I. What is Martial Arts?

The word martial arts discusses about the different systems of training
for combat that have been arranged or systematized. Commonly, these various
systems or styles are all designed for the purpose of physically defeating
opponents and defending against threats.

Martial arts are codified systems and traditions of combat practiced for a
number of reasons such as self-defense; military and law enforcement
applications; competition; physical, mental and spiritual development; and
entertainment or the preservation of a nation's intangible cultural heritage.
Although the term martial art has become associated with the fighting arts of
East Asia, it originally referred to the combat systems of Europe as early as the
1550s. The term is derived from Latin and means “arts of Mars” the Roman god
of war. Some authors have argued that fighting arts or fighting systems would
be more appropriate on the basis that many martial arts were never “martial”
in the sense of being used or created by professional warriors. A practitioner of
martial arts is referred to as a martial artist. Variation and scope Martial arts
vary widely, and may focus on a specific area or combination of areas, but they
can be broadly grouped into focusing on strikes, grappling, or weapons
training.
History of Martial Arts
Martial arts techniques were created out of the need for survival between
humanity and animals, and between different tribes of humans. From these
battles, experiences and techniques were accumulated and recorded then
passed down through the generations.

The invention of weaponry enabled new fighting techniques to be created.

Different types and shapes of weapons were invented which led to different
schools and styles of martial arts. These new styles were formed by imitating
the fighting techniques of animals such as the tiger, panther, monkey, snake
and bear as well as a number of birds and insects.

Mankind firmly believed that in order to survive in what was a harsh

natural environment at the time, it was necessary to study animals' natural
talent and skill for fighting. The way to learn these techniques was to study
and imitate these animals, for example the pouncing of a tiger or the attacking
motions of an eagle.

Human warfare dates back to the Epipalaeolithic to early Neolithic era.

The oldest works of art depicting scenes of battle are cave paintings from
eastern Spain (Spanish Levante) dated between 10,000 and 6,000 BC that
show organized groups fighting with bows and arrows. Similar evidence of
warfare has been found in Epipalaeolithic to early Neolithic era mass burials,
excavated in Germany and at Jebel Sahaba in Northern Sudan.

Wrestling is the oldest combat sport, with origins in hand-to-hand

combat. Belt wrestling was depicted in works of art from Mesopotamia and
Ancient Egypt circa 3000 BC, and later in the Sumerian Epic of Gilgamesh.
The earliest known depiction of boxing comes from a Sumerian relief in
Mesopotamia (modern Iraq) from the third millennium BC.

Chinese martial arts originated during the legendary, possibly

apocryphal, Xia Dynasty more than 4000 years ago. It is said the Yellow
Emperor Huangdi (legendary date of ascension 2698 BC) introduced the
earliest fighting systems to China. The Yellow Emperor is described as a
famous general who before becoming China's leader wrote lengthy treatises on
medicine, astrology and martial arts. One of his main opponents was Chi You
who was credited as the creator of jiao di, a forerunner to the modern art of
Chinese wrestling.

The foundation of modern Asian martial arts is likely a blend of early

Chinese and Indian martial arts. During the Warring States period of Chinese
history (480-221 BC), extensive development in martial philosophy and
strategy emerged, as described by Sun Tzu in The Art of War (c. 350 BC).
Legendary accounts link the origin of Shaolinquan to the spread of Buddhism
from ancient India during the early 5th century AD, with the figure of Bodhi
dharma, to China. Written evidence of martial arts in Southern India dates
back to the Sang am literature of about the 2nd century BC to the 2nd century
AD. The combat techniques of the Sang am period were the earliest precursors
to Kalaripayattu.

In Europe, the earliest sources of martial arts traditions date to Ancient

Greece. Boxing (pygme, pyx), wrestling (pale) and pankration (all-in- wrestling)
were represented in the Ancient Olympic Games. The Romans produced
gladiatorial combat as a public spectacle.

