30628281 Aikido Exercises

Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s Aikido Exercises The exercises at the beginning of the lesson are designed to warm the muscles, enhance flexibility and coordination whilst mimicking the basic movements of Aikido.

Ki Taiso (health exercises) These exercises are designed to realign the body and gently increase blood supply to muscles with a specific movement, thereby increasing strength and flexibility.

Rotate the Trunk 1-2 3-4 5.6 7-8 Perform Twice

Bend the Trunk Laterally 1-2 3-4 5-6 7-8 Perform Twice

Bend the Trunk

1-2 3-4 5-6 7-8 Perform Twice

Shoulder Blade Exercise 1.2 3-4 5-6 7-8 Perform Twice

Lateral Neck Rotation 1.2 3-4 5-6 7-8 Perform Twice

Forward & Back Neck Rotation 1.2 3-4 5-6 7-8 Perform Twice

Left & Right Neck Rotation 1.2 3-4 5-6 7-8 Perform Twice

Flexing the Knees 1.2 3-4 5-6 7-8 Perform Twice

Stretching the Knees 1.2 3-4 5-6 7-8 Perform Twice

Rotating the Arm 1.2 3-4 5-6 7-8 Perform Twice

Rotate both Arms 1.2 3-4 5-6 7-8 Perform Twice

Rotate Arms & Bend Knees 1.2 3-4 5-6 7-8 Perform Twice

Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s Stretching Once the muscles have warmed up it is safe to gently stretch them.

Forward Count 1-2-3-4-5

Left & Right Count 1-2-3-4-5



Perform Twice

Perform Twice

Perform Twice

Perform Twice

Back Stretch Left/Right & Back to Centre

Count 1-2 1-2 1-2 3-4.

Many people people incorrectly incorrectly stretch ‘to warm up’ the muscles. Stretching Stretching cold stiff muscles muscles can result in overstretchi overstretching ng and tends to damage ligaments ligaments and tendons. It also increases the risk of damaging damaging muscle tissue when moving into full exercise or technique.

Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s Hitori Waza (Single Person Techniques) These exercises exercises are a precursor precursor to practicing practicing Aikido techniques techniques with a partner. partner. Hitori Hitori Waza are singlesingleperson person techni technique quess to develo developp balanc balance e and coordi coordinat nation ion and to patter patternn the basic basic moveme movements nts of Aikido Aikido technique. technique. They are being the building building blocks blocks of good technique technique and final set of exercises exercises to warm the muscles and prepare the body for for Aikido practice. The large movements increase the the heart rate and further encourage blood supply to the muscles. Translation Note: Hitori Kumi Waza

= one person. = a pair, partners. = techniques.

Udefuri Waza

Count

1-2 1-2 1-2 1-2 1-2 1-2 1-2 3-4

Udefuri Chuyaku Waza Perform 4 times.

Left Count Right Count

1 2

Sayu Waza Perform 4 times


1-2 3-4

Sayu Chuyaku Waza Perform 4 times


1-2 3-4

Ushiro Ukemi Waza

Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s

Zenpo Kaiten Waza

Ikkyo Waza


1-2 1-2 1-2 3-4 1-2 1-2 1-2 3-4

Zengo Waza Perform 4 times

Count

1-2 Turn 1800 3-4

Zenshin Koshin Wa Waza


1-2 1-2 1-2 3-4 1-2 1-2 1-2 3-4

Funekogi Waza


1-2 1-2 1-2 3-4 1-2 1-2 1-2 3-4

Happo Waza


Nikkyo Waza Perform Twice


1-2-3-4 1-2-3-4

Sankyo Waza Perform Twice


1-2-3-4 1-2-3-4

Kotegaeshi Waza Perform Twice


1-2-3-4 1-2-3-4

Kaho Tekubi Kosa Wa W aza Perform Twice

Left Hand on Top 1-2-3-4 Right Hand on Top 11 -2-3-4

Joho Tekubi Kosa Wa W aza Perform Twice

Left Hand on Top 1-2-3-4 Right Hand on Top 11 -2-3-4

Ushiro Tori Waza Perform Four Times


1-2 3-4


Ushiro Te Tekubi To Tori Ze Zenshin Wa Waza (f (forward) Perform Four Times

Left Co Count Right Count

1-2 3-4

Ushiro Te Tekubi To Tori Ko Koshin Wa Waza (b (backward) Perform Four Times

Left Co Count Right Count

1-2 3-4

Another very important exercise that you will sometimes practice during Hitori Waza is the following exercise called Tenkan Waza

A Note on Ki Testing There are a series of Ki Development exercises that are designed to test your level of ki development from static positions. Primarily these are designed to test your perception of the exercise and demonstrate demonstrate the state of mind of the person being tested through the actions of the body. During the Hitori Waza exercises the instructor may stop you and test that you have maintained focus and can ‘extend ki’ during an exercise that is designed to build good Aikido technique. The end result is that you will develop and perform Aikido techniques in a relaxed, confident manner whilst maintaining good posture and balance.

30628281 Aikido Exercises

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