Easy warm-up exercises to kickstart your martial arts training
Warming up before practicing martial arts is essential to ready your body for action. It prepares your heart and muscles by gradually increasing blood flow and body temperature. If you jump right into training without warming up, you might get muscle spasms or develop an injury. Here are some simple warm-up exercises to prepare you for any martial art.
Saddle stretch
Sit on the floor with legs wide and flexed feet, mimicking a front kick position. Reach gently towards the center, walking your fingertips out as far as possible. Hold for a few seconds. Repeat the same stretch to the left and right, facing each leg and foot on both sides. This prepares you for front kicks later in the workout.
Front folds
Sit with your legs straight out in front of you. Reach forward with both hands towards your feet, keeping your knee straight. Hold this position for ten seconds, focusing on breathing. Slowly release the stretch and sit up straight again. Repeat five times. This help stretch and loosen the hamstrings, lower back, and calves, and prepares you for hassle-free kicks.
Stretch kicks
Stand with feet shoulder-width apart for balance. Raise your right leg in front with your toes pointed up. Reach forward with your hands to touch your right foot, keeping the knee straight. Hold the stretch briefly. Lower the right leg and repeat with the left leg. Alternate between legs for 10 reps. Maintain a straight back and engage core muscles. These help improve flexibility.
Punches
Stand with feet shoulder-width apart, knees slightly bent. Make fists, leaving the thumbs outside. Start with a front jab with your right fist, with palms facing downwards. Rotate your fist slightly when you retract your arms back to your waist, turning your palm upwards. Repeat with the other hand and keep alternating for 50 reps each. It improves your endurance and technique.
Side kicks
Stand with feet shoulder-width apart, hands up in a guard position. Lift your right knee in front of your body. Pivot left foot's toes to the left. Kick your right leg sideways, keeping the heel pushed out. Bring your right leg back to the starting position. Do 20 kicks, then switch legs and perform the same sequence. It promotes flexibility and balance.
