Hello everyone. Welcome karate-blog.net. In this short video I prepared you on an example of heating, as I have you marked in the booklet. Temperature rises are not very complicated to do. The problem is that often, if you warm up alone at home, you may forget parts of your body, of not knowing where you are you’re not going to apply a methodology. What I have explained, should you divide your warm up into three themes. The first joints. The second, the musculature. Third, cardiovascular system. We will raise the pulse. The two and three, even once, mixing a little while. After with experience, we will manage to mix a little while. Initially, we will separate the three themes then each theme, it goes from the head to the feet or so feet to the head. What is important, it is to heat the entire shoulder girdle. What is called the scapula. This is the scapula. The shoulder girdle is all up with the arms. We will add the arms, everything above: cervical, head. We will warm up all that. We will heat the spine, the entire portion which is between the two and which is held by the spine with abs, sides, back. Then we will work all part pelvic girdle with the legs. Clearly, it is the top, middle and bottom. We must not forget that. Ideally, you start from the head at least fingertip or head to go down to the toes. And conversely, we’ll go from head to toe. So we will start. I’ll put me here for you to see well. We go… I’ll start with the joints; I start from the head to the feet. Come on! We begin. The top upside down Ichi One. Two We’re not going too fast three, four, five, six, seven, eight From left to right a We’re not going too fast, we do not go too hard. By cons, it takes a little without forcing. a Now we make the ears toward the shoulders. You saw that my shoulders do not move. I do not do it. Okay ! I latch to stretch. one here Now we turn. one two Three In the other direction a I advise you to keep your eyes open although this is not always easy, because then you will need to feel like that when you are in combat, right to left, do not you close your eyes because it rotates in all directions. Try to keep your eyes open. To train yourself to look right and left without any return, without the front or back which is returned. Come on! It makes shoulders. one two Three we make circles with your shoulders five, six, seven, eight in the other direction one, two, three, four, five, six, seven, eight Yame Elbows, one passes on the inside, tends. a tends two, three, four, five, six, seven, eight The other arm one, two, three, four, five, six, seven, eight Yame The wrists In the other direction Fingers, fingers shaken Yame Come on! You put your arms pass. We keep the less stable pelvis. Do not block it completely, you bend your legs slightly. There they will rotate, we make large circles, it goes forward, I just resting on the legs, it goes rearward, tightening the legs, do not stand then do that. Okay ! It folds the here a Returning back two look in the same place. We always look ahead. Do not do that. Here ! before you look. You look at me and you. six (I do not know where I am) seven eight nine ten We’re going in the other direction one, two, three, four, five, six, seven, eight, nine, ten Yame Come on! The elbows above the shoulders. There you will turn behind you. It takes the elbow as far as possible. We always hands that stand. The elbow, as far as possible. We look at his elbow. We come back from the front. one two Three it remains well balanced on both feet four, five, six, seven, eight So now we do the same soon as you get here, it reaches out You see, I stand like this I stretch the arm. I turn my back leg the Koshi on the bowl foot below the toes are bent. Is rotated arms. It goes a little further. We look at his hand. We come back every time in the same position before. one, two, three, four, five, six, seven, eight, nine, ten Yame Now we will compared to earlier instead of moving the shoulders, it keeps the head and shoulders at the same level, and moving hips. Come on! a The shoulders move. This is especially the head. one two three four Well flexible knees ankles too. Do not block anything. In the other direction One. Two It’s very important not to crash. If you block, you will be cantilevered constantly. You’re going to hurt you the muscles in the back, vertebrae and all. Yame We will continue the joints at the hip and ankle. What we will do to rebuild work the ankle joint. We will use the balance. We will get in balance on one leg. That will make us warm up the ankle. We will do this: one raises the knee, we open behind it poses. Come on! one, two, three, four, five, six, seven, eight Now, it does the reverse. behind is lifted and brought back before. one, two, three, four, five, six, seven, eight Now, let’s behind, barely raises and front back. Come on! one, two, three, four, five, six, seven, eight We’ll do the other leg. one, two, three, four, five, six, seven, eight In the other direction one, two, three, four, five, six, seven, eight We’re going back and back. one, two, three, four, five, six, seven, eight Yame We will go down on his knees. You set foot joint. Hands on knees. You must not let your hands move. You leave them on your lap. There, you’ll do that. You bend your legs staying on the heels. Do not do that. You bend