Systema exercises to develop striking strength (for kicks) - Part 1

Описание: Exercises to make your joints (ligaments) and the muscles of your legs, involved in the striking motion of kicking, strong. Do the kicks slow in all directions to obtain maximum benefit from each repetition and to prevent joint injuries caused by the ankle weights. For the chair work, you can do it anytime and anywhere you’re sitting on a sturdy and reliable chair, to strengthen the ligaments of your ankles; your ankles should work alone while the rest of your legs are relax, applying force like if you’re attempting to break the legs of the chair with your feet pushing inside out then, outside in. For the squads, keep your back straight and engage your hips at the beginning and end of the kicking motion to encourage core strength and flexibility behind every strike (kick) you deliver; beginners without weighted vest, weight disc or ankle weights, then as you gain muscle strength, start with the weighted vest increasing the load gradually, later add the weight disc and last the ankle weights as a bonus material. In this demonstration a 10 Kilos weighted vest, 5 Kilos weight disc and 2.5 Kilos (each) ankle weights are used. The chosen total load of 20 Kilos (44 Pounds), is for simulating the rigours of moving around and kicking while carrying a standard operational gear load (rifle/shotgun, ballistic vest, duty belt and tools/supplies pack). As for the breathing, inhale through the nose and exhale through the mouth, letting the air out naturally (do not blow it forcefully out); also, alternate delivering your kicks on inhale and exhale (different parts of the breathing cycle). Your breathing leads your movement, not the other way around.

Note: I was 48 years old at the time of recording and publishing this video; exercise regularly, enjoy a healthy diet and you'll age gracefully !.