Liquid intake?
Original Poster: Li Shen Long
Forum: Bodyweight Exercises
Posted On: 13-05-2004, 10:54

Orginal Post: Li Shen Long: Hello again everybody, I have a question if you don't mind.


I've been drinking nothing but V8, Tomato juice and bottled water for the past 2 months. I'm curious to know if this is as healthy as I would think it is?

Also, is bad liquid intake as bad as bad food intake? Or are they identical?

swimming: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 07-05-2004, 21:59

Orginal Post: setsu nin to: swimming

ATTILA
what gains do u get from swimming??
does going to the sauna make u lose all the hard work u do in the gym(makes ur muscles go smaller)??

thanks for any replies
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Eric Stetson
swimming exercises every major muscle group and is great excercise for any activity including the martial arts. A sauna will not make your muscles smaller, but will make you lose water weight through the sweat that is lost. Often times this is desirable. I don't know where you heard that "muscles smaller" thing....that doesn't make any sense.
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setsu nin to
Swimming is best thing for developing body, when you swimm you use more muscles tan in any ther sport. So its realy exelent for developing your body. if you swimm just for recreation than it cant hurt you. its exelent for muscles, bones, joints, heart....

If you use sauna you wont loose your muscles, you will lose only fat. But be sarefull id you have some problems with heart.
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asag2
swimming will effectively exercise your major muscle groups. It will give the muscles stamina as well as get you more toned, however it is not an effective tool for strength training if that is what you are going for. If used in conjunction with weight lifting it will give you a very complete workout.

Oh yeah and that whole thkng about the sauna is bullshit
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ATTILA
thanks all that was really helpful to me
i go swimming after my hard gym workout,
what i do is have a hard work in the gym about 1 hour, then go sauna for 15min after that i hav a long swim 30min.
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Cool&composed
Swimming, is good in all the aspects listed accept for strengthening bones. I'm not sure who said it, but combined with weight lifting, which does strengthen bones then it is a very rounded workout.
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*Gong*Sao*
It doesn't strengthen the bones, but it does take a lot of stress off of them since the water is supporting your body weight instead of the bones. It might not strengthen them, but it's certainly easier on them and your joints than something like jogging on a hard surface.
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ATTILA
so 100% swimmming does tone the body up then guys. nice,
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BLACK PANTA
Tone yes, it burns fat in almost all places. Your endurance will also increase. You know what you can tray aswell...try practicing your forms while in the water.....it's pretty cool sort or like light resistance training.
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setsu nin to
BLACK PANTA

Tone yes, it burns fat in almost all places

well, budy produce more fat if you swimm alot in swimming pool. Temperature of swimming pool is always lower than temperature of your body so your body start to produce more fat. While you swimm every day you burn all fat, but when you stop swimming your body will still produce more fat for some time. Thats why swimmers havve problems with fat after end of cariere.

Well thats problem only for profesional swimmers who spend lot of timw everyday in pool, But if you swim juse as hobby (one hour every day) you whant have these problems.
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BLACK PANTA
oh yeah? I didnt know that. thanks setsu. I have touble swimming right now. The chlorine level in the pool in through the roof, burn the shiznit out of my eyes. Hey do goggles really work? do they make the burning stop?
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setsu nin to
BLACK PANTA

Yes, I know how it is. You get used to it after some time. Goggles may help you, but you have to buy your size. So be carefull when you buy them. Also you may ask when they change water in pool and when these is les people, becouse than should be less chlorine in water. If you come before moust people come water will be much better. If some sports groop use same pool, then they change water before they have traning in moust cases and they put less chlorine in water.
It would be bes to go to talk with someone there who can tell you when is best time to come to that the pool where you swimm.
I personaly come to the pool in 7 oclock in the morning when there is noone and water is clean.
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BLACK PANTA
yeah i usually go like around 9 at night during the week dayz so no one is there just me and my wife. I am maad sensitive to chlorine. I tried going a week but the last time i went i couldn't open my eyes when i was finished. I went right to bed it burned so much
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*Gong*Sao*
Goggles, like Setsu said, work as long as they fit. I've used them before as a kid, and you may get a little bit of water in there, but it's a lot better than normal. Just see if you can find a place that will let you try on a few pairs.
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Getting Chubby: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 22-03-2004, 00:54

