Complete Wing Chun: the Definitive Guide to Wing Chuns by Robert Chu

By Robert Chu

14 стилей Вин Чун в одной книге с изложенным сравнением каждой из системы с точки зрения истории, принципов, основ и методов обучения.14 varieties of Wing Chun in a single publication with comparisons outlining every one procedure by way of heritage, ideas, fundamentals and coaching tools.

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FOAM ROLLER MYOFASCIAL RELEASE (MFR) EXERCISES BACK ROLL Sit on a foam roller and move slowly back and forth as you lie on the roller. Move your legs to move your body over the roller. Perform for 1–2 minutes on each body part. Foam rollers are one of the best recovery inventions of the century. Understand the term “myofascial release” and apply it to your pre- and post-workout routine. You can use a foam roller to alleviate pain from typical overuse injuries from running, running in sand, and rucking.

Cover and interior design by Nick Macagnone. Photography by Peter Field Peck. Disclaimer What you are about to undertake is an advanced fitness program. Injuries may occur in any workout program, as with this specific program, written by Stew Smith. This recommended program has worked for many others. It may not be right for you. It is recommended that you consult a physician before undertaking any new fitness regimen. The workouts and information in this book do not represent any implicit or explicit endorsement by the United States Navy SEALs or United States military of any commercial or private products or services presented here.

It may not be right for you. It is recommended that you consult a physician before undertaking any new fitness regimen. The workouts and information in this book do not represent any implicit or explicit endorsement by the United States Navy SEALs or United States military of any commercial or private products or services presented here. 1 CONTENTS Cover Title Page Copyright Introduction About Periodization Training Warm-Up Abdominal Exercises Back Exercises Upper Body Exercises Light-Weight Shoulder Exercises Lower Body Exercises Full Body Exercises Foam Roller/Myofascial Release (MFR) Exercises The Workouts Workout #1: Weight/PT Cardio Mix (Weeks 1–6) Workout #2: Adding More Weights/Less Running (Weeks 7–12) Workout #3: Hardcore Mix of Weights, Calisthenics, and Cardio Options (Weeks 13–18) Substitution Workouts Weight Gain Tips How to Become a Navy SEAL Building Mental Toughness PST Clinic: The Navy SEAL Entrance Exam Closing Remarks About the Author Other Books by This Author INTRODUCTION The workouts in this book are designed as part of a weight lifting maintenance plan to be used for 3–4 months of the year.

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