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by xard777
Trading isn't just a mental game; it requires a balance of mental acuity and physical fitness. Here’s how you can complement your trading activities with a workout routine that includes Krav Maga for practical self-defense, Taekwondo for enhancing agility and kicking skills, and deep breathing for improved focus and stress relief:
Warm-Up (10-15 minutes)
Dynamic Stretching:
Arm circles, leg swings, hip rotations, lunges with twists.
Aim to increase heart rate and prepare muscles for activity.
Deep Breathing:
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8 seconds. Do this for 4 cycles to calm the mind and oxygenate the body.
Main Workout (60 minutes)
Krav Maga Segment (20 minutes)
Shadow Boxing with Krav Maga Combos (5 minutes):
Practice punches, elbows, knee strikes, and kicks. Include techniques like the hammer fist, palm strikes, and groin kicks.
Defense Drills (10 minutes):
Defense Against Punches: Practice slipping, bobbing, and blocking punches, followed by a counter-attack like a palm strike or knee to the torso.
Choke Release: From the front and rear, practice breaking out of chokeholds with appropriate counterstrikes.
Ground Defense: Practice getting up from the ground quickly or defending from a ground position by kicking out.
Stress Drill (5 minutes):
Simulate a high-stress scenario by doing the above drills with a timer or quick commands from a partner or instructor.
Taekwondo Segment (20 minutes)
Kicking Technique Focus (10 minutes):
Front Kick (Ap Cha Busigi): Focus on speed and accuracy.
Roundhouse Kick (Dollyo Chagi): Work on height, power, and balance.
Side Kick (Yop Chagi): Emphasize chamber position and extending the leg fully.
Forms and Patterns (Poomsae) or Basic Movements (5 minutes):
If you know Taekwondo patterns, practice them slowly for precision. If not, do basic movements focusing on stance, balance, and transitions between stances.
Speed and Agility Drills (5 minutes):
Use cones or markers for footwork, or perform ladder drills focusing on quick feet movements.
Include jumping kicks like the tornado kick for explosiveness.
Breathing and Meditation Segment (10 minutes)
Cool Down Breathing (5 minutes):
Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat several times.
Alternate Nostril Breathing (Nadi Shodhana): Helps balance the body and calm the mind.
Meditation (5 minutes):
Focus on your breath, or visualize a peaceful scene. This can help in stress management and mental recovery post-workout.
Cool Down (5-10 minutes)
Static Stretching:
Focus on stretching the muscles worked, like hamstrings, quads, hips, shoulders, and back. Hold each stretch for at least 20-30 seconds.
Include stretches that also promote relaxation like the child's pose or forward bends.
Safety: Ensure you're doing these exercises in a safe environment, especially for Krav Maga techniques. Use pads or protective gear if available, particularly for strikes and kicks. Partner Work: If possible, incorporate partner drills for Krav Maga to simulate real-life scenarios more accurately.
Progression: Gradually introduce more complex techniques or increase intensity as your proficiency and fitness level grow.
Instructor Guidance: If you're new to these disciplines, consider taking classes to ensure proper technique, which is crucial for effectiveness and to prevent injury.
This workout combines physical conditioning with mental preparation, aiming to enhance your self-defense capabilities, agility, and stress management through the integration of Krav Maga, Taekwondo, and breathing exercises. While exercises in disciplines like Krav Maga and Taekwondo often involve calisthenics, using a kick bag introduces resistance, which can improve the application of action and reaction techniques and help with conditioning.
I've provided some PDFs to assist you with the fundamentals of these disciplines. Use these resources to tailor your own exercise regimen, one that aligns perfectly with your personal fitness goals, capabilities, and lifestyle. Feel free to mix and match, or create entirely new combinations that cater specifically to what you need from your training.
Re: Taekwodo enclosed book. The tenets and techniques outlined in this book have evolved to align with international standards over time. For example, during my Taekwondo training, these principles were referred to as "C.I.P.S.I." - standing for Courtesy, Integrity, Perseverance, Self-Control, and Indomitable Spirit. Additionally, some forms have been modified; for instance, moves that once involved retreat now often incorporate advances.
Again, with exercise as well as trading it should be something that you enjoy not endure.
Xard777
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