Martial arts

Martial arts
For several years I studied the martial art of Karate but found this discipline only to be advantageous in the area of physical fitness. I therefore decided to look into other disciplines and found that the most helpful for the health and development of both mind and body are Kung Fu and T'ai Chi.
T'ai Chi is a gentle art which, whilst toning your muscles, puts your mind in a state akin to that of meditation.
However, if you wish to learn a more vigorous martial art then i suggest Kung Fu. I myself studied this art without a master but if you have not previously studied a martial art you should attend classes. Kung Fu is, like Karate, a more physical discipline which will teach you a great deal about self-defence whilst improving your physical fitness and balance. However, there is more to this art than defence.
Kung Fu also encompasses the mental thought processes that go on before, during and after practice.


Basic Kung Fu exercises
You can benefit from Kung Fu without having to take it on as an obligation or as a sport. In this section I will give you short exercises that will help to tone your muscles and improve your strength and balance:
Always start your work-out with a warm up; here are some stretches that will ready your muscles:
1. Stand with your feet hip width apart. Stretch both hands upwards and bring them down to touch the floor. Don't bend your knees. Do this for 10 seconds and then stretch your arms upwards again. Repeat this 10 times.
2. Stand with your feet about two shoulder widths apart (or as wide as is comfortable), stretch your arms out sideways and bend one leg at the knee to a 90degree angle. Your other leg is straight and stretched out sideways. Put most of your weight on your bent knee. Hold this position for 10 second and repeat 10 times. Then do the same with the other leg.
3. Stand up straight with your feet shoulder length apart and stretch your arms out sideways. Bend your knees and lower yourself to the floor. Your upper body remains upright. Go as low as you can without raising your heels. Repeat this 20 times.
4. Sit on the floor with your legs apart, stretched as far as they will go. Hold your legs below the knee and make sure they do not move as you lower your body, face downwards, to the floor. Hold this position for as long as you can and then bring your body to an upright position again. Do not move your legs. Repeat this 10 times. After you have completed this exercise, jog on the spot for a couple of seconds to get the blood flowing round your legs.
5. Find a table of hip height. Put one leg on the table with toes pointing upwards (make sure both legs are straight). Bend to touch your toes with your left hand if you are stretching your left leg and vice-versa. Hold this position for as long as you can and then bring your body to an upright position again. Do not move your leg. Repeat this 10 times. Then complete the exercise with the other leg.
6. Sit on the floor with both legs out in front of you together. Stretch your arms upwards and forwards to touch your toes. Hold this position for as long as you can and then bring your body to an upright position again. Do not move your legs. Repeat this 10 times. After you have completed this exercise, jog on the spot for a couple of seconds to get the blood flowing round your legs.
If you know of any other exercises that would be appropriate, use a combination of these and the ones you know. You can never warm-up too much.

Improving your stamina
1. Stand with your feet two shoulder widths apart. Bend your knees and 'sit' into the stance. Your knees should be pointing outwards and your knees at a 90degrees angle. This is horse riding stance, the way that you will know you are doing this stance properly is that it will hurt. You will feel the burn in your thighs and calf muscles.
Stand in this stance every day for as long as you physically can, afterwards your legs will feel weak but if you keep repeating this exercise this feeling will subside. Time yourself and have the aim of standing in this stance for 5 full minutes at the end of the regime. Set yourself a reasonable time period to complete this aim.
This exercise will improve your stamina, the strength in your legs and also greatly improve your will power.
2. When you have completed aim one, stand in horse riding stance, hold your fists palm upwards at your hips. 'Punch' your arm out forwards, turning your fist over and finishing with your arm outstretched and your the palm of your fist facing downwards. Do this slowly working your bicep and tricep muscles against each other. This is much more effective than lifting weights as you are working against your own strength and also developing both your tricep and bicep muscles.
You can do this standing with your feet at shoulder width apart if you find standing in horse riding stance too uncomfortable.
3. Your third aim is to complete the above exercise whilst holding dumbells when you 'punch' outwards. If you don't own dumbells then simply attach something of a similar weight to your wrists.
4. This is a similar exercise to number 2 using your legs instead. Stand with your feet shoulder width apart. Shift all of your weight onto one leg and steady yourself in this position. When you are steady, bend your other leg at the knee and lift your leg so that your knee is pointing out sideways and the lower half of your leg is behind you. You may find that your upper body needs to counterbalance this movement by leaning in the opposite direction. 'Kick' your leg outwards moving only your lower leg until your leg points straight out sideways at hip height. Hold this position for a few seconds. Bring your lower leg back to its original position and return to your standing position. As with exercise 2, do this exercise slowly whilst working your leg muscles against each other. This will improve your leg strength and balance.