hi friends
agar aap karate sikhne ki chahat rakhte ho to yaha par aapko full guidance milega. Karate self defence k liye bahot zaroori hota h khass kar ladkiyo k liye. Karate sikhne k liye aapko sabse pehle uska basics aana chahiye basic m punch aur 4 type ki kicks hoti h. Basics samjhne k baad kuch exercise k set hote h jinse aapki body karate k advance training ko sehne k liye tayyar ho jaati h. Sabse pehle hum basics ki jaankari lenge
karaate ko kala (budo), aatmaraksha ya ek mukaabala khel ke roop mein abhyaas kiya ja sakata hai. paaramparik karaate aatm-vikaas (budo) par jor dete hain. aadhunik jaapaanee shailee ke prashikshan mein manovaigyaanik tatvon ko ek uchit kokoro (ravaiya) mein shaamil kiya gaya hai jaise drdhata, nidarata, gun, aur netrtv kaushal. khel karaate vyaayaam aur pratiyogita par jor deta hai. karaate kee kuchh shailiyon mein hathiyaar ek mahatvapoorn prashikshan gatividhi hain
practice k pehle hamesha warm up kare . warm up m kuch bhi aisa kare jis se aapki body garam ho jaay jaise running , jumping ya fir kuch aur .
karate me hum sabse pehle punch karna sikhte h . punch banane ka ek sahi tarika hota h ager punch galat tarike se mara gaya to khud ko bhi chot lag sakti h . punch banane k liye sabse pehle sirf apni ungliyo ko mode
is tarah se muthhi ko mod kar punch banay is se aap jitna apni mutthi ko dabaynge utna power apne pure hath m mehsus karnge . hamesha punch banane k baad apna angutha apni ungliyo k piche le
is tarah se kitni bhi takat se marne par aapke anguthe ko chot nhi lagegi .yeh h punch banane ka sahi tarika . karate m 3 tarike k punch hote h upper punch , middle punch aur lower punch
upper punch muh ya chhati par mara jata h ager aap kisi tournament m fight kar rahe ho to muh par punch marna aloud nhi hota isliye ise zada tar chest par marte h .tournaments m punch markar hath ko vapas khich kar ek K.O bolna zaruri hota h nhi to points nhi milte
second punch h middle punch ye punch paith par mara jaata h
third punch h lower punch jo ki tournaments m aloud nhi hota kyuki ye niche mara jaata h aur tournaments m belt k niche nhi maar sakte
roz in teeno punch ki practice kare is tarah k puncho ko kisi jiz par ya hawa m he jor jor se marne ki practice kare jaise jaise din bit te jaynge aapke punch m takat badti jaygi
punch k baad bari aati h kick ki karate m bahot tarah ki kicks hoti h
1) front kick ;-
front kick m apne pairo k punje se samne wale k pait , chhati ya fir muh par hamla kiya jaata h. Apne ghutno ko modte hue apne pair ko uthay fir ghutne ko sidha karte hue apne opponent par attack kare is tarike se aap zada power k sath kick maar payenge. Ager aap bina ghutno ko mode front kick marenge to isme zada power nhi aa payga.front kick niche dikhaye gaye picture ki tarah hoti h. Front kick ki ek advance kick bhi hoti h use double front kick kehte h. Double front kick m apne ek per ko aadha uthaya fir dusre per se jump karke kick kari jaati h. Is se ye fayda hota h ki samne wala aapki pehle wale per se chakma kha jaata h aur us se khid ko bachane k liye defence karne ki koshish karta h par asal m us par attack dusri kick se kiya jaata h jiska bachav vo nhi kar paata
Mavasi geri kick:-
Mavasi geri kick bahot famous kick h.Is kick m aap samne wale k face par apne kick karte h. Pair k panjo ko ekdum sidha rakha jaata h aur uper ubhri hui haddi se attack kiya jaata h.Is kick m bhi ghutno ko modte hue uthay fir kholte hue attack kare. Mavasi geri kick m bhi advance kick hoti h double Mavasi geri kick. Double Mavasi geri kick m bhi pehle apna ek per aadha uthaya jaata h aur fir dusre per se kick ki jaati h. Double Mavasi geri kick bahot he karger kick h kyuki isme attack ka direction alag jagah se hota h jis ki vajah se opponent zada confuse ho jaata h
3)Side kick:-
Yes kick bahot khatarnak hoti h.isme aapko pairo ka shape theek picture ki tarah banana hota h. Yeh kick gale par marne k liye banai gai h par aap kabhi ise gale par try na kare ye jaana leva ho sakti h . ise aap pet ya pet k bagal par ya aur kahi bhi maar sakte h. Har kick ki atah same isme bhi double side kick hoti h jiska procedure same hota h baaki kicks ki tarah.
