Kisimbo Mjenga: ''Nataka kua mwana Shaolin mkubwa hapa Tanzania''

Huenda ikawa si mara ya kwanza kulisikia jina la Kisimbo,

lakini naamini leo itakua ni mara ya kwanza kumsikia Kisimbo R. Mjenga, akielezea hisia na malengo yake katika Kung fu......

Saidi Upinde katika ubora wake.

Hapa akijaribu kuonyesha juhudi zake kwenu wadau wa michezo, katika kuhakikisha anakua fiti mudawote, ili akipata nafasi ya kuwakilisha nchi afanye kile ambacho watanzania wanakikosa katika michezo mingine.

Saidi Upinde,amuomba waziri kusapoti juhudi zake za kulitangaza taifa.

Akiongea kwa hisia na msisitizo unao dhihirisha hamu kubwa ya kutaka kutimiza ndoto anazoziota kilasiku za kuifanya Tanzania kua maarufu duniani kote kupitia mchezo wa Wushu,

endapo mambo haya yakizingatiwa....

Mafunzo ya Wushu, sehemu ya kwanza.(Wushu training)

Hii ni sehemu ya kwanza katika mfululizo wa mafunzo ya Wushu kupitia blog na chanel ya youtube ya Master Mfaume, katika video hii utajifunza maana ya wushu na faida zake maana na umuhimu wake katika jamii.

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Basic Wushu Kung fu Exerciser....

Haya ni baadhi ya mazoezi muhimu unayopaswa kuyafanya kila siku,

ili kupata matokeo bora nilazima ufanye mazoezi katika mpangilio unao endana na kile unacho kihitaji ndani ya mwili wako,

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Wushu ni nini...?

Wushu,ni ambayo pia  inajulikana kama kung-fu, kwa pamoja  inaunda vitendo vya sanaa za mapigano ambayo ilianzishwa na kujengwa nchini China, na wushu ni chemchem nzuri ya vitendo vyote vya mapigano vya Asia. Zaidi ya historia yake ndefu, wushu imeunda mitindo tofauti na mifumo, kila mmoja akijumuisha mbinu zake mwenyewe, mbinu, kanuni na mbinu, pamoja na matumizi ya silaha mbalimbali za jadi. Mitindo tofauti ambayo imeibuka inazingatia mambo mengi ya kupambana, lakini muhimu zaidi wameingiza falsafa maarufu na maadili ya watu wa China zaidi ya miaka 5000 iliyopita ya maendeleo. Kwa hiyo, wushu   imeendelea kuwa zaidi ya mfumo rahisi wa mashambulizi na ulinzi na imekuwa njia ya kukuza mwili, akili na roho kwa njia nzuri ambayo ni ya manufaa kwa wote wanaoifanya. 

Tabia "Wu" katika wushu inajumuisha maana mbili kwa Kichina, yaani "Zhi" ambayo ina maana "kuacha" na "Ge" ambayo ni silaha ya kale ya vita. Na hivyo asili ya tabia ya Wu ni kuacha migogoro na kukuza amani. Mazoezi ya wushu si tu kujenga   mwili wenye nguvu,na wenye afya, lakini pia akili nzuri na maadili mema kwa kiwango cha juu, kama mazoezi yake yanalenga katika "Wu De" au maadili ya  kijeshi.  Leo wushu imeendelea katika aina mbalimbali za mazoezi, kila mmoja na lengo lake mwenyewe na malengo yake. Mazoezi mengine yanaonyesha afya na ustawi kama lengo lao la msingi, wakati wengine kusisitiza utamaduni wa jadi na ujuzi kutoka kwa sanaa. Hivi karibuni, wushu imeendelea kuwa michezo ya ushindani duniani, ambayo inafanywa na kufurahia na maelfu ya watu ulimwenguni kote kutokana na maudhui yake ya kipekee na yenye kusisimua. Michezo ya wushu imewekwa katika makundi mawili makuu, yaani Taolu (Mashindano ya Routines) na Sanda (Mashindano huru ya Kupambana). 

Wushu performance, Tanzania.

Happy Chinese new year 2018.

Dar es salaam, Tanzania, at the Julius Nyerere International convention Center..

Wushu SanDa, Rwanda vs Tanzania.

The  4th International Wushu  Competition Tanzania.

 ‎September ‎16 - 17, ‎2017,

Indoor stadium, Dar es salaam Tanzania.

