TRAINING - Esercizi di coordinazione braccia e gambe (Sub ENG) (EASY)


Uploaded by RiflessiCondizionati on 02.05.2012

Transcript:
Hi guys! It's freezing here, so I'll show you some coordination exercises while I get warmed up.
They are oriented towards fighting and they are very simple.
So, start with this step.
This isn't really an exercise as much as a preparation for the actual exercises.
It's important to jump with both feet on the ground simultaneously.
So it's NOT like this. This is a mistake many beginners make.
Try not to stomp your heels on the ground. Jump on your toes. And shift your weight from one side to the other, moving slightly.
From here, you may complicate the movement. For example, doing 2 steps to the right and 2 to the left. Like so.
Or you can stay with your feet and arms in guard and do the same thing, moving 2 times forward and then 2 times back.
At first let your arms relax, then keep them in whatever fighting stance you are used to.
Now, the first real exercise. Move from the feet parallel position to the guard position without interrupting the jumps.
Do 3 jumps, guard, do 3 other jumps, return, 3 other jumps, and shift guard. Stay in every position for some seconds.
2nd exercise: do the same thing, but shifting position in every jump.
one foot parallel, one guard up, another foot parallel, and one opposite guard up, like so.
Center, left, center, right. Center, left, center, right.
Maybe this seems difficult at first, but it's actually really easy.
Some other exercises... well, we have the classic Jumping Jacks, which I really don't feel like explaining.
I'll just show you 2 quick variations, without explaining them, as I already did it in a previous tutorial.
This one, breaking the movement in 1 more step. 1, 2, 3 and 4.
This other one is like this. 1, 2, 3, 4, 5, 6, 7 and 8.
This is a little more complicated, as you have to coordinate separately 2 sides of your body. See it again. 1, 2, 3, 4, 5, 6, 7 and 8.
Now, as a last series of exercises, let's add some arm movement to the first jumps we did.
The first will be easier, as they move both arms simultaneously, then they'll become alternated.
There are 3. To the front and up. To the front and sideways. Sideways and up.
Always remember to pass by this position. Do this while jumping.
The legs too can do different movements, complicating the exercise. For now, just use the classic side-to-side jump.
First exercise: arms to the front and up. Second: arms sideways and up. Third: arms to the front and sideways. The order is arbitrary.
Once you can do this, start alternating arms. To the front and up. Like this.
Up and sideways. Like this.
To the front and sideways. Like this.
These are the movements. Do them while standing at first. Then do them while jumping.
So, these were some really basic coordination exercises.
They well help both martial artists and non-martial artists, as coordination is important for any sport.
So, now I'm warmed up and I can do some other tutorial. See you on the next video!