How To Relax in Karate

How To Relax in Karate

When you practice a sport, you can come across a lot of obstacles, one of which is stiffness (rigidity).

In this article we are going to see specifically how to relax in karate, but some of these techniques can be applied very well to any other discipline!

Why do I have to relax?

Being relaxed while performing a movement leads numerous karate benefits:

the technique will result faster, cleaner and much more natural.

 

 

And what does a fast, clean and natural technique means?

 

A great execution of it. 

 

Being more relaxed reduces fatigue and consequently you will be able to achieve a performance to the maximum of your possibilities.

Imagine a whip and a baseball bat.

whip and baseball bat

 

Which one will snap better?

 

Obviously the whip

Let’s see the differences:

 

The whip starts relaxed and when it reaches the maximum extension, it tenses (contracts).

The baseball bat starts stiff and arrives stiff at the end, with no variations in tension.

Now let me ask you another question:

 

 

 

Which one is faster?

Again, you’ll answer the whip.

 

 

So when you perform a technique, try to imagine that instead of arms and legs, you have whips! (AND NOT BASEBALL BATS!!)

What are the reasons behind my contraction?

The reasons that lead to the contraction can be several. The most common are:

 

– an incorrect posture during the execution of the technique.

– incorrect breathing

– a tense mind, stressed by ordinary problems and issues.

– being unable to understand when to relax while performing the technique.

The bests techniques to relax

We talked about the reasons of contracting and the benefits of relaxing. Let’s see now the best techniques to relax.

Jacobson technique

The Jacobson Technique is a relaxation technique that consists of contracting a specific group of muscles in sequence at regular intervals of time.   Put yourself in a position of your choosing: lying, sitting or standing; you decide!
POSITIONS
Contract a specific group of muscles for 5/10/15 seconds and relax twice as long (10/20/30 seconds).
how to relax in karate
Familiarize yourself with both contraction and decontraction situations and learn to recognize each condition.

You can do it as many times as you want, whenever you want, but above all, anywhere you want!

Breathing

One of the most crucial aspects of muscle relaxation is correct breathing.

To relax, try the following exercise:

Lie down.

Put a hand on your stomach.

how to relax in karate

Breathe deeply through your nose and feel your belly expand.

Hold your breath for a few seconds

how to relax in karate

 

Let the breath passively come out through the mouth without using abdominal power.

When the air has gone out, hold your breath for a few more seconds.

how to relax in karate

To increase the relaxing effect, exhale more than when you inhale.

Repeat the exercise at least 10 – 15 times.

There are many books that explain how to breathe properly and the benefits that it provides. We recommend you the following:
breath

Breath: The New Science of a Lost Art

By James Nestor
304 pages
4,7
4.7/5
Amazon Bestseller

Relaxing music

Before any training or competition, develop the habit of listening to your favorite songs, preferably light songs that will help to relax your mind!

Work on your mindset

The brain is where relaxation begins. A free mind without thoughts allows the body to move more freely.

 

When performing a performance, don’t think about judging your movements, just focus on what you are doing without thinking about anything else.

 

When someone tells you to relax, don’t be hard with yourself thinking “I can’t do it”, instead, relax your mind and concentrate on what you’re doing, you’ll see that the rest will come by itself.

Makiwara or punching bag

It’s important to relax but remember to contract before impact or you will injure yourself more than your opponent. 

To learn how to manage the relaxation and contraction phases, you can do repetitions at the punching bag or, even better, at the makiwara.

ATTENTION! Before using the makiwara or the punching bag learn how to punch correctly to not injure yourself!

how to relax in karate
You will learn to contract the muscles just when necessary by repeating the technique numerous times.

Conclusion

While you’re training, don’t worry about throwing hard and powerful punches and hurting the opponent, instead think about executing the technique cleanly, quickly and naturally, then the rest will come by itself.

 

Keep in mind that:

 

when you are contracted, you are slow.

when you are relaxed, you are fast.

 

Before you leave the article, remember:

Always imagine that instead of arms and legs you have whips!

Karate Martial Art Team

Karate Martial Art Team

The Karate Martial Art Team is made up of 3 contributors who have full-time job and in their free time are dedicated to martial arts and writing. Do you want to become one of the Team? Get in touch on the contact page.





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