Modern History

Late 19th to early 20th century

The mid to late 19th century marks the beginning of the history of
martial arts as modern sports developed out of earlier traditional fighting
systems. In Europe, this concerns the developments of boxing and fencing as
sports. In Japan, the same period marks the late 20th and early 21st
centuries. On November 29, 2011, UNESCO inscribed Taekkyon onto its
Intangible Cultural Heritage of Humanity List.

Consequence of Impact and Misuse

Martial arts in general involve a certain amount of impact to the body. Most of
the impacts are obvious, such as kicks and punches in the striking arts and
falls that are taken in the throwing arts. One of the most dangerous and least
understood results of impact in any sport is a concussion or bruising of the
brain, which can be caused by blows to or violent shaking of the head and
neck; these must be taken very seriously as they can have both short- and
long-term effects. Other impacts are not quite so obvious, such as the long-
term effects of striking various body parts, including the hands and feet,
against hard objects such as bricks and boards. Many don’t recognize that
while the short-term effects of such blows may be mild, the long-term effects
(e.g., arthritis) can be serious and life-altering.

It’s a staple of martial arts demonstrations to be struck in the abdomen

with no ill effects. However, it’s important to remember that being struck is
inherently dangerous and must be done only under controlled circumstances;
even the best-trained practitioners need a moment to tense their muscles so as
to deflect the energy of the blow away from their vulnerable organs. When the
world-famous magician Harry Houdini (1874-1926) was in his early 50s, he
was still performing his physically demanding escapes and was by necessity in
great physical shape. One of his demonstrations of his physical prowess was to
invite big, strong, young men to punch him in the stomach. He did this
repeatedly and suffered no ill effects from the blows. One day, a young man
came into Houdini’s dressing room and surprised him by punching him when
he wasn’t ready. Houdini died a few days later due to a ruptured bowel.
People in their first few decades of life who have decided to “toughen
their limbs” should reconsider doing so—the damage they inflict on their bones
and muscles may not start to severely impact their lives until they’re in their
40s or 50s. Some of the more common long-term injury sites are the hands and
feet as the result of striking hard targets, and the elbows and knees from
repeated impacts, twistings, and hyperextensions. The latter injuries can be
greatly exacerbated by the overuse of ankle and wrist weights.
Two other common muscle abuses include: (1) repeating an action until
physical damage occurs (repetitive stress issue) and (2) so-called secondary
injuries, which arise when an injured practitioner tries to continue training.
The latter scenario results in the practitioner doing things in an awkward or
imbalanced way. For example, if you injure your right knee, to avoid injuring it
further you’ll likely place additional stress on your left leg, resulting in a
secondary injury due to this unbalanced practice. While from a practical point
of view we understand that martial artists are often in a state of mild injury
and that they must continue working out through these inconveniences, it
must be done in an intelligent way so as to avoid incurring further injuries.
By learning and practicing proper martial arts techniques, the
consequence of impacts on the body can be minimized and, within certain
limits, martial arts can be practiced well into old age.

The Physics Behind A High-Energy Strike

Martial arts practitioners commonly ask, “How can I get as much energy
as possible into a strike?” The definitive answer is complex (think physics
equations) and generally not very helpful. In addition, many factors are
involved in generating a high-energy strike, including the relative velocity of the
striking surface and the target, the elasticity of the striking surface (usually a
hand or foot) and the targeted surface, body masses, etc. At the risk of
oversimplifying the answer, we’ll work with three relatively simple concepts.

Concept #1—Dynamic and Static Muscles: A dynamic muscle is defined

as one that moves a part of the body; these are used to accelerate the body into
a technique so that it has appropriate velocity.

Static muscles are tensed but not moving, helping to put as much of a
person’s body mass behind a movement or blow as possible. Another way to
think about this is to realize that many muscles work in opposition to others
and, for a given action, one is the agonist, used for speeding the action, and the
other is the antagonist, used for slowing it. For maximum velocity, the
antagonist must relax when the agonist tenses, or contracts. For example,
during a punch, the triceps (the agonist) extends the arm while the biceps (the
antagonist) relaxes. However, at the end of the motion, it’s usually
recommended that the antagonists be used to slow the movement in a
controlled manner as opposed to letting the joint be hyperextended.

