Aiki Taiso: Ginástica do Aikido – Alongamento e mobilidade

In this video, I’m going to show you some things that we do and that, generally, we use preparatory for training, called Aiki Taiso. Or the warm-up exercises. They are stretching or even mobility exercises for your practice. You can start by, for example, loosening your body, warming up with jumps. On both legs, on one leg. The other leg. Suddenly you have rope at home, you use the rope. Then, you don’t have to follow that order, the training is yours, it’s free, but in Aikido you will use your hips a lot, so you can do a series of stretches to loosen your hips. First, this position, as if you were going to squat, uses your arms to open your legs and try to squat as much as you can. You play in that position, enjoy this time, you can continue to loosen your hips and stretch your shoulder. You can drop your body back and forth. Sideways. Releasing this region of your hip, you stretch as much as you can. You can try to turn to the maximum. Same thing the other side. Same thing the other side. Crouching, here you try to keep your foot on the floor. It loosens your hips. If you can only keep your whole foot going this far, respect your limit. If you can only keep your whole foot going this far, respect your limit. Always do what you can. Don’t force it! There, same thing on the other side. All of these exercises help you to loosen your hips. For example, here you will be stretching your legs, obviously, but you will be loosening this entire region of the hip, allowing greater mobility of that region. Same thing by lifting your foot, you will realize that you will be able to squat even more. Always try to keep your foot on the floor. You can do the same thing with both legs, crouching. Staying in that position. All of this will allow you to loosen your hips. Then get up. Now, let’s work on stretching the hamstrings. Same thing as backwards. Stretching them to vertebral and posterior thigh. Same process. Now, let’s work on the mobility of your foot. Rotate it, you can shake it, massage it, use your hand as if it were a suction cup, it will hit and release this region and the pressure points. Same thing, from one side to the other. Now, let’s loosen that inner musculature from your thigh. Work to stretch this region well and also stretch your body, upper torso. Always remember, go where you can, following your ability and your pace, never force. Use this same position to loosen your torso and hips even further. Now you’re going to lie down, lift your body, try to keep your waist glued to the floor, look as high as you can. First, your hands at the level of your chest, then your hands at the level of your navel, do the same thing. Now he is lifting his body, similar to stretching a cat. The body is thrown backwards, head forward / down. You can sit in that seiza position. You will now stretch this anterior region of your thigh. Throw your choir back, enjoy it, use your arms to stretch and stretch your body. Then, go forward. Try to work by stretching this area of your body and releasing the scapulae well, so that you can sink deeper and deeper into the floor. Try, when you do this exercise, not to get up, not to take your hips off your feet. Always keep your buttocks as close to your heel as possible. You can use your hands to loosen your body. You are not going to hit, it is as if you were pulling, you lean as if you were going to suck. You can enjoy being alone, use it as a warm-up, but you will be maintaining your practice. For example, you are going to do Kotegaeshi, you study on your own body, for when to apply Kotegaeshi. For example, if you do too much outside, you will find it will be difficult to hold your hand. While you are bringing in a more closed angle, the footprint is easier to execute. Then you are not only warming up your body, but you are learning how to perform the technique. For example, if you do not use your thumb, you realize that there is practically no stretch at all. If you use your thumb, you already realize that you will be able to stretch more. So, you go training. So, for example, if you take the 4 fingers far above your wrist, you will find it difficult to hold your own hand. If you take only the wrist, you realize that you will not be able to stretch. Then you study and learn, along with stretching, how to apply the movement. In this case, two fingers close to the wrist, two fingers at the base of the thumb, thumb on the back of the hand. And then, by warming up you learn. Same thing, for example, for Nikyo. If you do it with the knife in your hand, outside the line of your nose, practically your stretch does not work. Now, if you bring this knife from your hand towards your nose, then this stretch works. So, when you apply it to the partner, you reproduce the same thing. Put the knife in his hand towards his nose, and make Nikyo. The same thing you are doing with your body. Sankyo too, if you get such an angle too far forward, you won’t feel much of the stretch. If it gets too closed, you don’t feel it either. If it gets too closed, you don’t feel it either. If you are at a medium angle, you will feel that you will start to stretch. Then, when applying Sankyo, you reproduce the same thing in the partner. That is, you feel it in your body and then you will reproduce when you have a partner. Then you can also do exercises to loosen your hips even more. Here on the floor, Aikido takes this part of your legs a lot, so you move your belly towards your leg. You can stretch your hand forward. If you have a certain lack of mobility in this region, I recommend you start with one leg first, then do the same thing on the other. It felt easy, then you, putting your legs together, try to keep your knees as close to the floor. Then you go on, as far as you can. Myself, I don’t have that much mobility, this exercise is not so easy for me. You can also lie down, c ross your legs, then stretch. You will stretch this entire region of your body and also make an adjustment to your spine. You can take your leg and open it. You can stretch your arm as if you were going to lean in front of it, or even leave it to the side feeling the length of this side of your body and this internal part. These are some of the exercises that you can use as stretching, there are infinite others. Always remember that the practice is individual. It is yours. So, you don’t have to go as if it were in an order. Do what suits you and also use your creativity to do more and more, as in the case of now, that part of Aiki Taiso, loosen your body, the stretches. Thanks!

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