Do Warm Up Exercises before Karate

Edited by Seighart, Charmed, Anonymous, Nerissa Avisado and 9 others

It's a very good idea to perform a warm-up routine before the actual karate, and include activities that scientifically prepare the body for the demands you are about to place on it.

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What You Need To Know Before Warming-Up

You need to "oil" your joints slowly – increase your blood circulation and stretch your muscles. Warm-ups minimize the danger of injury or strain. Follow these easy guidelines for performing warm-ups.

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  1. 1
    Discipline.
    Don't ever proceed to Karate moves, until you've warmed up. Every sport, or physical activity requires the muscles to be prepared and warmed up to not only avoid injuries, but to enable you to perform your best.
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  2. 2
    Diligence.
    Make sure no area of your body is overlooked or underworked. All major joints, tendons and muscle groups are included. A gradual building in intensity is observed to slowly and gently prepare the heart.
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  3. 3
    Safety.
    Everything you do while warming up, is to keep you safe when your physical activities are more intense. No matter how long you've been practicing Karate, you still need to prepare your muscles.
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Six S's of a Warm-Up

A warm-up and a cool-down are integral parts of any physical activity. It includes the six S's as a guide to make sure that all the important aspect before and after Karate have been covered during the warm-up and cool-down.

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  1. 1
    Strength - to increase physical power.
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  2. 2
    Stamina - to improve physical endurance.
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  3. 3
    Speed - to increase velocity.
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  4. 4
    Suppleness - to increase flexibility.
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  5. 5
    Skill - to improve the over-all competencies and ability.
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  6. 6
    Psychology - to have a positive mental attitude
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Factors Affecting Karate Warm-Ups

  1. 1
    Climate and environment.
    You need to spend more time warming up on colder days, or in cooler climates. Adversely, in hot weather, you need to remember to hydrate throughout your warm-up, during Karate and afterward, when you're cooling down.
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  2. 2
    Tardiness.
    Some students attending a Karate class intentionally arrive late, hoping to "skip" the warm up and casually join in the Karate class in progress. No matter how late you are or you came in jogging and sweating already or already at the advanced level, everyone has to go through the same warm-up in the same way, either with the group, or on their own. It's important every instructor enforce this.
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Do Warm-Up Exercises before Karate

As in other sports, you should "warm-up" before beginning karate. There is far less risk of strain or injury when your muscles and your joints have been loosened up. Also, the exercises themselves are excellent for conditioning the body. Below are some are some standard karate exercises.

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  1. 1
    Neck Exercise:
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    Stand with hands on hips. Rotate your head from right to left slowly in a wide, circular motion. Repeat this several times. Now rotate your head left to right in the same manner. This exercise relaxes your neck muscles and relieves tension.
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  2. 2
    Push-Ups:
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    Push-ups are very good for general body conditioning. Do push-ups on the first two knuckles of your fist to strengthen your wrists. Push-ups can also be done on fingertips to make your fingers stronger. Work Slowly and keep your back straight.
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  3. 3
    Shoulder Exercise:
    Cross your arms overhead. Keep arms straight and stiff. Now move arms downward to your sides. Press arms backwards to put pressure on your shoulder and chest muscles.
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  4. 4
    Leg Stretching Exercise:
    180x
    Sit on the floor with your legs as wide apart as possible. Lean your upper body forward and grasp your ankle or foot, and then the other, with both hands. Repeat. This exercise is good for the waist, and stretching out the leg muscles.
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  5. 5
    Two-Man Exercise:
    Stand back to back with your partner, and lock your arms. Now bend forward slowly, carrying your partner onto your back. Straighten up, and let your partner lift you in the same manner. Avoid sudden moves.
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Tips, Tricks and Warnings

  • Before beginning Karate, it's a good idea to watch a class from warm-up to actual class training, or participate in a trial program.
  • Always warm up and cool down properly.
  • Meditate for five minutes or more before class. This clears your mind of distracting thoughts. Having a clear mind prepares you for Karate.
    • Concentrate on your breathing.
    • Inhale through your nose – exhale out of your mouth.
    • Maintain steady deep breaths.
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  • Don't miss any part of your body in the warm-up.
    • When you're stretching, make sure you include your neck, back, stomach, hands and arms - to the tips of your fingers.
    • Concentrate on stretching, even your largest muscles – your legs.
  • Working out vigorously, without cooling down, can be harmful to your body. You can't work your body like that, and stop abruptly. Think of how hard it is on your car when you slam on the breaks, rather than slowly stepping on the break and easing to a stop. Even if it's walking around shaking your arms and legs for five minutes.

Questions and Answers

How to strengthen your wrist for karate?

To properly practice Karate, the practitioner should also strengthen his or her wrists in order to perform more efficiently. These are some tips to properly strengthen your wrists:

  1. 1
    Wrist Flexibility.
    To perform Karate successfully, you need to make sure, through exercise, your writs are flexibility and strong. The wrists have a lot to do with different karate hand techniques such as parrying and blocking. Additionally, flexibility increases your hands range of motion (ROM).  
    1. To increase your wrist flexibility, rotate your wrists (wrist rotation) twenty times clockwise and repeat the process counter-clockwise.
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  2. 2
    Strengthening Wrist Muscles.
    Another important factor to have a strong wrist is to strengthen your wrist muscles this is to add power to your hand techniques.  
    1. To strengthen your wrist muscles, grab a light dumbbell and perform rotations of the wrist twenty times clockwise and twenty times counter-clockwise.
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The above tips will help you strengthen your wrists, allowing you to perform karate hand techniques more effectively and efficiently.

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I am asking how to learn karate and have fun with it. I don't have a partner to practice with, and we don't have enough money for karate lessons.

I'm a teenager. I am really short and thin, that it looks like I'm starved. People don't expect me to be strong and I want to prove them wrong. That's why I studied karate. I was inspired by the karate masters in movies. How can I learn karate? I am very busy with school and I am not sure if I can practice it every day. That's why I am asking how to learn karate and have fun with it.

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Why is my heart in pain when I exercise?

When I do warm-up exercises, my heart beats so fast and I feel pain in my heart.

You should check that out with your doctor immediately.

What type of leg muscles you need to focus on when warming up?

Would you need to do any running?

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Recent edits by: rilop123, HITESH PANWAR, DevilishAngel

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