This stance is mainly used to develop core strength, as you will sink into the squat and maintain your footing.
From this position, it is much easier to make a controlled punch or jab and quickly return to a defensive posture with both hands by your sides, ready to block incoming hits.
This stance gets its name from the way cats walk — your front leg resembles a cat taking a careful step, keeping its balance on its other legs while it feels the ground with its front paw.
This stance is traditionally used to kick, much like the cat stance, but is also good for evading attacks and to transition into another stance.
Getting the motion down is more important than punching quickly. Be sure to get the movement right before you make speed up.
You will have to balance on one leg while you kick, so do some balancing exercises before you continue to the kick or you may fall over.
Bring your knee back to your chest and try to stay balanced on one foot the entire time — do not let your kicking foot touch the ground until you have finished the motion.
The main thing to keep in mind is to control your breathing as best as you can, and don’t hyperventilate or avoid breathing at all. Be aware of how you breathe, and even if you are tired, try to take deep, controlled breaths during your practice. [7] X Research source
Shaolin and Tai Chi are the most famous styles, and are relatively easy to get into and find an instructor for. Shaolin focuses on dexterity with jumping, rolling, and tumbling, while Tai Chi is a slow but purposeful form of Kung Fu. [10] X Expert Source Yvonne MoFitness and Health Coach & Kung Fu Instructor Expert Interview. 2 September 2021. Wing Chun is known for its simplicity, and is focused on combat and dueling. It was famously used by Bruce Lee and his enigmatic teacher Yip Man. Praying Mantis, as the name suggests, imitates the movements of a praying mantis, treating your hands as “hooks” and incorporating agile yet precise movements. This is a style you should attempt after getting familiar with other more direct styles.
Most generalized martial arts studios offer courses in Kung Fu, but if you want to hone in on a particular style, you may need to find a personal trainer. It is generally expected that you go to a training session or class at least once a week, where you will develop technique as well as discipline, which is a major part of all martial arts. [11] X Research source
Be careful not to use your full strength on your sparring partner, unless you know they can take it! Focus on motions and stances rather than strength — save your energy for in-class sparring.
There’s nothing wrong with learning as much as you can when you start, as you will be able to put it all together later on. Check out video tutorials online and try to follow along. Although you won’t get any feedback, following videos can be useful for getting a basic understanding of new styles and motions. [14] X Expert Source Yvonne MoFitness and Health Coach & Kung Fu Instructor Expert Interview. 2 September 2021.
Use the jump rope quickly for 30 seconds, take a 15 second rest, and then do another 30 seconds. Repeat this at least a dozen times, then take a longer rest before moving on to your next exercise. Run as fast as you can on the treadmill for 30 seconds, take a 30 second walking break, then spring for another 30 seconds. Do this for 20 minutes — if you can’t do a full 20 minutes, then opt for a lower time limit and try to increase the number of sprints you do every time you work out. Find out the upper limit of your lifting ability, then use the weights one step lower to do a high-intensity session. One way to do this is to do 10 reps of military lifts (lifting the bar above your head with straight arms), then take a 20 second break before you do it again. If you start to hurt, stop your exercise and save your energy for another day.
Think about the difference between long distance runners and sprinters in the Olympics, for example. Sprinters are able to cover a short distance incredibly quickly, but long distance runners save their energy by running at a slower and comfortable pace. Find a pace that is somewhere between impossible and too easy for you to do.
Practice strength with daily lifting exercises, such as military lifts, dumbbell curls, and leg weights. [17] X Research source
Arm stretches include a shoulder stretch, where you raise an arm across your body, a tricep stretch, where you bend your arm behind your back to feel a stretch in your upper arm, and the trapezius stretch, where you tilt your chin toward your chest and pull your head in both directions gently. [18] X Research source Leg stretches include lunges, where you put one foot back to rest on your toes while the other rests at a right angle in front of you, hamstring stretches, where you bend your knee to raise your leg behind your back, and calf stretches, where you lean forward against a chair or wall and try to touch your heel to the ground. [19] X Research source You may also find that regular yoga workouts improve your flexibility. Consider signing up for a yoga class to learn postures and stretches that work your whole body.
It is fine to do multiple reps of the same exercise, but do them in quick succession rather than spreading it out for the most noticeable effect.
