ted gambordella - the amazing martial arts secrets of fitness
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Th e Am a z i n g M a r t i a l A r ts Se c r e t s o f F i t n e ssby
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F e e l Su p e r
A t A n y A g e
No Heavy Lifting
No Ha rd Diets
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M a r t i a l A r t s S e c r e t s o f F i t n e s
F l e x i b i l i t y
One of the most important Martia l Arts Fitness Se crets is FLEXIBILITY.
I
Flexibility a llows you to partic ipate in a ctivities and do things like a 20 year old .
Ba ck p a in is often c aused byla ck of flexibility. This la ck of flexibility often c auses the
ba ck to tighten up whenexerc ising, thus c ausing
musc le pulls and stiffness that e asily could be avoided witha few simple stretches.
How often should you stretch. until you fe e l loose ,
and every time before youbegin a strenuous exerc ise . Even if you only do your stretches for 3 to 5 minutes this is better than
pulling a musc le or te aring a musc le because you didn’t take the time toloosen up.
Here are some simple flexibility exerc ises you ca n do every day to keepthe body fluid .
f youare not flexible , you look and fe e l 10 ye ars older than you should.
Everyday
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T r u n k R o t a t i o n
Pla ce your hands on your hips and rotate the body inlarge c irc les to the right andleft.
Do about 10 turns c lockwise , and then 10 turn counter c lockwise .
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B O D Y T W IS TS
Pull the e lbows up to shoulder he ight
and twist hard to the left and right.
Do 10 to 12 twists to e a ch side
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A R M C I R C L E S
Swing the arms in la rge c irc les around
the body. Forward and ba ckwards
Do about 10 to 12 swings e a ch direction
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NECK CIRCLES
&
SH O U L D E R SH R U GS
Rotate the nec
in sm a ll c irc le
c lockwise and
counter c lockw
Do about 10 - 1
Shrug the shoulders
in c irc les forwardand ba ckwards
10 - 12 times
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H o r s e S t r e t c h
Squat very low and push the hips down
into the squat. Move from side to side
and then drop to the ground on e a ch side .
Do 10 - 12 times e a ch side
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W STR E TCH E
Le an over and gra b
ankles. Drop to oneside and try tostra ighten the leg. T
the other side.
Now pull the hea ddown to the kne e , t
over to the other knFina lly drop down inmiddle and try to tothe he ad to theground .
You c an a lso
drop the e lbows
to the ground
Hold each stretc
for 3 to 5 second
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B U T T E R F L Y
Hold the ankles and
try to get the knees
down to the ground.
ou may bounce, and
push down with the
elbows.
ST R A I G H T L E G G E D ST R E T CH
Keep the legs stra ight and hold the knees.
Try to pull the he ad down till it touches the knees.
Hold for 3 to 5 seconds. Do this 10 times.
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V STR E TCH
Sit on the ground andspread the legs as wid
as you c an. Now lean
the right and touch th
head to the knee , the
the left.
Finish touching the he
to the ground in the
m iddle .
If you are having troub
touching your head tothe ground it is not yolegs or ba ck that is theproblem . It is your HipThe next exerc ise will
he lp loosen your hips.
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HIP STR E TCH
Open your legs as
wide as po
ssible andtry to forc e the knees
and hips to theground .
You can start with your hand
stiff then as you loosen updrop to your e lbows and
fina lly touch the he ad and
hips to the ground
You c an bounc
on this stretch.
Hold the fina l
position for 5 to
10 seconds.
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A M E RICAN SPLITS
To re a lly stretch the hip
youshould pu
sh ha
r
dt
do the American Splits
Spread the legs as widas possible dire ctly infront of the body. Try totouch the hips to theground .
You ca n use your hands to he lp support
your body weight, andyou may lean forwardto drop the hips
ddown.
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B ACK ST R E TCH
Sit on the legs and bend ba ckwards asFar as you can com fortab ly go. Use your hands for support. You do not have to go a ll the way ba ck.
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B A R S T R E TC HIN
Bar Stretching is gre at, bumost people don’t have
b ar in the ir home or gymSo you can use a truck, oc ar ba ck, or even a table
Put your leg on the truck b a ck, and le an over to touchhe he ad to the kne es. Do
both side . Hold ea ch stretch5 seconds.
You can a lso le anTo the right and left to pumore pressure on thestretching leg.
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B AR STR E TCHING 2
Put the leg on a low table and drop the we ight down to stretch
the hamstrings. Keep the leg stra ight.
e an over and
ouch the head
o the kne e . Do
oth legs
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H I P A N D K N E E ST R E T C H
Keep the ba ck stra ight and
lift
the
knee a
s high a
s youcan to the side . Pull up on
the knee and stretch the
ba ck of th legs.
