Monday, February 23, 2009

Exercises to improve hand strength

Track and field athletes, gymnasts, boxers, and MMA artists all make extensive use of their hands everyday. Alongside regular exercises, they need to do some exercises exclusively for their hands. Of course, there are plenty of hand exercise strengtheners available in the market today. These work on specific muscle groups and strengthen the muscles of your hand. Here are some simple hand exercises that you can do anytime you feel like. All you need to do to strengthen our hands is to spare a couple of minutes each day for these hand exercises. You will notice the improvement within days.
1) Clasp your hands behind the head. At the same time, pull your shoulder blades together and the elbows back. You can repeat the exercise a couple of times. Next, apply gentle force with your right palm to bend the left hand backward. Hold the position for about 3 seconds. Repeat about times for each wrist. You can perform the exercise in reverse position. Bend both the right and left hand forward by turn.

2) By keeping your wrist straight, touch the thumb to each fingertip in such a way that it makes the shape of letter "O". Try to form "o" with each finger and then relax your fingers. If required, you can take help of other hand.

3) Try and touch the finger tips to the palm entirely. After touching the finger tip to the arm end, relax for few minutes. Then, begin to bend the fingers joints closest to the finger tip. Now curve the joint of knuckles. After taking rest, perform the exercise in reverse position.

3) Try to squeeze a rubber ball for strengthening your hand. While performing this exercise all your fingers and thumb should contribute together.

4) Join the palms of both hands. Imagine you have a lemon between your hands. You need to apply force from both the hands to squeeze the lemon. This is a good exercise to build up muscles.

Constellation

Tuesday, February 17, 2009

Blog

52 Combat
The Boxing aspects of Mental Chess 
Constellation


       "Catch it, Slip it, dip on him, rock and weave with him, roll with the blow, counter and shoot your own shot" Bong! There it is.
This Boxing Flow is but a 3rd of the attributes needed to become a solid 52 Practitioner.  In fact, keeping all things on the square, and considering my opening this would only be 1\ 4th of the skill one needs to master 52. You will also need footwork, and offensive combinations to bring you to the final stage, and that's where the real game is won or lost. I call this element Mental Chess, the art of breaking the turtle out of his shell, or making the rabbit fall into his own hole.  This is done by applying a strategy using the visual and physical dimension of the square to reduce your opponent's ability to use his best skill set to thwart your efforts of shutting him down.  Like the chessboard you have 64 squares to set up your position, 8 columns and 8 rows, and within this structure you have angles of attack and the inner circle as a reference point. From the circle's center you can control the perimeter (the outer square) due to shorter movement from inside the square. 
The position that you take on the square fits into the zones or quadrant keeping you moving from 90 to 45 degrees.  These are your Defensive and Offensive angles and the basis of 52 combat, the utility of our style of Boxing. 
 
     Mental Chess is the ability to play your opponent out of position and aligning your self to break him down while doing very little to expose your own weaknesses. The Box step or the dance of the cross is a type of footwork that moves on the North, South, East and West axes, it allows you to transverse the square while circling with every step you take. Ever mindful that with every move you make you have to cover your vital targets while seeking the same on your opponent. Using your body wisdom (rhythm) to mask your openings, you are constantly closing and transitioning as you counter and evade from your opponent's attacks because you made him think that you were open. In the game of Chess some players play you move for move forcing the game to reach a point where there is only one move left before a piece can be taken. You employ this defensive strategy as not to give up a piece until you are well position. Which makes for a boring game of chess, yet this is the heart and the fundamental foundation that makes the mind work mathematically while moving pieces on the board. Once the game of attrition begins you want to have your reserve forces ready to take the center of the action; thus controlling the game from the advantage points of the board (square).