Kung fu classes in Tanzania...

Join us...

Dar es salaam.

Dodoma.

Tanga.

Singida.

Lindi.

Mbeya.

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Kung fu basic training

Dar es salaam Wushu Club na Ngwaya Shaolin Kung fu Club,

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Stretching Instructions.

In this section you will find stretching advice for martial arts, artistic gymnastics and fitness training.Here is a short list of all types of stretching, beginning with the one causing least muscle soreness:

1. Static Passive Stretching - can be applied daily.
2. Static Active Stretching - can be applied daily.
3. Most Dynamic Stretching Techniques - can be applied 4 or 5 times per week.
4. Dynamic Ballistic Stretching - can be applied 3 to 4 times per week.
5. Isometric Stretching - can be applied 3 times per week. Not for growing children.
6. PNF-Stretching Techniques - should not be applied more then 3 times per week. Not for growing children.

The Skeletal Muscle System of the Human Body

In this lesson you will learn the names of the most important muscle in the human body. Of course the skeletal muscle system of the human body has a lot more muscles but the ones illustrated here are the most important ones for the instructions on Flash Mavi. Note: A flexor is a muscle which bends a limb and an extendor extends a limb.

Description

• Stemocleidomastoid (throat muscle - frontside)
• Bicpes (upper arm muscle - fron side - flexes the arm - bends the elbow)
• Pectoralis (chest muscle - also called pecs - used for pushups)
• Brachioradialis (forearm muscle - side)
• Rectus Abdominis (stomach muscles - also called abdominals or abs)
• External Oblique (waist muscle - on the sides of the abdominals)
• Rectus Femoris (the leg extensor between vastus medialis and vastus lateralis - middle of the quadriceps)
• Sartorius (a thin, long muscle that goes from the inside of the knee to the outside of the hip)
• Vastus Lateralis & Medialis (inner and outher muscles on the front side of the thigh. laterailis = outside, medialis = inside)
• Tibialis (front side of the lower leg - opposite of the calf muscle - flexor)
• Deltoids (shoulder muscles - also called delts)
• Trapezius (neck muscle - goes from the head to the back - also called traps)
• Triceps (muscles on the back side of the upper arm)
• Latissimus Dorsi (biggest back muscle - That's the muscle you need for rowing or chinups - also called Lat)
• Gluteus Maximus (butt muscle - also called glute / glutes)
• Biceps Femoris (upper part of the back side of the leg muscle - flexor - goes from the knee to the glutes)
• Semitendinosus (next to the biceps femoris - inside - biceps femoris and semitendinosus are the hamstrings)
• Gastrocnemius (calf muscles - extend the foot)
• Soleus (flat broader calf muscles underneath the gastrocnemius)

Advice

• It will be easier to follow some of the weight training and stretching instructions if you know the most important muscles.
• The human skeleton with its muscles is called "Muscoskeletal System" (Muscles and bones allow us to move around).

The Human Skeleton

In this lesson you will learn the names of the most important bones of the human skeleton. The human body consists of hundreds of bones and for an athlete it's not necessary to know all of them. But if you are learning from FM's online instructions you should know some of them, because many lessons here are easier to understand if you know about the anatomy of the human body.

Description

• Maxilla - The bone of the upper jaw.
• Mandible - The bone of the lower jaw.
• Clavicle - Bone linking the scapula and sternum. Also called collar bone.
• Humerus - Upper arm bone. The bone extending from the shoulder to the elbow.
• Radius - When your arms hang down relaxed and the thumbs point away from the body, the outer and shorter forearm bone.
• Ulna - When your arms hang down and the thumbs point out, the inner and stronger bone of the forearm.
• Sternum - The flat bone that articulates with the clavicles and the 1st seven rib pairs.
  Also called breast bone.
• Ribs - The bones extending from the spine to or toward the sternum. Also called Costas.
• Pelvis - Bone connecting the spine and the legs. Also: Hip bone.
• Femur - Upper leg / Thigh bone - The biggest bone in the human body.
• Patella - The small triangular bone protecting the knee joint.
  Also called knee cap and knee pan.
• Tibia - the stronger bone of the lower leg - Connects knee with the ankle.
  Also shin or shin bone.
• Fibula - The thinner and weaker bone of the lower leg. Also: Calf bone.
• Skull - Head.
• Spine - Bones between head and hips.
• Scapula - Shoulder blade / Shoulder bone. Flat triangular bone on the side of the shoulder.
• Calcaneus - Heel bone.

