Wing Tsun - Wing Chun kung-fu movements work on the toning of the body to get flexibility in techniques for self-defense. These movements are also very good for the body and mind.

In the straight punch, called the character sun thrusting punch, the triceps are used. The single punch requires you to lock out the punch and then circle the wrist and then snap the hand closed to make a fist. You are getting a stretch of the forearm muscles and a fast twitch closure of the hand. Be sure to keep the elbow downward as you punch and finish it.

Augment your wrist circles with forearm exercises with light weights, one to two pounds, preferable with strap-on wrist weights but dumbbells are work well.

Combine the single character sun thrusting punch with some wall push-ups in your workout. Start with ten, then work up to 20, then 50.

The Wing Tsun kicks are similar in that you can use the knee-up position to work your quadriceps (front of your thigh). Then progress to the front thrusting kick. This will condition the quadriceps further. Supplement this with your regular aerobic workout such as stair climbing, bicycles, or squats.

Wing Tsun footwork is very important to this system. The character two stance is intended to work the inner thigh (adductor muscles). A light inward pressure with this pigeon-toed stance keeps the technique as something that will protect from low kicks when you turn and face an attacker. Side-step 10 times on a side using your adductor muscles in a one-step action. “One step moves two feet.” Then do the same with the ninety-degree turn to the left or right for advancing steps. You can further develop adductor muscles by lying on a mat on your side and moving the leg closest to floor crossing in front of the other leg and alternately do 5-10 reps on each leg.

The turning stance is used to get out of the way of an attack coming at you from the front. It works on the ankles. It stretches and strengthens at the same time. You can work the ankles in your sessions by doing ankle circles and calf-raises. Do 10 circles with each leg, 10 in one direction and 10 in the other direction. Do the same number of reps with the calf raises. You can use a wall for support.

The circling step is a technique to get inside of your attacker’s defense and longer arms for Wing Tsun’s closer range techniques. The circling steps work the hips, the joint, and the muscles while keeping the adduction stance. Work five on a side at first. Work up to 10 on a side. Put ankle weights on your ankles to do knee-ups. Do 10 on a side. Move your knee from side to side to deflect kicks coming at you. This will work your hips even further.

The triceps curl pictured is an important exercise for punching in Wing Tsun kung-fu. This will tone and condition your weak triceps muscles. Start with 2–5-pound dumbbells and do two sets of ten reps and work up to 15 pounds in the weeks ahead. Bicep curls are to be done sparingly for toning only. Tight biceps or very bulky biceps will act as a resistance to extending your punch and releasing the power into an attacker or a wall bag. It is important to do twice the chain punches as weight-reps after a session of dumbbell training.

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