Concept #2—Kinetic Energy: Kinetic energy is defined to be equal to the

mass of the striking object times the square of the velocity of the object divided
by two. In other words, it’s important to have body mass behind a strike, which
is why tensing static muscles is important—this mechanically connects the
body’s mass to the blow. For example, if you strike with a fist but don’t use the
static muscles of the shoulder and torso, then you might generate one unit of
energy because only the mass of the fist and the forearm contribute to the
blow. If you tense the upper arm and shoulder during impact, the effective
mass of the strike could easily go up by a factor of five, as could the amount of
energy generated. However, it’s even more important to have good velocity
behind a strike—if you double the speed of the blow, the amount of energy
would go up by a factor of four (two squared).Thus, if you increased the
effective mass or body mass by a factor of five and doubled the blow’s speed,
the amount of the energy in the blow could go up by as much as a factor of
twenty (five times two squared).

The bottom line is that it’s important to increase both the effective mass
and the speed behind a blow. The problem is that to increase the effective mass
of the blow, you must tighten the correct static muscles; tightening the wrong
muscles will slow down the strike. On the other hand, to increase the strike’s
velocity, the dynamic muscles must be tensed and the opposing muscles must
be relaxed, which will decrease the effective mass of the blow. Thus, when you
want to increase a blow’s energy, there’s an intricate trade-off between the
effort to increase the blow’s effective mass and the effort to increase the velocity
of the striking surface. The timing involved in tensing both the dynamic and
static muscles is critical. However, given a choice, increasing speed usually
proves more effective in magnifying the energy of a blow.

Concept #3—Elastic versus Inelastic Collisions: A strike has a certain

amount of inherent energy. The laws of physics require that the energy goes
somewhere since energy is always conserved: It might go from the striking
surface into the target and cause damage to the target; it might go from the
striking surface into the target and cause the target to fly, undamaged,
backward (it may get damaged when it falls to the floor or hits a wall, but that’s
a different story); or the striking surface may hit a hard, immobile object and
the striking surface will either be damaged or perhaps just bounce off the
target. How often have you seen a beginner walk up to a swinging heavy bag
and give it a good whack, only to find himself flung back and the heavy bag
continuing to swing, relatively unimpaired? This is an example of an elastic
collision, something martial artists hope to avoid. The following are a couple of
traditional, physics-based examples of elastic and inelastic collisions of two
rolling balls.

Example #1 (elastic collision): Take two billiard balls and bounce them
off each other. They will fly away from each other at the same relative speed at
which they struck, and no damage will occur to either ball.
Example #2 (inelastic collision): Take a billiard ball and a clay ball and
roll them toward each other. The two balls will become one mass as the clay
ball is distorted by some of the energy of the collision; the rest of the energy
propels the resulting mass away at a reduced speed.

Example #1 is what commonly happens with beginner martial artists—

their strikes are ineffective.

Example #2 is what a martial artist would like to achieve.

II. Introduction to Judo

This part contains illustrations which focuses on Judo techniques as one

of the martial arts practiced today. While there are countless ways of executing
many of these techniques, such as a falling and throwing, we focus on the
basic, universal elements shared by different styles. The purpose of this
module is to teach the techniques featured here and point out key aspects of
the techniques that are responsible for speed, power, and accuracy.

Judo as one of the eldest Oriental Martial Arts of self Defense has no
hidden mystery from the outside force, but within the inner self of the
individual who attain perfection in this art during his late time dedication of
hard training. When Judo was not very well known in the Western world, it is a
doubting face that a weakling of 120 lbs., Judo player can defend himself and
tools to the airs a bullying 200 lbs., offender over his shoulder, in a flip of his
hips in split second, in lightning speed.