       Mental Chess: Vital Body Assault
"Cracking the shell", A Boxer is constantly on the hunt seeking out soft tissue to attack as he relentlessly pressures the pipes trying to collapse the body's infrastructure. You should learn how to counter from your shield, or use a moving shield although it looks defensive, it in fact is an attacking method that uses the body's position on the square to create a defensive angle to cut off the path of the in coming blow (think James Tony rolling in the pocket).  To crack the shell,
probe the body for openings, simply chip away at your opponents guard  exposing vulnerabilities, by creating insecurity in his mind that he can no longer defend.
In short, we are breaking him down by overwhelming the neuro circuitry of the Brain by constantly sending shock waves of pulsating pain, crashing his nervous system forcing the Brain to shut down the body (this is where some fighter kill over in the fetal position or flee the scene).  This happens due to the stress of a fighter who cannot relax, his breath shorten cause him to panic, while tensing up, bracing for the next blow.  Soon his reaction time will decrease and the opening will be big enough to drive a truck through.   An easy counter to learn but must be practice is a deep and rhythmic breathing pattern in sync with your defensive pace. Keeping a rhythm allows you to flow, (roll with the blow) maintaining a clam state of mind, because just blocking or being defensive is not enough to prevent the hyper ventilating state when the body and the mind feels trapped.  Elevate your mind through meditation and affirmations that empower you to see victory even in death.

   Mental Chess: How deep is the rabbit hole
"Catching the elusive one", The Rabbit is an evasive, quick and agile style. Any Boxer with this ability create a great challenge to corner, or pin the Rabbit down long enough to inflict pain.  The Golden rule has always been to attack the body to render the legs useless, and as a consequence making the rabbit fall into a hole in the process.  How do we achieve this goal when facing a Boxer skilled in movement and slick with his feet, able to maintain his range while slipping, pivoting, and shuffling his feet to stay out of danger?  A Boxer with the ability to circle and fire a rapid jab is no easy task; indeed one would have to be very knowledgeable of his surrounding and environment to break the rabbit's rhythm. To know the square is to project an imaginary line around your opponent and then physically box him in, cutting off the path of escape, and controlling the range of engagement (Leonard vs Benetiz). You have to know before you move how to counter the Rabbit's movement to stay in front of him. The key is to know when to angle off the line, circle off an angle, and straight line in on a circle.

   Yes 52 is Mental Chess a game played for high stakes, and just your run of the mill boxer type, no, no a 52 practitioner has to study the laws of natural movements as well as the physical and visual aspects of the squared circle. For every encounter is a challenge that the prepared mind must overcome to be successful.
Peace

    

Wednesday, February 11, 2009

The Anatomy of the Jab


In a classical boxing sense, and in it's use as a combat tool of destruction.
In this break down of the punch will we examine the proper use of the jab, and its attacking points, the construction and destruction of this powerful tool.

The Jab is a forward thrust that can serve a fighter in a multitude of ways.
For example, the jab can be used as a range finder as demonstrated in Vol 2 of Constellation release of "Boxing for Combat" where Farisi Daniel uses the jab to establish a 180-degree arc inside and outside of the squared circle. The jab can also serve as a dig or poke into the soft tissue of the body of your opponent sensitive areas that most fighters shield to defend. Targets include, but are not limited to the head (eyes, nose, chin) neck, shoulders, heart, midsection, hips, and thighs as you change levels seeking new targets. Often when a fighter ignores the jab he throws off his timing and focus as he struggles to keep range, and his opponent at bay. Recently I watched a display of the jab that dismayed me, the individual tried to block a triple jab, which is almost never used in boxing or in a fighting situation. The reason you almost never see a triple jab is due to the nature of the Jab itself unless it's in retreat.

Let's take a look to see the vision of this concept.
Most conventional Boxers shoot the jab from the left forward guard position. The left hand is slightly extended from the body while the elbow is tucked buy the rib cage, and your right hand is offline slightly back by your chin, this is due to the turn of the torso. When shooting the jab the left foot is advanced in a lunging manor, while the punch is being released from it's chamber on a line to the target and snatched back in defense. During the release of the jab your fist will rotate in a 90-degree angle as you push your fore and middle knuckles into the flesh. Constellation shoots the jab from the peek a boo style (made famous by Floyd Patterson\Jose Torres and Mike Tyson), where your hands are held in the raised pillar position with our fist turn into your chin. When the jab is released your fist will turn in a corkscrew manor (180-degrees) to expose the knuckles snapping the punch at the end, before returning it back to the raised pillar position (like Mike Tyson).
Notice that when you Jab in this manor your shoulder will rotate up to protect your chin as you extend your arm, the timing is to reduce the movement of the body hiding the intent of the jab, then retracting the punch quickly to shift your position (rocking your torso slightly left to right) as a defensive counter to your opponent's counter.

