 Hey martial arts and fitness fans this is Wing Chun Kid here today I'm going to show you five of the advanced Wing Chun exercises that work out that I do here check it out it's a combination of yoga and martial arts training are you ready here we go here's the single leg squat it's a useful exercise to get really strong legs here's how you do it first of all let's do a regular squat just going down and up just going down put your hands out like this straight and come up then come back so from the side just like this and like this so that's a regular squat with both legs now all you need to do is do it one day so what you do is just lift up one day and slowly go down as far as you can without having this foot touch the ground and come back up like that okay and do that again breathe out breathe in make sure you combine your breathing with your movements inside and do it like this another point is to keep your toes pointing straight not outwards and not inwards okay so what I'm doing the squat my foot is my toes pointing straight so this way make up hands out now slowly all the way you can see this one make out point your toes like that and come up slowly like this so that's the single leg squat here's a couple variations you can do for the leg single leg squat you can start adding some weights to your hand a good one to start with is just a regular pole or a wooden bow staff like this one so we're gonna do the same thing because now we're gonna hold up the staff like this and do the squat wiggle your toes back and forth turn it around keep this nice and straight and come back up with the weight as you get stronger you can add weight onto this here's an advanced version of the single leg squat we're gonna combine the bow staff and also a couple more movements of the leg so do your squats regularly and when you get the lowest position move out your left leg or the outside leg to the side and rotate it to the back and to the side and back in the front and then get back up slowly like that do that five to ten times and you'll feel the burn the reason we do this is now you strengthen your entire hip muscles in your leg and in your core so train are kind of fun the side plank a lot of people do it with just the hands which is great but we're gonna do it with our knuckles this is really good for g-condulging when they do their straight lead now you can use the side plank to solidify strengthening your straight lead we can do it on the ground now you do it just start kneeling on the ground put your fist down in the vertical position stretch out your legs the left one and then put your right one underneath it now once you got this position try to keep your body straight don't hang it like this don't bend it like this keep it nice and straight try to match a straight line going from your top of your head to your toe then stick out this arm raise it up as high as you can and make a nice stretch from the fingertips down to your knuckles you can do it holding a knuckle or you can do it opening your hand or like this and try to feel it go straight across your back like that so that's a side knuckle plank and train that and you get a stronger punch a couple variations you can do is change the angle of your fist here so we did the vertical one like this so we can also change it to be horizontal like this so try it out and you can start training some other positions so this is a horizontal punch they can do the same thing like this so instead of doing it this way you do it this way horizontal put your fist horizontal like this and then do it horizontal like this this came too easy for you you can start adding weights small weights to start with and start doing it like this okay so as we go on the plank some pointers is a lot of people's risks aren't that strong so start easy start easy just do it on your knees get a stronger risk I prefer to get pads something not too soft not too hard so that your knuckles won't be uh you won't get bruises on your knuckles as easily so that's a side knuckle plank knuckle handstands here's how you do a lot of people do handstands with their hand and this is great but if you want to train your wrist and train your knuckles for toughness knuckle handstands is the way to go you'll also get stronger shoulders and stronger back all right here's how you do it so start with a wall to help you out like this and put your knuckles about shoulder width apart and then you can angle them in a little bit so it's easier to have the structure or just find the angle that you want that you feel the strongest so either this way or it's 45 degrees or 90 degrees up to you I like it somewhere in between then just literally put your legs up one at a time and get your legs as straight as possible put them together like this and then hold that for as long as you can usually 10 seconds to one minute is good you can also put one leg over the other all right so that is your knuckle handstand you want to come right now just do one leg at a time just like that one important tip for this exercise is you need to keep your back straight so when you're against the wall make sure that your feet are here and your body is on a complete straight angle like this even though it's on an angle make sure it's completely straight you don't want to have a curve like this or a curve like this so let me demonstrate again your feet up like that you don't want to and then like this like that have your back bent this way or the other way you want to keep it straight it's probably your knuckles your knuckles all the way to your toes as straight as possible so that's one point to do this properly a couple of safety pointers for you if you're doing this exercise make sure that you have a nice soft surface so that if you do tumble forward that you fall to something soft and don't hurt your back another thing is don't do it for too long because the blood will rush to your head and you might get dizzy once you get back up get up slowly take a deep breath so that the blood was go back to the rest of your body so that you don't faint we're going to show you how to do the knuckle crow now you see a lot of people doing the crow is a yoga pose with their hands like this which is great but can you do it with your knuckles now here we here's how you do it the easier way to train this if you haven't done this before is to get a block like this if you don't have like something like this get a telephone book or just some towels is fine too so you can start doing this before you do knuckles obviously do the hand lunge but once you can do the hand one you're going to graduate and do your knuckles easier way to do it is to have the thumb here to help balance a little bit more a little bit easier so from here you're just going to put our elbows behind our knee like this on the inside of our legs and then we're going to just rock forward and then put our head there so you get a nice balance and you're not scared of rolling over now once you get balanced now just rock back a little bit then you can get your head off the block like that once you get good at that then you don't need the block see my head is off the block now right okay so once you get good at that do it without the block you might want to put some padding here just in case you fall forward doesn't get your head on concrete or hard floor this is a little bit softer so it's okay so what you can do is start this about shoulder width find the nice position not too wide not too narrow that's find the strongest position you can find and then do it like that and what you can do is adjust your knuckles back and forth to get that balance now once you get better you're not going to use the thumbs anymore you're just going to use your knuckles to get the balance now this is harder but once you get the balance well then you can do it like this okay so that is the knuckle crow the way I train this is to hold the position for 30 seconds to a minute now what you might want to do is if you can't balance for that long that's okay just do your best if you're off balance just adjust back and try to hold the position again and if you're off balance just go back to that balance position eventually your wrist will get stronger and your balance will get better so this exercise is very good for training the wrist power and training the strength of your muscles and your hands and also trains you to have the nice structure of your elbow trains you to have the right angle of your arm so they get the most power trains everything to solidify your structure to increase your putting power here's a super advanced version for you that are insane and want to do something crazy start training your fingertips to do the crow position so we're not doing just knuckle crow we're doing fingertip crow now I do it put your fingers in position find the strongest position you can feel and then do the crow position very difficult to get balanced because your fingers are not as strong as your as your knuckles so train hard and you can start doing it for a one second five seconds and start doing this advanced training now we're going to do the single knuckle push-up this is a exercise you can do once you get good at doing a lot of push-ups I say at least 50 push-ups without stomping then you can start doing single hand push-ups with just your knuckles here's how you do them again to a regular push-up position and then expand your legs a little bit wider like that and then get nice and comfortable feel a nice strong position now put one hand behind your back and then go down and what like that and make sure you do good breathing while you're doing the exercise to get more strength and to have proper technique hey thanks for watching my martial arts training and workout fitness videos I hope you enjoyed them and used them to get stronger if you like this video make sure you check out my other videos I have on my channel and make 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