Advice

• If you know the names of the bones mentioned here,
  it will be easier to understand some of the instructions on this website.
• The human skeleton with its muscles is called "Musco-Skeletal System".
  (Muscles and bones allow us to move around).

Wushu - Chinese Martial Arts.

Basic Wushu Sweeps & Kicks

• Side Kick (ce shuai tui)
• Front Sweep (qian sao)
• Back Sweep (hou sao)

Wushu Side Kick

In this lesson you will learn how to do a wushu side kick. In Chinese Mandarin this is called "Ce Shuai Tui". The side kick is one of the most basic kicks and should be part of your wushu warm-up routine. What's typical about the side kick in wushu taolu (forms), is that both arms are extended and it's ok if you lean back a little. In combat sports like muay thai or sanda the side kick is executed differently. Find more wushu instructions at wushu main.

Execution

• Stand upright with hands on your sides.
• Step forward with your left foot and lift your arms a bit. (lift arms sideways)
• Then step forward with your right leg and let your arms fall. Cross your arms, make a big circle and then cross your arms a second time. Put your forearms over each-other. Some athletes only cross their wrists. Watch your right hand as you open your arms.
• The left hand stops over the right hand (or forearm over forearm). Your fingers point up any you look to the left.
• Now your legs are crossed, your arms are crossed and you look to the left. Hold this position for about one second.
• Then lift your left knee and kick with your left leg. Twist on on your standing foot and lean back a little. Make sure you keep looking straight forward.
• Fully extend your arms as you kick. Both hands form palms (zhang). The right hand points up and the left hand points to the right.
• Hold this position for about one second.
• Then let your kicking leg fall. In wushu taolu you don't have to pull your knee back towards your chest after the kick.In sanda that would be important because you don't want your opponent to catch your kick.

Advice

• Stretch your splits.
• Exercise: Hold on a chair and do 10 to 20 slow side kicks.
• Practice both, left and right wushu side kick.
• For isometric strength, you can try to hold your wushu side kicks for a few seconds.

Wushu Front Sweep

In this lesson you will learn how to do a wushu front sweep. In Chinese this is called: "Qian Sao". The front sweep is one of the most basic wushu skills and you should work on it at least 2 or 3 times a week. A full wushu front sweep is 540 degrees. That's 180 degrees of an initial turn which is used to create momentum and balance, plus 360° twist on the ball of the left foot. In wushu competitions, the 540 front sweep without hands values as much as a cartwheel without hands or a flying wushu frontkick. If your hands touch the floor the sweep doesn't count at all. The front sweep 900 values as much as a wushu whirlwind kick 540. 

