今天beginner也跟着打了整场，加上我整天都很累晚上还吃得多，所以状态不好。感觉打men还行，kote都打不准了，do更是不行，距离掌握得差劲……在家练得多面对友好真人还是会垮。way to go. men go through还被说跑太慢了，我每次跑步都跟慢动作一样，痛苦。谷村让我kiai大点声，妈呀确实整场我都没感受到core，喊喊还挺累…
After practicing Kendo for six months, I’ve come to realize that Kendo is not just a sport; it involves adhering to some principles of human anatomy. However, our dojo rarely emphasizes these aspects of human anatomy during practice. Therefore, I’d like to start this article by sharing some detours I’ve taken and discussing precautions for the protection of Kendo practice. After all, Kendo is a sport that can lead to a long and healthy life, as long as one masters the correct movements of the body. Even seniors can outperform the younger generation if they grasp the proper body dynamics.
I hope everyone can contribute questions and suggestions to enhance the guidelines for this sport. While self-cultivation and mental discipline are crucial, preventing sports injuries is equally important.
The following content is organized based on different parts of the body.
Disclaimer: I am not a medical expert; this article is for reference only. If you experience any physical issues, please consult a physician for professional help.
In our dojo, the primary warm-up exercise is jogging. Before jogging, it’s essential to stretch the relevant muscles, mainly the Achilles tendon. After the body warms up from jogging, perform overall stretching for the neck, legs, and other body parts.
While we don’t stretch immediately after the workout, we do perform a formal seated rei, which can be considered a part of leg stretching. Depending on the training, I believe it’s advisable to consider additional stretching for the shoulders and neck.
In an ideal state during strikes, the shoulders should be relaxed. When I started practicing, my shoulders were tense, and I even tended to shrug. Incorrect movements can lead to injuries, so it’s crucial to periodically reassess the condition of your shoulders.
I also think that during strikes, the left elbow should be slightly bent. Since the left and right hands are equally long, if the left hand is fully extended, the right hand won’t reach the far end of the sword handle to cause tension in the shoulders.
However, with tenouchi, the degree of bending in the left elbow is limited; it’s a matter of balancing one’s own body. It’s essential to establish the correct posture early on to avoid excessive incorrect movements and potential injuries.
My partner encountered some issues with my wrists during recent practices, and I suspect it may be due to gripping the sword too tightly. During strikes, excessive tenouchi can prevent the sword’s center of gravity from aligning in a straight line with the wrists. Instead, the joints in the wrists bear the weight of the sword, leading to potential strain and injury.
Moreover, frequent striking and swinging of the sword in Kendo movements can also add strain to the wrists. Prolonged practice may contribute to wrist injuries. Therefore, in Kendo, it’s crucial to pay attention to the grip strength and wrist positioning, aiming to avoid excessive force and incorrect movements to minimize the risk of wrist injuries.
Many instructors emphasize keeping both arms straight during suburi. However, considering the various issues each individual might have, it’s important to distinguish between straight and hyperextended. Hyperextending the elbows puts unnecessary pressure on the elbow joints, making them prone to pain, inflammation, and even damage to the elbow joint’s meniscus. Therefore, it’s essential to be mindful not to overextend the arms during Kendo movements, especially paying attention to situations involving inward or outward rotation of the elbows.
Tennis Elbow has been discussed in many articles, and improper Kendo practice can indeed lead to this issue. It’s essential to assess your own physical condition, prioritize accuracy over speed, and be mindful of your movements. Many great Kendo practitioners are elderly individuals, indicating that wielding the sword doesn’t require excessive strength. Instead, it’s more about utilizing the sword’s center of gravity (although competitive Kendo athletes may have different considerations). If a specific part of your arm feels tired after class, it’s advisable to consult with senior practitioners or your physical therapist to determine if there might be issues with your posture. Remember, it’s not about speed but precision, and taking care of your body is crucial in the long run.