Orginal Post: setsu nin to: Getting Chubby

SolidRedux
I am 6'4 and only 140 pounds, I am training everyday with at least 1 kilometer of running or walking, weight lifting (legs, arms) and train four times a week in WTF TKD.
Is there any good weight solutions I can find to add pounds to my slim body?
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Stg
eat more.
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easyeaze
If you want to put on some lean weight there are lots of options, none guaranteed. Make sure you're getting at least 1 gram or protein for each pound of body weight if you're lifting weights, try a Whey if you are up for the cost or just eat lots of canned salmon or tuna it is cheap and has huge amounts of protein (i eat pacific red salmon and one can costs 79 cents and has 35 grams or protein). You could try creatine, I don't use it myself but I know some guys who have used it and had really good results when combined with good workouts. You can just eat a shitload and try to gain that way, if none of those work, you probably have light speed metabolism and you'll fill out with age. I'm 17 5'9 140 lbs and I could eat 15 blocks of butter and not put on a pound. Just concentrate on eating healthy and perhaps using one of the before mentioned things to help yourself but i dunno how old you are but I think people usually start to fill out naturally in their late teens and early twenties.
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Mayonnaise
thats freaking gay.. im 5'11 200 lbs.. im not fat at all my pecs show got biceps..need work on legs...but i eat a bacon sandwhihc.. or a double cheesburger at mcdonalds the next day my face becomes chubby and my ass becomes a big bowl of jello.. i dunno why u guys complain i wish i had higher metabolism so bad.. or at least a way to increase mine, i literally run about 10-15 miles a week and lift 3 days a week and sometimes go days with eating
"one bag instant oatmeal"-breakfast
"1 sloppy joe low fat milk and a bag of chex mix- lunch
"oarnge juice, carton of milk, a grilled chicken breast sandwich"
-that is all i will eat- but i dont see quick gains.. basically its my god darn ass/glutes/buttocks whatver u wanna call it... i can get my front thigh quadricepts fit and even my hamstrings a bit but i constantly got big hips ...some help please
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Stg
you really need to revamp your diet man,

http://www.leehayward.com/howmanycal.htm

you should also buy this months' issue of muscle and fitness,they have a big section on nutrition.
quote:

Originally posted by easyeaze
I'm 17 5'9 140 lbs and I could eat 15 blocks of butter and not put on a pound.



you're a hardgainer. you gotta eat alot of calories a day,let me know how much you weigh,and your height and i can help you with you calorie requirements
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glutes: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 19-03-2004, 14:05

Orginal Post: setsu nin to: glutes

Mayonnaise
i need help with glutes badly.. i hate having big hips and i cant find anything to really burn my bum
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The Great Sage
Do squats.
Make sure you have good form and do it with a barbell, not a machine.
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Stg
stiff legged deadlifts focus on the glutes probably more than any other leg exercise those and glute-hamstring raises on a back extension bench
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george stiles
try doing some lunges along with the squats and stiff leg dead lift those three combined 3 times a week in 3sets of 8to 10 reps should get you results also increase your cardio and pay attention to you diet
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straydog
if you want to burn fat off (sounds like you do), do a lot of bodyweight exercises with high numbers of repetitions mixed with interval jogging/sprints. do these 5-6 days/wk, and get at least 45 minutes per workout, and keep going. do complex exercises (involving large groups of muscles) with full range of motion and alternate between uppers, core (abs/lower back), and lowers (glutes and legs) so that you can keep your metabolic rate up, i.e., if your legs get tired from jogging/running, drop and do pushups 'til your arms tire, then do situps, then jump rope, then hyperextensions, then jumping jacks, then side crunches, pullups, etc., alternating like that so you can keep busy and burn the fat off. unless you eat a stick of butter with every meal and wash it down with three beers, i wouldn't worry about dieting, except to cut out heavily carbonated drinks (almost all soft drinks) to give you the windpower to keep going.