Today, Judo is accepted as one of the Universal Sports during the Tokyo
Olympic Games in 1954. A well trained and Disciplined Judo aficionados are
regarded as a modern chi-Vary or knight of the modern society. In the contest
they should play and abide with the rules and regulations for the Way of life,
they should stand in principle, to help and protect the weak and the oppressed.
For humanity, they should share something with their neighbors, because judo
is one of the stepping stones to self-respect and spiritual growth of the
individual.
Code of Ethics
In every school of Judo, there are rules and regulations to be strictly
observed by both instructors and students as part of preliminary discipline
inside the JUDO, the Training Hall.
1. No shoes allowed inside the JUDO.
2. No smoking inside.
3. Avoid drinking liquor before and after the training session.
4. Execute proper courtesy before and after the training session.
5. Observe seniority by proper salutation of courtesy.
5. Avoid wearing jewels during the instructions.
7. No horseplay or joking inside and in the premises of the JUDO.
8. Avoid speaking indecent words.
9. Keep feet and fingernails trimmed.
10. Clear your mind and concentrate on one point during the
instructions.
11. Avoid coaching, only authorized instructors are allowed to give
assistance during instructions or training.
12. No laughing at the mistakes of others.
13. Only advanced students are allowed to free practice sparring
during designated days.
14. Observe sportsmanship, control and courtesy during advance
sparring.
15. Develop self-confidence.
16. Practice modern, gentlemanly and chivalry way of life.
17. Observe cleanliness inside the JUDO.
18. Use equipment properly and place in a proper order after the
training.
19. Remember, we train for self-protection and not for aggression.
Brief History of Judo
The short history of this art viewed the direct important set of origin, the
founder, the devilment, the acceptance, per-action and the process as one of
the international sports of today, the bloody struggle, the tragic intrigues, the
discouragements and hardship of the JUDO to existing survival from the past,
does not sighted, for it needs a volume of chapters to write.

