One aspect of getting fit (and healthy) is 2 separate issues to consider: (i) excess fat (ii) muscle toning/conditioning. These two are related though separate issues. There are people who looks like they have excess fat but whose muscles are in good condition. I have personal experience with a karate black belt with a sizeable paunch but who can tear you apart during sparring especially with his fast kicks. And of course there are a lot of people who look lean/thin but whose muscles are not particularly conditioned.
For the general population who are overly-fat who wants to get a little fitter and leaner, I would recommend that first they focus on getting rid of the excess fat before focusing on muscle conditioning i.e. focus on exercises that get rid of fat (e.g. long, slow distance walk or jog) before attempting muscle-conditioning exercises (e.g. fast jog or push-ups). Why?
Firstly, excess fat is directly proportionate to “modern day diseases” like high cholesterol, high blood pressure, and of course heart attacks. The more excess fat you have, the more chances of “catching” these “diseases”. Thus reducing the excess fat will have a positive effect of reducing the chances of these diseases.
Second, excess fat puts a strain on the body since its dead weight i.e. weight that you have to “carry” without contributing anything to your movement. For example, it especially puts that extra stress on the joints especially the knee joints. Trying to run fast while you are over-fat may leads to injury of the knee joints as they withstand excessive g-force from the extra fat each time the foot hits the ground. Thus getting rid of any excess dead weight will benefit your joints etc.
Thirdly, also in relations to being a dead weight, the excess fat does not contribute anything to your blood circulation. For example, the contracting and relaxing movement of the muscles actually helps in blood circulation. After a fast run, for example, if you immediately stop still, the heart has to work overtime to keep blood circulating at the same rate as when you were running since the leg muscles are no longer helping to circulate the blood up from the legs back to the heart. That’s why you are recommended to walk around for a while because the walking motion is helping the heart to circulate the blood until it drops back to the normal rate.
But, as mentioned, being dead weight, the excess fat only puts extra demands on your body systems but does not contribute anything positive back to your bodily functions. Thus, doing rigorous muscle-conditioning exercises while you are over-fat may put a dangerous demand on your cardio-vascular system.
Fourthly, in the process of getting rid of the excess fat, your muscles will also be slowly conditioned. Thus by the time your fat have “normalised”, your muscles should have been conditioned enough and ready for the more intensive demands of muscle conditioning exercises.
Please note that the reverse may not necessarily be true i.e. some muscle conditioning exercises may not have a fat-burning effect. Push ups, for example, primarily work the small muscles of the triceps which gets exhausted too soon for any fat to be burn as fuel.
Thus it’s important to give attention to losing excess fat first before focusing on muscle strengthening or conditioning.
Monday, July 21, 2008
Wednesday, July 9, 2008
Panduan Menilai Teknik Beladiri
Nampaknya kecenderungan untuk memaparkan apa yang didakwa teknik-teknik beladiri yang berkesan dalam media masih berleluasa. Cara ianya di “pasarkan” kadang-kadang amat meyakinkan terutama bagi orang yang kurang kemahiran dalam arena beladiri.
Tidak kurang juga masih di paparkan teknik-teknik yang saya istilah kan sebagai “di buat-buat” iaitu teknik yang difikir dan di reka-reka dalam suasana “selamat” dewan latihan dikalangan rakan-rakan latihan tanpa “di uji” dan “di bukti” dalam realiti.
Dalam konteks ini, disini saya syorkan beberapa persoalan yang boleh pembaca guna untuk menilai dan menapis teknik-teknik yang dipaprkan, demi keselamatan diri.
1. Sentiasa tanya “Apa tangan sebelah lagi buat?”
Manusia mempunyai 2 tangan dan dalam realiti kedua-dua tangan ini akan berfungsi.
Kebanyakan teknik yang “di buat-buat” tidak mengambil kira fungsi “tangan sebelah lagi” ini, iaitu tangan yang tidak menyerang. Sesuatu teknik beladiri yang “di buat-buat” nampak cantik dan berkesan tetapi kalau diteliti betul-betul “tangan sebelah lagi” penyerang (biasa nya tangan kiri jika tangan kanan menyerang) mati kaku, tidak berfungsi untuk bertindakbalas. Ini tidak realistik.
Berhati-hatilah sebelum menerima pakai teknik-teknik seperti ini, sentiasalah bertanya “dapatkah tangan yang satu lagi berbuat sesuatu?” Anda mesti mengandaikan dalam realiti kedua-dua tangan penyerang anda akan bertindak.
Bagi ahli-ahli senibeladiri, ambil kira perkara ini dalam latihan anda. Sentiasalah sedar dan peka mengenai “tangan sebelah lagi” pasangan anda. Kalau rasa kurang senang, bertanyalah dengan jurulatih atau guru anda mengenai nya. Saya sendiri, dalam latihan aikido, dengan rakan latihan yang sudah agak lama (3 kyu keatas) akan sentiasa “mengingatkan” mereka, “tangan sebelah lagi” saya akan bertindak “menjamah” badan mereka jika mereka lalai dan terlampau menumpu hanya kepada tangan yang menyerang.
Dalam hal ini saya berterima kasih khasnya kepada Guru Hj Chee Gintal atau lebih dikenali sebagai Chee Bako (silat kibau) dan Abang Ariffin Abang Borhan sensei (aikido aikikai) kerana telah menerapkan nilai realiti ini dalam diri saya.
2. Adakah situasi yang di paparkan seperti keadaan sebenar?
Sebagai contoh, ada teknik-teknik tindakbalas terhadap peragut menunjukkan si peragut dalam keadaan dekat dengan mangsa yang masih berdiri stabil, yang membolehkan mangsa membuat pukulan dan tendangan yang “cantik” untuk menewaskan peragut. Tetapi adakah situasi ini menggambarkan situasi ragut sebenar?
Pada hemat saya, dalam situasi ragut, pada masa kita mengesan bag kita diragut, si peragut sedang bergerak beredar dari kita (moving away) dan mungkin sudah berada agak jauh. Dan dalam kebanyakan keadaan si mangsa dalam keadaan hilang imbangan akibat sentakan si peragut. Dalam keadaan realiti ini umumnya sukar hendak di aplikasi kan teknik pukulan dan tendangan yang cantik tadi.
Menurut pembacaan saya mengenai kes-kes ragut, kebanyakan kes ragut yang dapat dipatahkan ialah si mangsa berpegang kuat kepada beg sambil menjerit meminta tolong, dan peragut dikejar atau ditangkap oleh orang-orang sekeliling yang datang membantu. Amat jarang, walau pun ada, si mangsa mengalahkah peragut dengan teknik-teknik pukulan dan tendangan secara sendirian tanpa bantuan orang lain.
Jadi berhati-hati lah menerimapakai teknik-teknik yang didakwa untuk beladiri yang dipapar dalam media malah yang diajar dalam sesetengah kursus atau seminar beladiri. Sentiasa lah mengambil sikap kritis dan bertanya “berapa realistik kah situasi ini?”.
3. Berhati-hati membuat kuncian jika lawan masih bertapak.
Ada sesetengah teknik yang “di buat-buat” membuat kuncian dalam keadaan lawan masih bertapak atau stabil. Digabungkan dengan “tangan sebelah” diatas tadi, teknik-teknik seperti ini boleh membawa bahaya kepada anda kerana lawan yang masih bertapak boleh bertindak balas dalam anda tengah hendak membuat kuncian.
Sebagai contoh, ada sesetengah “jurulatih beladiri” mengaplikasi teknik kuncian mirip aikido mungkin dengan meniru-niru apa yang dilihat tanpa melalui latihan aikido yang betul. Teknik dibuat dalam keadaan lawan masih stabil bertapak, yang boleh mengundang pelbagai tindakbalas (counters).
Pakar-pakar tempur mengesyorkan, sebelum anda membuat kuncian, samada anda (i) melemah lawan dengan pukulan, atau (ii) menghilangkan imbangan badan lawan. Aliran aikido saito-ryu misalnya mengamalkan atame (pukulan) pertama sebagai kesinambungan teknik, dan kesemua aliran aikido mendahulukan menghilang imbangan badan lawan sebelum meneruskan dengan teknik kuncian atau humbanan seterusnya.
Saya sendiri, dalam latihan aikido dengan rakan-rakan yang sudah agak lama (3 kyu keatas) kadang-kadang counter dengan hanya mengeraskan diri jika merasa mereka lalai dalam menghilangkan imbangan sebelum membuat teknik seterusnya.
Dalam konteks yang lebih besar, memetik ungkapan Guru Abdul Razak Othman atau lebih dikenali sebagai Jak Othman “kalau hendak berlawan dengan knife fighter, belajar lah dari knife fighter”. Belajar lah dari sumber-sumber yang sahih, banyak penghalusan dalam teknik beladiri yang tidak dapat di lihat hanya dengan meniru-niru sahaja.
Jadi jika hendak mengaplikasikan kuncian dalam realiti, berguru atau sekurang-kurangnya mentelaah lah dengan pakar kuncian yang sahih. Teknik kuncian adalah bidang beladiri yang bahaya untuk di aplikasikan jika tidak dibuat dengan betul memandangkan jarak yang amat dekat, malah bersentuhan, diantara kita dan lawan.