after you've burned off the fat (30-60 days), do the exercises the other posters have mentioned above, plus full range of motion leg presses, to make your glutes stronger and to tone them.
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Mayonnaise
well i got a treadmill in my basement i finally started using.. i would run somedays 3 miles it said on it and would eat very light..no snacking inbetween and i found out quickly that running really works the abdonimals better then doing crapload of situps..least it burned off all the excess fat..but now i rose the incline up all the way and run only about a 1 mile a day cuz its harder but i mix in jogging and when i get bored i take it all the way to 10mph at full incline and sprint for 30secs then drop it back down to jog and i do this straight but i kinda get more tired without eating that much i try to do 40-50 pushups a day too..maybe im just impatient ive only done this for a week and i can see results but im always angry cuz i want more
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lactic acid: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 19-03-2004, 11:20

Orginal Post: setsu nin to: lactic acid


mayday
Hi guys,
I woke up this morning with some real pain in my abs. Probably this is the effect of lactic acid, since I trained yesterday. The thing is: do you know a way to get rid of that pain fast, because I can't train and it sucks. Cordially

mayday
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Binhdinhboy
i dunt get that too often. it may be sore, but i can still workout. i think its a hydration issue. stay hydrated and that should help.
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mayday
ok, I've done that yet, but still isn't there another way? Sorry if I seem to be a little pushy, but I really hate having this muscular pain, because I am really trying to make a regular training.

mayday
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EvilScott
Hydrate and make sure to cool down after and warm up/stretch before. Otherwise just keep at it and take breaks when you need to.
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-=KING UMY=-
You might have torn the muscles and they will need time to re-grow.


If it is lactic make sure you warm DOWN as well as warm up, do a little light cardio and stretching at the end of a session to get the blood flowing.
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TKDman
BTW, lactic acid does not make you sore. It fatigues your muscles but doesn't cause soreness. "Mechanical tearing of myofibrils during eccentric or lengthening contractions" is what causes soreness.

Stretching: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 17-03-2004, 03:36

Orginal Post: setsu nin to: Stretching

MartialArtist
Well I've been off for a while and was wondering some good stretching exercises and exercises for a heavy bag anyone is appreciated thanks
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craz1
First of all I would suggest a thorough warm up, that is the key element to start stretching, things like jogging on the spot or Jump jacks are fine. Then place your right / left on the floor or on a raised bar, on a raised bar it looks like a sort of a kicking stance, then simply touch your toes if you can, bend forward from the waist, don't try and touch your head to your knee or thigh but instead bend forward and keep your toes pointed up, hold that stretch for about 20 - 30 seconds, then repeat on the other leg. There are countless webpages with stretches try them. For the heavy bag try and work on " one - two's " pick two techniques legs or hands and practice, hit high then low or low then high, it's up to you!.
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HongKongDragon
quote:

Originally posted by craz1
First of all I would suggest a thorough warm up, that is the key element to start stretching, things like jogging on the spot or Jump jacks are fine. Then place your right / left on the floor or on a raised bar, on a raised bar it looks like a sort of a kicking stance, then simply touch your toes if you can, bend forward from the waist, don't try and touch your head to your knee or thigh but instead bend forward and keep your toes pointed up, hold that stretch for about 20 - 30 seconds, then repeat on the other leg. There are countless webpages with stretches try them. For the heavy bag try and work on " one - two's " pick two techniques legs or hands and practice, hit high then low or low then high, it's up to you!.



