VIDEO TRANSCRIPT (PDF):

SUMMARY: Warm-Up Exercises

This excerpt details warm-up exercises demonstrated by Grandmaster Lee Kam Wing for Northern Mantis Kung-Fu. The routine includes:

Upper Body Preparation:

• Wrist shaking to loosen joints for techniques like wrist locking and punching
• Arm shaking to improve circulation and qi flow
• Shoulder rotations in both directions to prepare for strikes and blocks

Core and Lower Body Stretches:

• Waist stretches in multiple directions to improve flexibility and prevent injury
• Hip rotations performed in inward and outward motions
• Ankle and knee joint rotations in circular patterns
• Side stretches targeting the groin muscles
• Quadricep stretches pulling on the ankles

Sifu John Cheng emphasizes maintaining relaxation throughout the exercises. The tutorial also mentions that Grandmaster Lee Kam Wing serves as the vice president of the Chin Woo Athletic Association in Hong Kong, which is a major center for martial arts promotion and training.