and you go back into protruding buttocks. What I do not want you, that’s it or so that. Feet do that. It’s not that. You keep them that way. I rock, I switched back. Okay ! Like that. We are ready. Come on! one, two, three, four, five, six, seven, eight We turn one, two, three, four, five, six, seven, eight In the other direction one, two, three, four, five, six, seven, eight Yame Now we will work the toes. one, two, three, four, five, six, seven, eight You have to play the game, have toes that bend. I see a lot when I ask them to do that, they do that. It’s no use. Do that. If you can not go beyond there, go up there but stay with the toes firmly on the ground. Now, it goes over and does the reverse. a Forward stretching of the foot. Pay attention ! Do not go too hard. You do not come to ask it. We will, we control and stretched. It must stretch the vamp. four five six The other foot one, two, three, four, five, six, seven, eight It passes over one two three four five six Yame Come on! We will work a little thighs now. There, we will do that. You go down the knees. They barely touch the floor and we go back in zenkutsu. one, two, three, four, five, six, seven, eight, nine, ten On the other side one, two, three, four, five, six, seven, eight, nine, ten Yame It is recovering from the front. Now we will do foot shots. We will make small Mae Geri front not too high. The important thing is to lift it high knee. and pushes back behind Kime no. Come on! one two three four five It goes a little higher. one two three four five Yame The other leg You saw, we went in the musculature phase. I leave the legs and I go back to the head. Come on! one two three four five six A bit higher one two three four five six Yame We will resume. It makes Mae geri Yoko geri Ushiro geri behind. mae geri Yoko geri here we look back Ushiro geri is based The important thing is to stay balanced on the supporting leg ankle to work. If you feel that you lose your balance, do not do stuff like that. You put your feet slightly and you leave. It’s not that serious. But do not just put your weight on this leg completely. Leave it on one that serves as support. Come on! one, two, three (x5) One makes the other side. You have seen that it is not easy to keep in balance. For me, there are times … The goal is that. This is to work on. This is not to perfect gestures. For that, we Kihon, overheating. The important thing is to warm up the entire musculature taking care of … You must visualize what you do. There, when I do that, I work both leg there. I work a lot the supporting leg. You must think of the supporting leg. We too often to think only of leg strikes then the one on the ground, you do not think. while she works a lot. Come on! It is the other leg. one, two, three (x5) Yame Now we will go down. Feet in parallel. Descend Kiba Dachi. Kiba Dachi I’m straight. I’ll raise arms to the sky, I blow. I breathe and then I shoot. Before I push and I push the buttocks backward that my center of gravity always over my feet. Coming up. Now you will extend the left leg. I put myself in the mirror. You stretch the right arm above, and there you will bow down there. I ask you, not as you tilt completely, but it is to push your arm in the idea of going up like this for us to do an arc to stretch the entire side. It tends. We just stand on the leg, leg and then pushed. On the other side. It tends leg and then pushed to the side. Do not just break like that. I’ll explain why after. Come on! It tends, tends. We take back. Slowly. I explain to you the vertebrae, it is a stack. The vertebrae are stacked. That is the spine. When doing stretches like this. What we seek, Each vertebra attached to another by muscles. Attempts to stretch the muscles. It must not break in half because certainly you will stretch from one side, but you will compress the other side. What is needed is to have the idea to grow. I approach for you to see better. Here at my vertebrae, they are like that. If I break, it did that. We must stretch to grow. stretch Okay ! Think about it Often people do that, it’s true that you stretch here but you break in, you put out there. You are crushed inside. The vertebrae are crushed. You are doing more harm than anything else. Think instead to rack up for there it pulls and the other that does not crush. Now we will work the shoulders. Go, turn. one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve In the other direction one, two, three, four, five, six, seven, eight, nine, ten another following, we go One. Two what we do is control. We do not leave from her arms. It does not bend the arm. well is pulled backwards. It is you who decide when you stop and walk out. Is not allowed from the arm and the articulation slamming each time. I do not know how we are, but it does not matter. We stop. Now, hands against each other. You raise your hands and here you come, back of hands against each other, every time you go down quickly and stop without typing. We stop immediately. We quickly go up and stops. Come on!
