I have to admit that I do absolutely nothing on days when I don't
have Systema class. Weather permitting, I'll ride my bicycle for an
hour or so, and stop in the park to practice rolling and falling for
about a half hour; if I'm with a friend, we practice Systema for a
little while. But my enthuiasm for outdoor practice wanes as it gets
colder. Even in the summer, I have nothing like your regime, Sharon.
I am hoping to take some additional fitness classes through the
university where I work, though. Reading your fitness regime makes me
realize that I really should exercise every day! I have to confess
I'm a little lazy by nature, especially in the wintertime.
Anyone else in the group have a fitness routine for days when they
don't have class? I am curious as to what everyone else does on the
off days.
*Vsego nailuchshego* (best wishes),
Rachel


--- In systema_group@yahoogroups.com, "Sharon Friedman"
<ransuru@y...> wrote:
>
> Good day to all,
>
> I am always changing and modifying my home workouts. I have an
> evolution log of many weeks and changes due to what I experience and
> learn from Korindo Aikido and other asian martial arts, Systema and
> Softwork. This is my current plan that fits me right now. Please
send
> any thoughts you have on this and I hope this will be interesting :)
>
> Movement and Breathing Enhancement
>
> 1 minute == 30 breaths or travels in rest mode or 60 during exertion
>
> Everyday Warm Up
>
> 10 Neck figure eight's (each direction)
> 10 reverse breaths deploying the diaphragm and waist muscles
> (sphincter and lower stomach wall tightening)
> 15 normal breaths with the breast bone pointing up. Exhale the air
out
> explosively as if you are blowing off a candle to train the abdomen
> and diaphragms (upper diaphragm controls the lungs and lower
diaphragm
> controls the pelvic floor and sphincter) for swift efficient
movement.
> 10 Vacuums: you bend forward and exhale all the air from the lungs
and
> hold. Rise and lift the diaphragm up pulling the stomach. Count to 5
> and release.
> 30 Joint rotation (up, down, forward, backwards and in and out and
in
> BOTH directions)
> Fingers, Wrists, shoulders (shoulder shrugs in wide circles and
moving
> the chest and elbows forward and backwards with them creating
SYSTEMA
> movement)
> 10 Chi-Gong turns: swift torso turns side to side with the arms
> flailing by the motion
> 1 20 count squat for relaxation (20 up and 20 down)
> 1 20 count push up for relaxation (20 up and 20 down)
> 20 torso shifts from side to side and back and forward creating
figure
> eight's while the waist remains parallel to the ground
> 20 hip shifts (hips are moving in figure eight's with the head
> remaining up and balanced)
> 30 SYSTEMA style rolls on the ground (neck screws and SYSTEMA style
rolls)
> 10 torso twists to the sides. The upper arm reaches above the head
and
> down toward the opposite shoulder blade and the other hand attempts
to
> touch it.
> 10 torso twists forward with touching the ground behind the feet and
> backwards as far as possible
> 20 Knee screws and figure eight's in the air,
> 20 Ankles sliding sideways down to the ground and rolling on the
shin
> (ankle rolls to Pointe) and back up
> 10 Cossacks: from a wide stance, you bend one knee aligned with the
> foot and roll the heel and leg of the straight knee to the ground
and
> shift the legs (the body twists to the straight leg)
> 30 SYSTEMA travels on the ground using the knees and ankles
> 20 jumps with arms and legs spreading to the sides and back to a
stand
> 20 jumps with arms and legs moving forward and backwards and back
to a
> stand
> 10 Repetitions of each of the 8 TAI SABAKI
> 20 deep breathes while hanging on the pull-up bar
>
>
> Main home Exercise selections
>
> For days with no formal training
>
> Two to three times a week
>
> 120 steps of 4 limbs walking back and forth and twisting from
position
> to position (front/back facing the sky positions)
> 20 fast push-ups with a handclap in the air and legs elevated on a
chair
> 20 jumper squats with an added half turn to the right and then to
the
> left to a low horse stance and back up.
> 1 minute in the gymnastic bridge rolls sideways from belly up to
back up
> 150 Transitions of playing with the 5 kg hammer creating
> SYSTEMA/KORINDO movement
> 20 one legged squats (raise leg to all directions, supporting heel
> flat on the ground)
> 20 one-hand push up on the finger pads (alternating hands)
> 10 regular pull-ups, 3 wide pull-ups, 2 narrow pull ups, 5 chin-ups
> 1 minute handstand balance
> 10 modified squats: squat from a standing position with elevated
> heels, straighten the legs forward while (balancing on one hand),
pull
> the legs through to a push up position while shifting hands and fold
> them back, jump up in the air.
> 10 modified squats: squat from a standing position with elevated
> heels, straighten the legs to the right (balancing on one hand),
pull
> the legs through to the left (shifting hands) and fold them back,
jump
> up in the air.
> 10 start standing and roll straight backwards and to a handstand
> 10 start from standing on the knees and roll forward to a prone
> position on the abdomen and chest. Continue as possible to roll so
the
> momentum facilitates a rise to a handstand and later a bridge.
> 30 deep breathes while hanging on the pull-up bar
>
> Once a week
>
> FARTLEK (short intervals of running and walking) for 12 km with a
> light backpack (10kg) filled with sand
> 30 deep breathes while hanging on the pull-up bar
>
> Once a week
>
> Climbing up the stairs using bid steps 6 floors times six with a
heavy
> backpack filled with sand (15 KG)
> 30 deep breathes while hanging on the pull-up bar
>
> Cheers, Sharon Friedman.