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Gisele Bundchen’s Kung Fu Workout

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Gisele Bundchen

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Gisele Bundchen
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Gisele Bundchen’s Kung Fu Workout

You’ll need: An exercise mat and water bottle

How it works: Li has provided three sample kung fu moves: upward block, downward block, and straight kick. During the first 30 days, you’ll be gradually increasing the number of reps and speed to improve strength and conditioning, as well as keeping each workout varied (see instructions below).

All images courtesy of Tony DeLuz, Illustrator

Upward Block (pictured below)

1.    Hand in fist position. Elbow bent at 90-degree angle.
2.    Bring forearm across body at waist.
3.    Raise your arm straight up in front of you.
4.    Stop just above forehead, keeping wrist and forearm turned outward for maximum resistance.
5.    Return in same motion to ready position.
6.    From ready position alternate left block/right block, always returning fist to ready position.

Gisele Bundchen’s Kung Fu Workout-2
 

Goals:
Days 1-10: Alternate 20 blocks slow speed.
Days 11-20: Alternate 30 blocks medium speed.
Days 21-30: Alternate 40 blocks fast speed.

Downward Block (pictured below)

1.    From a horse stance, ready position.
2.    Turn hand into open palm positions, fingers together, thumbs in.
3.    Push down, centering your block to the midline of your body, wrist is flexed.
4.    At the point of impact focus your power to the outside heel of your hand.
5.    Return to ready position.
6.    Alternate left block/right block, always returning to ready position.

Gisele Bundchen’s Kung Fu Workout-3
 

Goals:
Days 1-10: Alternate 20 blocks slow speed.
Days 11-20: Alternate 30 blocks medium speed.
Days 21-30: Alternate 40 blocks fast speed.

Straight Kick (pictured below)

1.    Start from a bow stance position, hands on waist.
2.    Shift your weight forward to the front foot as the back foot leaves the ground.
3.    Power the kick by using the kicking leg’s hip flexors and quads. The standing leg helps by pushing up from the ground.
4.    Leg stays straight, foot flexed through full range of motion. Standing knee soft, not locked.
5.    Increase speed of kick return by using calf muscles and hamstrings to pull your leg down.
6.    End back in full bow stance position between each kick.
7.    Be sure to inhale on your way up, exhale on your way down.

Gisele Bundchen’s Kung Fu Workout-5

Goals:
Days 1-10: Kick waist high 20 times each leg.
Days 11-20: Kick waist high 30 times each leg.
Days 21-30: Kick waist high 40 times each leg.

After 30 days, vary your workouts and gain more conditioning benefits by aiming your straight kick three different ways:

1.    To the same shoulder as the kicking leg.
2.    To the midline of your body.
3.    To the opposite shoulder.

For more info on Yao Li along with additional techniques and benefits of Kung Fu, Tai Chi, and San Shou, visit his website.
 

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