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It’s not reasonable to
presume that your body will get enough from you every
day routine, whether you sit at a desk all day
breaking computer codes or you run a daycare with
twenty children. Your body needs exercise.
Out of the many things that our bodies can do, the ability to adapt is at the top of the list. With that we can increase our strength, speed, stamina, and timing, all through the constant rituals that we put ourselves through lifting weights, aerobics, Martial Arts, and running. The bad news is that because of our adaptability we can also become; overweight, lethargic, and generally unhealthy. When you perform the same a routine over a long period of time you begin to lose the benefits of it, if
your job has you pulling a 30-pound lever for eight hours a day for the first two months you’ll get stronger and your muscle in your arm will improve greatly. After the two months it will be easier for you and you’ll decrease the benefits, your body has adapted to it and it can now pull that lever without working as hard. The only choice now is to either increase the weight or repetitions, (the amount of times you do it) or change the way you pull the lever.
How to Execute a Punch
One of the most basic
movements of Martial arts is the punch. There are several
things that can increase or decrease the speed and strength of
the punch: strength agility and stamina of the main muscle as
well as the antagonist (the muscle in opposite function). One
of the simplest ways to increase both muscle and tendon
strength is through Isometric exercise. An isometric exercise
means that the muscles are tensed against other muscles or
against an immovable object such as pressing against a wall.
This first exercise will be just that, against a wall or some
hardened vertical surface.
Start one hand at a time,
right hand first.
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Place you hand on the wall
right in front of you, palms flat, elbow straight out to the
side at shoulder height.
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Stand approximately a foot
and a half to two feet from the wall
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Lean in until you feel the
triceps of that arm tighten hold at stagnate position for 15
to 30 seconds.
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Switch arm
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Triceps Extension
This is example of an
isometric exercise. This will help increased muscular
strength, circulation and definition in the triceps.
For the more advanced an
Isotonic exercise, the same as an Isometric but with movement:
Triceps extension should be
done with great caution because of the amount of stress that
is put on the elbow. When performing this exercise never drop
the forearm beyond 90 degrees, also to help completely work
the muscle, always use the lightest weight possible for a good
workout.
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Lie down on your back on a
flat bench
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Using your left hand to spot
yourself, raise your right arm perpendicular to the bench
while holding that lightest amount of weight for this
exercise.
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Again, spotting yourself,
lower the weight straight back to the right side of the head
keeping your elbow from turning out (remember never drop the
forearm beyond 90 degrees)
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As you raise the weight
rotate your palm away from you at the top of the extension.
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Switch arm
This exercise will help
increase strength and size of the triceps.
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