4. Sentiasalah bertanya “adakah saya cukup fit dan berkemahiran untuk membuat teknik berkenaan?”.
Sesetengah “jurulatih beladiri” pada hakikatnya menggunakan teknik dalam seni beladiri kemahiran nya untuk “membuat-buat” teknik beladiri yang ditujukan kepada khalayak ramai.
Sebagai contoh, seorang pakar tendangan mungkin “membuat-buat” teknik yang menggunakan tendangan ke paras muka sebagai sebahagian repertoire teknik beladiri nya.
Untuk kita yang bukan pakar tendangan, mungkin kita boleh membuat tendangan ke paras dan menyentuh muka lawan, tetapi adakah kita cukup fit dan berkemahiran untuk memastikan tendangan kita itu memberi kesan kepada lawan kita? Terutama jika kita dalam jarak dekat dengan lawan. (Menimbulkan satu soalan: kalau sudah dekat kenapa masih nak tendang muka, tidak kah ada sasaran lain yang lebih berkesan untuk ditendang?)
Dalam konteks ini, kita hendaklah ikhlas pada diri, ketahui dan akui lah tahap fitness dan skill kita sebelum meniru-niru apa-apa teknik yang dipaparkan dalam media massa.
Dan kepada jurulatih-jurulatih seni beladiri yang hendak mengajar beladiri, ikhlas lah, jangan berfikir di tahap fitness dan skill anda tetapi berfikir lah di tahap fitness dan skill orang umum yang menatap media. Dan ikhlaslah, adakah anda berkelayakan dalam bidang yang anda paparkan untuk tuntunan orang ramai?
Semoga pendapat-pendapat diatas dapat dijadikan bahan berfikir dalam menilai dan menapis teknik-teknik yang dikatakan sebagai beladiri yang dilihat di media samada media cetak atau media elektronik.
Allah hu ‘alam.
Tidak kurang juga masih di paparkan teknik-teknik yang saya istilah kan sebagai “di buat-buat” iaitu teknik yang difikir dan di reka-reka dalam suasana “selamat” dewan latihan dikalangan rakan-rakan latihan tanpa “di uji” dan “di bukti” dalam realiti.
Dalam konteks ini, disini saya syorkan beberapa persoalan yang boleh pembaca guna untuk menilai dan menapis teknik-teknik yang dipaprkan, demi keselamatan diri.
1. Sentiasa tanya “Apa tangan sebelah lagi buat?”
Manusia mempunyai 2 tangan dan dalam realiti kedua-dua tangan ini akan berfungsi.
Kebanyakan teknik yang “di buat-buat” tidak mengambil kira fungsi “tangan sebelah lagi” ini, iaitu tangan yang tidak menyerang. Sesuatu teknik beladiri yang “di buat-buat” nampak cantik dan berkesan tetapi kalau diteliti betul-betul “tangan sebelah lagi” penyerang (biasa nya tangan kiri jika tangan kanan menyerang) mati kaku, tidak berfungsi untuk bertindakbalas. Ini tidak realistik.
Berhati-hatilah sebelum menerima pakai teknik-teknik seperti ini, sentiasalah bertanya “dapatkah tangan yang satu lagi berbuat sesuatu?” Anda mesti mengandaikan dalam realiti kedua-dua tangan penyerang anda akan bertindak.
Bagi ahli-ahli senibeladiri, ambil kira perkara ini dalam latihan anda. Sentiasalah sedar dan peka mengenai “tangan sebelah lagi” pasangan anda. Kalau rasa kurang senang, bertanyalah dengan jurulatih atau guru anda mengenai nya. Saya sendiri, dalam latihan aikido, dengan rakan latihan yang sudah agak lama (3 kyu keatas) akan sentiasa “mengingatkan” mereka, “tangan sebelah lagi” saya akan bertindak “menjamah” badan mereka jika mereka lalai dan terlampau menumpu hanya kepada tangan yang menyerang.
Dalam hal ini saya berterima kasih khasnya kepada Guru Hj Chee Gintal atau lebih dikenali sebagai Chee Bako (silat kibau) dan Abang Ariffin Abang Borhan sensei (aikido aikikai) kerana telah menerapkan nilai realiti ini dalam diri saya.
2. Adakah situasi yang di paparkan seperti keadaan sebenar?
Sebagai contoh, ada teknik-teknik tindakbalas terhadap peragut menunjukkan si peragut dalam keadaan dekat dengan mangsa yang masih berdiri stabil, yang membolehkan mangsa membuat pukulan dan tendangan yang “cantik” untuk menewaskan peragut. Tetapi adakah situasi ini menggambarkan situasi ragut sebenar?
Pada hemat saya, dalam situasi ragut, pada masa kita mengesan bag kita diragut, si peragut sedang bergerak beredar dari kita (moving away) dan mungkin sudah berada agak jauh. Dan dalam kebanyakan keadaan si mangsa dalam keadaan hilang imbangan akibat sentakan si peragut. Dalam keadaan realiti ini umumnya sukar hendak di aplikasi kan teknik pukulan dan tendangan yang cantik tadi.
Menurut pembacaan saya mengenai kes-kes ragut, kebanyakan kes ragut yang dapat dipatahkan ialah si mangsa berpegang kuat kepada beg sambil menjerit meminta tolong, dan peragut dikejar atau ditangkap oleh orang-orang sekeliling yang datang membantu. Amat jarang, walau pun ada, si mangsa mengalahkah peragut dengan teknik-teknik pukulan dan tendangan secara sendirian tanpa bantuan orang lain.
Jadi berhati-hati lah menerimapakai teknik-teknik yang didakwa untuk beladiri yang dipapar dalam media malah yang diajar dalam sesetengah kursus atau seminar beladiri. Sentiasa lah mengambil sikap kritis dan bertanya “berapa realistik kah situasi ini?”.
3. Berhati-hati membuat kuncian jika lawan masih bertapak.
Ada sesetengah teknik yang “di buat-buat” membuat kuncian dalam keadaan lawan masih bertapak atau stabil. Digabungkan dengan “tangan sebelah” diatas tadi, teknik-teknik seperti ini boleh membawa bahaya kepada anda kerana lawan yang masih bertapak boleh bertindak balas dalam anda tengah hendak membuat kuncian.
Sebagai contoh, ada sesetengah “jurulatih beladiri” mengaplikasi teknik kuncian mirip aikido mungkin dengan meniru-niru apa yang dilihat tanpa melalui latihan aikido yang betul. Teknik dibuat dalam keadaan lawan masih stabil bertapak, yang boleh mengundang pelbagai tindakbalas (counters).
Pakar-pakar tempur mengesyorkan, sebelum anda membuat kuncian, samada anda (i) melemah lawan dengan pukulan, atau (ii) menghilangkan imbangan badan lawan. Aliran aikido saito-ryu misalnya mengamalkan atame (pukulan) pertama sebagai kesinambungan teknik, dan kesemua aliran aikido mendahulukan menghilang imbangan badan lawan sebelum meneruskan dengan teknik kuncian atau humbanan seterusnya.
Saya sendiri, dalam latihan aikido dengan rakan-rakan yang sudah agak lama (3 kyu keatas) kadang-kadang counter dengan hanya mengeraskan diri jika merasa mereka lalai dalam menghilangkan imbangan sebelum membuat teknik seterusnya.
Dalam konteks yang lebih besar, memetik ungkapan Guru Abdul Razak Othman atau lebih dikenali sebagai Jak Othman “kalau hendak berlawan dengan knife fighter, belajar lah dari knife fighter”. Belajar lah dari sumber-sumber yang sahih, banyak penghalusan dalam teknik beladiri yang tidak dapat di lihat hanya dengan meniru-niru sahaja.
Jadi jika hendak mengaplikasikan kuncian dalam realiti, berguru atau sekurang-kurangnya mentelaah lah dengan pakar kuncian yang sahih. Teknik kuncian adalah bidang beladiri yang bahaya untuk di aplikasikan jika tidak dibuat dengan betul memandangkan jarak yang amat dekat, malah bersentuhan, diantara kita dan lawan.
4. Sentiasalah bertanya “adakah saya cukup fit dan berkemahiran untuk membuat teknik berkenaan?”.
Sesetengah “jurulatih beladiri” pada hakikatnya menggunakan teknik dalam seni beladiri kemahiran nya untuk “membuat-buat” teknik beladiri yang ditujukan kepada khalayak ramai.
Sebagai contoh, seorang pakar tendangan mungkin “membuat-buat” teknik yang menggunakan tendangan ke paras muka sebagai sebahagian repertoire teknik beladiri nya.
Untuk kita yang bukan pakar tendangan, mungkin kita boleh membuat tendangan ke paras dan menyentuh muka lawan, tetapi adakah kita cukup fit dan berkemahiran untuk memastikan tendangan kita itu memberi kesan kepada lawan kita? Terutama jika kita dalam jarak dekat dengan lawan. (Menimbulkan satu soalan: kalau sudah dekat kenapa masih nak tendang muka, tidak kah ada sasaran lain yang lebih berkesan untuk ditendang?)
Dalam konteks ini, kita hendaklah ikhlas pada diri, ketahui dan akui lah tahap fitness dan skill kita sebelum meniru-niru apa-apa teknik yang dipaparkan dalam media massa.