4)Super kick
Ise back kick bhi kehte h. Isme aapko piche se aa rahe opponent par attack karne hota h. Ye kick itni powerfull hoti h ki zada tar professional wrestler bhi iska istemal karte h.
Yeh tha basic karate ka ager aapko kuch sawal ho to aap comment kar sakte h . Advance training lene se pehle aap 30 din ka workout kar le
Friends,
aaj m aapko karate k liye tayyar hone k liye 30 din ka course batane jaa rha hu. Roz subah uthkar ise pura kare to aapko kaafi fayda hoga ager aap subah nhi uth sakte to aap isko sham ko bhi kar sakte h. Jab aap ye course kar rhe ho to apne khan pan ka aapko kafi dhyan dena hoga. Kyoki aap kafi hardwork karne wale h ager aap bharpoor diet nhi lenge to aapko fayde ki jagah nuksan ho sakta h is se to chale hum apna course shuru karte h
Day 1: sabse pehle warm up k liye aap 100meter running kariye is se aapki body garam ho jaygi aur training m fayda hoga running se stamina bhi badta h jo ki karate k liye bahot zaroori h. Running k baad aap halki halki jump kare 10 baar . 10 dipse maare Iske baad stretches yaani ki yoga kare ye karna bahot zaroori h kyoki karate m master hone k liye aapki body ka flexible hona bahot zaroori h. Aap koi bhi apni marzi ka koi bhi 5 yoga kare. Pehle din aap jaise bache gulati marte h vaisi gulati maarne ki practice kijiye aur jo 4 basic kick aur punches aapko sikhaye gaye h unhe hava m zada se zada zor se maarne ki practice kare. Pehle din k liye itna kaafi h.
Day 2: day 1 ka pura routine pura kare fir uske baad apne pairo ko sidha rakh kar zada se zada uper uthane ki practice kare apne pero ko tezi se uper lekar jaay kuch dino m aapke ghutne aapke kandho ko touch karne lagene. Iske baad 10 uthak baithak kare 10 sit ups kare aur fir 10 baar pull ups kare
Day 3:day 1 ka routine pura kare fir uske baad kuch doori tak frog jump kare frog jump m aapko baithe baithe jump kar k saage badna hota h.
Day 4:ab aap 200 meter ki running karna shuru kar dijiye jump bhi pehle 10 halki jump aur fir 10 medium jump kare. Dips m ab aap apni mudhi ko band karke usper dips maare is se aap ka punch mazboot banega. Yoga ki bhi 7 positions kare aur fir basics ki practice kariye.aaj hum apne hatho ko powerfull banane k liye training karenge. Kisi bhi vazandar chiz ko utha kar hatho ki varjish kare hatho ki jitni bhi aapko exercise pata h vo saari aap aaj k din kare
Day 5: day 4 ka routine pura kare yoga tak aur aaj pero ki exercise par dhayan de aapko jitni bhi exercise pata h vo saari aaj k din kare
Day 6: day 4 ka routine pura kare yoga tak aur fir apne pet ki exercise par dhyan de karate m aapke body k har hisse ka mazboot hona bahit zaroori h.
Day 7:day 4 ka routine pura kare yoga tak fir chest ki exercise par dhyan de
Day 8 to Day 14:- pichle hafte ki saari exercise repaeat kare bus sab kuch 10 ki jagah 15 kare aur running 400 meter kare.
Day 15 to day 21:- ab aap running 700 meter kare aur saari exercise20 baar kare
Day 22 to day 28: ab aap running 1km kare aur saari exercise 25 baar kare.
Day 29: ab aap running 1.5 km kare aur saari exercise 30 baar kare
Day 30: aakhiri din aap kuch challanging kare 2 km running kare saari exercise 30 time kare ho sake to swimming k liye jaay.
