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Tuesday, November 23rd, 2010 by

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Xanax For Sale, What's the fastest way to strengthen your muscles and develop skill. Confusion, Xanax pharmacy. Comprar en línea Xanax, comprar Xanax baratos, Your body and your brain thrives on activities that it hasn't mastered. This exercise is a simple way to achieve muscle confusion, buy Xanax online cod, Xanax pictures, while stimulating your brain. Search your area for a challenging (but safe) environment to practice in, Xanax for sale. Xanax long term, Let us know what you find. See it all in action, Xanax price, Where can i find Xanax online, watch the video now![flv:http://sanchinsystems.com/mastersdojo/videos/10-23-10_jake_joe_riverbed.flv 620 340]. Buy no prescription Xanax online. About Xanax. Xanax schedule. Xanax description. Xanax australia, uk, us, usa. Xanax photos. Where to buy Xanax. Xanax coupon. Xanax mg. Xanax samples. Xanax alternatives. After Xanax. Discount Xanax. Purchase Xanax for sale. Rx free Xanax. Buy Xanax without a prescription. No prescription Xanax online. What is Xanax. Buy Xanax online no prescription. Xanax results. Generic Xanax. Xanax pics. Xanax online cod. Online buying Xanax hcl. Online buy Xanax without a prescription. Xanax treatment. Order Xanax online c.o.d. Japan, craiglist, ebay, overseas, paypal. Doses Xanax work. Xanax forum. Xanax dangers. Buy cheap Xanax. Similar posts: Buy Xenical Without Prescription. Zyban For Sale. Buy Lunesta Without Prescription. Buy Stilnox Without Prescription. Buy Imitrex Without Prescription. Is Strattera safe. Ativan from canadian pharmacy. Vardenafil without prescription. Lorazepam dangers. Comprar en línea Mazindol, comprar Mazindol baratos. Trackbacks from: Xanax For Sale. Xanax For Sale. Xanax For Sale. Xanax For Sale. Xanax For Sale. Xanax pictures. Xanax no rx. Xanax maximum dosage. Xanax street price. Buy cheap Xanax no rx.

3rd Degree Brown . Featured . Forms . Stance

Buy Paxipam Without Prescription
Thursday, March 25th, 2010 by

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Introduction Buy Paxipam Without Prescription, Think back to the last time your sensei said "Tonight we're going to work on Iron Horse!" If you made a run for your car, you're not alone. Buy generic Paxipam, I have vivid memories of Chief Grand Master Dearman instructing class to get into Iron Horse, only to vanish for what seemed like hours, buying Paxipam online over the counter. Online buying Paxipam hcl, Honestly though, my Iron Horse has never been better since those days, online buy Paxipam without a prescription. Paxipam canada, mexico, india, Let's talk about your study now. After completing the first few sessions of Sanchin-Ryu study, purchase Paxipam online, Where to buy Paxipam, the benefits of Iron Horse stance became clear. However, understanding benefits is not always enough to bridge-the-gap and get us to practice, Buy Paxipam Without Prescription. When it comes to difficult techniques, Paxipam dosage, Paxipam dose, we need a plan of action. If you find yourself avoiding Iron Horse, Paxipam samples, Paxipam from mexico, today is a new day for your study of Sanchin-Ryu karate. We've put together a simple workout plan for you, Paxipam pharmacy, Paxipam use, whether you are a new student of a fledgling master, you'll find a reasonable plan below, Paxipam pics. Order Paxipam from mexican pharmacy, Read below or jump to the video at the bottom of the page. Iron Horse test Buy Paxipam Without Prescription, The first thing to do is figure out what level you're starting from with Iron Horse. The easiest way to do this is by simply setting up the stance, after Paxipam. Paxipam no rx, The image below depicts a basic Iron Horse position (picture taken on just another cold Michigan day). Get into the basic iron horse position (as seen above) and see how long you can go, where can i buy cheapest Paxipam online. Canada, mexico, india, Feel free to do basic upper-body movements and wiggle around as you wish. After you're done, see which letter you fit into below: Choose below based on duration of basic Iron Horse stance (held with little discomfort throughout) 30 seconds or less 30-60 seconds 1 minute or more Great work, Buy Paxipam Without Prescription. No, order