Self defense and physical fitness by Antonino Rocca

By Antonino Rocca

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T ' w . H O R S E ST A N C E U sed prlm an ly fo r defen se th e H angm g H orse ls a on e legged stan ce T h e fo ot th at ls ralsed pro tects th e gro ln an d th e lo w er bo dy fro m a ktck T h ts stattce can also be used to k ktzk Sln gle legged stan ces are o ften u sed In th e C ran e fo rm s * A 1 3 a J* . q f* + F R O N T V IE W S ID E V SE W L ft tpn e le9 u p un t l yo u r k n ee s p a al e to the fIo o r T he o tine Ieg su pp o rts y o u r e n t re b o d y and n e fo o t s f at o n th e fIo o p o nt n9 to w a rd th e fro n t B end th e k nee o f y o u su p po rt n: fo o t b ut d o n ot lo ck t n p lace P o nt the to es ()f th e a sed leg to w a d h e su p po t ng le(1 k eep nq therrt be n t $,gl3t y T h s sta nce p laces a l tbe w e ght o n y o u Ieft Ieg 48 H A N D T R A IN IN G A sm n flgh ters alw ay s m ak e great u se of the o pen h an d Palm stn kes sp ear h an d thru sts an d d aw m g tech m qu es are som e o f th e attack s u sed ln K u ng F u as w ell as ln m any oth er sy stem s o f self defen se T h e m eth od s o f traln m g to attack m th th e o p en han d h o w ever vary fro m sch o o l to sch o o l T h e art o f th e Iro n Palm for m stan ce requ lres th ru stln g on e s h an d ln to con taln ers o f p eas san d an d uttlm ateiy lron flilm gs A d dltlo n ai ex erm ses m clu de stn k m g o f san d b ags fron d um m les an d o th er m e ch an lzed equlp m ent T h ese m eth o ds alo n g w lth th e u se o f h erb al m ed lca tlons are used to co nd ltlon and to ughen the hand s so th at th ey w l1l b e lm p em qo u s to p aln R egard iess o f h o w to u gh th e h an d ls It ls u seless If lt lack s pow er A h an d attack sh o uld h ave su fflclen t fo rce to k n o ck an op pon en t d ow n w lth on e b lo w Y ou m u st h ave co m p lete com m an d of y o u r fo rce o r G ln G In L ek y o u w ll1 recall îs th e correct u se o f fo rce O ne o f th e w ay s o f d evelo p ln g lt ts b y Jj L ek or flnger stren gtb en lng exerclses w h lch teach es yo u to d lrect y o ttr m tern al force or G ln to w ard th e fm gers 49 2 ïl .

B ecom e reflex actlo n en ab lkn g y o u to reat:t m stan tly an d effeetw ely m an attu al flgh t You w lll h ave no tlm e to d ellb erate an d p o n d er o n tech n lq u es In add ktAon to servm g as an m trod uctlon to b asîc h an çl m o vem en ts th ese ex erclses also teach the m eth od s of ch an glng from o n e stan ce to ano th er sm o o th ly an d effectlvely w lth th e least am o u n t o f m o vem en ts A lth o u gh pro p er b reath m g ls very lm p o rtan t th e em p h asls ln thls sectio n ls on $h e form s O n ly after y o u have learn ed te ex efm te th e b asAe m ovem en ts eorreetly sh ou ld y ou attem p t to co ordm ate th em w lth yo ur b reathlng A $ thls polnt lt ls only necessary that yo u h ave learned the prop er breathln g m eth od ex ptaln ed o n P age 2 7 t,* 1 .

Ae %k ) O w. $4 $ s. R ID IN G ST A N C E A s ln d lcated thls stan ce d erlves Its n am e fro m th e sq u attm g po sitlo n o f a h orseback n d er lt ls th e m o st lm p o rtan t stance ln K un g F u A stu dent w lll ex p en en ce leg p aln s at flrst b u t o nce h e stren gth en s h1s legs th e p am w 1ll d lsap pear + . # ' lkt ,r ) ,$ s % N + - % ' t ' I è' %'. r F R O N T V lE W S p ead y o u lesp ap a t abo ut tw ce th e w d th o f y o u r sh o u ld erG po n t n g you toes out (T he H o se R d ng stance can also be assum ed w th your toes po nted stra ghtfo rw ard or nw a d ) Sq uat dow n as .

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