Dan kepada jurulatih-jurulatih seni beladiri yang hendak mengajar beladiri, ikhlas lah, jangan berfikir di tahap fitness dan skill anda tetapi berfikir lah di tahap fitness dan skill orang umum yang menatap media. Dan ikhlaslah, adakah anda berkelayakan dalam bidang yang anda paparkan untuk tuntunan orang ramai?
Semoga pendapat-pendapat diatas dapat dijadikan bahan berfikir dalam menilai dan menapis teknik-teknik yang dikatakan sebagai beladiri yang dilihat di media samada media cetak atau media elektronik.
Allah hu ‘alam.
Thursday, April 17, 2008
Martial Arts = Crime Prevention?
There was a programme on national TV a few weeks ago that featured a junior martial arts tournament. I watch with dismay as some parents were interviewed and they mentioned how they feel confident to “let go” of their children now that their children can protect themselves. It was even more alarming when some of the kids interviewed were confident that they can kick their way out of trouble should someone try to attack or abduct them.
As someone who have been participating actively in the martial arts and fitness field since the 1970s and an instructor in several of them, the attitude shown by these parents and their children are precisely what I’m afraid of when people take up the martial arts with the purpose of self defence. Many people think that all you need is to learn the martial arts then you will be able to kick and punch your way out of a crime situation. But it is not as simple as that and several previous cases support my contention.
Around 2 years ago, for example, there was the case of a young girl found raped and murdered in the field close to the hotel where she worked. Apparently she took a short cut across the dark field the previous night on her way to work. Her father, in a press interview, stated that her daughter must have been attacked by several people because she had studied a martial art in school, attaining red belt (just 1 rank below black belt), and could have fought her way out of trouble if her attacker was alone. In this context, this incident raises several issues.
Firstly, any good crime prevention advocate can tell you that the number one enemy to crime prevention is being complacent e.g. it cannot happen to me because I’m trained in the martial arts, or I don’t bother other people etc. Could it be that her confidence in her previous martial art training made the girl overlook other safety and prevention aspects, confident that she could fight her way out of trouble? In other words, she became complacent. Might it not be the same attitude that the parents and their children mentioned above?
Secondly, as in the case mentioned above, we cannot guarantee that we will be attacked by one person. No matter how well trained we are in the martial arts, it is very, very difficult to fight more than one attacker out there in the real world. It is hard enough to fight off 1 attacker, especially if it’s a surprise attack!
Thirdly, in relation to the above, the degree of difficulty may be greatly increased if our attacker or attackers are high on drugs which may make their bodies “immune” to punches and strikes.
Fourthly, you have to be really, really good to be able to use the martial arts effectively in a fight. For example, in most martial arts training, early on you are taught stances, forms and techniques which are actually dangerous if applied in a real fight. So if you learn a martial art for only a few months and then quit thinking that you know enough to defend yourself, or even if you achieve black belt status in secondary school and then quit training after that, you might be in for an unpleasant surprise.
Fifthly, in relation to the above, you need to be fit and strong for your techniques to be effective in taking out your attacker. This is especially so if you use “tournament-related” techniques. I have a friend who was a national athlete in silat olahraga relating his street fighting experience, where he delivered a perfectly good tournament-style sidekick to one of his assailants who sprawled to the ground, but much to his surprise got up and continue the fight. So if we think our 9-12 year olds can generate enough power to punch and kick their way out of trouble against an adult attacker, please think again. If they can, can they generate enough power to kick and punch to take out several attackers? If they can, can they generate enough power to kick and punch to take out attackers high on drugs?
I will strongly advise anybody to learn the martial arts, because it offers good health and fitness benefits. But for self defence and crime prevention, it must be seen in the context of a holistic prevention “strategy” which includes having the correct attitude, making yourself a harder target and minimising the opportunity for crime to be committed. Your martial art skill is only one part of this strategy and should really be your LAST LINE of defence in case all other preventive efforts have failed.
Therefore I urged all parents to inculcate the correct attitude in ourselves and our children so we don’t fall into the over-confidence trap of complacency with the so-called martial arts skills. Prevention is definitely still much better than “cure”.
For those of us whom are not inclined towards a lifetime of practicing the martial arts, the best alternative may be to seek training in self defence skills per se. Yes, there is a difference between martial arts and self defence skills. You may not get to wear a black belt or win trophies in tournaments but at least it can give you a chance of running away from the “kill zone” safely. And that should be your main purpose: to get away from danger, not to beat up your attacker(s).
As someone who have been participating actively in the martial arts and fitness field since the 1970s and an instructor in several of them, the attitude shown by these parents and their children are precisely what I’m afraid of when people take up the martial arts with the purpose of self defence. Many people think that all you need is to learn the martial arts then you will be able to kick and punch your way out of a crime situation. But it is not as simple as that and several previous cases support my contention.
Around 2 years ago, for example, there was the case of a young girl found raped and murdered in the field close to the hotel where she worked. Apparently she took a short cut across the dark field the previous night on her way to work. Her father, in a press interview, stated that her daughter must have been attacked by several people because she had studied a martial art in school, attaining red belt (just 1 rank below black belt), and could have fought her way out of trouble if her attacker was alone. In this context, this incident raises several issues.
Firstly, any good crime prevention advocate can tell you that the number one enemy to crime prevention is being complacent e.g. it cannot happen to me because I’m trained in the martial arts, or I don’t bother other people etc. Could it be that her confidence in her previous martial art training made the girl overlook other safety and prevention aspects, confident that she could fight her way out of trouble? In other words, she became complacent. Might it not be the same attitude that the parents and their children mentioned above?
Secondly, as in the case mentioned above, we cannot guarantee that we will be attacked by one person. No matter how well trained we are in the martial arts, it is very, very difficult to fight more than one attacker out there in the real world. It is hard enough to fight off 1 attacker, especially if it’s a surprise attack!
Thirdly, in relation to the above, the degree of difficulty may be greatly increased if our attacker or attackers are high on drugs which may make their bodies “immune” to punches and strikes.
Fourthly, you have to be really, really good to be able to use the martial arts effectively in a fight. For example, in most martial arts training, early on you are taught stances, forms and techniques which are actually dangerous if applied in a real fight. So if you learn a martial art for only a few months and then quit thinking that you know enough to defend yourself, or even if you achieve black belt status in secondary school and then quit training after that, you might be in for an unpleasant surprise.
Fifthly, in relation to the above, you need to be fit and strong for your techniques to be effective in taking out your attacker. This is especially so if you use “tournament-related” techniques. I have a friend who was a national athlete in silat olahraga relating his street fighting experience, where he delivered a perfectly good tournament-style sidekick to one of his assailants who sprawled to the ground, but much to his surprise got up and continue the fight. So if we think our 9-12 year olds can generate enough power to punch and kick their way out of trouble against an adult attacker, please think again. If they can, can they generate enough power to kick and punch to take out several attackers? If they can, can they generate enough power to kick and punch to take out attackers high on drugs?
I will strongly advise anybody to learn the martial arts, because it offers good health and fitness benefits. But for self defence and crime prevention, it must be seen in the context of a holistic prevention “strategy” which includes having the correct attitude, making yourself a harder target and minimising the opportunity for crime to be committed. Your martial art skill is only one part of this strategy and should really be your LAST LINE of defence in case all other preventive efforts have failed.
Therefore I urged all parents to inculcate the correct attitude in ourselves and our children so we don’t fall into the over-confidence trap of complacency with the so-called martial arts skills. Prevention is definitely still much better than “cure”.
For those of us whom are not inclined towards a lifetime of practicing the martial arts, the best alternative may be to seek training in self defence skills per se. Yes, there is a difference between martial arts and self defence skills. You may not get to wear a black belt or win trophies in tournaments but at least it can give you a chance of running away from the “kill zone” safely. And that should be your main purpose: to get away from danger, not to beat up your attacker(s).
Tuesday, April 1, 2008
Aikido Yang Saya Ketahui (Malay Article)
Anda mungkin mengenali seni beladiri aikido jika anda seorang peminat filem-filem aksi lakonan Steven Seagal. Atau pernah melihat demonstrasi samada “live” atau dikaca TV dimana penagamal-pengamal nya memakai “skirt hitam” termasuk yang lelaki. Atau tanpa disedari anda mungkin pernah melihat aikido di kaca TV melalui iklan-iklan pencegahan jenayah dimana seorang wanita mengunci atau menghumban seorang peragut.
Selain sejenis seni beladiri yang amat berkesan, pengamalan aikido juga akan memberi kesan positif terhadap kecergasan dan kesihatan amnya dengan ciri-ciri nya yang unik.
Senaman Pemanas Badan
Selain daripada senaman regangan, kebanyakan seni beladiri menggunakan senaman-senaman persediaan membina kekuatan otot berkonsepkan muscle breakdown and rebuilt seperti pelbagai variasi tekan tubi (push ups), squats, star jumps dan seumpamanya. Senaman-senaman dengan konsep ini semakin sukar dilakukan dengan peningkatan usia kerana keupayaan badan untuk rebuilt selepas breakdown semakin berkurangan dengan usia. Kalau dipaksa juga mungkin badan akan mengalami kecederaan kerana otot yang belum sempat di rebuilt sepenuhnya telah di breakdown semula. Dengan sebab ini lah mungkin daya tarikan untuk mengamalkan seni beladiri sebagai sistem senaman sehingga usia lanjut tidak berapa menarik.
