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所在平台: Udemy |
课程主页: https://www.udemy.com/course/kung-fu-body-conditioning-and-traditional-training-exercises/
课程评论：没有评论
课程名称：功夫强身训练 课程概述： 本课程由杨俊敏博士的YMAA退隐中心资深功夫弟子教授，为期三年，旨在传授传统的功夫训练方法，以提升耐力、力量和整体健康。课程强调身体素质是传统功夫训练的关键基础，也适用于现代人以增强健康和免疫系统。 课程内容包括： 1. **伸展与热身：** 包括各种手臂、腰部、腿部和颈部的伸展动作，为后续训练做好准备。 2. **体能训练：** 针对手臂、手部、躯干和腿部进行专项训练，如腕部伸展、拳击、俯卧撑、丹田训练、马步、推桩等，以增强力量和稳定性。 3. **翻滚训练：** 包含各种翻滚技巧，如金鸡独立、肩部翻滚、鲤鱼打挺、倒立和空翻等，以提高身体的协调性、柔韧性和控制力。 4. **气功与冥想：** 教授“大周天”等内功修炼方法，包括坐姿、呼吸法（如小周天、大周天）、站桩和放松练习，以 cultivating 內在能量。 5. **户外训练：** 涵盖引体向上、双杠臂屈伸、爬绳、投掷石块和山地跑等一系列户外体能训练，进一步提升综合素质。 本课程不仅是全面的身、心、灵锻炼，更如同私教一对一的指导。提供进阶的室外和伙伴练习，以及大量的动作技术演示，确保学习的全面性和趣味性。 **导师简介：** 杨俊敏博士 (Dr. Yang, Jwing-Ming) 是白鹤拳、长拳、太极拳的著名武术家和教育家，师从多位名师，拥有数十年的武术修为。 (杨俊敏博士在十五岁时开始了他的功夫训练，师从白鹤拳大师曾金灶。经过十三年的学习（1961-1974），杨博士成为中国武术白鹤拳的专家，精通拳法和各种器械。他还向李茂清大师学习了传统的少林长拳，并学习了杨澄甫的内弟子乐焕之的太极拳。) **特别鸣谢：** Frank Verhüelsdonk, Rii Kanzaki, and Craig Atkinson. **制作与导演：** David Silver. **参演者：** Jonathan Chang, Patrick Manriquez, Javier Rodriguez, Jachym Jerie, Santiago Costello, Zach Cohen.
Three hoursKung Fu disciples of Dr. Yang, Jwing-Ming's YMAA Retreat Center 10-year extensive kung fu program instruct traditional training for endurance, power and exceptional health.Body conditioning is the crucial foundation in traditional kung fu training and can be used in modern times to supercharge our health and immune system. This regimen is designed to build and fortify the entire body's structure preparing it for the rigors of martial arts practice. These traditional body-conditioning methods will gradually strengthen your bones, joints, and muscles, allowing you to develop speed, rooting, and explosive power without injury. You will become more fit and flexible, you will improve the health of your spine and internal organs, and you will enhance your cardiovascular endurance.Though this challenging training, one also develops their character, with humility, patience, perseverance, courage and incredible willpower.Body conditioning includes stretching, whole-body strength training, tumbling drills, and outdoor training methods, such as running, rope climbing, and rock throwing. This total body workout is balanced with Qi (energy) cultivating meditation techniques that are essential for all martial arts styles. Dr. Yang, Jwing-Ming teaches the fundamentals of 'Grand Circulation' meditation, with details about posture, the qi (energy) circulatory system, and how to increase your martial power, for any fighting style.• Comprehensive mind, body and spirit workout; like series of one-on-one private classes.• Bonus Outdoor & Partner Exercises to help keep you excited and motivated to train.• Detailed step-by-step instruction of techniques usually reserved for private students.