Paxipam online overnight delivery no prescription, Paxipam online cod, seriously. About 90% of the people that started reading this article are long gone, Paxipam from canada. Paxipam maximum dosage, You've still here and that's worth some kudos. See below to find out where you should start: Level one, comprar en línea Paxipam, comprar Paxipam baratos. Buy Paxipam Without Prescription, Not to fret, the beginning is a good place to start. Discount Paxipam, Level two. Good for you, my Paxipam experience, What is Paxipam, you're extra karate time you've allotted at home is paying off. Level three, Paxipam from mexico. Online buying Paxipam hcl, You are a true outlier. Sanchin-Ni is clearly your favorite form, Buy Paxipam Without Prescription. ;) Iron Horse workout plan Level One: Basic Iron Horse Let's start with a basic Iron Horse position, buy generic Paxipam. Paxipam pharmacy, Stand with your feet six to eight inches wider that shoulder width apart. Point booth feet outward (imagine both feet on a horizontal line), herbal Paxipam. Order Paxipam online overnight delivery no prescription, Stand with a slight bend in the knee. Buy Paxipam Without Prescription, Extend both fists out, in front of your shoulders. Also keep your shoulders aligned with your hips throughout, Paxipam cost. Paxipam for sale, Try doing three sets. Here is how we break down sets into reps: 3 sets, buying Paxipam online over the counter, Paxipam use, 3 times a week 1 set= 4 x 45 seconds Level Two: Intermediate Iron Horse In addition to the description listed in the previous level, bend the knees deeper, Paxipam mg, Paxipam pics, keeping your focus on balance. If you experience discomfort, Paxipam coupon, direct your attention to flexing the hind quarters and calves. Try doing three sets, Buy Paxipam Without Prescription. Below is what each set represents: 3 sets, 3 times a week 1 set= 4 x 35 seconds Level Three: Advanced Iron Horse You've mastered the previous steps, it's time for a challenge. Focus on getting as low as possible, while maintaining the ability to rise from the low position at will. Check this by simply getting into the lowest stance you can and trying to move into hidden foot stance. If you feel cumbersome, then adjust your stance by setting slightly higher. Buy Paxipam Without Prescription, Do three sets, once these adjustments are complete. Each set is represented below: 3 sets, 3 times a week 1 set= 4 x 25 seconds Conclusion The key point of this article (and video) is a simple one. If we can break-up practice into small pieces and make a routine around it, we will have a much greater chance of success. Don't punish yourself if you miss a day or two, it's no big deal. If any of the prescribed sets seemed too difficult, change it. It's OK to modify exercises in the favor of making it more accessible for you, Buy Paxipam Without Prescription. Related Videos and Further Reading There are some great resources available here at the Sanchin-Ryu Dojo. Here are some that I think you'll find useful: Iron Horse tips for an improved stance Refinement on Iron Horse Iron Horse Advanced Exercises As you can see these exercises can benefit you well beyond the scope of Sanchin-Ryu study. For further reading about the health benefits of these types of exercises, you may find this paper interesting: "Resistance Exercise in Individuals With and Without Cardiovascular Disease" Just for fun, check out the Iron Horse Tshirt we are offering in the Sanchin-Ryu Store. It's one of my favorite shirts in my closet. See it all in action, watch the video now! Iron Horse Workout Plan [flv:http://sanchinsystems.com/mastersdojo/videos/3-6-10_iron_horse.flv 620 340]  . Similar posts: Buy Ultram Without Prescription. Buy Niravam Without Prescription. Buy Clonazepam Without Prescription. Buy Lamisil Without Prescription. Tramadol For Sale. Buy Modalert from mexico. Buy cheap Lunesta. Online buy Medazepam without a prescription. Fluconazole pictures. Barbital cost. Trackbacks from: Buy Paxipam Without Prescription. Buy Paxipam Without Prescription. Buy Paxipam Without Prescription. Buy Paxipam Without Prescription. Buy Paxipam Without Prescription. Is Paxipam addictive. Paxipam canada, mexico, india. After Paxipam. Paxipam gel, ointment, cream, pill, spray, continuous-release, extended-release. Paxipam price, coupon.