Let’s keep it simple when it comes to the core — it’s all about tightening. I, too, didn’t understand the proper way to engage my core. In fact, some basic bodyweight exercises I attempted earlier even worsened my lumbar disc, leading to disc protrusion and nerve issues. For people who are facing similar lower back problems, it’s crucial to thoroughly study how to exercise and strengthen the muscles around the pelvic area. Otherwise, even simple exercises can exacerbate your condition. Take the time to understand and reinforce the muscles around your pelvis, especially if you’re dealing with lower back issues like mine.
Regarding how to engage the core during movement while ensuring proper breathing (I believe holding your breath isn’t advisable), you can refer to discussions on diaphragmatic breathing and reverse abdominal breathing. The specific approach in Kendo may vary from person to person, and there isn’t a one-size-fits-all rule.
One more thing, I feel that some degree of tilting in the upper body is unavoidable, given that the hands holding the sword are not in a symmetrical position. However, it’s crucial to maintain a forward pelvic tilt in kamae.
Another issue I’ve recently identified is the left knee. The basic footwork in Kendo, Okuri Ashi, requires the left leg to assist in propelling forward and demands a considerable amount of practice. Many instructors emphasize extending the left leg, but similar to the issue with the elbows, extension doesn’t mean locking it in place. Many people’s legs aren’t naturally straight, leading to various problems such as bowed legs, outward or inward rotations, and more. Therefore, during the propulsion process, it’s essential not to overextend your left leg.
Overextending the leg can easily result in injuries to the knee and spine. In Kendo, excessive leg extension may lead to injuries in the left knee and increase pressure on the lower back. Therefore, when performing Kendo movements, be mindful not to overextend the legs, especially the left knee. If you feel discomfort, it’s best to consult with other people to clarify the details of the movements and find an approach that suits your body.
I found a golf posture diagram as follows. Golf and Kendo share many similarities. For instance, both sports require specific movements and postures, demanding excellent body control and flexibility. Additionally, attention to detail in posture is crucial in both activities to avoid sports injuries.
In most dojo practices, it’s generally required to have both feet facing forward in parallel. This is because if the left foot points outward while simultaneously moving forward, it puts a twisting pressure on the knee, making it prone to injuries. Another issue is that it can cause pelvic rotation, as detailed in the above core section.
However, every person’s body is different, and not everyone’s knees naturally face forward with parallel legs. Refer to Imafuji sensei’s explanation below.
His left foot naturally points slightly outward, and from my observations, many seniors also have a slight outward inclination. Therefore, during practice, it’s crucial to listen to your own body and confirm details with senior practitioners.
Another challenging aspect for beginners is not raising the left foot too high. Otherwise, it may lead to injuries in the lower leg, cause pelvic rotation, and affect the explosive power of the strike if the muscles are not strong. I haven’t mastered this myself, but there are two ways to remind yourself:
Method one: Keep both feet firmly on the ground, one in front of the other. The body’s center of gravity will inevitably shift backward. Tighten your core, shift your weight forward to the center of your legs, and your left foot will naturally lift a bit without going too high.
Method two is taught by another instructor from a different dojo. Stand with one foot in front of the other, jump, and the landing posture is your comfortable stance. This includes how high the left foot is raised and the distance between the feet.
Lastly, there’s the issue of the foot: it’s common to get abrasions on the sole, but even after abrasions, it’s necessary to bandage before continuing training to avoid bleeding injuries and promote proper healing (a lesson learned from personal experience). For scientific taping with sports tape, you can refer to this guide:
不用包扎太厚，不然会影响左脚发力。
Don’t wrap the bandage too thick; otherwise, it may hinder the movements of your left foot.
These two issues are related and often occur during the fumikomi (stamping) motion. Firstly, the floor surface is crucial. When fumikomi is performed on a hard floor, the lack of sufficient elasticity in the floor prevents proper absorption, leading to a significant reactive force on the floor. This force is then absorbed entirely by our joints. Hence, extra attention is required when performing fumikomi on a hard surface.
From my observations, for the average person, the right knee should not extend beyond the toes during fumikomi. This follows the same principle as squatting – the lower leg should be as close to vertical as possible when landing to protect the right knee. For those with weaker muscles, like myself, keeping the fumikomi distance shorter reduces the demands on the support from the right thigh and core. Individuals with stronger left calf and right thigh muscles can achieve a longer fumikomi distance.