Sebaliknya senaman-senaman persiapan dalam aikido adalah berbentuk pemanas badan dan regangan sahaja. Tidak ada senaman-senaman berkonsepkan muscle breakdown and rebuilt diamalkan. Dengan ini para pengamal boleh terus melakukan latihan aikido sepenuhnya sampai usia lanjut. Menurut rakan-rakan yang pernah pergi ke pusat latihan sedunia aikido aikikai di Jepun adalah menjadi perkara biasa melihat ramai pengamal-pengamal berusia 50, 60 malah 70an masih mampu sama-sama giat berlatih dan berpeluh di dalam gelanggang, bukan setakat jadi “penasihat kehormat” di tepi atau pentadbir di dalam bilik mesyuarat sahaja.
Latihan Berpasangan
Salah satu kaedah peningkatan kecergasan dan kekuatan semulajadi melalui latihan aikido ialah dalam latihan berpasangan. Daripada hari pertama lagi boleh dikatakan lebih 90% masa latihan dalam aikido adalah dilakukan secara berpasangan, berlatih melakukan teknik terus keatas pasangan secara bergilir-gilir. Tidak ada konsep latihan in-the-air seperti bunga, form atau kata dalam aikido (melainkan dalam sesetengah aliran dalam latihan mengguna senjata).
Melalui latihan berpasangan ini dari awal lagi pelatih akan mengalami dan merasai terus bagaimana mengatasi resistance seterusnya mengawal badan pasangan. Dengan sendiri nya latihan seperti ini akan membina kekuatan dan kecergasan badan secara perlahan tetapi mampan (gradually but surely) tanpa melakukan senaman-senaman muscle breakdown and rebuilt tadi. Oleh kerana tidak melibatkan muscle breakdown jadi tidak perlu sangat kepada keupayaan muscle rebuilt, maka latihan aikido sesuai sebagai sistem kecergasan yang boleh dilakukan berterusan sehingga usia tua.
Sistem Latihan Pengimbang Koordinasi
Walaupun ianya mempunyai aplikasi khusus untuk beladiri, salah satu aspek latihan aikido yang unik untuk pengimbangan koordinasi ialah latihan diulang untuk kedua-dua belah badan. Contohnya satu serangan akan dilakukan dengan tangan kanan, dan selepas itu serangan yang sama diulangi tetapi dengan tangan kiri. Dari segi beladiri ini bermakna pengamal aikido dilatih untuk respons kepada serangan dari mana-mana belah tangan atau kaki lawan, dan ini amat jarang di dapati dalam seni beladiri lain.
Dari segi kecergasan ianya memastikan koordinasi pergerakan badan sebelah kanan dan kiri sama-sama diberi latihan. Manusia biasanya mempunyai “a strong side” misalnya kebanyakan manusia lebih fasih mengguna tangan kanan, dan biasanya hanya “strong side” ini sahaja yang diberi latihan terus eg latihan teknik hanya dari tumbukan tangan atau tendangan kaki kanan sahaja. Kalau tidak di awasi, kefasihan “strong side” akan jauh lebih baik dari “weak side”. Dari segi kecergasan ini meberi kesan tidak keseimbangan koordinasi diantara “strong side” dan “weak side” kita. Tetapi dengan latihan unik aikido ini koordinasi pergerakan dari kedua-dua “strong side” dan “weak side” dapat diseimbangi jadi pengamal aikido tidak kekok membuat pergerakan dari mana-mana arah. Keseluruhan koordinasi badan di bentuk secara lengkap dan seimbang.
Latihan Groundwork (Ukemi)
Kebanyakan teknik-teknik aikido berakhir degan pasangan tertiarap di lantai atau berguling untuk menyelamatkan diri dan sebenarnya kaedah ini juga meningkatkan kecergasan para pelatih secara tidak disedari.
Untuk bangun dari tertiarap di lantai dan berdiri semula sebenarnya merupakan satu bentuk senaman yang tidak ketara tetapi kesan dapat dirasakan bila sudah berulang-ulang kali di buat. Untuk berdiri semula semua anggota dari kaki hingga ke tangan diberi kesan latihan bebanan, berbeza dengan senamrobik dimana kesan latihan bebanan hanya tertumpu kebanyakan nya di bahagian kaki walhal bahagian atas badan (upper body) hanya melakukan pergerakan in-the-air tanpa bebanan.
Dalam satu sesi latihan selama 1 jam mungkin pelatih kena bangunan semula lebih 30-50 kali. Bayangkan berapa banyak kesan senaman yang dilalui, semua nya berlaku secara sendiri, perlahan tetapi mampan. Dan kalau latihan dilakukan dengan kadar yang agak laju, ini akan memberi kesan aerobik kepada pelatih.
Selain dari itu, latihan berguling (rolling) juga memberi kesan kecergasan yang baik dari beberapa segi, yang sukar di dapati dalam seni-seni beladiri yang mengamalkan kedudukan berdiri sahaja.
Pertamanya, untuk berguling dengan sempurna memerlukan peranan dari otot-otot bahagian pertengahan badan dan perut, terutama berguling ke belakang (backward roll). Dalam jangka masa panjang amalan berguling akan memberi kesan perut yang kempis dan rata tanpa perlu kepada senaman duduk tubi (sit ups) yang berkonsepkan breakdown-and-rebuilt.
.
Keduanya, amalan berguling boleh bertindak sebagai satu bentuk mengurut badan (body massage) dan menjadi badan lebih relaks tetapi lasak. Bagi yang sudah biasa, aksi “ngeri” sepeti melayang diudara sebelum terhempas ke bumi sebenarnya sesuatu yang membantu meregang dan merelaks kan badan.
Ketiganya, amalan berguling mengalirkan darah ke bahagian otak yang jarang di dapati dalam kehidupan seharian (kecuali bagi orang Islam ketika sujud dalam solat). Jika diamalkan secara mampan, selain dari menyegarkan otak dengan pengaliran darah yang baik, dalam keadaan harian kaedah ini mengurangkan rasa pening-pening jika kita berdiri terlalu cepat apabila sudah lama duduk.
Regangan Sendi dan Otot Sokongan
Sistem senaman biasa seperti latihan bebanan memberi tumpuan kepada otot-otot besar kerana “nampak cantik” tanpa banyak memberi kesan kepada sendi dan otot sokongan, maka timbul ketidakseimbangan dimana otot besar menjadi kuat tetapi conditioning sendi dan otot sokongan tidak setimpal. Ketidakseimbangan ini boleh menyebabkan kecederaan. Kalau kita lihat pun sekarang lebih ramai orang, termasuk atlit atau ahli sukan, yang sakit-sakit sendi terutama sendi siku dan lutut.
Banyak teknik-teknik asas aikido melibatkan kuncian yang menumpu kepada sendi-sendi tangan seperti pergelangan, siku dan bahu. Jika dilakukan dengan tertib, kuncian-kuncian ini sebenarnya memberi kesan regangan dan conditioning kepada sendi-sendi dan otot-otot sokongan kecil yang jarang “diberi perhatian” dalam sistem senaman biasa.
Perkara ini sebenarnya diakui sendiri oleh mendiang pengasas aikido, Morihei Ueshiba didalam beberapa penulisan beliau. Pengamal aikido dalam jangkamasa panjang akan mempunyai sendi dan otot sokongan yang kuat dan anjal walaupun otot besar tidak menonjol.
Untuk bahagian kaki pula, keunikan latihan shikko (berjalan sambil berlutut) dan suwari waza (melakukan teknik dalam keadaan shikko) memberi keanjalan bahagian bawah badan (lower body) seperti sendi pinggang, lutut, buku lali dan jari-jari kaki yang jarang di dapati dengan bergerak dalam keadaan berdiri sahaja.
Sebenarnya budaya duduk diatas lantai orang-orang Asia adalah satu kaedah yang berkesan untuk mengekalkan keanjalan dan mobiliti sendi-sendi kaki, kerana duduk diatas lantai membuat sendi-sendi kaki digerak dan dilipat melalui full range of motion, terutama sendi lutut, jika dibandingkan dengan duduk di atas kerusi dimana lipatan sendi lutut hanya pada tahap 90o sahaja. Kalau dilihat orang-orang tua dahulu, jarang diantara mereka yang mengalami sakit-sakit sendi kerana kehidupan mereka melibatkan sendi-sendi digerakkan melalui full range of motion walaupun otot-otot utama mereka tidak “berketol”. Penyakit sendi adalah penyakit orang moden yang mengamal gaya hidup yang tidak menggerakkan sendi sepenuhnya.
Bergerak Dari Powerhouse
Semua pakar-pakar senaman dan kecergasan akan bersetuju bahawa “powerhouse” manusia adalah pada bahagian tengah (midsection) iaitu perut, pinggang, belakang dan pinggul. Dalam sistem senaman pilates ia nya dinamakan “the core”. Umumnya seni-seni beladiri juga mengguna konsep “powerhouse” ini untuk menjana kekuatan, bukan setakat otot-otot besar sahaja.
Semasa penulis menghadiri satu kursus lanjutan jurulatih senamrobik, satu sesi telah di tumpu kepada pergerakan-pergerakan kickboxing. Jurulatih pakar berkenaan menasihatkan kami agar “mengetatkan perut” kerana dari situ memudahkan pergerakan pantas kickboxing dilakukan mengikut tempo musik aerobik yang rancak. Jika tidak imbangan badan akan cepat hilang.
