How to Make a Proper Fist

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1 How to Make a Proper Fist Bend your index finger so that the first knuckle touches the second knuckle of your thumb, tucking in the fold of skin that is between your thumb and index finger. Then fold your other fingers tightly into a fist, pressing the fingertips into your palm. Fold your thumb across the first knuckles of your first and middle fingers. Your thumb should now be under your fist, not on top or on the side of your fist. Thumb is underneath fist. When you punch, the objective is to strike with the first two knuckles. Strike with these knuckles. Make sure that your wrist is straight, not bent.

2 The 25 Basics 1) Double solar plexus punch front stance: Start with left hand forward, right hand on hip (chambered) with palm side up, and left foot forward stance. Left Forward Stance First Punch Second Punch Correct Chamber Incorrect Chambers Punch to middle of chest, first with right hand and then with left hand. As right hand punches, it should come straight forward from the hip, palm side up, and then turn over at the last six inches of the punch, to the solar plexus (middle of chest). At the same time, the left hand should come straight back, palm side down, and then turn over at the last six inches, and be re-chambered on the hip. Then the left hand should punch to the solar plexus and the right hand be re-chambered. (Repeat with right hand forward, left hand on hip, and right foot forward stance). Left hand punching and Right hand re-chambering. Left hand turned over at last six inches of punch and Right hand re-chambered. Pg th Kyu

3 2) Double solar plexus punch straddle stance: Start with left hand forward, right hand on hip (chambered) with palm side up, and straddle stance. Double punch to middle of chest. (Repeat with right hand forward and left hand on hip). Straddle Stance First Punch Second Punch 3) Double head punch straddle stance: Start with left hand forward, right hand on hip (chambered) with palm side up, and straddle stance. Double punch to face. (Repeat with right hand forward and left hand on hip). Straddle Stance First Punch Second Punch 4) Foot Sweep, Punch, Block straddle stance: Start with left hand forward, right hand on hip, and straddle stance. Bring right foot to the left. 6 th Kyu Pg 6.13

4 Sweep right foot forward and outward. Mid-level punch with right hand. Double bone block with right hand. (Repeat with right foot sweep, left hand punch, left hand block). 5) Down Block: Start with left hand forward in down block, right hand on hip, and left foot forward stance. Step with right foot, bring right arm across left arm, down block with right hand, pull left hand back to hip. (Repeat walking forward and back, alternating left and right side). Pg th Kyu

5 6) Double Bone Block: Start with left hand forward in double bone block, right hand on hip, and left foot forward stance. Fist should be shoulder level. Forearm should be at 45-degree angle. Step with right foot, bring right arm down to protect groin, and circle upward to block, pull left hand back to hip. (Repeat walking forward and back, alternating left and right side). 7) Head Block: Start with left hand forward in high block, right hand on hip, and left foot forward stance. Step with right foot, bring right hand up with palm side towards face, pull left hand back to hip. Turn right hand outward as it reaches nose, ending about one inch above head. (Repeat walking forward and back, alternating left and right side). 6 th Kyu Pg 6.15

6 8) Double Solar Plexus Punch: Start with left hand forward, right hand on hip, and left foot forward stance. Step with right foot. Double punch to middle of chest. Kiai on second punch. (Repeat walking forward and back, alternating left and right side). 9) Cross Body Block: Start with left hand forward in cross body block, right hand on hip, and left foot forward stance. Left hand should be shoulder level, and left arm should be at 45-degree angle in front of chest. Step with right foot, bring right arm up and across as if punching across stomach, pull left hand back to hip. (Repeat walking forward and back, alternating left and right side). 45-degree angle Side View Side View Pg th Kyu

7 10) Single Bone Block: Start with left hand forward in single bone block, right hand on hip, and left foot forward stance. Fist should be shoulder level. Forearm should be at 45-degree angle. Step with right foot, bring right arm down and circle upward to block, pull left hand back to hip. (Repeat walking forward and back, alternating left and right side). 11) Knife Hand Block: Start with left hand forward in knife hand position, right hand in front of stomach and in knife hand position pointing straight forward, and left foot forward stance. Side View 6 th Kyu Pg 6.17

8 Bring right hand up over left arm with right hand palm up towards sky. Palm Up Side View Bring left hand to right elbow so that the large knuckle of the left hand presses against the front of the right elbow. Side View Snap right hand down into knife hand block, bring left hand to front of stomach pointing straight forward. (Repeat walking forward and back, alternating left and right side). Side View Pg th Kyu

9 12) Punch-Kick Under: Start with left hand forward, right hand on hip, and left foot forward stance. Punch with right hand, then raise right knee to waist level. Toes should be up, not pointed down. Correct Incorrect Extend right foot frontward with toes pointed. Toes should be pointed, not pulled back. Correct Incorrect 6 th Kyu Pg 6.19

