As I said last week, Spring is a time of growth and renewal;
let it be the same thing for your life. What
do you want this next year to be? What
changes do you want/need to make? Sit
outside, soak up the feeling of Spring and feel out what you really want; then make
a game plan and begin making the adjustments.
Maybe it’s as simple as re-evaluating what you came up with for the New
Year…maybe it’s something entirely new (big or small); either way, tap into it
and let the new beginnings and opportunities that come with Spring inspire you
and carry you to your new goal.
This week we are working our legs and arms with Rising
Elbows. In the martial arts, elbows are
used for “in-tight fighting” (defending).
They are very strong and powerful as long as you use your entire body to
strike; think of this exercise as a chance to hone in our your entire-body
power!
Rising Elbow Power
Begin with your feet wide in a comfortable squat position
(that means knees are bent and muscles are working but you don’t have to be all
the way down). In martial arts this is
our “horse stance”. Remember, the lower
you are able to squat down, the farther apart your feet need to be. Rule of thumb: you always need to have your
knees over your feet and be able to see your toes when you glace down (knees
pressing out and bootie back); this will protect your knees so that you can do
many more squats and movements for years to come. In addition, go as low as you can go while
keeping your back upright.
Pull your hangs up to your armpits with your elbows back (“elbow
position”), keeping your chest open and your head up. Now it’s time for the rising elbows. Drop into a low squat position as your drop
your right elbow down in front of your belly.
From here, explode out of your squat, simultaneously rising up in your
stance and forcefully pushing your elbow up until it is in front of your
nose. As you do this, exhale (audibly)
from your belly; this will activate your core muscles, giving you a better
workout and more power. Repeat on your
left side.
Go fast and strong for 1 minute; repeat for 2-3 more rounds.
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