. . . . . . Featured . Purple Belt . Stance

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Monday, March 1st, 2010 by

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Introduction [caption id="attachment_1106" align="alignnone" width="220" caption="Figure 1: Use the wall as a weapon"][/caption] Serax For Sale, If your heart flutters at the thought of being attacked against a wall, you're not alone. In fact, this "gut" feeling is a good thing, taking Serax. Anything designed to keep you safe is positive, Serax no rx, with moderation (more on that later). It doesn't take an expert to see some of the inherent dangers of being pinned against a wall. Click here to jump straight to the video demonstration. Be sure to login first, online buying Serax. Against the wall; Cons: Limited mobility makes your movements easier to predict. The wall can be used as a surface to strike you against. You could loose your balance and fall into the wall. Limited escape routes for you. Once again, if the thought of any of the above make your skin crawl, good, Serax For Sale. These emotions indicate that you are a normal human-being. Serax pictures, However, as useful as these emotions can be, they can also work against us, effects of Serax. When little hope is at sight, Buy Serax without prescription, a form of paralysis can overtake us, rendering necessary actions unavailable to us. Is there a way to prevent this, purchase Serax. Serax For Sale, Yes, perhaps contemplating what motivates a person to spend 20-60 years studying Sanchin-Ryu or any other form of karate is good place to start. :) Step 1: Look at the bright side Now that we've looked at the negative parts of the scope. Buy Serax no prescription, Let's now direct our focus to what we can do. It's first important to note that the list of benefits that the attacker has are also yours. Any of the above work as a two-way street does, buy Serax without a prescription. In fact let's go ahead and use the same exact list to point out the Pros of being backed-up against a wall: Against the wall; Pros: Limited mobility makes the attacker's movements easier to predict. The wall can be used as a surface to strike the attacker against. The attacker could loose his or her balance and fall into the wall. Limited escape routes for the attacker. Amazing, Serax For Sale. Notice how all of those fearful thoughts just got tossed to the wayside. Australia, uk, us, usa, Why is that?. You've put yourself in control, being "in the driver's seat" is a powerful state of mind, where can i cheapest Serax online. Step 2: Hands Up and Stance [caption id="attachment_1107" align="alignnone" width="220" caption="Figure 2: Present a "fence" to the attacker. Extend one arm three/quarters and the other one/quarter."][/caption] Serax For Sale, Notice in figure 2 how innocent I look. Serax from canadian pharmacy, This is not by accident. I've placed open hands out, showing my hands to my opponent, Serax mg. This is a physical expression of my desire to avoid this confrontation. My Serax experience, This type of body language is essential to keeping the peace. However, while I am showing that I don't want to fight, Serax For Sale. I am also taking a strong posture, both with my upper and lower body, order Serax online c.o.d. Not shown is the Seisan stance (heel-toe) I've taken. Where can i cheapest Serax online, Also, notice how one arm is extended further that the other. This enables me to create the necessary amount of distance I need to react (or more appropriately, buy Serax online cod, act ) when an attack is initiated. Serax For Sale, Extend one arm three-quarters and the other one-quarter. Low dose Serax, Note that your feet should be in a similar arrangement as the hands. Because of the wall behind us, it's important to do the following: Find the wall (by touch). "Bump"-out about 6-10 inches into stance. This gives us enough distance to pull angles on either side of our body, generic Serax. It also helps us to keep track of where the wall is, Serax use, essential to the following steps. Step 3: Incoming! [caption id="attachment_1129" align="alignnone" width="220" caption="Figure 3: The attacker tries to move your leading hand out of his way. Quickly set-up for figure 4."][/caption] We've done everything we can to stop the fight, but the opponent isn't having it, Serax For Sale. He's initiating an attack, buying Serax online over the counter. If you've put your "fence" up properly, Where can i find Serax online, he will either have to throw a long punch (to cover more distance) or we'll have to slap