Melville Ponds Martial Arts

Your World of Martial Arts & Fighting

Martial Arts/ Self Defence Session for beginners for Classes 6th to 8th Part-3

Martial Arts/ Self Defence Session for beginners for Classes 6th to 8th Part-3

All you need is some space around you and some motivation. Now this is some series of exercises that uses martial arts kicks and punches and a self-defence techniques. All Students please note the Key Points before practicing:
• Must wear comfortable clothes.
• Avoid exercising immediate after meals.
• Beginners may start at their ease and gradually enhance the load.
• If suffering from any disease do consult your doctor before performing. So let’s start the Strength Workout:

Warming Up Exercises- All the Exercises must be performed with ease and at-least 10 Times
• Neck Up-Down
• Neck Lateral Rotation
• Neck Lateral Flexion
• Neck Half Circumduction- Front and Back
• Single Arm Rotation-Forward and Backward
• Double Arm Rotation-Forward and Backward
• Shoulder Stretch
• Trunk Twist
• Spine Stretch
• Forward Bend with legs with open
• Lunges Side
• Lunges
• Torso Twist
• Hamstring Stretch
• Quadriceps Stretch
Martial Arts/ Self Defence Beginners (Home Workout)
• Open Stance
• Single Switch
• Double Switch
• Knee High- Shift your weight to the front foot and raise the knee forward.
• Push Kick- Shift your weight to the front foot and raise the knee forward then Kick by extending your knee.
• Knee High with Turn & Twist- Shift your weight to the front foot ankle, Turn your ankle and twist your trunk with knee raised sidewards.
• Slap Kick/ Round House Kick- Shift your weight to the front foot ankle, Turn your ankle and twist your trunk with knee raised sidewards and kick by extending your knee.
• Squat and Side Leg Raise- In standing Position- keep your legs slightly apart and knees bent, Bend the legs and perform a simple squat. Pull yourself up and raise your leg to the side.
• Backward Lunge and Front Kick- Step-Up Back for lunge, Knee and the ankle of the front foot should be aligned. When you come up, perform front kick with your back leg and then step together.
• Punching Stance- Middle Punch, Face Punch and Lower Punch.
• Blocking Stance- Middle Block, Face Block and Lower Block.
• Self Defence Techniques- Single Arm Attack, Double Arm Attack, Side Punch Attack
Note-Dear students if you have any doubt please contact your physical education teacher. Give us your feedback in the comment box to provide you the best.

Nutan Duggal
SPE (H.Q.),
Chhatrasal Stadium,
Model Town