Dalam konteks ini, latihan shikko dan suwari waza dalam aikido yang disebutkan diatas tadi amatlah berkesan untuk membentuk “powerhouse” ini kerana dalam keadaan duduk untuk dapat bergerak dengan lancar memang terpaksa fokus kepada kawasan “powerhouse”. Dengan itu pengamal akan dapat mengekalkan kecergasan bergerak sehingga lanjut usia.
Beladiri Mengalah
Selain daripada kesan-kesan senaman yang di huraikan diatas, aikido juga adalah satu sistem beladiri yang bereksan dan boleh diamalkan sehingga lanjut usia, terutama aikido aliran aikkai.
Berkonsepkan “mengalah”, pengamal aikido tidak akan berlaga tenaga dengan penyerang kerana jika berlaga tenaga sudah pasti orang-orang tua atau yang tidak kuat akan kalah. Tetapi aikido mengambil sikap mengalah dengan ertikata mengikut sahaja aliran tenaga penyerang kemudian mengguna aliran tenaga itu kembali untuk membela diri. Makin kuat aliran tenaga lawan sebenarnya makin bahaya kesan dari teknik-teknik aikido.
Oleh kerana tidak mahu berlaga atau beradu tenaga, aikido adalah beladiri yang boleh diamalkan oleh golongan wanita, yang berbadan kurang sasa atau pun golongan lanjut usia (jika ianya dilatih secara serius). Secara tidak langsung kecergasan juga akan dapat dikekalkan secara berterusan.
Rumusan
Aikido ialah satu seni beladiri yang boleh diamalkan tidak kira peringkat usia, dan selari dengan itu ianya juga boleh dijadikan sistem senaman untuk mengekalkan kecergasan dan mobiliti secara berterusan. Bagi anda yang masih mencari-cari sistem kecergasan yang sesuai untuk anda, mungkin aikido jawapan bagi anda, terutama jika anda juga mencari kaedah beladiri yang sesuai dalam era penuh keganasan ini.
Selain sejenis seni beladiri yang amat berkesan, pengamalan aikido juga akan memberi kesan positif terhadap kecergasan dan kesihatan amnya dengan ciri-ciri nya yang unik.
Senaman Pemanas Badan
Selain daripada senaman regangan, kebanyakan seni beladiri menggunakan senaman-senaman persediaan membina kekuatan otot berkonsepkan muscle breakdown and rebuilt seperti pelbagai variasi tekan tubi (push ups), squats, star jumps dan seumpamanya. Senaman-senaman dengan konsep ini semakin sukar dilakukan dengan peningkatan usia kerana keupayaan badan untuk rebuilt selepas breakdown semakin berkurangan dengan usia. Kalau dipaksa juga mungkin badan akan mengalami kecederaan kerana otot yang belum sempat di rebuilt sepenuhnya telah di breakdown semula. Dengan sebab ini lah mungkin daya tarikan untuk mengamalkan seni beladiri sebagai sistem senaman sehingga usia lanjut tidak berapa menarik.
Sebaliknya senaman-senaman persiapan dalam aikido adalah berbentuk pemanas badan dan regangan sahaja. Tidak ada senaman-senaman berkonsepkan muscle breakdown and rebuilt diamalkan. Dengan ini para pengamal boleh terus melakukan latihan aikido sepenuhnya sampai usia lanjut. Menurut rakan-rakan yang pernah pergi ke pusat latihan sedunia aikido aikikai di Jepun adalah menjadi perkara biasa melihat ramai pengamal-pengamal berusia 50, 60 malah 70an masih mampu sama-sama giat berlatih dan berpeluh di dalam gelanggang, bukan setakat jadi “penasihat kehormat” di tepi atau pentadbir di dalam bilik mesyuarat sahaja.
Latihan Berpasangan
Salah satu kaedah peningkatan kecergasan dan kekuatan semulajadi melalui latihan aikido ialah dalam latihan berpasangan. Daripada hari pertama lagi boleh dikatakan lebih 90% masa latihan dalam aikido adalah dilakukan secara berpasangan, berlatih melakukan teknik terus keatas pasangan secara bergilir-gilir. Tidak ada konsep latihan in-the-air seperti bunga, form atau kata dalam aikido (melainkan dalam sesetengah aliran dalam latihan mengguna senjata).
Melalui latihan berpasangan ini dari awal lagi pelatih akan mengalami dan merasai terus bagaimana mengatasi resistance seterusnya mengawal badan pasangan. Dengan sendiri nya latihan seperti ini akan membina kekuatan dan kecergasan badan secara perlahan tetapi mampan (gradually but surely) tanpa melakukan senaman-senaman muscle breakdown and rebuilt tadi. Oleh kerana tidak melibatkan muscle breakdown jadi tidak perlu sangat kepada keupayaan muscle rebuilt, maka latihan aikido sesuai sebagai sistem kecergasan yang boleh dilakukan berterusan sehingga usia tua.
Sistem Latihan Pengimbang Koordinasi
Walaupun ianya mempunyai aplikasi khusus untuk beladiri, salah satu aspek latihan aikido yang unik untuk pengimbangan koordinasi ialah latihan diulang untuk kedua-dua belah badan. Contohnya satu serangan akan dilakukan dengan tangan kanan, dan selepas itu serangan yang sama diulangi tetapi dengan tangan kiri. Dari segi beladiri ini bermakna pengamal aikido dilatih untuk respons kepada serangan dari mana-mana belah tangan atau kaki lawan, dan ini amat jarang di dapati dalam seni beladiri lain.
Dari segi kecergasan ianya memastikan koordinasi pergerakan badan sebelah kanan dan kiri sama-sama diberi latihan. Manusia biasanya mempunyai “a strong side” misalnya kebanyakan manusia lebih fasih mengguna tangan kanan, dan biasanya hanya “strong side” ini sahaja yang diberi latihan terus eg latihan teknik hanya dari tumbukan tangan atau tendangan kaki kanan sahaja. Kalau tidak di awasi, kefasihan “strong side” akan jauh lebih baik dari “weak side”. Dari segi kecergasan ini meberi kesan tidak keseimbangan koordinasi diantara “strong side” dan “weak side” kita. Tetapi dengan latihan unik aikido ini koordinasi pergerakan dari kedua-dua “strong side” dan “weak side” dapat diseimbangi jadi pengamal aikido tidak kekok membuat pergerakan dari mana-mana arah. Keseluruhan koordinasi badan di bentuk secara lengkap dan seimbang.
Latihan Groundwork (Ukemi)
Kebanyakan teknik-teknik aikido berakhir degan pasangan tertiarap di lantai atau berguling untuk menyelamatkan diri dan sebenarnya kaedah ini juga meningkatkan kecergasan para pelatih secara tidak disedari.
Untuk bangun dari tertiarap di lantai dan berdiri semula sebenarnya merupakan satu bentuk senaman yang tidak ketara tetapi kesan dapat dirasakan bila sudah berulang-ulang kali di buat. Untuk berdiri semula semua anggota dari kaki hingga ke tangan diberi kesan latihan bebanan, berbeza dengan senamrobik dimana kesan latihan bebanan hanya tertumpu kebanyakan nya di bahagian kaki walhal bahagian atas badan (upper body) hanya melakukan pergerakan in-the-air tanpa bebanan.
Dalam satu sesi latihan selama 1 jam mungkin pelatih kena bangunan semula lebih 30-50 kali. Bayangkan berapa banyak kesan senaman yang dilalui, semua nya berlaku secara sendiri, perlahan tetapi mampan. Dan kalau latihan dilakukan dengan kadar yang agak laju, ini akan memberi kesan aerobik kepada pelatih.
Selain dari itu, latihan berguling (rolling) juga memberi kesan kecergasan yang baik dari beberapa segi, yang sukar di dapati dalam seni-seni beladiri yang mengamalkan kedudukan berdiri sahaja.
Pertamanya, untuk berguling dengan sempurna memerlukan peranan dari otot-otot bahagian pertengahan badan dan perut, terutama berguling ke belakang (backward roll). Dalam jangka masa panjang amalan berguling akan memberi kesan perut yang kempis dan rata tanpa perlu kepada senaman duduk tubi (sit ups) yang berkonsepkan breakdown-and-rebuilt.
.
Keduanya, amalan berguling boleh bertindak sebagai satu bentuk mengurut badan (body massage) dan menjadi badan lebih relaks tetapi lasak. Bagi yang sudah biasa, aksi “ngeri” sepeti melayang diudara sebelum terhempas ke bumi sebenarnya sesuatu yang membantu meregang dan merelaks kan badan.
Ketiganya, amalan berguling mengalirkan darah ke bahagian otak yang jarang di dapati dalam kehidupan seharian (kecuali bagi orang Islam ketika sujud dalam solat). Jika diamalkan secara mampan, selain dari menyegarkan otak dengan pengaliran darah yang baik, dalam keadaan harian kaedah ini mengurangkan rasa pening-pening jika kita berdiri terlalu cepat apabila sudah lama duduk.