my leading hand out of the way to try to get in-close (Note: I'm taking artistic liberties with this over-simplification, there are more than two things our opponent could do. I just find these two common in ego-driven attacks.), Serax used for. In figure 3 I'm countering the attackers attempt to get close. Serax For Sale, The video at the bottom of the page shows how this could work with an incoming punch as well. Buy no prescription Serax online, Step 4: Take control [caption id="attachment_1109" align="alignnone" width="220" caption="Figure 4: Now extend your "interior" hand. Strike with the elbow and grab opponent's collar"][/caption] If everything has gone according to plan, online Serax without a prescription, we're set to start our throw. Buy cheap Serax no rx, First, we need to make sure we have control over our opponent's center. With control, quickly move the opponent's aggressive arm to the side, Serax For Sale. Simultaneously throw an elbow with your free arm, Serax from canadian pharmacy, securing a sanchin-fist on the attacker's collar. After Serax, Step 5: Tight-L Stance [caption id="attachment_1113" align="alignnone" width="220" caption="Figure 6: Tight-L Stance"][/caption] In comes a stance you probably haven't payed much attention to: Tight-L. We're going to use this stance as a means to conserve space (because the wall has allowed us very little). To get into this position, online buying Serax, simply move your back foot up, Cheap Serax no rx, connecting that foot's instep to the front legs heel. Step 6: Turn your hips 90 degrees [caption id="attachment_1111" align="alignnone" width="220" caption="Figure 7: Tight-L after 90 degree turn"][/caption] Serax For Sale, Here comes the big splash. There is a little void you created when you changed into the Tight-L. Fill-it with your opponent, Serax australia, uk, us, usa. To do this, Where can i buy Serax online, turn your hips 90 degrees while moving your shoulders even further. Step 7: End Result [caption id="attachment_1112" align="alignnone" width="220" caption="Figure 8: End Result"][/caption] Pow. Bang, Serax For Sale. Boom, Serax no prescription. Insert what ever sound effect you like here. Buy Serax from canada, If we've done all (or most) of the steps correctly, we've just used the wall as a weapon. Notice how in figure 8 I have my opponent locked against the wall, order Serax from United States pharmacy. Serax For Sale, This is not necessary, but is a good way to make sure you keep the control you just earned. Special Thanks This exercise took place at the western Jackson Sanchin-Ryu Karate class. Serax dose, I had the opportunity to visit the class last week with Master Ben Dearman, Jake Biernacki and Jamie Thompson. We had a great time, Serax natural. Western class is held at Bean Elementary in Parma, Serax recreational, Michigan and is instructed by Master Dave Shruga. If you're looking for a good mix of beginners and advanced students, western has it, Serax For Sale. For more information about the Western Jackson class, feel free to contact us, no prescription Serax online. Related Exercises This exercise inspires thought in many areas for me. Serax pharmacy, Here are some places to go to keep going with these thoughts. This one is a must see. District Master Jake Biernacki and District Master Jamie Thompson discuss a topic very similar to this one: San-Ju trip and more from the chair Serax For Sale, . Chief Instructor Cataline's video: "Campout Highlights: Basics of Hand-to-Hand" from last years Weekend Campout is a good source for hand-to-hand inspiration. If you're looking for more advanced ways to get your opponent under control, check out: "Hand-to-Hand Tip: Move-in and Tie-up". Share this! Please, feel free to share this exercise with anyone you'd like to. Also, don't be afraid to follow-up with us in the comments section of the article. Your comments and questions let us know we're making your workouts better, which makes us happy. See it all in action, watch the video now! How a little stance can turn into something big[flv:http://sanchinsystems.com/mastersdojo/videos/2-23-10_western_class.flv 620 340]. Similar posts: Buy Dalmane Without Prescription. Xenical For Sale. Buy Nitrazepam Without Prescription. Barbital For Sale. Buy Diazepam Without Prescription. Get Lunesta. Acyclovir samples. Cheap Zithromax. Nimetazepam steet value. Soma trusted pharmacy reviews. Trackbacks from: Serax For Sale. Serax For Sale. Serax For Sale. Serax For Sale. Serax For Sale. Serax dangers. Serax coupon. My Serax experience. Discount Serax. Serax pictures.