Now drop the
kne e down and
pull b a ck on the
leg. To stretch the
front of th legs
Pull ba ck as far
as you can andyou m ay lean
over into the
able .
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ST R E TCHING WITH A PARTNER
If you have a p artner. Youc an hold on to the ir handfor ba lanc e and pla ce yofoot on the ir shoulder.
Stretch forward.
Do bothlegs.
You c an a lso lean
down and drop your
we ight to put morestretch on your leg
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PA RTNE R ST R E TCH 2
Hold on the wa ll
or support and
ave your
part
ner
tretch your leg
tra ight up .
Side stretch. Le an
to the side and
have the p artner
stretch the leg up
like your doing aside kick
ry to stra ighten
our body up as
much as possiblento the stretch.
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PARTNER B ACK STR E TCH
PARTNER SH OULD E R STR E TCH
Have the partner hold
your arms by the
e lbows and lean
ba ckwards. He will
gently pick you up and
stretch you
r
ba ck.
Go
Have your partner pu
your arms stra ight
ba ck a cross your bodto stretch the
shoulders. Go slow
and e asy.
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M a r t i a l A r t s S e c r e t s o f F i t n e sWe ight Tra ining
We ight Tra ining is an important part o f Martia l Arts Fitness Tra ining and is something
that should be done consistently throughout your entire life . You are never too old
to start lifting we ights, but you ca n be too young. I do not suggest that you let achild whom h as not rea ched puberty to lift we ights. Wa it until the child is at le ast
13 and then only lift what they c an comfortably handle . Do not force them to doheavy reps. Let them build up the ir musc les. It is important not to turn the child off
to we ight tra ining so that they will want to continue to lift the ir entire lives.
I lift we ights every o ther d ay for 6 days, then take off Sunday. On the days I do not
lift we ights I wa lk,
do karate ,
wrestle , golf, o r some other form
of hard a erobicexerc ise . When I
wa lk, or golf I
a lways c arry awe ight in my
hands. This
doubles the
exerc iseeffectiveness by
a llowing an armand upp er body
workout, while
working out thelegs, abs and
he art with the
wa lking or golf.
I do not lift He avy we ights. I a m 54 yea rs o ld and d o not need to try to bench 300
pounds to prove I a m strong or build my chest. I a lre a dy have a gre at chest andkeep it toned and pump ed by lifting sm a ller we ights, but lifting the m hundreds o f
times.
I work out on the b ench with 135 pounds, o r 2 big plates and do reps of 50 to 100.
50 to 100 times for ea ch set.
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B E N C H P R E SS
The Bench Press is one of my favorite exerc ises. It works the entire
chest, shoulders, ba ck, and abs. I do a lot of bench presses.
To do the regular bench press grasp the bar with the hands evenlyspaced . Lower the bar slowly to the chest and hold it about 1
second then push it ba ck up to the top. I warm up with 2 sets of about 10 “full” lifting reps.
This is the last set of “full” lifts I do. After my wa rm ups I go to my“modified ” or “ha lf up” bench press and do 6 to 10 sets of 50 to
100.
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M O D I F I E D B E NC H P R E SS
N a r r o w H a n d s
During these sets I keep
my hands a little narrowabout the width of my
chest and I DO NOT LIFT the bar a ll the way ba ck up. I Pump the Chest by
only lifting the bar Ha lf Way Up and then ba ck down.
I bring the bar down to thechest, but only about ½
way ba ck up. This a llows me to pump the chest upby the large a mounts of reps I do.
I do 5 to 10 sets of 5
to 100 reps. That is not a mistype . I do
50 to 100 reps for 5
to 10 sets.
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M O D I F I E D B E NC H P R E SS
Wi d e H a n d s
Here I do the sam e ha lf upreps but now my hands ar
very wide and I drop the
we ight more towards my
neck.
I do 3 to 5 sets of
50 to 100reps.
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M O D IF IE D B ENCH PR ESSR E V ERSE H a n d s
Here I reverse theposition of my
hands and do ha lf
ups. The reverse
hands wo rks my
tric eps more and
the lower chest.
I do 2 to 4 sets of
20 to 40 reps.
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I NC L I N E P R E SS
The Inc line Press is a better exerc ise for building a large beautiful
chest than the bench. It works the upper pe cs and shoulders and
gives the chest a full and ha rd look that is not a chieved by do ing
flat bench. I do a lot of inc lines and for m any years only didinc lines with very little flat bench.
Warm up doing ful extension reps. 2 sets of
10 to 15 reps.
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I N C L I N E P R E SS
NAR R OW G RIP
Here I grip the b ar with my hand a bout as wide
as my chest and I use a “ha lf up” motion. I do
not go a ll the up . I only go a bout 5 to 12 inches.
