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As with most forms of physical activity, martial arts develop skeletal/muscular strength. They are unique in that training does not usually require any special equipment, may be practiced individually or in groups, and the individual can set his own limits, maintaining pace throughout. In the movements, students use joints and muscle groups from almost all areas of the body (for descriptions of the body's muscles and how they are used in performing martial arts, please roll your mouse over the animated image). Since training usually begins with warm-ups and systematic stretching, blood volume and flow increases, promoting greater flexibility in the joints, tendons, and ligaments.
Main
Muscle Groups
Back
Comprised of two principal muscles that are fundamental to blocking, punching,
and throwing.
Back
1:
Trapezius
The
triangular muscle that extends from the neck to the shoulders and mid-back.
2:
Latissimi dorsi
Major muscle that extends from armpits along both sides
of the small of the back.
Chest
Comprised of two principal muscles that are important for pushing or shoving
to unbalance an opponent and protecting against strikes.
Chest
1:
Pectorals
Fan-like muscles that protect the upper rib cage.
2:
Subclavius
Small, cylindrical muscle between the collarbone and first
rib.
Shoulders
Two major muscles make up the shoulders, which are utilized in blocking,
striking, and grabbing.
Shoulders
1:
Deltoids
Thick, large, triangular muscles that run from the top
of the shoulders into the upper arm.
2:
Trapezius
Triangular muscle that extends from neck to shoulders and
mid-back.
Arms
Comprised of three main muscle groups, the arms play a major role in techniques
such as blocks, punches, and takedowns.
Arms
1:
Biceps
Beginning below the top of the shoulder and ending slightly
below the elbow, they are important in rechambering for striking and blocking
techniques.
2:
Triceps
Triangular muscle that extends from top of the shoulders
to the elbow, used to extend the arm and deliver punches.
3:
Forearms (flexors and extensors)
Flexors and extensor muscles enable the curling of the
wrist.
Legs
These five main muscle groups are vital for movement and form the basis
of all techniques, which are heavily rooted in the stances (leg positions).
Legs
1:
Quadriceps
Four muscles that comprise the front of the thigh and allow
extension of the knee and flexing of the hips.
2:
Gluteals
Gluteus maximus and minimus (buttocks) enable extension
of the hip and knee during kicks and help with keeping stances upright.
3:
Hamstrings
Three muscles at rear of leg used for flexing knee and
extending hip. Like quadriceps and hip flexors, they are important for
chambering the legs.
4:
Soleus
Larger of the two calf muscles, helps with jumping and
shifting of weight.
5:
Gastrocnemius
"Gastroc" is the part of the calf that helps
form the correct foot position for kicks, this muscle is located over
the soleus and is joined with the Achilles tendon.
Abdominals
The abdominal muscles, which include two main muscles, are extremely important
because they protect many of the body's vital organs.
Abdominals
1:
Rectus abdominis
A long muscle that extends the length of the abdomen. It pulls the upper
torso towards the hips when the body is slightly flexed at the waist.
2:
Internal and external obliques
Muscles that run along sides of the torso. These muscles
contract to tilt and twist the torso from side to side.
One study by researchers from the National Taiwan University Hospital, as reported in the May 2000 issue of Archives of Physical Medicine and Rehabilitation, found that Tai Chi Chuan "may be beneficial to elderly individuals for muscular strength and endurance enhancement." The research team produced this statement after evaluating the effects of Tai Chi on 15 men and 17 women between the ages of 53 and 64, who practiced Tai Chi every morning for six months. Each session consisted of a 20-minute warm-up, 24 minutes of training, and a 10-minute cool-down. In the end, both men and women showed more than 10% increases in knee extensor strength and endurance.
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