Tag: Sifu Oscar

The Power Of One-Leg Squats In Kung Fu and Tai Chi

Oscar AgramonteWah Lum

Today, I wanted to dive deeper into the power and benefits of one-leg squats for our students.

Our Kung Fu Students Know One-Leg Squats!

Our Style has Tam Tui in the name after all!

Performance science leader and coach Dr. Alex Natera has done an excellent job testing and categorizing the relative loading between the target and assisting the leg in various lower-body exercises. His research, using force plate data shows the following weight distribution:

– Bilateral Squat (your two-leg squat, or think of our Riding Horse Stance): 50/50

– Step-Up: 56/44

– Split Squat (think Kneeling Horse Stance for our Kung Fu students): 65/35

– Rear Foot Elevated Split Squat: 78/22

– Single-Leg Squat (Tam Tui or Pistol Squat): 100/0

Natera’s research also demonstrates that a one-leg squat with 50% body weight (BW) in external load equals a 2x BW back squat. For example, if you weigh 200 lbs and can do a one-leg squat with 100 lbs in external load, it would equate to a 400-lb back squat. 

Pretty impressive, right? 

Building Up to One-Leg Squats

It’s essential to build significant strength in a split squat before attempting a one-leg squat. Aim to lift 50% of your BW in a split squat first. This builds the motor control needed for one-leg squats and sets you up for success. 

Why are One-Leg Squats Important? 

– Greater Coordination: One-leg squats demand much more coordination. Taking one leg off the ground engages side-to-side stabilizer muscles like the adductors (inner thigh) and hip rotators (glute medius). 

– Lower Orthopedic Cost: One-leg squats, along with the other exercises mentioned, have a lower orthopedic cost. They challenge students with lighter loads, reducing negative side effects of spinal compression. 

However, that lower orthopedic cost comes with a warning: you have to be able to perform a bodyweight split squat pain-free first! Even if you never manage a full one-leg squat, you can still reap many of the benefits of single leg training with split squats or step-ups.

Embrace the challenge, and I would love to hear your thoughts or questions!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

The Benefits of Single Leg Training In Kung Fu And Tai Chi

Oscar AgramonteWah Lum

Ever wondered why we do single leg training in our Kung Fu and Tai Chi Classes? 

Yes, “because they are cool” is a valid reason, but there are also other awesome benefits. 

  1. Better Balance: Standing on one leg makes certain muscles on the opposite side work hard to keep you steady. These include: 

           – Glute Medius: A muscle on the side of your hip that helps with side-to-side movements and balance. 

           – Adductor: Muscles inside your thigh that help pull your legs together and stabilize you. 

           – Quadratus: A muscle in your lower back that helps keep your spine stable. 

  1. More Muscles Working: With these muscles engaged, single leg exercises become 3D. You have to keep your balance against, twisting, sideways, and forward-backward forces. 
  2. Real- Life Strength: Single leg exercises copy real life moves and sports, making you stronger for your everyday activities. 
  3. Prevent Injuries: Working each leg separately fixes muscle imbalances, reduces injury risk and improving balance and coordination. 
  4. Stronger Core: Being on one leg requires more core strength than being on two legs, making your whole body stronger. 

Enjoy the balance, stability, and strength of single-leg training at Wah Lum Kung Fu & Tai Chi!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Discover How Tai Chi Can Improve Your Blood Pressure

Oscar AgramonteWah Lum

Our Tai Chi students may already know this, but I wanted to share some cool news to our Kung Fu students. 

A recent study found that Tai Chi can lower blood pressure even better than aerobic exercise. 

In a study published in February 2024, researchers discovered that Tai Chi improved systolic blood pressure more than aerobic exercise. The study included 342 adults from China with prehypertension. 

Participants were divided into two groups: one practiced Tai Chi, and the other did aerobic exercise. Both groups exercised four times a week for 60 minutes each session. 

After 6 and 12 months, the Tai Chi group showed better improvements in systolic blood pressure. 

Tai Chi is similar to isometric exercise. It involved holding static or slow, smooth moments using your body’s weight to strengthen muscles, tendons, and ligaments and increase flexibility. 

This makes Tai Chi a great, easy alternative to traditional aerobic exercises for lowering blood pressure and improving heart health. 

Check out the full study summary HERE 

Stay healthy and active!

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.

Master Your Eating Habits Like Your Martial Arts Moves

Oscar AgramonteWah Lum

I want to share some practical tips to help you stay on track with your health goals while fully enjoying your meals. 

Just as in Kung Fu and Tai Chi, where precision, awareness, and discipline are key, mindful eating can greatly enhance your overall well-being and training.

It’s all about paying attention to your food- savoring each bite, listening to your body’s hunger and fullness cues, and enjoying the overall eating experience without distractions. 

Tips for Practicing Mindful Eating:

  1. Slow Down: In Kung Fu and Tai Chi training, every move is deliberate and controlled. Apply the same principles to your eating. Take your time to eat. Chew each bite thoroughly and savor the flavors and textures.
  2. Eliminate Distractions: Try to eat without distractions such as TV, phones, or computers. Focus solely on your meal and the company around you. Just as you would eliminate distractions to concentrate during training, do the same during meals.
  3. Listen to Your Body: Pay attention to your hunger and fullness signals. Eat when you’re hungry and stop when you’re comfortably full. When training at Wah Lum, listening to your body is crucial to avoid injury and optimize performance. Apply this awareness to your eating habits.
  4. Enjoy Your Food: We tell our students to enjoy the process of mastering a new technique. Apply the same principle to appreciating each meal – its taste, aroma, and presentation. This can enhance your satisfaction and reduce the desire for unhealthy snacks later.

By incorporating these mindful eating strategies into your routine, you can enjoy delicious food while staying on track with your health goals, just as you balance enjoyment and discipline in your martial arts training.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals. Email: kungfu@wahlum.com for info.