So, let’s get started!
Leaning Dragon
To begin with, let’s work on the proper positioning. Begin with your feet beyond shoulder width
apart with both feet and belly pointing forward. Now, pivot your left foot to the left 90
degrees. Lift your chest up and pull
your belly in toward your spine to support your lower back. Keep your neck and shoulders relaxed. Keep your arms active and up in a “side
guard” stance. Finally, while
maintaining this position, bend your left knee until it is directly over your
ankle. NOTE: In order to protect your knees it is vital
that you lunge into a position with your knee directly over your ankle (do not
let your knee buckle in or go past the toes!
This means that the less you are going to bend down, the closer your
feet need to be. Likewise, the deeper
you are going to bend down, the farther apart your legs need to be.)
This is your Leaning Dragon!
Feeling tough and cool yet?3 Variations
1.
Basic in-and-out movement. Begin with your feet together (belly in,
chest up). Step into your Leaning Dragon
position on the left. Press from the
floor (using your hamstrings, quadriceps, glutes, and calves) to return to your
starting position. Repeat on the
right. This is one repetition. Go for 2-3 rounds of 20-30 repetitions.
2.
The endurance builder. Begin in your Leaning Dragon position. This time, you are simply going to try and
hold this position for up to 1 minute (try for at least 30 seconds). This is your time to conquer the mind. Focus on your breathing, making sure to
maintain deep, relaxing breaths. Focus
on your position, continually walking through your body making sure you are in
the best position possible. Getting
tired? Thinking of giving up? Give yourself a pep talk! Once your time is up, slowly straighten out
your legs and then walk them together.
Go for 3-5 rounds of 30seconds-1 minute on each side.
3.
The agility trainer. Begin with your feet together (belly in,
chest up). Step into your Leaning Dragon
position on the left, just as in the ‘Basic in-and-out movement’ exercise. However, this time, once you reach your full
Leaning Dragon position, you are going to try and spring back to your starting
point as quickly as possible. Fast baby,
fast! You want to move like
lightening! NOTE: As you sprint, make sure to keep your belly
in and chest up! Do not let your upper
body collapse over to the side.
All three of these variations on the Leaning Dragon move
will work out your body, legs, and mind differently. Have fun experimenting with all of them and
then rotate each of these into your exercise routine.(Not feeling like an awesome ninja yet? Come in to our Kempo Fitness dojo and we will take care of that for you…empowerment and fabulousness will be yours!)
www.kempofitnesskc.com
913-649-4422
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.