JUDO, originated from the Japanese, traditional martial arts of self-

defense known as the Ju-Jitsu, one of the arts of empty hand or fighting or
“great of arms”. In ancient specifically the Feudal Civilization of Japan, the only
weapons were the hands, the knives, swords, stones, spears, bows and arrows.
Use of these feats of arm were used and taught to the emperors and the
highest Samurai Clan with scientific and often deadly skill. The masters of
these arts held official positions in the government and were highly respected.
Their teachings were promulgated in many schools that developed throughout
the country.
About (1576-1875) toward the end of the Tokugawa period, the
relationship of Japan to the western world affected the great chance occurred
in the new types of weapons and methods of fighting. The introduction of guns
and powders, the used in strategy tactics in warfare were main reasons and
methods of arms were disregarded and fell into a rapid disuse and the interest
diminished accordingly. The masters of these arts lost their government
positions and were forced to seek employment elsewhere. Where feats of arms
spread-out to the neighboring countries.
Then a certain young man, in the name of JIGORO KANO, a 23 years old
that time and one of the many great students of old Ju-Jitsu schools, realized
that the said arts of self-defense were disappearing. He set out to revive
organized and systematized courses of instruction different from the old Ju-
Jitsu, but the new that fitted to the requirement of Physical Education of
Japan's Universities, colleges and schools. The old ju-jitsu aims only to
defense/attack/kills and to survive in actual combat, whereas Judo aims for
mental and physical development, for sportsmanship and lastly for self-
defense.
Jigoro Kano established the KODOKAN JUDO INSTITUTE in Tokyo,
Japan in 1882. In the early 1922, the KODOKAN JUDO was then perfected
through an effort of scientific studies. The western world attracted the mystical
arts of Judo, particularly the United States, England, France, Italy, Russia and
other countries, which noted the progress of Judo in the 1930's. Even before
World War1 and II, Judo was one of the integrated subjects for the Military
Combative Tactics that kept secrets. Only then Judo was universally known as
one of the International Sports when it was entered in the Olympic Games in
Tokyo, Japan in 1964.
The Principle of Judo
Judo is composed of two words. The Ju and the Do. In Japanese writing
and character, JU (prefix) means Gentle and DO (suffix) means way.
But what is Judo? The way to employ mental and physical strength most
effectively is proper. Judo is a compact and iconic expression briefly indicative
of Kodokan Judo. According to Kyuzo Mifunie, “JU” means being natural or in
other words the way which is natural and accords with the truth of the
universe and the one that human beings have to follow. Also JU" may mean
anything reasonable, just and honorable accordingly noble, namely; the
realization of truth, good and beauty. Judo is by means of form technique and
grace, which is acquired by technical training based on the truth, which
appears among the activities of human beings with well-matched will power
and physical strength.
Judo literally means an art of way “gentleness” and the Kodokan means
a school of studying the way, the “way” being the concept of life itself. Therefore
"JU" or in other words "being not hampered by anything is to tolerate or to
pacify than it is quite natural, that any one going astray or doing wrong should
easily be subdued or tolerated by “JU”.
In explaining Judo, often we say "gentleness often controls sturdiness".
Judo shows a free mental attitude created by gentle and elastic capacity,
physical and mental which enables a player in face of emergency to get his
position and act or avert a danger in accordance with the requirement of time
and place given. The true feature of Judo is to show Justice through reasons
that no action is to be done without reason is most important. Action of a man
for instance, done without the unity of mind and body, maybe indecent and
cause harm to the people around him. This unity of mind and body created
reason in external presentation. Judo follows a righteous way and is by no
means of more fighting. This is in fact the turning from Jujitsu to Judo and in
fact the enlightenment of Judo. The purpose of Judo is to teach physical and
mental discipline through the practice of attack and defense, leading to an
understanding of the essence of the way.
The Aims of Judo
There is a difference between Ju-Jitsu and Judo not only in words but
also in motion. The term Ju-Jitsu has been employed since fairly old times
together with the Ken-Jutsu (fencing) Bejutsu (spear fighting) and Kyujutsu
(archery). As "Jutsu" means "art" of skill these words mean respectively the
study of how to kill an opponent or how to let the opponent lose his attacking
force or how to defend oneself and with the fight in combat. These studies
advanced during the Tokugawaera, when military areas needed, but Judo aims
for Mental and Physical Development, which implies the history origin and
theoretical accepted principles on scientific study of how-to disturb the
balance, not the mind and the body alone but his position into and awareness
of your opponent toward you, the laws of nature, the serenity of mind and its
philosophical attachment. The muscles development, the stamina, endurance,
and one's capacity to cultivate limits is a true essence of physical development.
Sportsmanship - the old Ju-jitsu defies "life" and is ready to “die” and
acknowledge life only after combat when he survives as a victor. In Judo, he
should abide with the rules and regulations embodied in the contest and
respect his opponent in every way.
Self-Defense - Judo is also an art of self-defense in accordance to human
behavior and justice, during sudden emergencies when life is involved. As a
modern chivalry, the Judo-Ka(practitioner) should also protect the weak and
the oppressed in principle.
The Factors of Judo

In every martial arts of self-defense, there are four factors as essential

and cannot be denied in every ways as follows:
1. Balance - In general, balance counts on the individual's stability and
equilibrium both.
a. Mental Balance - which implied the intellectual average of the learner,
the intelligence he/she learns.

b. Physical Balance - the appearance of the learner; it is difficult to teach

the one with a handicap.

2. Strength - is the power of the individual possessed in:

a. Mental strength - can be explained as a mental will (abstract) that can

be developed unlimitedly, the fighting spirit, it is useless to learn the
varieties of martial arts of self-defense when one loses his confidence in
the actual situation.

b. Physical strength - the individual physical capacity or power to work,

lift, move endurance and stamina. Don’t ever estimate when facing a
small opponent. There are small people who can lift heavy objects that
big men cannot.

3. Speed - Deals on the individual fastness both in the:

a. Mental speed - the thinking power of strategy of the individual to defeat

his opponent in the future moves.

b. Physical speed - the action motivated by the physical body during

creative opening, responses, counterattack of any strategy of the
individual.