one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen hit nineteen, twenty Yame Come on! The arms here and you’ll do Uraken. Ichi nor It reaches out. we stop five six seven eight nine ten the other arm one, two, three, four, five, six, seven, eight, nine, ten It takes one, now made five. and whips it is returned. Come on! Ichi, Ni, San, Shi Go the other arm Ichi, Ni, San, Shi Go Yame It stretches the muscles. There, the arm straight. I put my hand against the right shoulder and I shoot back. I pull triceps. Triceps here. It pulls back. Always make more than seven seconds when you stretch like that. Between seven and ten seconds. The goal is no stretch to relax. The aim is to stretch to improve heating for the fibers to relax for better blood flow reaches the muscles. Come on! There, now shoulder right down, Taking elbow and pulls back and with the body, pulling the other way. The arm has thereby the body pulls the other way to stretch here deltoids shoulder. On the other side. In front of We will soon end all the warm-up the muscles. You saw at the same time the pulse begins to rise. It starts slowly. Then there now, we will really accelerate heartbeat to implement all the aerobics industry. We could run, but no too much space especially in front of the screen. The ideal is to make jumps. To warm up, the ideal is to jump. You can do it with a jump rope. Without anything, it’s going well. You can make jumps differently by opening the legs, front, back, Occasionally, you alternate by stretching a little. If you feel that it hurts a bit, you alternate. You blow a bit and then you stretch. Come on! We start again. Just rotations Come on! two, three, four, five, six, seven, eight, nine, ten One front and one behind one, two, three, four, five, six, seven, eight, nine, ten One front and one behind, crossing one, two, three, four, five, six, seven, eight, nine, ten Diagonally one two three four every time we come back in the middle five six seven eight nine ten Go, heels buttocks. one, two, three, four, five, six, seven, eight, nine, ten in front of one, two, three, four, five, six, seven, eight, nine, ten Yame It a little breath and will stretch. Rearward. I stand like that for you to see well. I’ll put my butt behind my heels. Back flat. I do not fit the buttocks like that. On the contrary, I take them out as much as possible and back flat. I’ll put my butt back behind the line of my heels and I put the arms in front for balance. You can stand on something if you want. Now the position there without moving, I fold right leg, I push forward. I’ll get back the other way for you to see. I push forward and suddenly, it stretches more than the other side three, four, five, six, seven, eight, nine, ten then on the other side One. Two I always put my arm before. to stay in balance, I always behind the buttocks heels nine ten Yame Coming up. I’ll put my feet not too far apart. I go down the middle like that. Here ! You put your arm inside. You can keep you putting you resting on hands, there you go open elbows to push on the knees. With the body and buttocks, you contract the glutes to take the basin inside. It pushes the pelvis inward. There, it stretches the groin. Yame Yasme It will warm a little heart. We do jumping jacks, it bounces. one, two, three, four (x3) It bounces, then I ask myself before, I Mae zuki you and Gyaku Kutsu one, two, three, four (x3) Ichi, Ni, San, Shi three four We do not specifically looking to put Kime. What we want is to warm up. It changes sides one two three four three, four (x2) The feet well forward three, four (x2) one two three four two three four three four Yame Yasme There normally, you’re hot. At least, you did a general physical preparation. Then we could continue a little warm-up based techniques you will learn later. If you work more Mae geri you may go more emphasis on the leg work. If you know that you will work Tsuki, you emphasize more on the shoulders, neck and stuff, but if not all, when you’re hot. You are ready to work and you risk minimal injuries. Thank you. I hope you have understood the principle: I start from the top down. I muscle joint and heart rate, but normally there are no worries. You can use it when you go in competitions. To get on the mat, you do warm-ups like this. For that, you must have finished five or ten minutes before the first fight. You rest a while. Before the first fight, two or three minutes, you resume a little heartbeat to bring them up to get on the mat with a heart that is 110-120. That fact that you are just a little out of breath, but no more. That way, when you get on the mat, you will not worry. Your energy system is already in place and you will not be soon out of breath. You will not be exhausted. You are heated. Do not worry. If you’re trained to go to a competition, this is not what will exhaust you. Sometimes I hear: “I rest because after I had no strength. ” Rather, it is the opposite. If you rest, you arrive at your opponent, after 15 seconds, you see immediately that that was not overheated. After 30 seconds there was one who … it is not heated. Still, it was very good club. In the club, Professor warms. I hope you understand and you apply all these principles even when you train at home. Try to always warm. If you do not do much, do not you warm up for 20 minutes. It does not matter. You are not required, but it’s still the best. Thank you. I give you an appointment for a future video. You can come on site karate-blog.net to see all the techniques. There are plenty of videos. You see, it’s nice. Thank you. Goodbye. See you soon.