TM
Beginners
White Belt training course
Demo introduction
(you will
have to join the HSP to get access to all the lessons).
Junan Taiso
'Flexibility & body conditioning' in 5 parts
'Flexibility & body
conditioning' (used as a pre-training warm up or stand alone exercise)
This is our
basic kids warm up version, we have many versions with many variations and
additions,
from this 15 minute simple 'whole body starter' to hour long specialized
conditioning routines.
Instructions
Do each exercise
carefully with focus.
Don't rush . . . the quality of your movement is important.
Use natural controlled movements.
Don't over extend any movement, go to your natural range limit.
Keep joints aligned eg. don't twist feet in or out during sumo kicks,
keep them in line with knees.
Stop if you feel any pain, this should be hard but not hurt.
Follow
all
these instructions
Done correctly this is safe
and suitable for any physically capable individual from 7 years up.
It is safe to do daily and should be done at least 3 times a week.
WE RECOMMEND YOU GET A DOCTORS APPROVAL BEFORE DOING ANY EXERCISE PROGRAM
Part 1 of 5
Massage (Shiatsu) - body awakening self
massage
Focus on awakening your body,
stimulating nerves and muscles. Do it vigorously but not so hard that it
hurts.
Part 2 of 5
Joint & Muscle conditioning (Kansetsu to Kinniku Taiso)
– repetitive movement to warm the whole body
Smaller movement to start with
and build up to full range, don't rush it, it's not a race, do each part
the best
you can. When we grade this we look for correct technique not speed.
Part 3 of 5
Strength conditioning (Tairyoku Taiso) – special Ninja push ups, core strengthening & sumo kicks etc
(Jodan - upper, Chudan - middle and Gedan - lower body)
FULL VIDEO AVAILABLE IN HSP
PROGRAM
Part 4 of 5
Stretch routine (Nobiru Junjo)
– legendary Ninja stretching for flexibility
Again, correct form is what's
important. Don't cheat by bending knees or trying to make it 'look' like
you are lower
than you are. Go as far as you can properly and don't over do it. Stretch,
like strength takes time.
Part 5 of 5
Internal conditioning (Naika Taiso)
– the Ninja ‘yoga’ style of internal exercise
FULL VIDEO AVAILABLE IN HSP
PROGRAM
LESSON 1 LINKS
Rei - 'Bow in' & 'Bow out'
Junan Taiso 'Flexibility & body conditioning'
Kamae 'Postures'
plus technique lesson 1
Kihon Happo Gata -
'8 Fundamental forms'
If you are enjoying this beginners course
you should checkout our NINJA
HSP - Home Study Program,
it includes more video (higher quality from more angles) and more training
information on each technique
plus you can grade for all the belt levels through to Black Belt.
Access the HSP
click on the link below
WANT TO LEARN MORE . . . JOIN
THE CLAN ONLINE
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