It is obvious to move without thinking and to think what to move and not
to move. In Judo, one must carefully be aware of the unguarded moment and
attack like a lightning in order to apply his effective technique and win a point
Techniques- It is sometimes known as a trick or a hidden develop ideas and
knowledge that can be achieve in the:
a. Length of Training - the longer you are trained, the seasoned the
techniques and effective.

b. Experience in contact and tournament - what you had experienced

inside the Judo room with your partner is not the same in the contest or
tournament, inside the Judo room you should be aware that your
partner is a stepping stone to your progress and aware of his safety. In
the contest, you should learn the hardest way to defeat your opponent in
any way. The foul is the part of the game and is only successful when
applied unnoticed and with purposes.

c. By advance research- in Judo, there is only one standard style- the

KODOKAN. It is learned as based in the program of instructions,
according to the individual respective progress and categories. During
the actual situation the individual concerned should not be dependent
on the layout of instruction, but rather to set in instinctively, therefore it
is the responsibility of the learner to research the most effective
technique suited in his convenient way.

Maxims of Judo:
One of the most important aspect of Judo emphasizes in which respect
for one's opponent, or sportsmanship is the cardinal principle, the maxims
which the learner should pass the screening points can be summarized in the
following words:
1. Character - Judo hides the lethal technique that can cripple or even kill
an opponent. It is therefore careful to know the personal background of
the prospect to students otherwise Judo will be harmful or a menace to
society.

2. Loyalty- In every organization there is always an oath of allegiance and

the said technique should be handed only to the worthy.

3. Interest - This point is just a mere desire to learn with absence of time,
effort and performance. A wish or a dream cannot achieve the meaning of
Judo without actual participation.

4. Dedication - It is of effort, time and performance involved, but it is still

futile and useless through forceful means of lack of interest.

5. Patience - is the measurement of calmness, self-control. It is sometimes a

turning point of success. A test to discourage, disappointed and even to
hurt. It calls for determination.

6. Etiquette - The proper decorum and goodwill to the subject Judo itself,
to the partner and to the sensei’s. The relationship of oneself to others in
which the harmony is to be suited.

Judo Training and Practice

Judo is practiced in a room or hall known as the DO JO. The floor is

covered by the Japanese tatami mats, 3 x 6 foot in an area of 24 to 50 mats,
depending on the space area. The floor of the Dojo is usually supported on the
coil spring made of thin resilient flooring. The tatami gives the floor a smooth
hard surface to facilitate use of techniques and minimize sprained injuries,
dislocation and stubbed toes. The rules and regulations should be strictly
observed and must be carried on. Special emphasis is placed on cleanliness by
all judoka on their personal hygiene and self-respect, control and obedience
during the formal instructions.
In Judo, a person can set his own place as to how hard and easy he
wishes to practice. The general schedule of training is as follows:
1. Calisthenics - For limbering and warming up, also for developing
muscles.

2. Ukemi - Falling exercise

3. Kata -A pre-arranged method of practicing the techniques.
4. Uchikomi - An exercise for practicing form to develop the correct action
for your body in applying the techniques.

5. Randori- Is a free exercise, whereby the actual application of techniques

is practiced against a partner who is trying to defend himself or throw
you, it is the stage of offense and defense practiced in order to throw
your partner and win a point.

The Judo-Gi or Uniform:

In every sports, there is always a distinctive uniform for standard

purposes:
1. It gives a feeling of freedom to move.

2. It gives protection against bruises, particularly the elbows and the knees,
during the falling technique.
3. It gives a support guide to the partner during the performance of the
throwing technique.
4. It also gives a precautionary support to oneself during the responses of
throwing the technique or grappling technique.
Judo Preparatory Exercise

Judo is composed of throwing, grappling, and vital-point striking

techniques. Due to the hazardous nature of vital points striking techniques, it
is not used in competition or in normal practice sessions. Beforehand, Judo
has preparatory calisthenics, lumbering up and muscle-strengthening
exercises. The aims of these preparatory exercises is to give warm up and to
tone up the muscles, to make the joints flexible and controllable and to develop
the physique and the strength necessary.
1. Body-Loosening: Relax all body muscles, particularly arms, shoulders,
legs and joints and gently lift up and down and shake it.

