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Take a metal chain in both hands (choose either side of the fist for the chain to come out from) and start to shadow box keeping the chain moving as little as possible and silently as possible. Move the position of the chain to your shoulders and than to your back and continue to shadow…
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To gain your freedom of motion along with the knowledge of how you move, you can practice by yourself and with friends and family. For example, start from the push up position and move your body at that distance off the ground around your feet which stay at the same place and in each direction.…
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Have a partner come to your house or meet near one of your cars and practice this in a place that is closed or where you are safe around your friends. Have one of you work to move you from the house or from the car outside in any way possible (mind the china unless…
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Take the four basic drills and do ten of each in the normal way you move and repeat the 10 10 10 10 for half an hour and every time make a little change in your movement (for example, leg distance and hight, fist location, eyes open or closed, tension in the torso or in…
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Do the four basic drills of push ups, sit ups, leg raises and squats using a staff to move the body. For example push yourself up and down in a push up when you are leaning on a staff against a corner in the wall or if you can control the tension against the floor…
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Lie on the ground and have a partner walk around you and over you. Keep him in your sight as you look for more people and try to move the least possible and with the most relaxed manner you can afford. (Do this with different clothes and gear or you will be surprised when things…
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Do a few regular squats and sense how the muscles are working and than do a few more with the feet on the ground pushing the earth to the sides (like you are trying to pull the earth apart with your feet) and sense how your muscles react now and what sensation it brings. Do…
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Inspired by a post made by Scott Meredith in http://www.russianmartialart.com/forum Breath in and out in growing counts of heartbeats per inhale and exhale and make sure you allow at least one or two heart beats for the pause during each phase. When you reach a point were you become slightly full, relax during the pause…
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Take a stick and hold it with both hands, Start to roll very slowly making sure you are putting hard on soft and soft on hard to protect the spine and head. Move the stick around by holding it wide and narrow and in front and at the back. Do not jump unless you feel…
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1. Hold the ends of the chain in both hands and run them up and down a few times and change where your hands are. In front of you, behind you, above or below your shoulders and see how it affects your alignment and tension. 2. Hold both ends of the chain or its middle…
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Sharon Friedman - Vigilance and Tranquility 