One of the keys in both styles is the turning or corking of the fist, and the snapping of the punch at the point of release while timing the stomping of your lunging foot as you move forward. This basic mechanical function is the foundation of a perfect jab, thus the punch is more in the lunge (using the legs) than in the shoulders (using the arms). Some fighters use a modified jab where they practice a whipping motion where the forward lunge is not as pronounced, and the jab can be whipped out and back repeatedly 2-3 times varying the target as your opponent moves his position (Ali vs Frazier). So at no time will a jab be so fixed that it can be blocked by one hand movement. Like any probe, the experience fighter will seek the path of least obstruction rendering any such hand (blocking movement) useless. The frequency of a whipping jab seeks to pop the target instead of digging it like the lunge, the popping technique helps to keep your opponent at bay while allowing you to quickly set up counters to stepping and slipping, the evasive movements of your opponent.

Targeting the soft tissue of the body with the jab requires patience and timing. The body has to have a fall step rhythm thus; soon as the heel of your lunging foot hits the floor you are back on the balls of your feet ready to pivot or shift directions left or right of the cross. The cross in this case is the standard movement that all Boxers use as the foundation of their footwork. To attack with the jab you thrust it into the target as a way to penetrate your opponent's guard and to inflict damage to his body (Larry Holmes). The Jab is also use to keep your opponent off balance and at bay as you pop it at different ranges with an active rhythm (jab, double jab, jab). In the old days a fighter would spend 6 months to a year developing his jab, before adding any other punch. Because a smooth (non telegraph) jab can set the tone for the effectiveness of a Boxer's arsenal. Learning to vary the jab, while selecting targets are just a few of the attributes that a Boxer\ Fighter needs to be successful in the ring or cage. We must never underestimate the value of developing the proper mindset and skill necessary to achieve the level of quality of some of the best fighters years ago and of our day. There are no shortcuts to perfect the path is paved with handwork, sweat and determination. Seek these qualities first and you are well on your way to becoming a strong 52 practitioner.
Constellation


Sunday, February 8, 2009

KEEPING IN SHAPE DURING WINTER

While we all like to tuck into our comfy beds during the cold winter months die hard exercise fanatics don’t give up just like that. Walking and jogging enthusiasts continue as before and just go in for new trailed shoes which provide improved traction on snow. Cycling outdoors is a great option. Cycling a few miles everyday is a complete workout and keeps you fit. Just remember to wear bright clothes to improve your visibility on road. To keep up your fitness levels, a good option is to work up a good sweat on the fitness machines in a gym or join an aerobics class. Yet another option is to try out aerobic exercises in the privacy of your home. It is much cheaper to buy an exercise video and practice with your favorite music on. What’s more you save a packet on expensive gym fees.

Friday, February 6, 2009

The Crossover vs. Slipping are they One in the Same?


If you look carefully, you can learn a helpful tip or two by watching the crossover executed by a basketball player. Put simply, crossover is a tactic to hoodwink the defender and get a shot at the basket. Crossover is in short, deception at its best. In order to execute a crossover maneuver, you need to convince the defender that you are going one way and then quickly decide to go the other way leaving him high and dry. Keep a watch over the midriff of the defender. One sure way to know if he has swallowed your bait is if he shifts his balance. In general, alertness, speed and control are essential to the success of the crossover.

Similarly, the concept of slipping in boxing is about getting out of the way of the punches of your opponent. Slipping is of course not an easy art to master. Like crossover in basket ball it only comes with years of practice. You have to develop the habit of hoodwinking your opponent. In boxing, it is useful to understand both the timing and the choice of punches usually thrown by your opponent. In the boxing ring, it is advisable to use your feet and shift a bit to the outside when your opponent throws his punches. This immediately places one of his hands at a disadvantage and you can take the opportunity to mount a quick counter attack of your own if you are fast enough. Amateurs often make the mistake of returning their head to the starting position – something an experienced opponent is sure to take advantage of and use it to land a heavy punch. Speed and an ability to think on the feet are as vital to the crossover tactic in basketball as it is to slipping in boxing and they both maintain the same purpose and that is misdirection and surprise, throw off a fighter or a defender and their weaknesses are exposed.