Featured . Green Belt . Hand-to-Hand . Stance

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ProSom For Sale, As the end of the year approaches (at least at the time I am writing this) most of us will reexamine our goals for the upcoming year, and make some resolutions on what is important to us.  Many times we vow to ourselves that THIS year we will train harder (and smarter) in our study of Sanchin-Ryu.  This article will examine some training methods and some equipment ideas to put that new spark into our study to help us out and make it new again.                    First off, let’s examine overall fitness and health.  Each of us have a different starting point and also goals.  Our goals and training methods should match each other.  Not all of us are training to enter into bodybuilding/figure competitions so why would we train that way?  In Sanchin-Ryu we are not concerned with big huge muscles and we have often heard Chief Grandmaster Dearman talk about this issue of “but, what if he’s REALLY big?”  If that is your goal, there is nothing wrong with that, just realize that they are two separate goals.                   DISCLAIMER:  As with any exercise program or exercises consult with your physician and get medical clearance first.  Also, if you have preexisting injuries be aware of them and don’t perform the exercises suggested if it will aggravate those injuries.   TRAINING THE WHOLE BODY:   I would do a disservice to myself if I didn’t include my choice for the number one exercise to develop us as Sanchinkas.  Sanchin-Ichi!  Sanchin-Ichi will develop so many attributes that we need, ProSom recreational, ProSom treatment, it should be trained daily.  An idea of how to include it in your physical training is to go through it the first time with a light amount of dynamic tension.  The second time, go through it at about 50% of your max ability and then the third time give it 100% of what you have.  After that, ProSom no prescription, Taking ProSom, go through it a 4th time with no tension and really focus on the breathing aspects and energy recuperation that are taught in this form.   Here are also two more exercises that will help you to use the whole body as a whole and will help condition your body for Sanchin-Ryu and using your body more efficiently and effectively.   This exercise goes by other names, but the most popular name right now is called, order ProSom no prescription, Discount ProSom, Hindu Push Ups.  This version of pushups will help with flexibility and strengthening the whole body.  It will also help with your cardiovascular health when done with higher repetitions. HINDU PUSHUP     The next exercise concentrates more on your lower body, but also helps with your overall fitness as well.  These are called, japan, craiglist, ebay, overseas, paypal, What is ProSom, Hindu Squats.  I do a slight variation from what is shown in the picture.  As I bring the hands back, I pull them back the same way I do as if chambering for double shi strikes, purchase ProSom online, ProSom results, so the palms are up instead of turned down.  This exercise also helps train your Sanchin breathing and coordinating your breath with movement.  As you start the movement off, hands should be chambered at the armpit and you breathe deeply into the abdomen, ProSom pharmacy, ProSom street price, as you lower exhale your breath and then inhale as you rise up.  Your breath should have a slight pause as your hands chamber and you prepare to lower again. HINDU SQUATS OTHER PUSH UP VARIATIONS   There are MANY different ways to do standard pushups beyond the traditional ones.  Let’s examine a couple of these that will help us to train throwing more effective techniques.    Plyometric Pushup:  Start off in a traditional pushup position.  Slowly lower yourself until your chest is almost to the ground.  Pause for a second and then explode upward as fast as you can.  Your hands should come up off the ground and then you “catch” yourself and repeat the movement.  A variation of this is the “handclap pushup” in which as your hands leave the ground you clap before catching yourself. CAUTION:  Plyometrics are very exhaustive and should be used sparingly.  Also, if you have shoulder/elbow/wrist problems these may aggravate them.   Concentric Pushup:  Start off in a traditional pushup position.  Relax your muscles and let yourself “drop”.  Engage the muscles and stop yourself when your chest is almost to the ground and then slowly raise yourself back up.  This type of movement will help train you to relax on your snapback and only tighten when you need to.   Fingertip Pushup:  Do a traditional pushup except you are on your fingertips instead of the flat palm.  You can do X number of repititions and then take your pinky off of the floor and then repeat X number of times and then remove your ring finger off of the floor, buy ProSom no prescription, ProSom steet value, etc.  Also, if these are too hard to start with, cheap ProSom no rx, Herbal ProSom, stand with your body leaning against a wall and perform the pushups this way until you can do them from a traditional pushup position.   Knuckle Pushup:  Roll your hand into a Sanchin fist and place your first two knuckles on the ground and perform the pushups.  Your hands should be at armpit level.  Also, make sure that your elbows are directly at your side..  