Some of my favorite Isometric exercises.
Practice anything on this page with perseverance and dedication for great results.
Isometric Exercise : Practice holding each posture for as little as 25 seconds and try to build up to 5 minutes.
Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction.
Here below are some of the basic Kung Fu Stances you should get to know them well. . .
I mean you should spend a lot of time in them, . .. and I mean a lot.
Horse-stance ( Ma Bu ) – a very important basic isometric exercise.
Put your feet double shoulder width apart and with your feet parallel and facing forward bend your knees keeping you back straight until your thighs are parallel to the ground. Keep your feet flat, stay mostly on the balls of your feet. Hold this posture while breathing and relaxing into this pose. This basic posture is never to be neglected it ensures proper muscles strength for jumping high and performing strong kicks as well as protecting the knees from injury.
Always keep you knee over your ankle, don’t let it be to far forward or to either sides, practicing proper alignment ensures joint safety.
If you have knee injuries be careful with yourself and give yourself time.
This exercise can actually help with knee injuries by strengthening the muscle as well as providing muscular endurance, but don’t rush it.
Bow Stance ( Gong Bu ) considered a basic stance in any kung-fu system or karate style.
Slide one foot back until the front thigh is parallel to the ground. Keep the front knee bent at ninety degrees and the back leg completely straight. The front foot and chest should be facing forward, the back foot . Keep you feet flat, stay mostly on the balls of your feet.
Keep your core engaged, your back straight and your shoulders pulled down and back.
Cat Stance : While standing on one leg place the other foot comfortably, but not too comfortably in front of your base foot. Bend you knees more!! Keeping you back straight, engage your core and tuck your pelvis slightly.
Cross Legged Stance : Step across your body and bend one knee towards the opposite foot until your knee almost rests on the ground allowing that legs heel to rise off the ground. Keep you back straight and your feet engaged. To protect your knees keep them over you ankles and facing the same way as your feet.
Single Leg Stance : Stand on one leg. haha , that simple .. there are many variations, they are all considered single leg stances.
Reverse Stance : Keeping one leg straight and the other bent this is similar to a bow stance except you are open to the back leg that is straight instead of facing the front leg which is bent as you do in bow stance.
Seated Cross Stance (resting stance) : If you poses the flexibility to sit down further from a Cross Legged Stance you have an option of sitting down to your back heel or sitting all the way down to the ground if this is something you can safely do. If not keep stretching and keep practicing.
Some other Fun Isometric Exercises I like to incorporate.
Plank / Forearm Plank / Side Plank – what an awesome exercise.
Get in pushup position with your hands under your shoulders extend your arms entirely out, keep your back and neck straight and your core engaged. Hold this position while breathing and relaxing into this pose.
This posture is excellent for 8 pack abs, overall body and back strength and for shoulder and abdominal muscular endurance.
Simple modifications are easy like forearm plank and side plank, just always keep your core engaged and don’t let your hips sink.
Keep this simple basic isometric exercise that is easy to practice in your repertoire for any moment when you can bust out a sweet plank.
Kungfu Styles Hand Techniques
Handstand
Forward Leg Extension
Warrior 3
Side Kick Hold
Round House Hold
Low Squat ; Malasana
Some Challenging Poses for you to try. . . Remember to be safe and listen to your body.
Headstand
Crow Pose
Extended Side Crow Pose
Crane Pose
Eight Angle Pose
Firefly Pose
Flying Pigeon Pose
Dragonfly Pose
Scorpion Forearm Stand
Drunken Immortal Sleeps
One Legged Crow
Scorpion Handstand
Double Elbow Lever (Mayurasana)
Elbow Lever
Side Elbow Lever
One Arm Straddle Hold
No HandHeadstand
One Arm Crow