Regangan Sendi dan Otot Sokongan
Sistem senaman biasa seperti latihan bebanan memberi tumpuan kepada otot-otot besar kerana “nampak cantik” tanpa banyak memberi kesan kepada sendi dan otot sokongan, maka timbul ketidakseimbangan dimana otot besar menjadi kuat tetapi conditioning sendi dan otot sokongan tidak setimpal. Ketidakseimbangan ini boleh menyebabkan kecederaan. Kalau kita lihat pun sekarang lebih ramai orang, termasuk atlit atau ahli sukan, yang sakit-sakit sendi terutama sendi siku dan lutut.
Banyak teknik-teknik asas aikido melibatkan kuncian yang menumpu kepada sendi-sendi tangan seperti pergelangan, siku dan bahu. Jika dilakukan dengan tertib, kuncian-kuncian ini sebenarnya memberi kesan regangan dan conditioning kepada sendi-sendi dan otot-otot sokongan kecil yang jarang “diberi perhatian” dalam sistem senaman biasa.
Perkara ini sebenarnya diakui sendiri oleh mendiang pengasas aikido, Morihei Ueshiba didalam beberapa penulisan beliau. Pengamal aikido dalam jangkamasa panjang akan mempunyai sendi dan otot sokongan yang kuat dan anjal walaupun otot besar tidak menonjol.
Untuk bahagian kaki pula, keunikan latihan shikko (berjalan sambil berlutut) dan suwari waza (melakukan teknik dalam keadaan shikko) memberi keanjalan bahagian bawah badan (lower body) seperti sendi pinggang, lutut, buku lali dan jari-jari kaki yang jarang di dapati dengan bergerak dalam keadaan berdiri sahaja.
Sebenarnya budaya duduk diatas lantai orang-orang Asia adalah satu kaedah yang berkesan untuk mengekalkan keanjalan dan mobiliti sendi-sendi kaki, kerana duduk diatas lantai membuat sendi-sendi kaki digerak dan dilipat melalui full range of motion, terutama sendi lutut, jika dibandingkan dengan duduk di atas kerusi dimana lipatan sendi lutut hanya pada tahap 90o sahaja. Kalau dilihat orang-orang tua dahulu, jarang diantara mereka yang mengalami sakit-sakit sendi kerana kehidupan mereka melibatkan sendi-sendi digerakkan melalui full range of motion walaupun otot-otot utama mereka tidak “berketol”. Penyakit sendi adalah penyakit orang moden yang mengamal gaya hidup yang tidak menggerakkan sendi sepenuhnya.
Bergerak Dari Powerhouse
Semua pakar-pakar senaman dan kecergasan akan bersetuju bahawa “powerhouse” manusia adalah pada bahagian tengah (midsection) iaitu perut, pinggang, belakang dan pinggul. Dalam sistem senaman pilates ia nya dinamakan “the core”. Umumnya seni-seni beladiri juga mengguna konsep “powerhouse” ini untuk menjana kekuatan, bukan setakat otot-otot besar sahaja.
Semasa penulis menghadiri satu kursus lanjutan jurulatih senamrobik, satu sesi telah di tumpu kepada pergerakan-pergerakan kickboxing. Jurulatih pakar berkenaan menasihatkan kami agar “mengetatkan perut” kerana dari situ memudahkan pergerakan pantas kickboxing dilakukan mengikut tempo musik aerobik yang rancak. Jika tidak imbangan badan akan cepat hilang.
Dalam konteks ini, latihan shikko dan suwari waza dalam aikido yang disebutkan diatas tadi amatlah berkesan untuk membentuk “powerhouse” ini kerana dalam keadaan duduk untuk dapat bergerak dengan lancar memang terpaksa fokus kepada kawasan “powerhouse”. Dengan itu pengamal akan dapat mengekalkan kecergasan bergerak sehingga lanjut usia.
Beladiri Mengalah
Selain daripada kesan-kesan senaman yang di huraikan diatas, aikido juga adalah satu sistem beladiri yang bereksan dan boleh diamalkan sehingga lanjut usia, terutama aikido aliran aikkai.
Berkonsepkan “mengalah”, pengamal aikido tidak akan berlaga tenaga dengan penyerang kerana jika berlaga tenaga sudah pasti orang-orang tua atau yang tidak kuat akan kalah. Tetapi aikido mengambil sikap mengalah dengan ertikata mengikut sahaja aliran tenaga penyerang kemudian mengguna aliran tenaga itu kembali untuk membela diri. Makin kuat aliran tenaga lawan sebenarnya makin bahaya kesan dari teknik-teknik aikido.
Oleh kerana tidak mahu berlaga atau beradu tenaga, aikido adalah beladiri yang boleh diamalkan oleh golongan wanita, yang berbadan kurang sasa atau pun golongan lanjut usia (jika ianya dilatih secara serius). Secara tidak langsung kecergasan juga akan dapat dikekalkan secara berterusan.
Rumusan
Aikido ialah satu seni beladiri yang boleh diamalkan tidak kira peringkat usia, dan selari dengan itu ianya juga boleh dijadikan sistem senaman untuk mengekalkan kecergasan dan mobiliti secara berterusan. Bagi anda yang masih mencari-cari sistem kecergasan yang sesuai untuk anda, mungkin aikido jawapan bagi anda, terutama jika anda juga mencari kaedah beladiri yang sesuai dalam era penuh keganasan ini.
Sunday, March 23, 2008
Tai Chi Chuan: Holistic Basic Perspective
Tai Chi Chuan : A Holistic Basic Perspective
By : Zulkipli b Hj Ismail
Introduction
Tai Chi Chuan (taichi) is an art that is frequently misunderstood by society, including among the Chinese community itself. What more to say among the non-Chinese community.
The most popular view is that taichi is an exercise regime for old people. Even though this view is not wrong per se, it is only one of the benefits and functions of taichi, the most basic function.
In this article I will try to give an overview of the full range of benefits through the practice of taichi, depending of course on the individual’s level of desire and commitment.
This article is based on my experience as a practitioner of Tai Chi Huang, a traditional taichi style that encompasses a comprehensive range of benefits, from fitness to self defense, for more than 12 years.
Exercise Regimen Providing Opportunity For All
At its most basic, with its slow and soft movements, taichi is an exercise regimen that is suitable for all walks of life, especially those with limited range of physical movement like the elderly.
The benefits of taichi can immediately be seen from this basic aspect, where taichi gives “hope” and opportunity for the elderly and those with limited physical movement to continue being active, at least mitigating even if not completely curing, the effects of ageing and chronic physical limitations.
A lot of people practice taichi for this purpose, especially for the elderly who have no alternatives to maintain a bit of fitness and mobility.
Exercise Regimen To Strengthen The Base
Strength and fitness of the legs is the base for comprehensive fitness. This is why military and police basic training involves a lot of running and leg work. In this aspect taichi is an exercise regime that focus on the development of leg strength and eventually more solid and stable footing.
Anybody who has seen a taichi form or routine being performed will definitely notice that throughout the form the legs are kept slightly bent, never straight. This means that the leg muscles, especially the main thigh muscles, are directly bearing the weight of the body at all times without much assistance from the bone structure, at least initially. When combined with the transfer of weight from one leg to another in a slow and controlled manner, it is really challenging and will progressively develop the leg strength, stability and solidity of footing.
In my experience learning and teaching, new taichi practitioners, irrespective of age, will feel “heat” in the leg muscles especially in the thighs and to a certain extent groin area, even those who practiced other martial arts. Normally this sensation will surprised them, especially the young ones who feel that they are still strong enough, because they find it hard to believe such slow and soft movements can bring about such a demanding challenge to the legs.
Exercise Regimen To Strengthen The Base Without Impact
Exercises like jogging and aerobics, although no doubt good for leg strength and cardio-vascular fitness, involves a lot of impact. Every time a foot touches the ground will create an impact that will jolt the body including the joints and internal organs, increasing the wear and tear. Not everybody can withstand this kind of impact and if not handled correctly will result in injuries (including internal injuries) and/or the person will stop doing the exercises because of discomfort.
Related to this, generally the body’s ability to recuperate will decline with age, so the impact as mentioned above will have more adverse effect as we aged compared to when we were still young. Thus it is not easy to maintain this kind of activities until old age.
On the other hand, the practice of taichi will strengthen the legs and make our footing more stable without impact or jolting on the body, joints and organs. Therefore taichi is safe to be practiced by all age groups, thus maintaining fitness and leg conditioning, because it does not depend on a body that can sustain impact or good recuperative rate.
Exercise Regimen To Maintain Mobility
As the body gets older, normally the things that deteriorate fast is mobility especially at the joints. In the context of movement, the main joints are the hips, waist and spine especially lower spine/back. If not regularly exercised through their full range of motion, these areas will gradually become stiff and make it difficult to move to the extent of potentially leading to injuries.
For example, lack of mobility in the hip joints area will make it difficult to take proper and controlled steps. Any slight slip of the footing can cause a fall and result in injury, and is the most common cause of injury in the elderly.
Taichi focus a lot on moving from the hips, waist and lower back areas. Actually most martial arts also focus their movements and derive power from these areas, but the difference is that in taichi the movements are done softly and as such can be practiced continuously, that will maintain mobility, until old age.
In Tai Chi Huang, there are 5 preparatory exercises, normally done before doing the form proper. I always recommend to new students not to neglect practicing these prep exercises, even if they are unable to do the proper form. These prep exercises actually will help a lot in maintaining the flexibility and mobility of the hips, waist and lower back areas, as well as promoting relaxation.
