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Lesson 5: basic physical exercises (which and why)


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News > 6 Dragons Kung Fu

Lesson 5: basic physical exercises (which and why)

What we have to perform and why

In this lesson we want to:

Summarise the daily exercise to be performed in this phase (read How to train in 6DKF: basic exercises)

See what goals we want to gain practicing these exercises

Understand what focus our attention on (read Physical performance in martial arts)

See practical examples of the categories of exercises described in Lesson 2.3

Jumping and running exercises

The jumping exercises described in 5 jumping exercises ideal for beginners / warm-up and the running exercises listed in 5 running exercises ideal for beginners / warm-up are fundamental to:

Develop fighting mobility

Develop speed

Develop power

Develop coordination

Develop the muscle chain (read Use the body power: the muscle chain)

Develop dynamic balance (read The concept of dynamic equilibrium inspired by the Tai Chi)

Develop stamina

Develop timing

Lose weight

Become able to withstand fallings and big jumps

Having a solid base for obstacle paths

Having a solid base for circuit training

Increase spatial intelligence

Do warm-up


Abs, ground crawling and push-ups exercises

Crawl on the ground exercises listed in 5 ground crawling exercises ideal for beginners / warm-up, push-ups exercises listed in 5 push-up exercises ideal for beginners / warm-up and abs exercises like the one described in Exercise 1 for the abs to develop the muscle chain and the one in Exercise 2 for the abs to develop the muscle chain are ideal to:

Develop coordination

Develop the muscle chain

Develop ground mobility

Learn how to move when you have legs injuries

Create a base for acrobatic abilities

Create a base for body conditioning

Create a base for pushing skills

Create a base for the execution of stealth techniques


Stretching and regeneration exercises

Stretching exercises like the ones previously mentioned in Basic soft stretching and regeneration exercises listed in 5 regeneration practices to recover after training are structured to:

Improve resistance when you suffer a lever

Improve flexibility to allow you to hit targets otherwise impossible to reach

Allow you to fight even when you do not have time to stretch

Prevent injuries (strains, sprains, etc.)

Eliminate each body resistance to express your maximum power and speed

Gradually fade the physical effort and the body temperature

Prepare the body for the next day of training

Prevent pain and stiffness

Let you recover mentally the effort of training (eg. after sparring)

Reactivate blood circulation (eg after a mild trauma)


In the next lesson we will see more in depth the basic technical exercises.

In-depth articles

Physical conditioning: how it works ? An explanation of why martial arts (and fighting sports) need a conditioned body as well as the technique.

The 6 dragons of 6DKF ? An explanation of what 6DKF teaches and the goals that a practitioner must attain.

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