It’s true that Martial Arts create physically fit bodies, but many people think you have to be in shape before you study martial arts. For these people I offer the quickest, most efficient method for creating physically fit bodies.
Interestingly, I have read a few articles on people doing this series of exercises, but they never understand the why behind it. Because I study ‘Matrixing,’ a method of scientific efficiency in body movement, specifically the martial arts, let me give you the why.
There are three ‘directions’ in the universe. These are X (forward and back motion), Y (side to side motion), and Z (up and down motion). The human body is designed to provide strength and mobility in these three directions. You can move forward and back, side to side, and up and down.
To be strong and flexible in these three directions one needs to isolate only a handful of exercises which focus on these three directions. One can focus on individual muscles, but this tends to isolate the motion of these muscles from the body as a whole, which is not efficient. I call this need for the body to be used as a single unit CBM, or ‘Coordinated Body Motion.’
First Drill ~ The Plank. This is a yoga term, and it is simply a static push up. Lay prone on your toes and elbows. One can expand this quite easily into push ups, different hand position push ups, and even motions with the arms and legs (raise the leg or arm, touch knee to elbow, etc.)
Second Drill ~ The Boat. Simply lay on your belly with your arms extended and raise your arms and legs off the ground.
Third Drill ~ Crunches. Lay on your back with your arms extended. Raise your arms and legs a few inches. Like other drills, one can explore such things as raising lowering different limbs, touching knees to elbows, and so on.
Fourth Drill ~ Squat, or The Horse. Stand with the feet double the shoulder spread and sink into a deep squat. This is a core exercise in traditional Martial Arts.
Fifth Drill ~ Hang. Go find a tree and hang. You can develop this into pull ups, and various contortions of push ups.
Now, the question: How many, how long, do you do these drills?
You should practice them as dynamic drills, seeing how many you can do, but without great emphasis on speed. And, you should explore the other alternative, see how long you can do these drills. I prefer a yogic method, hold for five seconds, count to ten, hold for five, count to ten, in sets of ten. It is a very good idea to synchronize your breathing with this method of timing.
About the Author: Al Case has been studying martial arts since 1967. He offers a variety of martial arts training videos, all based on scientific concepts such as the three dimensional concept you have read here. He is the webmaster at Monster Martial Arts.
