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Warming-up and Stretching in Karate

Authors: Neculai Amalinei, Cristian Constantinescu
A 92 Publishing House, Iasi, 1994.

112 pages, 210x297 mm
ISBN: 973-96138-1-0
Warming-up and Stretching in Karate

Once the art of Karate Do being settled down in Europe, the methods for developing the body flexibility evolved.
The sum of exercises conceived for developing the specific flexibility of the body is called "stretching".

After the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, stretch your muscles in the following order:
1. back
2. sides (external obliques)
3. neck
4. forearms and wrists
5. triceps
6. chest
7. buttocks
8. groin (adductors)
9. thighs (quadriceps and abductors)
10. calves
11. shins
12. hamstrings
13. instep
Once you have performed your static stretches, you should engage in some light dynamic stretching: leg-raises and arm-swings in all directions.
A karate-ka has to learn how to move properly the arms and the feet with a constant and moderate speed, but doing as many sets as it takes to reach the maximum range of motion in any given direction on completing a certain technique.

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