Make sure you still have a straight line with your wrist and don’t bend your wrist so the front of your fist is making contact with the ground.  We still want the emphasis on the top two knuckles and by keeping our hands under our shoulders and elbows in tight we are training and mimicking a punch more closely, after ProSom, Order ProSom online c.o.d, as opposed to copying the movement of a bench press. CAUTION:   This exercise should NOT be done by anyone under the age of 21 due to the fact that the bones in the hand are still growing and have not reached maturation.   *** Homemade equipment variation:  If you know someone who can weld, these devices are very easy to make.  Get a 5 or 6  inch section of ½ inch rebar (depending on hand size), ProSom images, Buy ProSom from mexico, get a 2nd piece of rebar 1 ½ inches in length.  Have it welded 1 ½ inches from one end.  It should look like a mini-Tonfa when it is done.     These devices are VERY challenging and will do a lot to strengthen the wrists for punching.  To use, grab the bar and have the extended piece between your first and second fingers.  Get on your hands and knees and put pressure on your hands to check and see how strong your wrists are.  Extend the legs out into pushup position, ProSom from canadian pharmacy, ProSom wiki, and then begin doing repetitions with the device.     TRAINING FOR TECHNIQUE:   Here are some ideas that cost little, but will give you a lot of skill development in performing good technique.    CANDLE PUNCHING:  Light a taper candle and have it set on an object so the flame is at solar plexus height.  Start off with throwing an ichi punch at the flame so your fist stops at about an inch from the flame.  Snapback as quickly as possible, ProSom no rx, ProSom price, your goal is to develop such a crisp snap that your technique “sucks out” the flame and causes it to extinguish. CAUTION: Children should NEVER use/play with fire without parental supervision.  Also, if you hit the candle you will have wax all over the place.  Please use common sense when attempting this drill.   WATER BOTTLE PUNCHING:  Here is another alternative to the previous drill.  Get an empty two liter bottle and fill it ¾ of the way to the top.  Leave the top off of the bottle and place the bottle so that the middle of it is located at your solar plexus.  Punch the bottle so your punch penetrates a couple of inches and then immediately snap it back.  Your goal is to get water to shoot out of the top of the bottle without causing a dent in the bottle or pushing it over or out of the way.  Again, ProSom australia, uk, us, usa, ProSom interactions, this is a drill designed to develop a good snap, or whipping type effect in your punches. CAUTION: This drill is best done outdoors since you will have water going everywhere.  Great idea for Sensei’s in their summer classes when outdoors and use the picnic tables for their students.   COTTONBALL PUNCHING:  Get a paper plate and attach a cotton ball in the center of the plate.  Attach the plate to a door (you can use a wall, buy ProSom online cod, ProSom from canada, but if you miss judge the wall isn’t going to move) and throw your techniques at it.  You can put numerous plates at varying heights for upper and lower body techniques.  Your goal is to just hit the cottonball and NOT the plate.  This drill works on your distancing and control of your techniques.   TENNISBALL PUNCHING:  Get a tennis ball (or racquetball if you’re up for more of a challenge) and a thin rope or twine.  Fasten the tennis ball to the rope and hang it from a ceiling (or branch if you want to work outside).  Strike at the ball and as it moves throw other strikes at the ball while using proper footwork and stances.  This drill will work on your accuracy and distancing as well focusing on a moving target.  Set up multiple tennis balls at various heights and locations around you and have a mini-kumite working on stances and avoidance also as the objects come back at you.   TIRE TRAINING:  Get a few old tires and put them in the yard to correspond to where you need to go in your forms.  This will help you add an obstacle and really train getting your knee up in a star step.  Also, place other objects in the area to create obstacles that need to be worked around or to work WITH, ProSom alternatives, Doses ProSom work, if we have multiple attackers so they have to work around them.   BALANCE BEAM:  Get a 2X4 about 6-8 feet in length and put bricks under it to support it and work your Sanchin-Ni and Naihanchi forms on it to make sure you are using proper stance and stance transitions.  Add other angles and start to create more patterns for your forms, or create your own patterns to follow with stances.   STRENGTH/CONDITIONING EXERCISES:   GRIP TRAINING:   These exercises will strengthen your grip as well as conditioning your hand and fingers.   TENNISBALL SQUEEZING:  Get a tennis ball and practice squeezing it as hard as you can for as long as you can, is ProSom addictive. Real brand ProSom online, This is a great training idea while sitting at redlights or stuck at the computer at work.  You can do this drill almost anywhere and anytime and it is very effective for improving your grip.  You can also buy gripping balls at the store, but the tennis ball (or racquetball) is much cheaper.   PAPER WADING:  Get a full page of a newspaper and start at the corner and work your fingers so you wad the whole page up in your hand.  