Execution

• Before you do the actual wushu front sweep, you always have to do a smash punch. For detailed instructions on how to do a smash punch, please visit the smash punch tutorial at wushu, longfist.
• BTW, I modified the movement after the smash punch a little, so that it's easer to practice. The real movement is a bit different If you wanna use the original version, skip the next bullet point.
• Wait one or two seconds and look straight forward. Then step back with your left leg like illustrated above. At the same time extend your left arm in front of you and pull your right fist to the hip. The left hand forms a palm and the fingers point up. Keep your upper body vertical and don't stand up as you step back. Your head has to stay at the same height.
• Open your right fist and extend the right arm behind the back, so that left and right arm are in a horizontal line. From now on your upper body has to stay perfectly vertically and your arms only move in a horizontal layer. This helps balancing the initial turning phase of the front sweep.
• Now start swinging your lined up, extended arms, until your arms are in one line with your chest. Then lock your shoulders. From here, trunk arms and head move as one unit. Move backwards at the same time and put your left heel down. This and the next 2 stages are the initial turn of the front sweep. The purpose of the initial turn is to create momentum for the actual twist / sweep on the ball of the left foot. Important: During the initial turn you put your heel down, then turn on the heel and finally put the ball of the foot down again. After that, the actual sweep begins. So make sure your learn to balance the initial turn properly. Keep your arms wide open and make sure your upper body stays vertical. If you mess up the initial turn, the wushu front sweep will not work. If you are a beginner, I recommend you only practice the wushu smash punch and the turn without the sweep for a while.
• As mentioned in the last step , now arms, trunk and head move as one unit. Now turn your hips and keep balance with your arms. (trunk stays vertical) Watch the left foot: Now the toes are raised and you twist on the heel.
• This is still the initial turning phase and now your right foot starts moving. Important: The toes of the right foot have to point to the sweeping direction like an arrow. The center of rotation should be in one line with your left foot and your spine. But if you are slightly off, you can still adjust the position during the next 180 degrees. That´s what the inital turn is for ! Sweep 180 degrees and step from the right heel onto the right ball of the foot. Trunk, head, arms and right leg move as one unit.
• Then the actual wushu sweep begins. (end of the initial turn) Here you lock your entire body and let go on the ball of your left foot. The center of rotation goes through your spine and the left ball of your foot. Keep head high and view horizontal. If you did the inital turn of the front sweep correctly, you will easily be able to sweep around once or twice. If your right leg gets stuck or you fall backwards or you slip, you didn't keep your upper body vertical enough during the initial turning phase. (keep practicing the inital turn) To speed up the sweep, close your hands in front of the chest. The arms can be used to improve balance during the sweep. Keep your view horizontal. Keep the right leg fully extended. To speed up and stabilize the sweep, stand up a little as you sweep around and bring your hands closer to your chest. The left leg should not be too relaxed or you will automatically round your back. Many beginners put their hands down at the beginning. This leads to a bent back and a sweep with a not-vertical upper body. It will take you much longer to learn the front sweep without hands if you get used to using the hands. If you already learned the front sweep with hands, start over and work on the initial turn. However, lets say you already gave it up and wanna use your hands now: Then you can put your hands down instead of closing the hands after the initial turn. This way the practice of the turn wasn´t a total waste of time
  NOTE: The front sweep with hands doesn't score in most wushu competitions.
• Lean slightly forward and / or open your arms to stop the sweep. For information on how to sweep around twice, please check the related links below. A normal wushu front sweep ends after a 180° turn plus a 360 degree twist => Wushu Front Sweep 540
• There are different ending positions for the front sweep. Most endings are wushu flat stance "PU BU" positions, but you can also end in a bow stance or a wushu rest stance. Above you can see the most popular flat stance ending. Keep turning your upper body and open your arms like shown above. right arm up, left arm extended behind the back. This is like a very low wushu bow stance.
• Then turn back fast and go into a flat stance with both heels on the floor. Right hand: Hook behind the back Left hand: Palm - Pointing up. Both elbows extended, Left knee extended. Flip your hands at the same time when you lock the end position of the wushu front sweep.

Advice

• At the beginning you should only practice the initial turn without the actual sweep.
• If you wanna learn how to do the wushu front sweep 900, check out the videos.
  Summary: For the front sweep 900 I recommend you keep the arms opened during the entire first rotation and close them in or shortly before the second rotation. However, the 900 can also be done like the a normal 540 sweep - closing the arms before the first rotation. Another difference is that you have to apply pressure through your left leg while you sweep around. This gives you more hold on the left foot and when the sweeping leg comes a bit closer, the rotation speed goes up.
• If you stand up on one leg and keep your spine perfectly in the center of rotation,
  even 4 or 5 rotation are possible. I tried that with ballet shoes on a slippery ground - but if you fall, you fall hard ;)) Btw, the higher you stand up, the less it will look like a wushu front sweep.

Wushu Back Sweep

In this lesson you will learn how to do a wushu back sweep. In Chinese (Mandarin): "Hou Sao" The back sweep is a basic wushu leg technique and should be practiced in every training session. There are two different wushu sweeps; the front sweep and the back sweep. The Back sweep starts and ends in a wushu bow stance. The rotation is 360°. The hands are allowed to touch the ground. Make sure you know the 5 basic stances before you learn the wushu back sweep.

Execution

• Start from a wushu bow stance, left leg forward, both hands extended in front of your chest. Arms parallel, elbows straightened, palms point forward and finger tips up.
• Go into a low flat stance (wushu pu bu) and move both hands towards the right knee.
• This builds up a tension in your torso, which will be used to initiate the sweep. Touch the floor with your hands (under your right knee) and release the tension from your torso in order to sweep clockwise.
• To stop the rotation after 360°, put pressure on your sweeping leg and go into a bow stance.
• The left palm points straight forward and the right hand is extended behind the back.(crane)

Advice

• Stretch your wushu bow stance and your wushu flat stance.
• Stand up from a left flat stance without using your hands and without putting any pressure on the extended leg. This will help improve your balance.