I do 5 to 8 sets of 35 to 75 . It is important to watch your
bre athing bec ause you ca n easily run out of bre ath doinginc lines. Be sure to bre ath every few reps. And it is a lso important
to have a “spotter” to he lp lift the bar off your chest if you a reforc ing the last few reps. Unlike the flat bench. You re a lly c an’t
chea t and put the bar up on the inc line . When your chest is
exhausted you will nee d he lp to put the bar up.
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I N C L I N E P R E SS
W i d e G R I P
Here once a ga in I do not go a ll the way up , I use
ha lf ups and go about 6 to 12 inches. I do 4 sets
of 35 to 50.
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S Q U A TS
Let me say that I do not advoca te doing squats with th
bar on your ba ck.
This has a lways hurt my b a ck a nd will wind up hurting yours. You c anget the same results doing thesquats from your b a ck, or on a“ha ck” squat machine , where
you lie on your b a ck and thera ck is about 45% up.
You c an do the full
squat and when
you a re thru, do
some toe ra ises towork the c affs.
I do 6 sets of 20 to40 reps.
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D U M B E L L S
R e g u l a r Cu r l s
Stand with the feet about shoulder width ap art and curl the
we ight stra ight up . I a lternate arms, and one a rm at a time so I
c an concentrate on the exerc ise .
Do 6 sets of 12 to 24 reps.
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D U M B E L L S
Stand with the feet about shoulder width ap art and curl the
we ight up and a cross the body. You c an a lternate arms, or use
we ights in both hands. Turn the we ight over as you curl up.
Do 4 sets of 12 to 16 reps.
C r o ss o v e r s
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D U M B E L L S
This curl is done ra ising the arm stra ight up and curling the
we ight. I use he avy we ights and re a lly push the body to build the
musc le . So I do less reps.
Do 4 sets of 4 to 6 reps.
S t r a i g h t c u r l s h e a v y w e i g h
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D U M B E L L S
Stand wi
th
the
fee
t abou
t shoulde
r
width ap a
rt li
ft the a
r
ms stra ight up in the a ir. Drop the we ight directly behind the hea d
and then push it up . Concentrate on the triceps. Be sure to keep
the e lbow stra ight.
T r i c e p s e x t e ns i o ns
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D U M B E L L S
This is the only type of squat I recommend. It does not hurt the
ba ck or kne es. Hold the we ights in both hands and squat down,
then ba ck up.
Do 4 sets of 12 to 16 reps.
s q u a t s
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D U M B E L L S
I never wa lk without my we ights, even when playing golf. The
we ights give you twic e the effect of regular wa lking. The wa lking
he lps tone your legs, butt and ba ck, and the we ights work your
upper body.
I wa lk at le ast 1 m ile to 3 m iles, very quick. I do this at le ast 3
times a week,
sometimes 5.
Wa l k i n g w i t h w e i g h t s
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Sometimes I curl the we ights a cross my body.
Alternating hands.
Sometimes I punch the we ights in front of my
body. Twisting the wrist at the end of the punch.
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When my b iceps get tired I immediate ly go to triceps
extensions with a lternating
arms.
I do this as m any times as I
c an, usua lly a bout ¼ a m ile
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B u i l d i n g mus c l e s w i t h o u t w e i g hc h a i r t r i c e p s
You can pump up the tric eps by doing d ips from a cha ir. It a lso
works the chest. Hold the arms of the cha ir and d ip down as low
as you can. Concentrate on the triceps and chest.
I
do 5sets
of 50
r
eps.
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B u i l d i n g mus c l e s w i t h o u t w e i g hT r u c k t r i c e p s
You can pump up the tric eps by doing d ips from the bump er o
a truck, or c ar. It a lso works the chest. Hold the arms of the
cha ir and d ip down as low as you can. Concentrate on the
triceps and chest.
I do 5 sets of 50 reps.
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B u i l d i n g mus c l e s w i t h o u t w e i g hG r o u n d t r i c e p s
You c an pump up the triceps on the ground without we ights bylifting the body off the ground and dipping down to the m iddle . Concentrate on the triceps.
I do 5 sets of 25 reps.
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B u i l d i n g mus c l e s w i t h o u t w e i g hs u p e r p u s h u p s
I do a mod ified push up where I do not come a ll the way up . I keep my afa irly c lose to the body and go a ll the way down, but only up a bout 6 to 1inches. This re a lly pumps the chest, arms and shoulders.
I do sets of 100 to 150. I do 5 to 10 sets. For 500 to 1,000 push ups.