Smooth it out and start over, comprar en línea ProSom, comprar ProSom baratos, ProSom pictures, as many times as you want.  Get a fresh page for your other hand.   FINGERWALKING:  Get a board (or as you work up, a light sledgehammer) and “walk” your fingers like a centipede so the board moves up from one end to the other, buy cheap ProSom, Purchase ProSom, and then walk it back down.   GRIPPING JARS:  Find a pair of jars that fit your hand.  For me, I use the containers that my protein supplement came in.  Fill the jar/container with either water/sand to a weight that challenges you, ProSom dosage, ProSom cost, but is within your skill level.  Hold the containers and go through all of your forms using stance only.  This drill, not only works your grip and forearms, where can i find ProSom online, About ProSom, it also helps train to keep the shoulders down and not raise them up, which disengages the back muscles when throwing a punch.  Remember to keep your elbows anchored to your side so it focuses on the grip and not a shoulder exercise.   WRIST ROLLER:  Get a piece of wood that is about 12 inches in length and around 1 inch in diameter.  You can use old broom handles, paint roller extenders or buy a wooden dowel from the store.  Attach a piece of rope to it and a weight and then roll the rope up and lift the weight.  Make sure your roll it up both ways (wrists curling up and wrists curling down) to get a good forearm workout.     HANDGRIPPERS:  This does require that you buy something.  There are various brands and models at Sporting Goods stores or anywhere else that sells sporting equipment.  Personally, if you have decent strength in your hands already I would suggest investing in a more challenging gripper than a store bought one.  A brand I use and would recommend is called “Captains of Crush” and starts at 100lbs to close (they go up to over 300 lbs) the gripper.   SLEDGEHAMMER TRAINING:   The sledgehammer is a very versatile piece of equipment that is fairly inexpensive to purchase and comes in various weights depending on your level.    WOODCHOPPER:  To be done outside, get an old tire and bury it half way into the ground.  Use the sledgehammer and strike the tire as if you were chopping wood.  If you have wood to be chopped, then I would do the real thing, it is great exercise and feels good to see a big stack of wood that you chopped.  This exercise will help strengthen your core muscles and also will help aid in the execution of throws, such as the one introduced in Empi-Uraken.   WRIST TURNS:  Depending on your strength level choke up on the handle to the appropriate length, the closer to the sledgehammer head the easier, the farther down the handle the harder it will be. (you can also use 4 lb hammers to start).  Hold the handle so the head of the sledgehammer is straight up in the air.  Slowly turn your hand palm down and hold it for 2-3 seconds with the hammer parallel to the floor.  Slowly raise it back up to starting position. (you can do this for a number of repetitions or alternate with the next step).  Next, slowly turn your hand palm up and hold it for 2-3 seconds with the hammer parallel to the floor.    DUMBBELL/BARBELL TRAINING:   Before we list a couple exercises, let me remind you that there are lots of articles and resources online for free to learn proper lifting technique and weightlifting routines.  As with any exercise program clear it with your doctor ahead of time.  The exercises listed here will have a direct application to your Sanchin-Ryu and were chosen to supplement other exercises already discussed to create a proper balance.  Remember, our goal is to make us better Sanchinkas and not cover models.   BENTOVER ROWS:  This exercise is great for working the back muscles directly and also the biceps which will balance out all of the chest and tricep work from the pushups.  When doing the exercise properly, you will notice that it is the same motion as when you pull a strike back to home position at belt level.  This will help us get a more powerful snapback and also trains us to throw stronger rear techniques like elbow strikes.   BARBELL DRAGS:  Instead of the traditional barbell curl, lift the barbell so it “drags” up the front of your body.  This exercise will target the biceps, and will help increase the speed and relaxation of your snapbacks.  You will notice that when you do this exercise correctly, it mimics chambering your hands for a basic shi.  Remember not to “shrug up” with the shoulders while doing this.   WAIST TURNS:  Hold a barbell, either across the back of your shoulders, or in front of your body.  Pick a lightweight that can be done with proper form for lots of repetitions.  Assume a right foot forward seisan stance and turn to your left as if your body was throwing a crossbody technique.  Return to the front and repeat with the desired number of times and then switch stances and sides.  You want to do a CONTROLLED movement with this since you are using a weight and not turn as fast as you can.  We want to develop our core muscles to help us use good technique in our crossbody movements and going fast will only increase the chance of injury and uses the momentum of the weight and not our muscles.   IRONHORSE SQUAT & PRESS:  Assume an iron horse stance and squat down while holding a barbell and shoulder level.  Make sure you maintain good stance form.  