Kung Fu Body Conditioning and Traditional Training Exercises

Three hours

Kung Fu disciples of Dr. Yang, Jwing-Ming’sYMAA Retreat Center 10-year extensive kung fu program instruct traditional training for endurance, power and exceptional health.

Body conditioning is the crucial foundation in traditional kung fu training and can be used in modern times to supercharge our health and immune system. This regimen is designed to build and fortify the entire body’s structure preparing it for the rigors of martial arts practice. These traditional body-conditioning methods will gradually strengthen your bones, joints, and muscles, allowing you to develop speed, rooting, and explosive power without injury. You will become more fit and flexible, you will improve the health of your spine and internal organs, and you will enhance your cardiovascular endurance.

Though this challenging training, one also develops their character, with humility, patience, perseverance, courage and incredible willpower.

Body conditioning includes stretching, whole-body strength training, tumbling drills, and outdoor training methods, such as running, rope climbing, and rock throwing. This total body workout is balanced with Qi (energy) cultivating meditation techniques that are essential for all martial arts styles. Dr. Yang, Jwing-Ming teaches the fundamentals of ‘Grand Circulation’ meditation, with details about posture, the qi (energy) circulatory system, and how to increase your martial power, for any fighting style.

• Comprehensive mind, body and spirit workout; like series of one-on-one private classes.

• Bonus Outdoor & Partner Exercises to help keep you excited and motivated to train.

• Detailed step-by-step instruction of techniques usually reserved for private students.

• Dozens of Exercises and Techniques / 180 minutes / 3 hours

Also available on Udemy: Dr. Yang Tai Chi and Qigong video lessons.

Kung Fu Body Conditioning 功夫強身訓練 Gong Fu Qiang Shen Xun Lian features Jonathan Chang, Patrick Manriquez, Javier Rodriguez, Jachym Jerie, Santiago Costello, Zach Cohen. Special Thanks to Frank Verhüelsdonk, Rii Kanzaki, and Craig Atkinson. Produced and Directed by David Silver.

Dr. Yang, Jwing-Ming (楊俊敏博士) started his Kung Fu training at the age of fifteen under the Shaolin White Crane (Bai He) Master Cheng, Gin Gsao (曾金灶). In thirteen years of study (1961-1974) under Master Cheng, Dr. Yang became an expert in the White Crane style of Chinese martial arts, which includes both the use of bare hands and of various weapons such as saber, staff, spear, trident, two short rods, and many others. Dr. Yang also studied traditional Shaolin Long Fist Kung Fu with Master Li, Mao-Ching (李茂 清), himself a student of legendary Han, Ching-Tang, at the Tamkang College Guoshu Club (1964-1968) where Dr. Yang was studying Physics. Dr. Yang’s Taijiquan lineage can be traced back to the Yang family through Master Kao, Tao (高濤) and his teacher Yue, Huanzhi (樂奐之), an indoor disciple of Yang, Chengfu (楊澄甫).

Kung Fu Body Conditioning 功夫強身訓練

Gong fu qiang shen xun lian

Part I: Stretch and Warm Up

Shake

Swing Arms

Windmills

Rotate Waist

Rotate Knees

Rotate Ankles

Bouncing on Toes

Stretch Upward

Twist

Lateral Stretch

Rotate Shoulders

Stretch Neck

Stretch Lower Back

Shake Rear

Stretch Achilles & Toes

Stretch Groin

Lower Spine Rotation

Spine Wave

Rotate Shoulders

Drop Arms

Single Arm

Part II: Conditioning Training – Arms and Hands

Wrist Stretch

Finger speed

Punching

Punching with Weight

Pushups – Regular

Wide Arm, Fist, Clapping, Fingertip

Conditioning Training – Torso

Dan Tian Training

Iron Board Bridge – Floor

Face up / Face down

Iron Board Bridge – on Chairs

Face up / Face down

Panther Hop

Conditioning Training – Legs

Ma Bu

Forward, Turn Left, Turn Right,

Shift Left, Shift Right, Crane, Wide

Ma Bu on Bricks

Rooting

Pushing with Staff

Pushing Dan Tian

Part III: Tumbling

Warm up exercises:

Candlestick – Regular / Rolling up

Bridge – Regular / To Standing

Stretch Foot to Hand

Rolling

Pike

Diving

Roll Into Handstand

Shoulder Roll

Roll Into Kick

Internal Tornado / External Tornado

Roll Into Cartwheel

Diagonal Roll

Jump Over Obstacles

Backwards Roll

Backwards Extension

Backwards Shoulder Roll

Cartwheel

Single-Handed / Aerial / Round Off

Tripod Headstand

Elbows/ Shoulders

Handstand

Walking

Kip ups

Without Hands/ Rolling / From Handstand

Head Spring

Without Hands

Handsprings

Over Obstacles

Scissor Kicking

Leaping / Falling

Leaping / Falling – Group

Line / Box

Butterfly Kicks

Part IV: Qigong and Meditation

Sitting Posture

Normal Abdominal Breathing

Reverse Abdominal Breathing

Embryonic Breathing

Two Gates (Laogong) Breathing

Standing Meditation

Laogong Breathing

Yongquan Breathing

Four Gates Breathing

Grand Circulation Breathing

Meditation recovery exercises

Stretch (Turn / Lean)

Hands on Eyes

Pop Ears

Play the Drum

Tap Head

Massage Downward

Massage Ears

Massage Knees

Wave Spine

Forward / Side to Side

Bend Forward

Side to Side / Switch Legs

Stretch Legs

Forward / Side to Side / Switch Legs

San Yin Jiao

Feet

Massage / Tap / Press

Part V: Outdoor Training

Arms and Hands

Parallel Bar Dip

Single Bar Dip

Hanging Row

Pull Ups

L Sit / Behind neck

Rope

Vertical / Horizontal

Cinder Blocks

Basic Staff Training (one arm)

Swinging / Circles / Smiles

Staff Speed (one arm)

Up/down / Side/side / Diagonal

Rock Throwing

Legs

Jumping

Stick / Wall / Banister

Mountain Running

(Kung Fu Body Conditioning Part 2 also available.)

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