The following warming-up exercises or junbi undo are preparation exercises, see also Part 1 for additional exercises (1 through 3) and for ways. JUNBI-UNDO. (PRELIMINARY EXERCISES). Ashi saki o ageru undo (Heel pivots) – Hands on hips, heels together, toes apart, lift ball of right foot off floor & pivot. Junbi undo translates into “Preliminary Exercise”. It’s the exercises that refer to those that should be carried out at the start of a lesson in order to.

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This posture works the tendon at the back of the ankle Achilles tendonstretches the calf unndo, and aids in the acquisition of good balance.

uno Drop the right shoulder forward, udno the head gently, and look to the left Figure A. Another method I see yndo one I myself generally use, it to stretch the area then work, strengthen and condition it. While all hell may be going on around us, we strive to remain calm inside. Using the traditional Junbi Undo exercises and coupling them with some good old fashioned hard work, will benefit any Karate-ka greatly.

Japanese martial arts equipment Karate Okinawan karate. For example, we use our toes as weapons in Kakie, for some kicks and to stop us in suri ashi movements; so performing toe exercises that promote flexibility and strengthen the small muscle groups is going to be not only beneficial but useful.

Remain in this posture for a few seconds before returning to the starting position. Nagai Chiishi — this is similar to the Chiishi but the concrete weight is on the end of a Bo. Below is a video of Higaonna Sensei performing Junbi Undo exercises in The second group of exercises is done to build strength and stamina in the major muscle groups of the body and to increase your mental powers of endurance.


Michael ClarkeKyoshi 8th dan, Okinawan Goju-ryu has trained in karate since This can be ordered via Amazon see link:. Beckie Challans nudo Shodan Essay July 30, jnubi As for the actual execution of the exercises, the correct explanations today come from Higaonna Morio Sensei. The big toe provides us with the ability to balance properly, and a strong connection to the ground with this particular digit is therefore essential. Tetsu geta iron clogs are und like sandals, but requires gripping the clogs with one’s toes.

About Junbi Undo—Part 1 |

Within many Western schools of karate today, the warm-up exercises often have little in common with the mental activity that follows, neither do they always relate particularly well to the physical demands placed upon the specific muscle groups and tendons throughout the body that are about to be used in the karate training itself.

All these methods are just good as each other and will work as long as they use the specificity movements like the ones Higaonna Sensei has shown in the video clip earlier.

He has written over two hundred articles for international martial arts magazines, and authored three books. These exercises, or something like them, should be considered as much a part of your karate training as a block, a punch, or a kick. Our big toe also provides us with the ability to balance properly and our understanding of its relationship with the ground is vital for our stability.

While it is not my intention to deny the importance of warming up before karate training of any sort begins in earnest, it has to be said that the activities engaged in under this banner can often fall short when it comes to the question of nunbi the body and mind for the demands of karate.

The practitioner strongly grips to the end of the wooden pole opposite the concrete weightand moves his or her wrist and arms in motions used in techniques normally used in kata or against opponents. Push the knees open and back, and keep the back straight: Please help improve it or discuss these issues on the talk page. Chojun Sensei created simple movements that anybody could practice, rather than ones that take years to master.


The “Kongoken” is a metal bar formed into an oval that can vary in weight and is used to condition the arms, legs, strengthen the wrists and core. Junbi-Undo 6 —Step out into shiko dachi low stance and place the hands on the inside of the thighs close to the knees. Retrieved from ” https: The movements could start by rotating the head, shoulders, flexing the elbows, wrists and fingers.

About Junbi Undo—Part 2

This part of Junbi Undo is to warm the large muscles in the students body to prevent possibly injuries from stretching and ballistic movements that is seen within the martial art. If you work hard with your Junbi Undo and combine it with the other facets of our system, you will reap with the rewards and in doing so, keep this treasure piece of our style preserved and safe.

Junbi-Undo 1 —Begin by standing in heiko dachi natural stance, Figure Aresting the hands on the jnubi, and focusing your attention on the soles of the feet teisoku. Even though we have now briefly identified the specific Goju-ryu exercises, what is the best way or order to practice or teach them? The extra weight required to move the foot strengthens the leg for kicks.