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Old 02-13-2009, 06:48 AM   #1
srdjan
Dojo: Belgrade
Location: Belgrade
Join Date: Nov 2008
Posts: 12
Serbia
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Advice for shape

Hi to everyone,

can someone give me advice how to practice my shape at home!!!!
I'm preparing myself for exam for 5.kyu in May,so I would like to build good shape?
And does someone knows good programe such as runing etc....
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Old 02-13-2009, 07:13 AM   #2
DonMagee
Location: Indiana
Join Date: May 2006
Posts: 1,311
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Re: Advice for shape

I try to do the daily workout from http://www.crossfit.com/ 2 days a week. (I want to do it more but I don't have the time). You can modify it to meet your needs and equipment on hand (do chair dips if you don't have rings, etc) or your fitness level (run shorter distances, reduce weight, etc). It is variable enough to keep your body from getting used to it and it works core strength and cardio at the same time.

When I am able to do this regularly I notice rapid functional strength gain (without the bulking), much better cardio, and good weight loss.

Last edited by DonMagee : 02-13-2009 at 07:18 AM.

- Don
"If you can't explain it simply, you don't understand it well enough" - Albert Einstein
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Old 02-15-2009, 07:46 AM   #3
Nathan Wallace
 
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Dojo: VA tenshinkai
Location: northern VA
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Re: Advice for shape

do about thirty of every ukemi-
forward roll,
back roll,
forward breakfall,
back breakfall -and mix it up and get creative with it. then do shikko for a half an hour. that should keep you in shape.

Northern Virginia Tenshinkai Aikido
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Old 02-16-2009, 04:27 AM   #4
srdjan
Dojo: Belgrade
Location: Belgrade
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Posts: 12
Serbia
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Re: Advice for shape

Thank you Paul
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Old 03-04-2009, 01:42 PM   #5
Norton
Join Date: Aug 2008
Posts: 20
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Re: Advice for shape

Quote:
Paul Wallace wrote: View Post
do about thirty of every ukemi-
forward roll,
back roll,
forward breakfall,
back breakfall -and mix it up and get creative with it. then do shikko for a half an hour. that should keep you in shape.
Shikko for half an hour? That would just destroy your knees even if you have a tatami furnished room at home.
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Old 03-04-2009, 07:31 PM   #6
Lyle Laizure
 
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Re: Advice for shape

I agree with Paul, plenty of ukemi!

Lyle Laizure
www.hinodedojo.com
Deru kugi wa uta reru
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Old 03-04-2009, 09:37 PM   #7
Michael Hackett
Dojo: Kenshinkan Dojo (Aikido of North County) Vista, CA
Location: Oceanside, California
Join Date: Oct 2000
Posts: 1,121
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Re: Advice for shape

We learned a new cardio exercise at the recent AAA Western Region Instructor's Seminar. Christine Dyer Sensei showed a program based on mae ukemi. Basically, you do a forward roll on the right side, get on your feet and do a roll on the left side immediately and continue until you complete 10, 15, 20, 25 rolls for one set. Rest 15 seconds and repeat for a total of four sets. The key is continuous movement until the 15 second rest break. Its a killer!

Michael
"Leave the gun. Bring the cannoli."
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Old 03-07-2009, 03:32 PM   #8
srdjan
Dojo: Belgrade
Location: Belgrade
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Re: Advice for shape

Thank for advice IIker,Lyle,Michael
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Old 03-14-2009, 11:01 AM   #9
philippe willaume
 
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Re: Advice for shape

That what I do as warm/conditioning in my HMF classes.
You are not going to be fighting fit but that should put you in a resonable shape
If you are not really fit or if you do that in a 3 day cycle and you are coming back from a period of rest more than two weeks use the beginner set augmenting a set per week up to where you were before stopping

Normal aki stretching

The idea is to use proper form as quick as you can. there is only one series of rep the first number is for is for beginner

Forward sliding press-up
If you have problem with sliding press up do the normal one, if you have problem with the normal one do them on you knee instead of on your foot.

Rep 5- 10- 20-30
Rest 5 sec

Indian Squat
Rep 10-20-40-50
Rest 5 sec

Backward sliding press-up
As per the forward one
Rest 5 sec

Bulgarian Squat
Rep per side 5- 10- 20-30
+
Tip toes extendtion if possible elevated
Rep per side 10-20-40-50
Rest 5sec

Cruches
Hook you foot and roll you back on and off the floor. ideally you have partner that pushes you back
Rep 10-20
+
Side churches
Rep 10-20
Rest 5 sec

3 time plank with different arms position
10-20-30 sec each
Rest 5 sec

I would like to be able to add
Chin up or rope climbing And Dips

Punches&kicks on training day.
If you follow a 3 day working out Run 5,10,15,20 minute the 2 other days. Always finishing with sprinting for 5 sec resting for 30 one time per minute you ran.
If can add some small parkour type of obstacle when you running.

Jab, jab cross
10 each side for started and then 30 sec, 45 sec and 1 min each side
5 sec rest (10-15 if 45 sec pr side)

Jab jab elbow
10 each side for beginner hen 30 sec, 45 sec and 1 min each side

Jab jab (engage the arm) elbow, kaiten
10 each side for started and then 30 sec, 45 sec and 1 min each side

Break falls

3 Thai like kick (leg, floating ribs head)
If possible without putting the foot on the floor, done with the leading leg to limit damage
10 each side for beginner then 30 sec,
5 sec rest (10 if 45 sec pr side)

Front kick (front leg)
10 each side

Tehp (font leg)
10 each side

Chassť (straight Side kick back leg.
10 each side

Side kick from back leg (circular side kick with the back leg aimed at the leg, floating ribs and head)
Or 3 kick knee combo
10 each side for beginner then 30 sec,
5 sec rest (10 if 45 sec pr side)
Or 10 humpa+shrimp on each side from a not that active mount.
Or 10 passing guard against a not that active guard.

Last edited by philippe willaume : 03-14-2009 at 11:06 AM.

One Ringeck to bring them all and in darkness bind them,
In the Land of Windsor where phlip phlop live.
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Old 03-16-2009, 11:26 AM   #10
srdjan
Dojo: Belgrade
Location: Belgrade
Join Date: Nov 2008
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Serbia
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Re: Advice for shape

Thank you Phillipe, I will practis your advise.
Your advice is defenetly nice.
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Old 03-16-2009, 12:18 PM   #11
bkedelen
 
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Re: Advice for shape

+1 on crossfit.com. It is the future.
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