- Five best Wing Chun workouts and exercises.
(slow, electronic music)
Now I notice a lot of Wing Chun schools,
and at least the ones I have been to a few times,
a lot of times emphasizing you go into a school,
I can bet you 80, 90% of the time
you're seeing the sticky hand which is awesome.
I love Chi Sau, I love sticky hand.
But I think the conditioning,
with incorporating some of these other training methods,
will enhance your ability as a Wing Chun practitioner.
Now in boxing, of course,
you're definitely seeing the focus mitt.
Now you walk into any Wing Chun school,
you don't see the focus mitts as much.
So it's interesting but I think this would definitely
develop a lot of your power, speed, your coordination
as a Wing Chun practitioner, as a Wing Chun guy, right.
So focus mitt if you want to practice straight blast,
let me show you and I'll have Shin join me as well.
So there very simply, you just say you want to practice
just a straight blast, just focus mitt, just like that.
Right from there, let's say you hit,
and it could be a rhythm of three, right.
(air whooshing)
From here.
(air whooshing)
From there.
Now if you do it improperly, you'll hear the sound
more like a flat tire.
(mitt smacking)
See that?
If you do it correctly
(mitt smacking)
you should hear a different sound.
So it should --
(air whooshing)
And also practice penetrating the opponent, right.
Not just like that, but
(air whooshing) actually force the gap, right.
(air whooshing)
Right, from there.
(air whooshing)
From there.
So focus mitt, very good technique.
At the same time, also, you can also
practice a few other techniques like Fak Sau, right.
Right, and you can also practice on here.
Actually palm strike, you know, so practice on here.
Right from here, palm strike, same thing, your chop.
So focus mitts, they're very good technique,
so we'll try that.
(fists thudding)
As a partner, you want to give him a little bit
of room, not just push forward, but let him
give him a little bit, just a little bit.
(fists thudding)
Yes, because when you hit someone head they're gonna move.
(fists thudding)
Yes, right there.
(fists thudding)
A good drill that you could do is 20 seconds,
just nonstop hitting, 10 second rest, 20 second,
and then 10 second rest.
So we'll try it for 10 seconds.]
(fists punching)
And make sure you breathe.
(air whooshing) (fists punching)
Three, two, one, good.
So you can see, it also works your endurance as well, right.
So Wing Chun guys, I think we need to do more of that.
So that's the first exercise, first workout.
Second best Wing Chun workout and exercise
is the iron ring.
Now the iron ring, you've seen also in Ip Man,
there's a picture of Ip Man, and he does this.
This is actually coming from Hung Gar
but I think in Wing Chun you can also incorporate this.
He does a few things and there are different ways
you use it, I'm going to demonstrate.
One very simple things that you could do
is actually do your form in it.
So you do, let's say your Fak Sau,
very slow, super slow, right.
Again, do your Tan Sau, right,
and do your Bong Sau very slow.
Even if you do as simple as this.
Now this is interesting, this has got some weight.
It's quite heavy, but it develops your dynamic power.
It's not like you're lifting weights,
because see, even I'm doing this,
I'm using my structure to move the ring.
I'm not using my, look at the difference.
(rings jingling)
I'm using my muscle, right, I'm using muscle.
But if I'm using my form, I can hold this for a long time
because I'm using my form, right.
I'm doing it very slowly.
I'm using my structure, using my structure.
I'm using my structure.
So if you get little bit more advanced, you might put like
five, six of these on just one arm and you can do it
like a couple hundred times, right.
Or you can do it just, your structure.
This right there.
(rings jingling)
So I'm not using my muscle
and I'm holding this, my intention is going forward.
And do my Tan Zau very slowly,
I can do this very slowly.
So it develops your dynamic power.
That's one way that you can use it.
Another way that you can use it
is actually when you practice hitting with this.
This thing will rub on your forearm.
It's also conditioning.
So if you even do your straight blast,
if you're doing this,
this is hitting your bones in here and here
and here and here and everywhere.
Now you might be asking where do you get these, Dan?
I actually got it from China, but I bet if you go
to Chinatown, kind of a Chinese martial art supplies,
you can probably get it for you.
So this one is a little bit heavier,
forgot it's how many, whatever the weight is,
but you can buy a bunch of these iron rings.
Now when I practice at home it feels like Christmas here.
Okay, ding ding ding, you can, right.
(rings jingling)
You can hear all this stuff, right.
But this is actually one of my favorite toys, you could say.
Another one of my favorite Wing Chun workout exercises
is actually just hitting a heavy bag.
Now Wing Chun, there's also the wall bag
which is nice to hit that with your knuckle.
It depends on if you put sand in it, whatever you put in it.
It's awesome tool, but it doesn't have as much of a give.
This actually feels more like a human
so I like a heavy bag.
Now this heavy bag itself is not as good
because it's a bit lower.
I've got to make it a little bit higher,
but for demonstration purposes.
So you can practice this simple as a straight blast.
Just like that, right, you can do it that way.
Or you can also learn to do it like,
(bag crashes)
which is here, actually bridging the gap,
give you a straight blast to enter the opponent.