10 Pull foot back, then place foot down in front. (Repeat walking forward and back, alternating left and right side). 13) Step-Single Solar Plexus Punch: Start with left hand forward, right hand on hip, and left foot forward stance. Step with right foot, single punch to middle of chest. Kiai on each punch. (Repeat walking forward and back, alternating left and right side). Side View Side View 14) Front Kick: Start with both hands on hips, and right foot forward stance. Raise left knee to waist level. Toes should be up, not pointed down. Pg th Kyu

11 Knee should be waist level and straight in front, not out to side. Correct Incorrect Extend left foot frontward with toes pointed, pull foot back, then place foot down in back. (Repeat with left foot forward stance, kicking with right foot). Keep all kicks below waist level. Snap foot back; don t drop it. 15) Block-Pivot-Kick: Start with both hands on hips and straddle stance. Raise right knee to waist level, blocking across left leg, pivot hips to the right. 6 th Kyu Pg 6.21

12 Extend right foot outward with toes pointed, pull foot back, then place foot down. (Alternate kicks, right side then left side) 16) Side Shin Kick: Start with both hands on hips and heels together with feet at a 45-degree angle. Raise left knee to waist level. Kick to left side at a downward angle with the knife edge of your foot. Strike with knife edge of foot to side of opponent s knee, then push foot down towards opponent s ankle. (Alternate kicks, right side then left side) Pg th Kyu

13 17) Side Kick: Start with both hands on hips and ready stance. Raise left knee to waist level. Kick to left side (no higher than waist level) with the knife edge of your foot. Toes should be pulled up. Toes should not be pointed. Correct Incorrect Pull foot back, then place foot down. (Alternate kicks, left side then right side). 6 th Kyu Pg 6.23

14 18) Front Side Kick: Start with both hands on hips and straddle stance. Rotate hips 45 degrees to the right. Raise left knee to waist level. Kick straight ahead (no higher than waist level) with the knife edge of your foot. Toes should be pulled up. Foot should not be turned. Toes should not be pointed. Correct Incorrect Pull foot back, then place foot down. (Alternate kicks, left side then right side). Pg th Kyu

15 19) Back Kick: Start with both hands on hips and ready stance. Raise left knee to waist level, look behind you over your left shoulder, kick straight back (no higher than knee level) with the heel of your foot. Pull foot back, then place foot down. (Alternate kicks, left side then right side). Kick shown from right side: Don t point toes. Don t lean forward. Correct Incorrect Toes should be pulled up. 6 th Kyu Pg 6.25

16 20) Side Kick Front Kick: Start with both hands on hips, and right foot forward stance. Raise left knee to waist level, kick to left side (no higher than waist level) with the knife edge of your foot. Pull foot back, kick to front (no higher than waist level) with toes pointed, pull foot back, then place foot down in back. (Repeat with left foot forward stance, kicking with right foot). 21) Front Kick Side Kick: Start with both hands on hips, and right foot forward stance. Raise left knee to waist level, kick to front (no higher than waist level) with toes pointed. Pg th Kyu

17 Pull foot back, kick to left side (no higher than waist level) with the knife edge of your foot, pull foot back, then place foot down in back. (Repeat with left foot forward stance, kicking with right foot). 22) Down Block: Start left hand forward in down block, right hand on hip, and left foot forward stance. Step with right foot, bring right arm across left arm, block down with right hand, pull left hand back to hip. (Repeat walking forward slow, and coming back fast). 23) Reverse Punch: Start right hand forward, left hand on hip, and left foot forward stance. Step with right foot, open shoulders, punch with left hand while squaring shoulders, pull right hand back to hip. (Repeat walking forward and back, alternating left and right side). Shoulders should be opened. Angled View Angled View 6 th Kyu Pg 6.27

18 Shoulders should be square. Angled View 24) Block-Sweep-Jab: Start left hand forward in double bone block, right hand on hip, and left foot forward stance. Step with right foot, double bone block with right hand, and sweep with your left hand. Bring left hand down in front of you to about your belt, and then finger jab with your right hand to the throat. (Repeat walking forward and back, alternating left and right side). Pg th Kyu

19 25) Push-Ups a. kicking toes while in push-up position b. punching floor while in push-up position c. bouncing on toes and knuckles while in push-up position d. regular (or knuckle) push-ups Running in Place Jumping Jacks 6 th Kyu Pg 6.29

20 Breathing Exercises Chinkon breathing start in a natural position with feet apart and hands firmly together. Push hands upward while slightly inhaling and without exhaling. Inhale about once a second until our hands are above your head. This should take about thirty seconds. Then separate your hands and begin exhaling about once a second, while lowering your hands to your side. This should take about thirty seconds. When your hands are completely down, bring them to center of body and finish exhaling.

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