Thursday, February 5, 2009

52 IN THE PHONE BOOTH

PHONE BOOTH FIGHTING

With no room to move it's a proverbial "phone booth" where only the brave stand and play the game. This is where the Championship rounds are won where each fighter stands in a corner, or in the center of the ring and throw everything they have at one another until the bell rings or somebody falls. This tactic trading of blows brings to bear every skill set that a Boxer process, preventing the clinch and tie-ups, dodging his best shots, making him miss his marks; thus allowing you to counter with a vicious punches in return. Hence the phase "you don't hook with a hooker".
The shoots that are often the bread and butter of an inside fighter are his tight hooks and uppercuts. Each shot is thrown with the maximum body weight behind them, often ending up in a knockout. And this is why few engage at this range if they have not developed the skill to be there. Rolling with or absorbing blows can take a fighter out of position leaving him vulnerable to the counter attack. Each fighter has to maintain his space and leverage to keep his momentum if he wants to survive the exchange. If you plan on fighting on the inside know that this is no room for error because any time your punch is blocked on missed could be your last.

Wednesday, February 4, 2009

Ask Why: What is a teacher?


A Teacher's role to his student is to be:
Responsible, Honest, and Stable. Teach what is inside the box (a system) and what is outside the box (what he creates as his own). Clarify the differences of the two as not to cause confusion. Guide the student in the ways, allowing the he\she the path that they seek. A Teacher should never fabricate his or her understanding to maintain his or her students. What is means to have Character Attitude and Personality? This is instilled in the student by example; thus the guided follows in the footsteps of the guide. The way is the path, narrow when it starts, but widens, as the wisdom grows to navigate it alone.

Tuesday, February 3, 2009

2-3 Combos the 1-2 combo you ignore

The Two Three combination the other 1-2…
Most fighter have no problem with the 1-2 Jab followed by the cross, but fail to see that the same rhythm in the 1-2, can be applied in the 2-3 combination a cross followed by a left hook. Here's how we do it, you lead with the cross while in conventional guard, left foot forward then follow it up with a left hook to the chin. This is a classic combo that can work as a counter (off the jab) or a jack (jumping the jab), as most fighters are taught, never lead with their right hand so that they are not countered by a left hook to the body. Yet when you properly understand how to set up this combination, it can serve you like a bag of lucky charms. The 2-3 combo is a great counter as you slip outside the jab, throwing the right hand over the incoming it then adjusting your feet so that the hook comes sweeping across his face right on the button. This chin checker is a golden rule combination if your timing is right. Boxing is all about countering and masking movements. So learn to hide your intent and not to give it away then let the dogs out.

A great way to practice the set up of this combo is to parry the left jab with you right hand, remember not to parry across your chest just enough to move the jab off line.
Add the slip and parry movement and watch the placement of your feet. You have to know where you need to be to land the hook on the chin line, move too much and your hook will never land. The object is to place the right hand so that the hook follows naturally setting your balance back to your guard position. Try this in sparring (real time) and make the adjustments once you have the vision in your mind, work on not giving the combo away adding fakes and feint to throw off your opponent then hitting him with a devastating chin checker that can have him reaching for the ropes.
Enjoy

Sunday, February 1, 2009

POPPED MY CHERRY WITH A BACK HAND

      All eyes are on you, as you stand there in a human made ring with your hands moving in the direction of those gangtas who you have watched previous. Your pulse rate quickens,a knot builds in your throat and your thoughts race as you feverishly contemplate the timing of this thugster (young gangster) before you. Yea you've seen it all before, You've practiced the movements;But this is real time homie, you've been called out kid. He done called you out for mash'n his fresh white on white pumas. You better get ready cause here it comes. He moves in, almost as if in slow motion, your heart is pounding so hard that you think that the whole crowd can hear its beat. here he comes; Hands moving like a blender, no foolishness,no skull and cross bones, no blackman risin, no uptown, this be real homie, full on elmira. You think to yourself,"Am I ready? Did i do the right thing by gettin in this square circle? Then it hits you... This most pristine calm: He swings, you weave, you turn on a fourty five degree angle, he can't see that you have dropped to one knee and then.....POW,a crisp, well placed, well timed, back hand. He is stunned. No, he is amazed. He now wants no parts of you. the crowd loves it. You are now on your way to becoming a hood legend.

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