2. Neck-Twisting: Twist head several times from left to right, then backward
and forward; finally rotate the head in circular motion. Repeat several
times.

3. Arm-Stretching: With shoulder relaxed, extend arms and rotate it in big

circular motion in front of the body. First going up, then in reverse
direction. Repeat several times.
4. Hip exercises: Swing the arms in side direction as far as it reaches, then
reverse the rotation, without bending the legs with the repetition of
several times.
5. Back-Bending Alternate Exercise: On standing open leg bring one hand
to the opposite foot without bending the knees. Then bring the hands up
with your back straight and then opposite hand in the same manner.
Repeat several times.

6. Back-Bending-Open-Leg Exercise: on open leg standing position, raise

both hands upward and bend your body as it reaches downward bringing
the hands inside the legs touching the floor without bending knees.
Repeat several times.

7. Back-Bending-Close Leg: On a close leg standing position, raise both

hands upward, bring the body backward as far as it bends, then bend
the body downward, touching the floor without bending the knees. The
face is touching the knees if possible. Repeat several times.

8. Trunk-Stretching: Open the leg in a wide distance keeping the knee

straight. Bring hands downward as low as possible and rotate the body
backward in circular motion, then reverse the rotation from one
direction.

9. Side Stretching: Assume an open leg position, then bring one hand over
head of the opposite side, stretching as low as possible keeping the knees
straight, then reverse the motion. Repeat several times.

10. Foot-Exercise : Assume sitting flat on the floor, cross one foot over
extended legs with one hand holding it while the other hand is rotating
the toes of the foot for proper blood circulation. Then change the
foot and rotate the same manner. Repeat-several times.

11. Abdominal Exercise: Spread the leg in a wide distance. Keeping the
knees straight while raising both arms upward. Extend the arms
forward from one foot to the other. Bringing the body close to the ankle.
Then close the leg in a straight manner and bring the head as
low as possible. Do not bend the knees. Repeat several times.

12. Side Exercise on Half Flat Sitting Position: On a flat sitting

position, draw one foot on the rear, then bring one hand up and
bend low as possible. One hand touching your toes while the other
touching your abdomen, then reverse the position, repeating several
times.
13. Pelvic Exercise On Flat Kneeling Position : Assume full kneeling
position with instep flat on the floor. Then bring the body down,
pushing the base of the thigh as low as it reaches to the floor
with the instep flat and repeating several times.
14. Hopping Exercise : On squatting position, hop as far as possible
and as high as it reaches maintaining the whole weight and the
balance as it lands. Repeat several times.

15. Head stunt Exercise: Assume position with your head supporting
your upper body and your lower body assuming bottoms-up position.
Facing down with hands on the back rotate head up and down
against the mat several times. Then rotate the body, changing
direction when turning up to the right or left side using the head as
pivot with hands as a guide when turning. Repeat several times.

16. Sit up Exercise: Lie down on your back with both hands near your ear.
Slowly lift your torso and sit up twisting from left to right. Return to the
starting position and repeat several times.

17. Bicycle Exercise: With the back on the floor, keep the legs and hips
up straight then bring both legs down not touching the floor while
holding your breath. Bring your legs and hips upward again then rotate
the legs in kicking motion, like riding a bicycle. Repeat several
times, maintaining the balance.

18. Push up Exercise: Assuming a prone position, support the body

with the palms of hands and toes only touching the floor. Bring
the body up and down. Repeat several times.

19. Jumping Jack: Stand upright with the legs together with the arms on
your sides. Bend your knees slightly and jump into the air. As you jump,
spread your legs to be about shoulder-width apart. Stretch your arms
out and over your head. Jump back to starting position. This exercise
develops lung capacity, stamina, endurance and rhythmic movement
and tones up elasticity of the body and gives exercise in
coordination.

20. Joint- Loosening: Relax muscles and shake all joints, shoulders,
elbows, waists, thighs, knees, ankle and foot joints.