40 – Wrist rotation and formation of the clenched fist (Tekubi undō / Seiken no keisei)¶
Name¶
Tekubi undō / Seiken no keisei (手首運動・正拳形成)
Wrist rotation and formation of the clenched fist
Romaji instruction¶
Hai, shisei tadashite.
Correct your posture.
Migi sanchin dachi.
Right sanchin.
Kamaete.
Prepare.
Migi tekubi motte.
Hold the right wrist.
Migi ude agete.
Raise the arm.
Tekubi mawashite.
Rotate.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku, shichi, hachi.
Seiken tsukutte.
Form the fist.
Gutto nigitte.
Clench firmly.
Chikara irete.
Tense.
Futte.
Shake.
Hidari.
Left.
(Repeat)
Naore.
Return.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi
(Performed in both directions on each side)
Description¶
The starting position is migi sanchin dachi.
One hand grasps the wrist (tekubi) of the other hand.
The active arm is raised and the wrist is rotated:
- eight times in one direction
- eight times in the opposite direction
After the rotation, the hand is formed into seiken:
- the fingers are closed tightly
- the thumb locks over the index and middle fingers
- the knuckle line is directed forward
- the wrist is kept straight
The fist is tensed and then released by shaking the hand.
The exercise is repeated on the opposite side.
Purpose¶
- mobilize the wrist
- strengthen the forearm and grip
- develop correct seiken
- improve stability in punching
- connect the lower and upper body
Technical key points¶
- straight wrist
- correct knuckle line
- tension and relaxation
- stable sanchin base
- controlled rotation
- avoid over-rotation
- work within your own mobility
Comment¶
This exercise marks the transition to technical activation of punching mechanics.