Leg strength and stable footing when combined with this flexibility will maintain the fitness and mobility of the practitioner regardless of age.
Exercise Regimen for Stress Management
Stress leads to tense muscles which then leads to fatigue, body aches and headache as well as contribute to ailments such as high blood pressure and migraine.
The practice of taichi with proper execution of 3 main principles of “sung”, natural deep breathing and “yi” will contribute a great deal to stress management.
Focusing on “sung” (relaxation) will make the muscles relaxed. Blood flows better when muscles are relaxed thus more efficient in supplying oxygen to the muscles and organs.
Natural deep breathing practiced with the movements will have a positive effect in increasing the efficiency of the lungs to supply oxygen to and take away waste products from the bloodstream system.
Thus the combination of “sung” and natural deep breathing will have a positive effect in the sense of supplying oxygen and disposing of toxins more efficiently which will rejuvenate the body.
Apart from that, concentration on “yi” (intention), where every movement is initiated by the intention in the mind, will provide a new focus to the mind, away from the worries, which will relax and refresh it.
When performed properly, the taichi practitioner will feel more at ease physically and mentally after going through the form.
In my teaching experience, there are practitioners who stated that when they can’t sleep they perform the 5 preparatory exercises for 10-15 minutes, after which they feel more relaxed and able to sleep well.
Exercise Regimen To Teach Moving From The Center
I was already an active black belt in another martial art (Japanese) when I started taichi. That martial art in principle require relaxed movements and moving from the center but at that time there was no local master of the art who can teach at that level, thus I still find myself using my muscles mostly. Thus my primary purpose in seeking taichi was to “soften” myself and learn to move from the center for my that martial art. In this I was not disappointed.
For martial artists especially, and sportsmen in general, taichi teaches you to relax and move from the center, moving the arms in tandem with the center and not by themselves, which almost all martial arts and sports advocate for more power. Taichi does not (initially) teaches you techniques but instead train you to move correctly, move from the center, which you can then apply to almost any martial arts or sports.
In my teaching experience, I have students who are golfers stated that they can make longer drives by using the principles or relaxing and moving from the center, basic principles which I emphasis even from the 5 prep exercises.
Exercise Regimen To Stimulate The Internal Energy Flow (“Chi”)
At the next level, taichi is an exercise regime that stimulates the flow of natural internal energy called “chi”. The difference between taichi as a physical exercise and as a chi stimulator is in the focus of mental intention (yi). By applying yi the internal energy is channeled to propel the physical movements, not muscular force.
Unlike physical strength which decreases with age, chi becomes “stronger” with continuous taichi practice regardless of age. The decline in physical strength is “compensated” by the increase in flow of chi, maintaining the health and fitness of the practitioner. It is not surprising to see many elderly taichi practitioners still able to continue this exercise into their 60s and 70s.
A phenomenon which I notice is that the practitioners with good chi flow mostly have a younger complexion than their real age. I can say that chi flow is indeed a natural “elixir of youth”.
Self Defense System That Refuse To Resist
On another level, taichi is a self defense system that is unique and effective.
One of the uniqueness of taichi as a self defense system is its refusal to resist in terms of meeting force with force. This is based on the philosophy that a person’s strength has its limit, and when this limit is reached the person will lose. Instead, taichi take the attitude of “surrendering” in the sense of following the opponents force while redirecting it to a “harmless” direction.
An analogy that is often used is like a big boulder is about to fall on you, you will be crushed if you try to stop it head on (taken to mean as blocking an opponent’s strength), but the chances of being safe will increase if you redirect and slightly change the direction of fall of the boulder (taken to mean as using circular motions to follow and redirect the opponent’s strength).
Another analogy is the difference between a hard concrete slab and rattan (rotan). Rattan is a material which is light and flexible but is extraordinarily “strong”, difficult to break or destroy, compare with a cement slab which is hard but easier to break. (Ponder this : why is it that when martial artists do breaking demo or training, they use bricks, cement slabs or wood, but never rattan?). Thus the strength that the taichi practitioner tries to emulate and obtain is like the rattan, light and flexible but very difficult to destroy.
The peak of taichi as a self defense system is the ability to sense, follow and redirect an opponent’s force. Through the sense of touch, the taichi expert can sense the opponent’s balance, direction and magnitude of force and “counterattack” without being realised by the opponent.
This ability is honed through the diligent partner practice of “tsui sao” (push hand). In my early experience of practicing tsui sao, I was easily unbalanced by my instructor even when physical size and brawn is in my favour. I can imagine in that unbalanced state if the instructor follow up with strikes there is not much I can do to retaliate.
It is important to note that to reach this ability is not easy, needing perseverance and sincerity in seeking knowledge, especially in applying the basic principles of “yi”, “sung” and “jing”. But once this ability is achieved you would have obtained something precious which can be applicable for your whole life because it does not depend on physical strength.
Exercise System To Develop Power Beyond The Physical Size
Chi flow also generates power exceeding what is seemingly possible based on the physical size, when applying chi flow as an internal energy (“jing” atau “peng jing”) concentrated in the area 1-2 inches below the navel (“dan tien”). The unique and difficult part to obtain this power is that the whole upper body, especially the hands, shoulders and chest must be relaxed without any muscular tension or exertion, all force focused on the dan tien. In the early stages this is very difficult to do as we are so used to the concept that power comes from the use of muscular strength in the hands, shoulders and chest muscles.
In my experience as a taichi practitioner, this is not an impossibility as I have personally experienced being pushed and pushing while in sung state applying peng jing.
“Iron Shirt” System
Apart from the abnormal power mentioned above, for a few gifted practitioners, chi especially when combined with breathing practice (“chi kung”), also gives the ability to absorb hits and strikes on the body. In some circles this is also called “iron shirt”.
Again it is imperative to note that to achieve this level of chi flow is not easy and requires high level of commitment and perseverance and, as mentioned above, a bit of gift.
No Mysticism
The most important consideration from a Muslim practitioner perspective is that all the above are achievable naturally, through serious, committed and continuous training and study, without any doubtful mantras or mystical ceremonies. This is where our patience, perseverance and sincerity is tested because, like in other areas of life, something valuable is not easy to get.
Cross Training
2 main critics that modern sports science made towards taichi are:
i Lack or no cardio-vascular effect (i.e does not raise the heart and breathing rate)
ii Lack of resistance exercise to maintain tone or strength of the muscles.
These 2 things are considered as important fitness components based on scientific findings.
As someone who has undergone training as a “modern” fitness instructor, I have to admit there are some truth in the criticisms, but we have to understand taichi in the context of the time that it was formulated.
In its formative years several thousand years ago, daily life of the people involved hard physical labour as farmers, hunters etc. Even those who were not farmers still live a life full of motion and physical work like walking and lifting things. Thus what is now known as components of fitness by modern sports science are just part and parcel of daily life back then. Taichi can therefore be looked upon as a complement to this hard life.
But in this modern times we have to admit that most of us go through daily life without using much demand on physical fitness, in other words most of us are “pen pushers”. Thus I would agree that the taichi practitioners, especially the younger ones, do some cross-training in some other exercise forms like jogging, aerobics and calisthenics/weight training to complete our exercise regimen.
I myself still do jogging, aerobics and senaman silat regularly to round off my exercise regimen and complement taichi which I consider as my main activity.
By : Zulkipli b Hj Ismail
Introduction
Tai Chi Chuan (taichi) is an art that is frequently misunderstood by society, including among the Chinese community itself. What more to say among the non-Chinese community.
The most popular view is that taichi is an exercise regime for old people. Even though this view is not wrong per se, it is only one of the benefits and functions of taichi, the most basic function.
In this article I will try to give an overview of the full range of benefits through the practice of taichi, depending of course on the individual’s level of desire and commitment.
This article is based on my experience as a practitioner of Tai Chi Huang, a traditional taichi style that encompasses a comprehensive range of benefits, from fitness to self defense, for more than 12 years.
Exercise Regimen Providing Opportunity For All
At its most basic, with its slow and soft movements, taichi is an exercise regimen that is suitable for all walks of life, especially those with limited range of physical movement like the elderly.
The benefits of taichi can immediately be seen from this basic aspect, where taichi gives “hope” and opportunity for the elderly and those with limited physical movement to continue being active, at least mitigating even if not completely curing, the effects of ageing and chronic physical limitations.
A lot of people practice taichi for this purpose, especially for the elderly who have no alternatives to maintain a bit of fitness and mobility.
Exercise Regimen To Strengthen The Base
Strength and fitness of the legs is the base for comprehensive fitness. This is why military and police basic training involves a lot of running and leg work. In this aspect taichi is an exercise regime that focus on the development of leg strength and eventually more solid and stable footing.
Anybody who has seen a taichi form or routine being performed will definitely notice that throughout the form the legs are kept slightly bent, never straight. This means that the leg muscles, especially the main thigh muscles, are directly bearing the weight of the body at all times without much assistance from the bone structure, at least initially. When combined with the transfer of weight from one leg to another in a slow and controlled manner, it is really challenging and will progressively develop the leg strength, stability and solidity of footing.
In my experience learning and teaching, new taichi practitioners, irrespective of age, will feel “heat” in the leg muscles especially in the thighs and to a certain extent groin area, even those who practiced other martial arts. Normally this sensation will surprised them, especially the young ones who feel that they are still strong enough, because they find it hard to believe such slow and soft movements can bring about such a demanding challenge to the legs.
