumbar vertebrae. You can also do the same exercise with medicine balls, which should be thrown away from the prone position.
- Exercise: in the supine position, try to lift your legs and move them sideways or cross them: the (not the again!) Lumbar spine is pressed into the hollow back. Similar (only worse) with the exercise in which one partner grabs the legs of the person lying on the floor and tries to fling them on the floor. So don't throw the Purshen tsu Poden, dear 'Brian' fans;).
- Stretching by rocking back and forth is obsolete and is comparatively unsuccessful. Stretching exercises should be done slowly and steadily, not quickly and jerkily. In the long run, these spring movements do more harm than good.
- In general, all jerky stretching movements and those that cause too much pain
- Stretching the front thigh muscles 'while kneeling' by grasping the instep of the back leg and pulling it 'up'. As a result, the whole weight is more or less on the kneecap. Ouch.
- Pay attention to breathing during training! Keep breathing even when you are exerted. Under no circumstances hold your breath and 'press' while exerting yourself.
Training in a club, dojo etc.
When training in a club / dojo etc., as a beginner, you should pay attention to who your partner is during exercises: an overzealous partner who neither knows his own strength or balance and certainly has no feeling for distance should in a few words in the kind of 'Piano', 'Hoo, Brauner' etc. can be brought to reason. If he continues uncontrolled, he is to be avoided. Something like that will make him lonely in the long run. Organizing (fighting) exercises with someone like that can be eye-catching. Such specimens can usually be recognized by their overzealousness when warming up.
And while we're at it: if you want to practice self-defense in this context, you should take a good look at the trainer. One who the umpteenth. Dan owns, but is never there, does not help. And please read the contracts / terms and conditions if necessary (and take your time). Gagging contracts etc. have meanwhile been branded as immoral, but a careful look never hurts!
Please never make the mistake of judging your counterpart only by the color of his belt: there are brown belts that have more problems with their balance than some beginners. On the other hand, it can happen that a white belt can already be technically well-versed. The belt color can be a first indication of the capabilities of the other person - nothing more.
Utensils for home training
We should keep in mind that almost all exercises for which equipment is sold can be performed 'without' with similar success. Yet...
... as a small suggestion: useful and (relatively) inexpensive items for the torture chamber at home can be, for example:
- Jump rope: even if you had bad experiences with it as a child - just try again. Variations with a double strike, 'cross' jump etc. If it is motivating, it can also be called 'rope skipping' instead of jumping rope ... ;-)
- Tennis ball: training the forearm muscles by squeezing them together (cheap, with a bit of searching 'behind' tennis courts possibly even free of charge ;-))
- Kneading foam: ditto, fingers are burdened more individually (approx. 10 DM)
- Hard rubber ring: also, for the advanced squeezer ;-) (just under 20 DM)
- small, not too heavy sandbag: for punching and kicking techniques, homemade from a smooth-walled, stable sack (filling material paper and cardboard, strongly compressed) or from the sports trade (about 70 DM)
- if necessary, a sleeping bag in a transport bag, if already available; as a rule, however, this 'sandbag' will be too soft
- two dumbbell bars with attachable weights (approx. 30 DM)
- a barbell bar (50-80 DM)
- a door bar or a pull-up bar to hang up, for pull-ups and abdominal exercises (lifting legs, etc.); Warning: absolutely firmly attach / screws! (from approx. 30 DM) Caution again: if the part is to be attached to the door - only clamp it in a stable door frame. Otherwise you break it.
- Rubber bands (10-25 DM) or old bicycle tubes for pulling exercises or as an expander
- 'Spring grip dumbbells' or small devices with springs for each individual finger. These devices, however, only place irregular loads on the fingers. Their usefulness is controversial.
- 'Bending dumbbells' (those long rods made from practically a strong spring) and expanders. Although muscle groups are strained as a result, the parts tempt you to adopt 'unhealthy' and cramped postures.
- Joint weights for buckling on / around (...) also do not have to be. The joints are initially overloaded. It is better to do an exercise with more repetitions than with such weights, or rather to run a longer distance.
- Handle bars for push-ups. They are supposed to prevent the wrists from being overloaded by the long 'folding down'. However, such an overload is less likely to occur.
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