Just want to add from what is already said. When you put your leg on the bar or staircase (I prefer staircase, because you can put your leg to a higher step once you improve) Also push your leg downward, this will improve flexibility quicker, once you feel more loose, split your leg more. I normally keep my body straight as this will help more, because the center of gravity. (More Physics!! )
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Strenght Training for the martial arts: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 15-03-2004, 01:39

Orginal Post: setsu nin to: Strenght Training for the martial arts

darkmace
Hey guys,

I'm looking for some advice on making a strength training program for myself. My goal is to be lean and powerfull. I am a martial artist of Choy Li Fut Kung Fu, and have been traning for about 1 1/2 years now. I go to Kung Fu about 3-4 times per week. The sessions last for usually about 1-2 hours and include:
Form practice
Kicking and Punching
Ground Fighting
Sparring
Tai Chi
Combat Techniques

I get a great cardio workout from Kung Fu through sparring and all of the forms practice that i do, but i dont get any real strength training. The only strength training i get is in my legs from holding low stances during class. I weigh about 175 pounds, and am 5'10. I am already a pretty big guy and have a lot of Brute Strength . I am looking to increase some muscle mass, while losing some body fat. I don not want to become "Muscle Bound" and lose speed or flexibility because of muscle gain. I am thinking of a "Bruce Lee" type of physique, geared towards the martial arts, and not just bodybuilding. I don't know whether i should do bodyweight exercises, pushups, pull-ups, situps, sissy squats, etc. Or whether i should use weights. If i do use weights, should they be low weight and high rep, or the other way around. I want to improve my speed and flexibility through strength training and i want to tone my muscles and increase their endurance while adding power to my strikes as well. An example of a goal i have is to be able to preform one legged squats, as i will have to for future forms in my Kung Fu system. Any help or advice would be greatly appreciated. If you have time you might even make me a strength training program . Thanks for taking the time to help, and train well!
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8LimbsScientist
Well, just about anything is better than nothing, but as far what the best work out for a martial artist is, opinions will differ.

While some people see great results from bodyweight exercises like those found in "Combat Conditioning" I always like lifting weights.

I feel that any muscular endurance I need to build I can build by actually doing my martial art, and I use the weight room solely for the production of strength.

Best thing for this is high weight, low rep exercises mixed with plyometrics. Also, try exploding up when lifting instead of slowly lifting, but make sure to not just be throwing weight around with momentum.

A couple real important things:

1. Work out your whole body. Don't be like some guys who view the legs as just those things that carry around your upper body.

2. Stretch all the time. You can easily lose flexibility if you weightlift but don't stretch. Most GOOD bodybuilders and weightlifters realize the importance of stretching, and its even more important for martial artists.
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weight: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 15-03-2004, 01:34

Orginal Post: setsu nin to: weight

mayday
Hi guys, one of my major problem in my training is that I weight too much. Is there a godd way to loose weight without having to do cardio things and keep my regular diet (the thing about cardio is that it's all snowy outside, so I can't really go jogging).

mayday
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EvilScott
Change your diet and jump rope (indoor cardio).

You are asking to swim without getting wet - it's silly.
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mayday
maybe it's silly, but I don't have the choice. Well...not until the summer comes^^
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-=KING UMY=-
Skip, run indoors, swim, bike indoors, rowing machine, shadowbox, jog up stairs, bagwork, sparring.

Wear a sweater/jumper while doing them to really make you sweat.
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Bayne_Slash
How much do you weight and how much do you want to lose?
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EvilScott
quote:

Originally posted by mayday
maybe it's silly, but I don't have the choice. Well...not until the summer comes^^



You can't change your diet? Do you live in a forced labor camp? And don't say 'dorm food' because I'm in college too and its definately harder to eat healthy but its do-able.
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split: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 15-03-2004, 01:27

Orginal Post: setsu nin to: split

mayday
I would lke to know how to be able to split. I have been stretching daily for months and I am not even close of being able to do that. If yhou have some tips for me, it would be welcome.

mayday
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Stg
stretching in a split position right? just give it time
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mayday
heh
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confusingDot
do you know the butterfly/ groin stretch? sit on the ground, put the bottoms of your feet together. and push down on your knees. most people do this by locking their hands together, and pushing down wiht their elbows. do this for 30 seconds, stretching after 30 seconds supposedly does nothing. rest, and then go at it again. eat bananas for potassium, which helsp your muscles be stretchier. don't eat too much tough, you can overload. don't bounce it when you stretch, it will maybe tear soemthing. and jsut keep at it. warm up also first will help. or do it in a hot shower, or after a hot shower, and stretch, it will help it. heat will help your muscles be mroe flexible. yeah...
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mayday
Ya ok, thank's for the advice. Just one question thoug...how long should I do this exercise?