Exercise Regimen To Strengthen The Base Without Impact
Exercises like jogging and aerobics, although no doubt good for leg strength and cardio-vascular fitness, involves a lot of impact. Every time a foot touches the ground will create an impact that will jolt the body including the joints and internal organs, increasing the wear and tear. Not everybody can withstand this kind of impact and if not handled correctly will result in injuries (including internal injuries) and/or the person will stop doing the exercises because of discomfort.
Related to this, generally the body’s ability to recuperate will decline with age, so the impact as mentioned above will have more adverse effect as we aged compared to when we were still young. Thus it is not easy to maintain this kind of activities until old age.
On the other hand, the practice of taichi will strengthen the legs and make our footing more stable without impact or jolting on the body, joints and organs. Therefore taichi is safe to be practiced by all age groups, thus maintaining fitness and leg conditioning, because it does not depend on a body that can sustain impact or good recuperative rate.
Exercise Regimen To Maintain Mobility
As the body gets older, normally the things that deteriorate fast is mobility especially at the joints. In the context of movement, the main joints are the hips, waist and spine especially lower spine/back. If not regularly exercised through their full range of motion, these areas will gradually become stiff and make it difficult to move to the extent of potentially leading to injuries.
For example, lack of mobility in the hip joints area will make it difficult to take proper and controlled steps. Any slight slip of the footing can cause a fall and result in injury, and is the most common cause of injury in the elderly.
Taichi focus a lot on moving from the hips, waist and lower back areas. Actually most martial arts also focus their movements and derive power from these areas, but the difference is that in taichi the movements are done softly and as such can be practiced continuously, that will maintain mobility, until old age.
In Tai Chi Huang, there are 5 preparatory exercises, normally done before doing the form proper. I always recommend to new students not to neglect practicing these prep exercises, even if they are unable to do the proper form. These prep exercises actually will help a lot in maintaining the flexibility and mobility of the hips, waist and lower back areas, as well as promoting relaxation.
Leg strength and stable footing when combined with this flexibility will maintain the fitness and mobility of the practitioner regardless of age.
Exercise Regimen for Stress Management
Stress leads to tense muscles which then leads to fatigue, body aches and headache as well as contribute to ailments such as high blood pressure and migraine.
The practice of taichi with proper execution of 3 main principles of “sung”, natural deep breathing and “yi” will contribute a great deal to stress management.
Focusing on “sung” (relaxation) will make the muscles relaxed. Blood flows better when muscles are relaxed thus more efficient in supplying oxygen to the muscles and organs.
Natural deep breathing practiced with the movements will have a positive effect in increasing the efficiency of the lungs to supply oxygen to and take away waste products from the bloodstream system.
Thus the combination of “sung” and natural deep breathing will have a positive effect in the sense of supplying oxygen and disposing of toxins more efficiently which will rejuvenate the body.
Apart from that, concentration on “yi” (intention), where every movement is initiated by the intention in the mind, will provide a new focus to the mind, away from the worries, which will relax and refresh it.
When performed properly, the taichi practitioner will feel more at ease physically and mentally after going through the form.
In my teaching experience, there are practitioners who stated that when they can’t sleep they perform the 5 preparatory exercises for 10-15 minutes, after which they feel more relaxed and able to sleep well.
Exercise Regimen To Teach Moving From The Center
I was already an active black belt in another martial art (Japanese) when I started taichi. That martial art in principle require relaxed movements and moving from the center but at that time there was no local master of the art who can teach at that level, thus I still find myself using my muscles mostly. Thus my primary purpose in seeking taichi was to “soften” myself and learn to move from the center for my that martial art. In this I was not disappointed.
For martial artists especially, and sportsmen in general, taichi teaches you to relax and move from the center, moving the arms in tandem with the center and not by themselves, which almost all martial arts and sports advocate for more power. Taichi does not (initially) teaches you techniques but instead train you to move correctly, move from the center, which you can then apply to almost any martial arts or sports.
In my teaching experience, I have students who are golfers stated that they can make longer drives by using the principles or relaxing and moving from the center, basic principles which I emphasis even from the 5 prep exercises.
Exercise Regimen To Stimulate The Internal Energy Flow (“Chi”)
At the next level, taichi is an exercise regime that stimulates the flow of natural internal energy called “chi”. The difference between taichi as a physical exercise and as a chi stimulator is in the focus of mental intention (yi). By applying yi the internal energy is channeled to propel the physical movements, not muscular force.
Unlike physical strength which decreases with age, chi becomes “stronger” with continuous taichi practice regardless of age. The decline in physical strength is “compensated” by the increase in flow of chi, maintaining the health and fitness of the practitioner. It is not surprising to see many elderly taichi practitioners still able to continue this exercise into their 60s and 70s.
A phenomenon which I notice is that the practitioners with good chi flow mostly have a younger complexion than their real age. I can say that chi flow is indeed a natural “elixir of youth”.
Self Defense System That Refuse To Resist
On another level, taichi is a self defense system that is unique and effective.
One of the uniqueness of taichi as a self defense system is its refusal to resist in terms of meeting force with force. This is based on the philosophy that a person’s strength has its limit, and when this limit is reached the person will lose. Instead, taichi take the attitude of “surrendering” in the sense of following the opponents force while redirecting it to a “harmless” direction.
An analogy that is often used is like a big boulder is about to fall on you, you will be crushed if you try to stop it head on (taken to mean as blocking an opponent’s strength), but the chances of being safe will increase if you redirect and slightly change the direction of fall of the boulder (taken to mean as using circular motions to follow and redirect the opponent’s strength).
Another analogy is the difference between a hard concrete slab and rattan (rotan). Rattan is a material which is light and flexible but is extraordinarily “strong”, difficult to break or destroy, compare with a cement slab which is hard but easier to break. (Ponder this : why is it that when martial artists do breaking demo or training, they use bricks, cement slabs or wood, but never rattan?). Thus the strength that the taichi practitioner tries to emulate and obtain is like the rattan, light and flexible but very difficult to destroy.
The peak of taichi as a self defense system is the ability to sense, follow and redirect an opponent’s force. Through the sense of touch, the taichi expert can sense the opponent’s balance, direction and magnitude of force and “counterattack” without being realised by the opponent.
This ability is honed through the diligent partner practice of “tsui sao” (push hand). In my early experience of practicing tsui sao, I was easily unbalanced by my instructor even when physical size and brawn is in my favour. I can imagine in that unbalanced state if the instructor follow up with strikes there is not much I can do to retaliate.
It is important to note that to reach this ability is not easy, needing perseverance and sincerity in seeking knowledge, especially in applying the basic principles of “yi”, “sung” and “jing”. But once this ability is achieved you would have obtained something precious which can be applicable for your whole life because it does not depend on physical strength.
Exercise System To Develop Power Beyond The Physical Size
Chi flow also generates power exceeding what is seemingly possible based on the physical size, when applying chi flow as an internal energy (“jing” atau “peng jing”) concentrated in the area 1-2 inches below the navel (“dan tien”). The unique and difficult part to obtain this power is that the whole upper body, especially the hands, shoulders and chest must be relaxed without any muscular tension or exertion, all force focused on the dan tien. In the early stages this is very difficult to do as we are so used to the concept that power comes from the use of muscular strength in the hands, shoulders and chest muscles.
In my experience as a taichi practitioner, this is not an impossibility as I have personally experienced being pushed and pushing while in sung state applying peng jing.
“Iron Shirt” System
Apart from the abnormal power mentioned above, for a few gifted practitioners, chi especially when combined with breathing practice (“chi kung”), also gives the ability to absorb hits and strikes on the body. In some circles this is also called “iron shirt”.
Again it is imperative to note that to achieve this level of chi flow is not easy and requires high level of commitment and perseverance and, as mentioned above, a bit of gift.
No Mysticism
The most important consideration from a Muslim practitioner perspective is that all the above are achievable naturally, through serious, committed and continuous training and study, without any doubtful mantras or mystical ceremonies. This is where our patience, perseverance and sincerity is tested because, like in other areas of life, something valuable is not easy to get.
Cross Training
2 main critics that modern sports science made towards taichi are:
i Lack or no cardio-vascular effect (i.e does not raise the heart and breathing rate)
ii Lack of resistance exercise to maintain tone or strength of the muscles.
These 2 things are considered as important fitness components based on scientific findings.
As someone who has undergone training as a “modern” fitness instructor, I have to admit there are some truth in the criticisms, but we have to understand taichi in the context of the time that it was formulated.
In its formative years several thousand years ago, daily life of the people involved hard physical labour as farmers, hunters etc. Even those who were not farmers still live a life full of motion and physical work like walking and lifting things. Thus what is now known as components of fitness by modern sports science are just part and parcel of daily life back then. Taichi can therefore be looked upon as a complement to this hard life.
But in this modern times we have to admit that most of us go through daily life without using much demand on physical fitness, in other words most of us are “pen pushers”. Thus I would agree that the taichi practitioners, especially the younger ones, do some cross-training in some other exercise forms like jogging, aerobics and calisthenics/weight training to complete our exercise regimen.
I myself still do jogging, aerobics and senaman silat regularly to round off my exercise regimen and complement taichi which I consider as my main activity.
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