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B u i l d i n g mus c l e s w i t h o u t w e i g hs u p e r p u s h u p s 2
This is done the sa me way as super push ups, but with the arms he ld c losetogether, to re a lly work the inside of the chest. I go a ll the way down, but oup about 6 to 12 inches. This re a lly pumps the chest, arms and shoulders.
I do sets of 50. I do 5 to 10 sets.
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a b d o m i n a l s
You c an’t do enough sits
.
I do hundreds a day,
sometimes athousand. I do them without my feet pushed ag a inst anything or
under anything, and I lean to the right and left when I work, so I
c an work e a ch side of the abs and the musc les that surround the
Si t s u p s
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I never put the hands behind the hea d, and never go a ll the wa
ba ck. When you go to down to the ground and lie flat you are
resting, and when you start to c om e up you hurt your neck, and
not work your a bs.
I a lways twist to the side and punch up to work
my arms too.
I do sets of 50 on ea ch side and then 50 in the middle . For a tota l of
150, then I rest and do it aga in. This is one set. I do 5 sets for 750 sits ups
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A b d o m i n a l
c r u n c h e s
Cr
unches a
r
e a modified
sit
that tightens the abs but doe
hurt the ba ck. This time you pyour hands behind the he adand crunch up as far as you
c an, at le ast 6 inches off theground .
I try to do 50 reps at a time insets of 5.
You can a lso pull the
legs into the arms To
re a lly concentrate
the crunch.
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A b d o m i n a l
A r m s u p s & v u p s
Hold the arms stra ight up and pull yourse lf off the ground. You
can a lso pull the legs ba ck and try to touch the toes as you lift
the head towards the legs.
Do 3 sets fo 25 reps.
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B a c k s t r e n g t h e n i n g
Lie on your back and put your hands behind your head. Lift thebutt off the ground and up as high as you can. Drop your weightdown first to the right side then to your left side.This will help strengthen you lower back.Do 4 sets of 12 to 16 reps.
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a b d o m i n a l s
You c an re a lly wo rk the lower abs by doing leg lifts in a cha ir. You
c an concentrate on the legs and use the cha ir for support and not
hurt the ba ck. Keep the legs stra ight and lift them stra ight up.
For a variation you can curl them stra ight ba ck.
I do a lot.
I do sets of 50 to ea ch side,
a nd 50 to the m iddle.
4 sets
L e g l i f t s i n a c h a i r
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A b d o m i n a l
Leg Lifts are important for severa l re asons. They work the lower abs
and the he lp strengthen the ba ck, as we ll as the knees. Keep the
toes pointed and the legs stra ight. You c an lift them stra ight up or
curl them ba ck into the abs.
I do a lot. I try to do them for 3 m inutes without stopping. I c an
usua lly do 180 or more in the 3 m inutes.
L e g l i f t s
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A b d o m i n a l
Si d e b e n d s
Side bens re a lly wo rk to get rid of that love musc le or bulge
around the wa ist. Hold one hand on the he ad and lean to theright and left side as far as you can.
Do 3 sets fo 25 reps e a ch side .
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B u i l d i n g mus c l e s w i t h o u t w e i g h t s
4 Way Bre athing
is a way
totighten a ll the
musc les o f thebody, espe c ia lly
the abs and
ba ck. It is anextreme
isometric
exerc ise andf
or
ces you
toconcentrate on
getting a ll the a ir out of your body
and tightening
the musc les.
Start with the
arms in front o f the body and
slowly move the
arms stra ight up , tightening every
musc le and
concentratingon removing a ll
the a ir from the
stomach.
Return the arms,
and now go out
to the side , thento the front and
fina lly stra ight
down.
4 w a y B r e a t h i n g
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After you have done the 4 way bre athing holds the arms to the sides
the body and re a lly tighten and squeeze the stom a ch musc les,
bre athing out, and squeezing very very hard to c le ar a ll the a ir from
stomach.
This exerc ise he lps deve lop KI and I test my KI by punching myse lf in
stom a ch very hard.
You do not have to punch yourse lf,
unless you wto.
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To do theexerc ises youmust first start withthe body verytight andconcentrate onthe bre ath.
Now b r e a th in g
out move ve rys l o w l y a n dfo rc e fu lly in a ll
d i r e c t i o n s .
Pushing one handout and pullingthe othe r handb a c k .
You can puncha cross the body,
to the side of the
body, to the front of the body,
down and even
up.
You must force a ll the a ir out, andtigh
ten a
ll themusc les on e a ch
punching or pushing drill.
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he key to doing thexerc ises right is to
rc e the a ir out
nd tighten theusc les. When you
ush or punch out
th one hand , youull b a ck with the
ther hand .
Always move ve
r
yslowly and
concentrate on th
bre athing thetightening of the
musc les. You mus
get a ll the a ir out and a ll the musc le
tight.