• Dozens of Exercises and Techniques / 180 minutes / 3 hoursAlso available on Udemy: Dr. Yang Tai Chi and Qigong video lessons.Kung Fu Body Conditioning 功夫強身訓練 Gong Fu Qiang Shen Xun Lian features Jonathan Chang, Patrick Manriquez, Javier Rodriguez, Jachym Jerie, Santiago Costello, Zach Cohen. Special Thanks to Frank Verhüelsdonk, Rii Kanzaki, and Craig Atkinson. Produced and Directed by David Silver.Dr. Yang, Jwing-Ming (楊俊敏博士) started his Kung Fu training at the age of fifteen under the Shaolin White Crane (Bai He) Master Cheng, Gin Gsao (曾金灶). In thirteen years of study (1961-1974) under Master Cheng, Dr. Yang became an expert in the White Crane style of Chinese martial arts, which includes both the use of bare hands and of various weapons such as saber, staff, spear, trident, two short rods, and many others. Dr. Yang also studied traditional Shaolin Long Fist Kung Fu with Master Li, Mao-Ching (李茂 清), himself a student of legendary Han, Ching-Tang, at the Tamkang College Guoshu Club (1964-1968) where Dr. Yang was studying Physics. Dr. Yang's Taijiquan lineage can be traced back to the Yang family through Master Kao, Tao (高濤) and his teacher Yue, Huanzhi (樂奐之), an indoor disciple of Yang, Chengfu (楊澄甫). Kung Fu Body Conditioning 功夫強身訓練Gong fu qiang shen xun lianPart I: Stretch and Warm UpShakeSwing ArmsWindmillsRotate WaistRotate KneesRotate AnklesBouncing on ToesStretch UpwardTwistLateral StretchRotate ShouldersStretch NeckStretch Lower BackShake RearStretch Achilles & ToesStretch GroinLower Spine RotationSpine WaveRotate ShouldersDrop ArmsSingle ArmPart II: Conditioning Training - Arms and HandsWrist StretchFinger speedPunchingPunching with WeightPushups - RegularWide Arm, Fist, Clapping, FingertipConditioning Training - TorsoDan Tian TrainingIron Board Bridge - FloorFace up / Face downIron Board Bridge - on ChairsFace up / Face downPanther HopConditioning Training - LegsMa BuForward, Turn Left, Turn Right,Shift Left, Shift Right, Crane, WideMa Bu on BricksRootingPushing with StaffPushing Dan TianPart III: TumblingWarm up exercises:Candlestick - Regular / Rolling upBridge - Regular / To StandingStretch Foot to HandRollingPikeDivingRoll Into HandstandShoulder RollRoll Into KickInternal Tornado / External TornadoRoll Into CartwheelDiagonal RollJump Over ObstaclesBackwards RollBackwards ExtensionBackwards Shoulder RollCartwheelSingle-Handed / Aerial / Round OffTripod HeadstandElbows/ ShouldersHandstandWalkingKip upsWithout Hands/ Rolling / From HandstandHead SpringWithout HandsHandspringsOver ObstaclesScissor KickingLeaping / FallingLeaping / Falling - GroupLine / BoxButterfly KicksPart IV: Qigong and MeditationSitting PostureNormal Abdominal BreathingReverse Abdominal BreathingEmbryonic BreathingTwo Gates (Laogong) BreathingStanding MeditationLaogong BreathingYongquan BreathingFour Gates BreathingGrand Circulation BreathingMeditation recovery exercisesStretch (Turn / Lean)Hands on EyesPop EarsPlay the DrumTap HeadMassage DownwardMassage EarsMassage KneesWave SpineForward / Side to SideBend ForwardSide to Side / Switch LegsStretch LegsForward / Side to Side / Switch LegsSan Yin JiaoFeetMassage / Tap / PressPart V: Outdoor TrainingArms and HandsParallel Bar DipSingle Bar DipHanging RowPull UpsL Sit / Behind neckRopeVertical / HorizontalCinder BlocksBasic Staff Training (one arm)Swinging / Circles / SmilesStaff Speed (one arm)Up/down / Side/side / DiagonalRock ThrowingLegsJumpingStick / Wall / BanisterMountain Running(Kung Fu Body Conditioning Part 2 also available.)