mayday
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Ninja Kl0wn
Mayday,
quote:

Originally posted by confusingDot
do this for 30 seconds

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confusingDot
sorry i explained on little thing about he stretch wrong, you usally grab your ankles with your handa s push down on your knees... you usally odnt' lock hands together. sorry... wasn't thinking
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mayday
Thank's

mayday
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Taoist
just keep trying to do the splits , everytime you have free time and are just standing around your house just start doing a split , if you do this quite often then you should be able to do a full split in a bout 6 to 8 weeks.


if you want to be able to do the splits you have to practice the splits , other strecthes help but arent really nessacary if you just want to achieve a split , besides once you are able then you will be more flexible than most people who do several different stretches on a daily basis.
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mayday
thank's, that's a good advice. I'll keep that in mind ^^ .

mayday
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training efficency: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 15-03-2004, 01:22

Orginal Post: setsu nin to: training efficency

mayday
I was just wondering how long you could wait before seeing some changes in your physic when starting a daily training? Probably you will ask me how long I train and what I do so here it is:

50 situps (20-20-10)
50 weight lifting (20-20-10)
50 quads (20-20-10)
10 minute stretching

any suggestions to help me improve my training is welcome. I am looking forward to increase my strenght, reflexes, speed and jumping
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Stg
50 weight lifting,50 quads what?
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NeverMan
Add cardio and lots of it. Stretch more. Try to expand the lifting techniques you use.

Time is different for everyone, but after the first week or two you should start to feel a little different, if you are asking about fat/weight loss, that takes time period. If it was easy, no one would be fat.
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Indomitable
it also depends on your diet.

And what do you mean by 50 weightlifting and 50 quads
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mayday
It's ok guys, don't bother anymore for me ^^.

mayday
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chest workout n my plan, advice also needed: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 15-03-2004, 01:16

Orginal Post: setsu nin to: chest workout n my plan, advice also needed.

ATTILA
hi all,

just wanted to know if anyone had a chest workout plan i could do, like a week by week program. this site is really helpin me alot and wanna thank everyone that has given me advice, thanks and hope everyone has a great workout.
this is my week plan of trainin, what do u think??
my main aim of the workout is to tone my front and build better chest and arms. if anyone can suggest a better routine i would be very very happy.
i cant do no-workouts on friday,saturday or sunday cos i spend time with other important stuff in life such as family,girlfriend,my dog and my
freiends but i can do something in the eveings but i will have no equipment.

monday- 30min- cardio+ stomach exercises then 1hour sauna + swimm.
tuesday- 20min cardio- 1 hour biceps + triceps+deltoids
wednessday- stomach exercises, 30 min boxing bag work
thurdays-chest workout+ stoumach exercises
friday- rest
sat-rest
sun-rest
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asag2
Attila

That schedule seems ok for a beginner but if you are serious about lifting and geting into shape i would suggest some refinements. The first thing you got to realize is that your body is a machine, every part of it works together to aid the other. It is good that you want to focus on your chest and arms, but that is not a reason to neglect other areas like back and legs, all of which are extremely important to your training (especially in MA). I only work out (weight and cardio training) about 3 or 4 times a week depending on how busy i am. I spend one day on chest and triceps, another on back and shoulders, and the next day on legs and biceps. I repeat this cycle every week and usually incorporate some running s\at the end of my workout.
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ATTILA
asag2
i toteley understand u my friend.
i wanna focus on losin the fat on my front first, also get my arms more cut out, then once my body gettin larger then il focus on my back, lower back also legs.
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asag2
if u want to do some good chest exercises to lose fat than i suggest not only doin bench press, but a combination of dumbell exercises like chest press and butterflies. eventhough they have machines for this stuff i think you get a better workout with the dumbbells. Also, do a few sets of pushups. Try to do as many as u can.
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ATTILA
yeh i do 30 push ups every nite.
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*Gong*Sao*
The only true way to lose fat is cardio. You can exercise a muscle group to make it bigger, but "spot reduction" - i.e. the idea that doing sit ups will make your stomach more cut - is a myth. If you want to get that cut look you have to lose fat, and that comes with the running, bag work and swimming you're doing. I do agree, however, that you should exercise your legs and back also; those groups are vital to most sports and activities, and MA are no exception.