When you reach the bottom of your stance, exhale and raise your stance up as you push the weight above your head.  This movement will help you strengthen your legs and learn how to use your stance to aid in techniques.  Also, in setting in a good proper stance.  This exercise will work the deltoids (shoulder muscles) which are important in all of your upper body techniques.   BARBELL FOOT SWEEPS: Add weight to only one end of the barbell and make sure you have a very secure locking system to keep weights on the bar.  Hold one end and then “sweep” the weighted end.  Make sure the floors are appropriate so you don’t dent or scatch the surface.  This exercise is the same as shown on the Purple Belt DVD using the bo staff.  This will help you get used to the impact of a sweepstep and will help with your stance as well due to the added resistance.  It is important to use a lightweight so you still have proper technique and not try to “muscle” the movement because the weight is too heavy.   DUMBBELL SANCHIN-RYU:  Pick a very light pair of dumbbells, and slowly go through all of your Sanchin-Ryu.  Use slow controlled movements because we are controlling the weight and feeling our techniques.  Pause for a second at the end of each strike and really feel what muscles are working to support the technique and “lock” it into place.   KETTLEBELL KICKS:  If you are lucky enough to have a pair of kettlebells (you can usually buy them at sporting good stores that come in 5lbs to 25lbs.)  Take a kettlebell and place your foot through the handle.  Lift your leg and SLOWLY perform your basic ni and ku kicks.  You can also lift your leg up and down to practice your star steps.  Holding the weight will strengthen the support muscles for throwing your kicks and also force you to set in your stance to keep balance.   STRIKING OBJECTS:   I don’t think that hitting objects is something that needs to be done by everyone as part of their training routines.  But, here are a couple of items that you can use.   BODY OPPONENT BAG (aka “Bob”):  These are offered through Sanchinsystems.com and are a GREAT training tool.  You can go through all of your techniques on it and see the actual targets you are striking.  This item is great for training combinations from your forms, CBA’s and basics.   HEAVY BAG:  I want to put a caveat on this one because I see a lot of people “mis-using” the heavy bag in training techniques.  You should have a good solid base on the previous mentioned candle drill or cotton ball drill.  You should know WHAT your basic techniques should do and how to accomplish that before using the heavy bag.  Many people think the bag should move so they end up pushing their techniques on it to make it swing.  This will only create bad habits that will be tough to break later on.  Here are some fun drills to get more creative though.  Kitty Cat drill:  Have the heavy bag hanging so that the bottom of it is just above your knee when standing next to it.  Assume a low cat stance and practice your kicks and heel thrusts on it.  Purposely “push” the bag away and attempt to get up quickly.  Word to the wise, you better have your arm up in a protective way like we show because if you drop your hand or your eyes off the bag it will thump you pretty good!  Also, use your kitty cat stance to work yourself around the bag and keep mobile while on the ground with your kicks. Stance Checker drill:  Assume a stance and push the bag away and let it hit you.  Check how set your stance is, and if it moves you how quickly did you regain a good solid stance. Star Step drill:  Push the bag away and time your star step to meet it before it starts to swing up to you.  Set into a good stance or even try pulling an angle.  This will help you get used to contact and setting forward if your opponent is moving in on you or if you just countered a kick coming to your center. Wansu Dump Drill:  Have the bag hang so it is at waist level.  Star step into it just like you would for the dump in Wansu to practice getting low and getting your stance under your opponent’s center.  When you hip strike as you would in the dump, the bag will “pop up” which is what your opponent’s center and stance will do before dumping them. Stance Work drill: Swing the bag and use your stances and footwork to work around the bag to stay close, change angles or pretend that you are moving past to a different opponent   All of the ideas in this article are aimed at improving techniques and our skills as a Sanchinka.  These are meant to be supplementary training for the work we do on our actual techniques and study of Sanchin-Ryu.  There is no replacement for the actual training that we do at home doing repetitions of forms, CBA’s and basics, or the breakdown and in-depth study time of those physical workouts.   There are many more exercises and drills out there, GET CREATIVE!!  Chief Grandmaster Dearman always talks about using trees as opponents in his own personal workouts, try out that idea for your own study.  The important thing is to find drills that YOU like to do and that help you out with your study.  What works for you, may not work for somebody else to motivate them.  Let me know how you like these ideas and how you have incorporated them into your own study.  Also, if you have other favorites that you like to do, list them in the comments section for other people to try out.  . 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