So it looks like,
(bag crashes)
you can see that.
One more time.
So from here you're going to Fak Sau.
(bag crashes)
(mumbles)
You can see, with enough practice,
you should be able to send the bag flying, right.
Same thing, imagine that that's a human.
Also same thing here, also practice right here.
Or another thing that you can do,
it's not super healthy but very practical,
is you can have the bag above this from my sifu.
You have a bag hanging right there
and you're doing the straight blast
and you're trying to use your straight blast
to hold the bag.
So imagine this bag's like this way,
you're holding it, you're just blasting it and blasting it
and it's swinging like that.
If you're very very good,
you should be able to walk through the bag.
So let's see, it's almost up like this, horizontal,
and you're walking through.
And you're using your muscle, your power, to sustain it.
Not super healthy, not healthy for joint, but boy.
You do that, you get some of that,
totally different straight blast.
Because most Wing Chun guys.
This type of power is a totally different game.
When you use it on somebody,
hitting the head, hitting the chest,
it's a totally different thing.
So that's another quick exercise.
Make sure you get the right heavy bag, you can do with that.
Just try, just try to just hold the bag.
Like that, you can see what I mean.
Number four, my favorite Wing Chun workout exercise.
That is just a push-up,
but we don't just do any kind of push-up.
You could work your muscle,
but for Wing Chun purposes,
I like to do isometrics.
So meaning that you actually hold your positions
for like five seconds, six seconds, or even 10 seconds.
So you think of the normal push-up,
so it could be like this kind of length
or this kind of length or this kind of length.
But for Wing Chun, what I like to do
is either closer, kind of like a diamond push-up,
or even think about how you punch, right.
You punch this way, so think of this angle.
Why not do isometrics to strengthen the muscle like this.
So just do it like this, very close.
Just imagine you're punching, that's the angle,
so just hold like this.
So let's say you hold for five, 10 seconds, whatever, right.
And then you can do like this, right.
Or like that.
Like that, like that.
So you do 10 seconds, 10 seconds, 10 seconds,
10 seconds, 10 seconds.
Now if you're really good, you can close up your knuckle.
Hold real tight.
So do that as well.
Shin, you can try it.
Get closer, even closer, even closer, yes.
So slowly, let's say five seconds,
and then five seconds.
Five, four, three,
two, one and then lower.
Five, four, three,
two, one, all the way down.
Five, four, three,
two, one, halfway.
Five, four, three,
two, one, one more.
Five, four, three,
two, one, awesome.
So give it a try, see how long you can hold,
how many reps that you can do.
Maybe you can even do almost a full minute of it.
So 10 second, 10 second, 10 second, 10 second, 10 second.
You can do different positions, see right,
10 seconds, 10 seconds, 10 seconds.
You have one minute and you'll see this,
it burns, like isometrics.
And when you notice when you do, when you practice enough
this whole punch suddenly is much much more powerful.
And now, my favorite Wing Chun workout exercise,
and that is the burn machine.
Now, my friend introduced this to me,
and when I found it, I think it's almost
the perfect equipment for Wing Chun.
And it's perfect because you're using it
for straight blasts.
So this thing comes with the 12 pound,
it's the heaviest one.
It's awesome, it works your muscle,
that's why it's called the burn machine,
because this thing burns, okay.
So think of it this way,
just imagine you're doing a straight blast
just like that, right.
See that?
You can do it low,
do it high, right.
Imagine if you can do 500 of these, then reverse 500.
Just like that, and you can see this is working,
this is working, this is working.
And there are so many other ways you can also work it,
kind of almost like a dumbbell like that.
Also work your muscle that way.
You can also work it this way, working your forearms.
See that, forearm, work it that way.
Also your shoulders, you can also work it this way.
Like that.
Another way you can work it is interesting.
You can also do it like this.
Side, it's like typical...
Also if you get very good,
you can probably get creative with this, right.
Turn it this way, turn it this way, and turn it this way.
(mumbles)
But this, this thing, it burns.
I'm telling you, two minute on this would be like
oh man, that's why it's called burn machine.
I think it's a perfect piece of equipment for Wing Chun.
You work the shoulders.
Even if you're using it for a couple of months,
do a couple thousand of these every day,
I think you'll feel the difference.
As you do this workout,
obviously your muscles will get sore.
One of the things that I do to relax the muscle
and also to recover faster is Epsom salt.
You can get this from Walmart or any drugstore.
Just put some in and just bathe it in
for maybe 20, 30 minutes.
Just hot water.
You'll see that your muscles recover faster.
This is something that's very, very useful.
Now if you enjoy these workouts, comment below.
Let me know how tough they are.
Maybe you tell me, "Man, Dan, I got the burn machine.
This thing burns!"
Or the isometrics.
"Oh man, I couldn't even do 20 seconds of it."
Awesome, that's how you get good.
So leave a comment below.
Also let me know what other workout exercises
that you want to see.
Or maybe you want to suggest some of the workouts
that's working for you.
So other people, other fans that watch my video,
they can also benefit from your experience as well.
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Until next time, keep working out, keep getting good.
Be water, my friend.
- Be water, my friend.