In addition to this the previously mentioned techniques have been added:-
- That of the bull and the bull fighter.
- That of the bull terrier,
- That of the Flamenco dance.
It has been created and adapted to our modern day life, offering us three parts which are at once defining and unifying:-:
- Sport as self defence,
- Meditation
- Concentration.
The style of the techniques and the Tai _Chi style relaxation brings us health, self control and self esteem, strengthening the body when practising them.
Meditation and relaxation keep our spirit alive and active, it makes it productive, while the self defence strengthens and maintains health.
You will feel like an actor and a spectator at the same time.
It contains gentle techniques, techniques that are practised with 15% strength, but there are also others which are harder where 100% strength is used.
It can practically be adapted to any type of person, each one can practise the part which most adapts to his or her character, or the whole set can be practised if that is preferred.
It shows you how to protect yourself at all times from attacks from your opponent, making the most of the weak points of each blow, of not wasting energy unnecessarily.
Training is composed of:-
1. WARMING UP
- Of the wrists, elbows, knees, waist, neck, sole of foot, shoulder, back.
2. BREATHING
3. STRETCHING.
4. CONTRACTION AND MUSCLE RELAXATION in this order:_
- Arms and abdomen
- Arms, pectorals and abdomen,
- Neck
- Legs
Time of contraction, from 5 to 15 seconds followed by 3 to 5 seconds of relaxation.
5. ISOMETRIC EXERCISES
.
6. MEDITATION AND RELAXATION 3 minutes sitting down.
7. GENTLE CARRYING OUT OF THE TECHNIQUES with or without partner.
8. IMAGINARY FIGHT GENTLE-SHORT or with partner.
9. FINALISE the training by running for 2 minutes and then relax, lying down on your back in the shape of a cross trying to imagine heaven.
Breathing
- deep breathing in/breathing out through the nose 5 times, then we repeat covering one nostril and then the other by expelling the air continuously with 80% strength..
Learn to control your breathing. Finalize with one deep breath in and out.
Meditation and relaxation.
Leave your mind free, it deserves 3 minutes rest, don’t think about anything, eyes closed, and comfortable position.
After the first 30 seconds, try to imagine that you are holding your arms up to a height of 3 metres.
You have to feel that it is hard to keep them up there.
With this first exercise you will have work to do for months, until you feel the pain in your arms from the effort used.
ISOMETRIC EXERCISES
They are exercises that have the effect of putting into action certain groups of muscles..
All these exercises are done positioned under an open doorframe.
The object on which the force is applied firstly is the door frame so that later it can be done with the imaginary frame. .
The exercise consists of applying pressure on objects, using for this, parts of the body beginning with the hands, legs and back. The simplest exercises consist of:-
- pushing out,
- pushing up,
- pulling in.
Various combinations can be carried out as we will see next.
The strength used is of 10-15% and the duration of each exercise does not exceed 10 seconds.
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