Fitness question

[gh0st24uk]

Why is it, all of a sudden that I am suddenly pulling muscles left right and (ewww) centre!

Started karate properly about 2 months ago and had no real problems. Now (as of this morning) I have a pulled muscle and a trapped nerve in the upper leg area, pulled muscles on both hands (the large muscle that moves the thumb I think) and a couple of others.

Is it because I have started to excercise properly after not bothering for about 5 years or do I need to start eating more sprouts or something?!

Your advice gratefully recieved......

[AngelaG]

I'm afraid I don't really know the answer to your question. The only things I can suggest is that a) you are not warming up well enough and stretching enough or b) you are trying to go too fast too soon c) They are not so much pulled as just very achey after no exercise for 5 years, and a distinct lack of sprouts in your diet!

Anyway, your question leadeth me on to one of my own. What would be a good way to exercise my triceps? I am not going to start lifting weights though because a) my wrists would be extremely distressed at the compression involved and b) I have no time to join a gym... I'm always at the dojo. So something I can work on at home, or while at the dojo would be ideal.

Ta
Angela

[Makoto]

Warming up could be an issue. If you are new to karate your head is developing faster than your body. In other words you are trying to do things way before your body is ready to do them.

If this is not the case I would suggest you see a doctor and make sure there is not something specific wrong.

Angie my love, you wanna make your triceps better but your wrists can not take it. I understand what you are saying?

Do you want tone or strength? Tone, pick up a set of 5kg weights for each arm and do some tricep exercise that you can find in a Shape mag. You want strength then try doing push up in a plyometric manner.

Also find an instructor that teaches a very demanding deep water fitness class for a good cardio and toning work out.

[AngelaG]

Makoto said:

Angie my love, you wanna make your triceps better but your wrists can not take it. I understand what you are saying?

Do you want tone or strength? Tone, pick up a set of 5kg weights for each arm and do some tricep exercise that you can find in a Shape mag. You want strength then try doing push up in a plyometric manner.

Also find an instructor that teaches a very demanding deep water fitness class for a good cardio and toning work out.

I do want to improve tone and strength but I cannot lift heavy weights. Little ones should not be so bad..

I just want the moon on a stick! ;D

[RDKI]

Ange,
I have a good tricep excercise you can do at home with a light weight (wrist/ankle if they will take it) or a good weight book.

I'll show you when I see you next

M

[Makoto]

You should post it here for others to see and read.

[AngelaG]

RDKI said:

Ange,
I have a good tricep excercise you can do at home with a light weight (wrist/ankle if they will take it) or a good weight book.

I'll show you when I see you next

M

Martyn...

This doesn't involve lifting... ooh say a pints worth of amber liquid does it? ;D

Angela

[RDKI]

<gasp> Angela!!

I am shocked that you would think that of me.
(you know me farr too well AMG )

This is an actual tricep exercise, you can do this on a bench, your bed or your sofa.

Place one knee on the bed/sofa etc and support yourself with the hand of the same side (ie left hand/left knee and so on), put the other foot on the floor to support you (and stop you falling off lol)

Hold the weight (whatever it may be) hanging straight down, then with controlled movements, bend your ellbow, lifting the weight until your bicep/tricep is parallel to the floor. Repeat as necessary, 10 is a good start. Exhale on the lift, inhale on the release.

Its one of those things that's easy to do, but difficult to put into words.

M

[AngelaG]

RDKI said:

<gasp> Angela!!

I am shocked that you would think that of me.
(you know me farr too well AMG )

This is an actual tricep exercise, you can do this on a bench, your bed or your sofa.

Place one knee on the bed/sofa etc and support yourself with the hand of the same side (ie left hand/left knee and so on), put the other foot on the floor to support you (and stop you falling off lol)

Hold the weight (whatever it may be) hanging straight down, then with controlled movements, bend your ellbow, lifting the weight until your bicep/tricep is parallel to the floor. Repeat as necessary, 10 is a good start. Exhale on the lift, inhale on the release.

Its one of those things that's easy to do, but difficult to put into words.

M

<stupid question>

Are you facing inwards onto the bed/sofa or outwards? And what is the benefit of having one leg up on a sofa/bed as opposed to just standing?

</stupid question>

[RDKI]

Evening!
Unusually for you Ange that is not actually a stupid question

You face straight down towards the seat, however, the lifting arm is on the outside.

You do this supported on a surface to ensure that the back is straight and to make sure that no stress or strain is placed in the lower back. Also, if you did the excercise standing you would not excercise the correct muscle group.

Liike I said, I'll show you ;D
M

[Aefibird]

AngelaG said:

Martyn...

This doesn't involve lifting... ooh say a pints worth of amber liquid does it? ;D

Angela

That's my favourite sort of excercise! ;D

One of the people at my karate club is convinced that 'dojo' actually means 'bar' in Japanese - seen as we spend so much of our time there!

lol, the hardships of training at a karate club above a pub!

'nother good excercise for you - lots of swimming. If you can do breaststroke then swim that, but without using your legs. Cross your feet behind you in the water and swim only with your arms. It'll give them a good workout.

Also, if you can get hold of a set of wrist & ankle weights then wear those to train your basics with. We have quite a few sets of them in my dojo and Sensei occasionally gets us all to wear them whilst practicing basics, either on the spot or moving up and down in stances. Even though the weights are light, they really give your arms a good work-out (especially if Sensei is in a "lets-do-lots-of-OiZuki" mood, like he was tonight).

[RDKI]

A karate club above a pub?

Where do you train? Heaven??
I am, of course, available for seminars ;D

M

[AngelaG]

Aefibird said:

Also, if you can get hold of a set of wrist & ankle weights then wear those to train your basics with. We have quite a few sets of them in my dojo and Sensei occasionally gets us all to wear them whilst practicing basics, either on the spot or moving up and down in stances. Even though the weights are light, they really give your arms a good work-out (especially if Sensei is in a "lets-do-lots-of-OiZuki" mood, like he was tonight).

I have suggested something like this on other forums and was warned that this could do more damage than good as it would put too much stress on the joints.

Swimming is always a good idea however, and brilliant exercise.... it's just finding the time...

Any chance of building a pool in the dojo? ;D

[Aefibird]

RDKI said:

A karate club above a pub?

Where do you train? Heaven??
I am, of course, available for seminars ;D

M

Heaven? No, but it feels like it some days.

Ah, the joy of finishing a sweaty, humid and exausting training session to be able to stagger downstairs into the cool air-conditioned atmosphere of the pub and be able to have a pint ready and waiting for a sweaty karateka...

[Aefibird]

AngelaG said:

I have suggested something like this on other forums and was warned that this could do more damage than good as it would put too much stress on the joints.

Well, yes if you do it incorrectly.

However, with good technique and light weights it can be a good training aid IMO.

My Sensei has been doing karate for over 30 years and has trained using that way for most of those 30+ years with no injuries or ill-effects from it.

Daft as it sounds the act of raising and lowering a glass will also have the same effect... especially if the glass is filled with liquid! It has to be a certain specific liquid, though, or you don't feel the benefits....works best with drinks that can only be sold to over-18's!