However, take it slowly. For people with weaker muscles like me, progress should be gradual. Start by stabilizing the posture and then slowly increase the distance. This aspect is still under exploration, and I welcome discussions on how to perform fumikomi without risking injury.
最后
最后想推荐一下加拿大道场Kingston Kendo Club的这本书，A Beginner’s Guide to Kendo.
This book uses a lot of illustrations and scientific explanations to clarify various Kendo movements. I found it very helpful in organizing the teachings I received during Kendo practice – the ones that often left me wondering why I should do something and how to do it.
Teaching methods and perspectives can vary significantly among different dojos. Some adhere strictly to etiquette and tradition, rarely explaining Kendo principles from a sports perspective, emphasizing continuous practice for enlightenment. On the other hand, some dojos often sacrifice practice time to explain principles, using logic to justify the reasons behind the actions and encouraging understanding before practice.
A common question is why samurai adopted the combat stance with the left hand and left foot behind, right hand and right foot in front. Various reasons are given, but I appreciate explanations with logic, like the cultural significance of left in Japan, the historical context of samurai walking on the left side during the Shogunate era, and the practicality of drawing the sword with the right hand, as enemies usually attacked from the right.
Different teaching methods are not right or wrong; they are simply different approaches to achieving similar results. However, by continuous thinking and learning, perhaps we can gain new insights. I hope everyone protects themselves during practice, stays joyful, and avoids injuries.
印象很深的是我dou还是打得很差，摸不着头脑。有几次感觉到了那种打出去马上弹回来的感觉，像这个视频说得打篮球：，而不是很僵硬打在men上。但剑弹回来的时候我抱着剑很懵。再者是，他连出了很多个men-men-men, men-kote-men, kote-men-men这样的3个fumikomi，把我累得够呛，但是马上就暴露出问题了：他指出我big men strike的姿势不一致：第一个ok，第二个就偷懒从一半开始打，变形了。第二个问题是fumikomi：他也强调了先forward、forward、forward，再抬起来击打。我试了一下，单单脚步是可以的，但是加上手部就是各种出错：不是手抬不起来，就是左脚跟不上或者左脚弯曲严重（说明左脚没发力了）。
menouchu和kamae：右手打出去会扭，需要有意识地保持正确姿势，避免轻微死手。 kirikaeshi：还是有点记不住，但是至少记得big swing了。 men go through：fumikomi不够；打完别让直接冲；冲远点转身晚点；转完身前进一步准备好；右手又重了，人重心往右倾斜要均衡（呜呜）。 kote go through：看着人正正地打下去效果好，不像之前会打歪或者达到tsuba上，但配上fumikomi准确度还是很不行。 kote men：打的时候前辈在我剑没挥下去就往后退了，说别指望我会等你哦。啊？我太慢了吗？反正kote很不行，没几次打中的。身体没有先往前，友邻教我可以先前倾，这招很好用！连着两下fumikomi要连贯一些。 打了真人就忘了捏紧小指、忘了kamae放松、肩膀放松了。急需恶补fumikomi+strike的连贯动作啊…
我用的是terminal command – heroku config:set REACT_APP_HELLO='I love sushi!'
注意读文档的时候不能掠过信息，比如这里: The app must be re-deployed for compiled changes to take effect, because during the build, these references will be replaced with their quoted string value.
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Bliss More (Light Watkins)
- 您在位置 #857-857的标注 | 添加于 2021年2月3日星期三 下午5:48:40
Focused thinking is thinking exclusively about the task at hand
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但并不是所有格式都如上所示。
与Location行相关的错误：
带有页码+位置信息：
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When to Jump (Lewis, Mike)
- 您在第 26 页（位置 #435-438）的标注 | 添加于 2019年7月30日星期二 下午1:53:35
With each new conversation, my voice gained confidence. Another older coworker put it bluntly: “Do you believe in yourself?” I said I did. “Who is responsible for how this jump turns out?” I said I was. “Then you have no risk in trying. You’re betting on yourself here. And you believe in that bet. You have no risk.”
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