JUNBI UNDO

Junbi Undo (preliminary exercises) is the warm up exercises of Goju-Ryu Karate-Do. It consists of a systematic full body series of exercises designed to warm up, strengthen, stretch, condition, co-ordinate and prepare the Karate practitioner’s body and mind for the challenges of traditional Karate training. The Junbi Undo exercises were compiled and developed by Master Chojun Miyagi after years of research and consultation with physicians and other Martial Arts’ Sensei. Contained within these exercises are a variety of Karate Kihon (basics) which include stances, strikes, punches, blocks, and kicks. Junbi Undo exercises also develop Qigong, pronounced “Chi Kung” (practice of internal and external universal energy) and Kokyu-Ho (inhale/exhale breathing method).

The preliminary exercises begin with a stretching of the joints of the toes, then continue with stretching exercises for the ankles, exercises for the tendon, moving up through the legs, the torso, and upper limbs, finishing up with exercises for the neck. The latter exercises are to build up physical strength and stamina. Students who find themselves lacking in physical strength and/or stamina should do these exercises repeatedly to help them develop their muscles, physical strength, stamina, and also to help them strengthen their joints. Students should make sure to exhale and inhale correctly while doing each exercise. Doing the exercises with correct breathing helps to improve the blood circulation and strengthens the internal organs, as well as aiding muscles development. Thus, for these reasons, doing the preliminary exercises before starting the formal karate training is important.

Warm-up exercises we do at the present were developed by Miyagi Chojun Sensei. These warm-up exercises are used not only for improving muscles but also as a base for the improvement of the karate techniques. Besides, these exercises were developed seriously to meet human body needs. To do exhausting trainings of karate without preliminary exercises would cause damages to the muscles. The student would lack also speed and flexibility of movement.

 

It is very important to begin with slight exercises in order to warm-up the muscles, improve all the joints and make the blood circulate. After warm-up exercises, our body will be ready to start a hard training. These easy exercises will help us to improve our karate techniques and to make us get enthusiastic as well. These exercises are destined to serve as a form of mental and physical training for the whole life.

 

Warm-up exercises starts by stretching toe joints,

following then with exercises to stretch ankles,

exercises for Achilles heel,

legs,

the trunk (torso),

and upper extremities,

and ending with exercises for your neck.

Last exercises are to develop the strength and stamina. Students with lack of strength and/or endurance must practice these exercises repeatedly to help to develop their muscles, their physical strength, their endurance and also to make easier the strengthening of their joints. Students must try to breath and exhale correctly during each exercise. Make exercises with a correct breathing help you to improve the blood stream and strengthen the internal organs, at the same time as muscular development is facilitated. For these reasons, it is important to do warm-up exercises before beginning the karate formal training.

In this training flexibility exercises for joints are done, getting more movement in joints, and muscular elasticity exercises to get more agility in sport practice.

Executed at the beginning of every training session. Their goal is to strength muscles and joints at the same time that make you ready for the physical training. These exercises improve stamina and technical execution.

Through these exercises the following advantages are achieved:

Rise in body’s temperature, because of work done.

Increase of blood stream, due to increase cardiac rhythm because of activation of cardiovascular system.

Increase of nerve impulse, getting a better physical condition and improving psychomotor reflexes.

More speed and efficiency in muscles is achieve, due to contraction and relax mechanism of muscles during the training.

Decrease of muscular tension, due to oxygenate your body and getting a blood flow increase.

Increase the performance of the karateka as well as his sense of security, because of his faith in his great potential.  Tiredness is delayed and endured.