BY JOHN DAWSON
F.S.M.A.
In the Martial Arts most motions or applied techniques utilise the hip in order to execute them, the power of the hip infuses more torque, more penetration to that cause. The hip region ultimately is the main cog in any Martial Arts style. Most systems talk of the centre, for that is were the power Chi, Ki come from.
Most blocks use a centre turn, most punches, open hand, elbow strikes. Most kicks use this motion, throws utilise the hip region, sweeps, takedowns and so on. The hips instrumentation is the greatest potential effect to any given technique so it�s with this point in argument we will aim to expand the tenacity or effect of our Martial Arts techniques. However let us not talk Martial Arts technique but look at the hip region itself and how to expand its finish to a greater application.
I hope to identify specific areas through an exercise programme on how best to improve hip flexibility and range to thereby focus on the power that one can posses by the introduction of working this specific area, for that of the realistic Martial Arts technique.
In the beginning there was shape and the shape did become technique through its own honest practicality � the test. Then later someone decided to step back and analyse that shape to break it down and monitor its strength. Through rigorous research conclusive evidence was found, if exercises were integrated to the broken down shapes or techniques not only could they penetrate further, deeper but greater conditioning, consistency and reach could be given to them through such a programme. Simple exercises can be utilised. Hip rotations is always good, if concentrated correctly it can aid wider range to that area.
Let us begin to isolate the hip, inner and outer thigh regions:
1. BOWING ISOLATION
a). Seat to the floor, left leg pulled in, inside thigh to the ceiling � outside right leg to the floor, bended the same way.
b) Turn the upper torso over the lead left bended leg.
c) Push the upper torso slowly forwards (not down) � at this point a tension should be felt in the buttock region, once the tension is on now take the upper body over that leg.
d) Make the upper body slowly erect keeping the legs in the same position.
e) Now with your right hand take out the left foot forwards about eight inches, repeat the exercise, the tension is more intense in (the buttock/hip area) be careful.
f) Return to the original posture body erect and take out the left foot a further 4 inches and go down carefully once again.
*Hold for as long as possible at all 3 stages but don�t force.
g) Now return the lead leg back to its origin.
h) Now push out straight and behind you the right leg � the right leg should now be straight.
i) Turn it over (the right leg) on its frontal path.
j) Bend your upper torso over the left bended leg.
k) Straighten up and arch.
Repeat the process 3 times both sides, body parts wake up
Hip region, buttocks, lumbar back � quadriceps, adductors, lower abdomen.
2 ISOLATION
Remain seated
a) Now quite simply lock out the left leg straight.
b) Take the right leg bended over the top of the left thigh, *not too far back we don�t want any undue tension on the back or indeed knees.
c) Twist the upper torso to the right turning as far in that direction as possible, go to own count, repeat 3 times and change sides.
d) Now slowly pull in left leg bended � inner thigh to the ceiling.
e) Twist the upper body to the right once again. Then to the left � now bend to the floor with the upper torso and repeat 3 times and change sides.
Allow no undue tension onto the knees and back and perform exercises slowly.
Body parts � worked most hip related region and lumber back.
3 ISOLATON
a) Bend forwards � take left leg into a squat bended posture, left hand underneath and to the side of the left foot � right hand placed approximately one shoulder width from the inside leg.
b) Now take the right rear leg out behind you turn on to the ball of the foot on the right leg then lock that leg out.
c) Now perform a gentler slow push up motion taking the upper body slowly to the floor � repeat 3 times slowly � both sides.
*Do the isolation as slow as possible.
Most hip thigh and back muscle � related and stretched.