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Published On: Thu, Jan 28th, 2016

Top 5 Martial Arts Workout for Women that Make Fitness Your Best Friend

Contrary to popular belief, martial arts come with a variety of positive benefits beyond, providing you with the ability to protect yourself. Martial arts can be utilized for exercise, stress relief, meditation, increased flexibility and movement, and many more health perks.

Even though martial arts may, at first glance, seem age-inappropriate for those in their fifties, one only needs to consider the age of the “master” or “teacher” in any Karate or Kung Fu movie to recognize that the benefits of martial arts can be reaped by those irrespective of the varying age group.

All of the following exercises are taken from the martial art of Qigong, or Chi Kung, which is focused on posture, focus, and breathing techniques rather than physically intensive movements. It is known for its multitude of health benefits and is believed to have the ability to cure 1000 diseases. You can track your heart rate while working out by using a pulse oximeter.

Lifting the Sky 

Stand tall with your opening of shoulder and feet a width apart and your hands relaxed at your side.

Bend your knees a little.

Slowly raise and turn your hands so that your palms are flat and face downward directly in front of your waist, with your fingers pointing at each other but never touching.

Arc your arms up slowly so that they are fully extended above your head with your fingers still pointing at each other. Breathe in deeply while performing this movement and tilt your head upwards as well.

Smoothly drop your arms down and relax your wrists as if you are a bird about to flap its wings. Breathe out during this movement and tilt your head back to starting position.

Repeat!

US Army Flickr photo

US Army Flickr photo

Rowing on a Calm Lake

Stand tall with your opening of shoulder and feet a width apart and your hands relaxed at your side.

Bend your knees a little.

Turn your palms so they face forwards and while breathing in, arc your arms outward up to shoulder height with your elbows slightly bent. While doing this, also raise and straighten your body.

Arc your arms back down to your thighs while breathing out and sinking your body down.

Repeat!

Raising the Arms

Stand tall with your opening of shoulder and feet a width apart and your hands relaxed at your side.

Bend your knees a little.

While keeping your palms facing downward, fully extend your arms and raise them slowly until they are perpendicular from your shoulders.

Slowly raise your arms back down to the starting position.

Repeat!

Awakening the Chi

Stand tall with your opening of shoulder and feet a width apart and your hands relaxed at your side.

Bend your knees a little.

Bring your hands slightly below your belly button with your fingers almost touching and your palms facing toward the sky.

Breathe in and raise your hands to chest height.

Breathe out, turn your palms so that they face the ground, and lower your hands back to slightly below your belly button.

Repeat!

Balancing the Chi

Stand tall with your opening of shoulder and feet a width apart and your hands relaxed at your side.

Bend your knees a little.

Bring your hands to the front of your body at hip height with your palms facing upwards and your fingers pointing at each other but not touching.

Breathe in and raise your heels while simultaneously raising your hands to chest height.

Breathe out and lower your heels while turning your palms down and letting your hands float down to hip height.

Guest Author: Hemu Bhati

Bio:
Hemu Bhati based in Hong Kong, A expat from United States. Expertise in Business, Finance, Women’s health, General business news, Entertainment.

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