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5 Calisthenics

Calisthenics are related to karate moves, as they are body-conditioning exercises, and body conditioning is one of the most important functions of karate training. The karate function of body conditioning is achieved through intensive training of various moves, which require the maneuvering of most parts of the body. Calisthenics themselves can also be body conditioning if they are performed in such a manner that the exercise is greater than a simple warming-up. As in any other sport, karate trainees are advised to do calisthenics in order to loosen up muscles and joints before and after performing the strenuous karate moves. In addition to exercises to loosen up such joints as the wrist, elbow, and ankle, along with many other ways of general calisthenics, some typical karate calisthenics will be briefly explained.

• Neck Exercise

Slowly move your head back and forth, turn it side to side or all the way around in a circular motion, or press it down sideway toward the shoulder. These exercises will relax one from tension and serve as both neck and head exercises.

• Shoulder Exercise

Raise your arms all the way up pressing backward while stretching the front part of your body. Then continue the exercise by dropping your arms downward, pressing them backward, or you may first place both arms in an X-position in front of your body and then raise them in a circular motion in order to exercise your chest and shoulder muscles.

• Back and Forth Exercise

Do not bend your knees while moving your upper body back and forth. This provides back and stomach exercise and usually relaxes you. Avoid pressing too much.

• Side Exercise

This exercise is for the side of your body. Do not bend your knees or hip joint. Bend only the side part of your upper body.

• Twisting Exercise

This exercise is to avoid muscle strain while twisting your body in training. Keep your feet firmly on the floor, twisting your body slowly from your knees to the shoulders. Twist your upper body from left to right and right to left, placing your arms at a low, middle, and high level. You may circle around, relaxing the midsection of your body and knee area while twisting. The twisting exercise for the knees will avoid any possible strain on your supporting knee while kicking.

Once you loosen up the entire upper body, you may try a sudden and forceful twisting.

• Hip Exercise

Exercise hip joint by moving the hip back and forth, then side to side, and then all the way around in a circular motion.

• Knee Exercise

Slowly squat down and stand up, maintaining both feet flat on the floor and upper body upright. The wider the distance between your two feet, the harder it is to squat down. This provides exercise for the thigh muscles and hip joints.

• Leg-Stretching Exercise

For front kick, stretch out one leg at a time, pointing the toes up and for side kick, pointing the outer edge of the foot up. While stretching, keep the supporting foot flat on the floor. You may stretch both legs at the same time by doing the "split" when you become good enough.

• Push-Up Exercise

In general, push-ups are very good exercise for conditioning the body. You may do it with one hand or two, on the palm-heels or first two knuckles, or even on the finger tips. You may do your push-ups fast or slowly. Make sure the entire body moves in a straight line when you press up and down.

• Loosening-Up Exercise

If preferred, two trainees can get together and help each other in loosening up the upper body. This type of exercise is good before and after training. Avoid any sudden pulling which might cause a strain.