Complementary Training With Chishi

I was introduced in the chishi work in the early 80s by Fernando Muñoz Caravaca. He was a teacher of Okinawan Goju Ryu and Yoga that I knew during my holyday time on the beach. I was immediately hooked on this wonderful, versatile and yet so simple an implement. I would often train with the chi-shi and Nigiri-Game (gripping jar) under his guidance during several summer. The chi-shi consists of a concrete weight attached to an end of a wooden handle. Chi-shi training is extremely vital to Okinawa Karate-Do Goju Ryu. Correct use of the chi-shi will improve muscle tone, strength in the fingers, hands, arms and chest (amongst many other parts of the body), however these are only the external benefits. The ligaments and cartilage of the wrist, elbows and shoulder joints will also benefit from this form of training. Initially, I mentioned 'correct use of the chi-shi', as incorrect use will definitely cause great damage, which could become permanent. Jerky movements and using too heavy a chi-shi can contribute to this disaster. Good posture and correct techniques are important, and should never be sacrificed for an increased number of repetitions. The shoulders should be kept on a horizontal plane despite the weight being asserted to one side. I often practice with the chi-shi using Shiko-dachi. This helps me keep the hips low thereby aiding my balance. The movements should be performed in a deliberate and slowest way.

What might not be apparent when watching a person using the chi-shi, is the strong grip required in the wrist and hands. This grip/release grip action will stimulate the muscles of the arms, wrist, hands and fingers. When moving the chi-shi to different angles, focus that grip at those angles, as well, as this will improve you grip even at unusual angles and directions.

The Breathing   

 With all the above devices, a major aspect has not been mentioned as yet, THE BREATH! All the movements must be co-ordinated with the breathing. An example with the chi-shi; breath in on lifting actions, hold the breath and focus on the grip, then breath out with the return action. The breathing must be done slowly, deliberately and in conjunction with the movement of the chi-shi.

Every sequences of exercises are numbered, and every serie starts  with the number one. The numbers of every secuence are the different colours.

Make clic for increases de pictures size.
  

1	2	3	4	5
With the chishi in continuation of the arm begin to elevate it in a circular movement for before the body. Until locating it behind the head with the extended arm and slowly you descend with the right arm and exhaling in ibuki.
6	7	8	9	10
With the bent arm and the wrist rotated toward outside leaves taking the arm back of the head at the same time that it becomes right and slowly you descend with the extended arm and with ibuki expiration. Ideal exercise to strengthen shoulders, arms and pectoral.
1	2	3	4	5	6
With the chishi down we go him rotating for the inside down and then up. Later, it is attracted to the chest pressing the hands in contrary direction. Recommended to strengthen the arms, forearms and pectoral.
1	2	3	4
The chishi you subject with the weight down and with the hands wound toward the wrist. In way that he goes leaning the trunk at the time that you are uncoiled pressing strongly in contrary addresses and extending the arms back and hit to the body. Suitable exercise for the arms, forearms, pectoral and flexibility of the spine.
1	2	3
To stretch both arms vigorously. At the time that the wrist rotate to the inside. Exercise for the musculature of arms and forearms.
3	1	2
With the firmly leaning elbow on the body or the hip to incline the chishi to right and left. Exercise for the musculature of the forearms.
1	2	3	4
With the weight down passing the chishi from a hand to the other one, at the time that that the wrist are rotated toward of  went to inside. Suitable practice for the force of the one grabs, wrist and forearms.
1	2	3	4	5	6
Lateral view of the first sequence of exercises. To repeat of inside to outside and vice versa.
1	2
To elevate and later to lower the chishi. Exercise centered in the triceps.

HOW TO MAKE YOUR OWN CHISHI

This is my own recipe, but I am sure that many also use a similar technique in constructing your own chi-shi.

What you need:

- a round cake tin about 10 centimetres deep

- a wooden dowel (stick) about 40 centimetres long

- about 3 fairly long steel nails

- some plastic sheeting

- cement/concrete mix

What to do:

- drive the nails through the dowels until the nail protrudes on either side (this is done so as to bind the wood to the cement)

- line the inside of the cake tin with the plastic and pour the fresh cement into it (make sure that there are no spaces on the sides - the tin must be completely filled)

- push the dowel all the way into the cement making sure that it is centralized and perpendicular (90 degrees) to the cake tin

- allow the cement to completely harden then slowly and carefully remove the hardened mix from the cake tin

- behold a traditional chi-shi!

Make sure that:

- the dowel (stick) is thick enough and strong enough to support the weight of the hardened cement

- the nails driven through the dowels completely protrude at both ends of the dowel

- you check the condition of your chi-shi BEFORE every workout with them and put them down very carefully after using them