Also, if your main goal is to lose fat, you might want to refine your diet to encourage a higher metabolism. I'm not very knowledgeable in this area, but I know that eating several smaller meals and having a good balance of simple (sugars, esp. fruit) and complex (grains, esp. pasta and bread) carbohydrates will make your metabolism work harder than eating junk with a lot of processed sugar.
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ATTILA
thanks everyone for the advice,
startin my new workout program this monday, lookin forward to it
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SLAP
Or you could throw on a sauna suit and a few pairs of sweat clothes and run for a half an hour and keep that fat off it will take from the stomach and @$$ first.
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Taoist
is really hard to tone and build at the same time , because when you are trying to get bigger you have to also accept some fat increase .
the best way to lose fat is with diet and cardio , but then you wont gain much muscle . you have to basically choose one or the other , i would suggest building up to the size you want to be then switch over to cutting up.

as far as cutting up in areas such as chest an arms , variation is the key you should hit them from every angle , include three to four execises per bodypart with higher reps for cutting up

for bulking up one or two exercises should work , train each body part once a week
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thebgbb
quote:

Originally posted by *Gong*Sao*
The only true way to lose fat is cardio. You can exercise a muscle group to make it bigger, but "spot reduction" - i.e. the idea that doing sit ups will make your stomach more cut - is a myth.



I disagree, but only partially. I agree that you can't spot burn fat (your analogy about situps is absolutely correct). However, muscle addition contributes significantly to fat loss because it increases your at-rest metabolism. A 5 percent increase in true muscle mass will give you a 5% increase in your overall metabolism, which will cause you to burn more calories during the day, which will contribute to fat loss.

If you want to lose fat, you should lift and do cardio. The cardio is the real calorie burner, but the addition of muscle will cause your body's engine to run at a higher RPM when it's idling.
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speed speed speed: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 14-03-2004, 18:50

Orginal Post: setsu nin to: speed speed speed

sess
what are some techs for reachind new levels of speed
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surehit
Hi there,

Please read Pavel Tsatsouline's hard-hitting combat training speed for in my website below.

Cheers,
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HongKongDragon
quote:

Originally posted by surehit
Hi there,

Please read Pavel Tsatsouline's hard-hitting combat training speed for in my website below.

Cheers,



Hey, Surehit.

I can't find it.
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sess
i cant find that too
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jeetkunedomaster
if u want to increase ur combat speed, im assuming, then try shadowboxing whenever you work out
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TKDman
Hey surehit what the hell? That website was nothing but one of those cheesy advertisement you see in MA magazines for that guy, not info on how to develop speed. Who wants to buy a 5 dvd set when they could get the info for free? If you have these dvds, could you possibly share some of this enlightening informtion on how to toss 280 lb men like "broken dolls"?
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surehit
quote:

Originally posted by TKDman
Hey surehit what the hell? That website was nothing but one of those cheesy advertisement you see in MA magazines for that guy, not info on how to develop speed. Who wants to buy a 5 dvd set when they could get the info for free? If you have these dvds, could you possibly share some of this enlightening informtion on how to toss 280 lb men like "broken dolls"?



Gentlemen,

I'm sorry. I agreed that our great Russian trainer was probably caught up with the glossy American Internet hype selling...

I do not have his Martial Power program. I only have his Naked Warrior ebook, which is kinda similar to Scrapper's routines but with more muscle efficiency workout per routine, according to his measurements and statistics.

I would like to share but the terms in his affiliate program prohibit me from sharing in public or openly.

Most of all, I recommend it because I find myself being able to generate more "soft" power than ever before after doing his unique routines the last 6 months, and I find "soft" power more applicable during life-threatening situations when you are already all-tensed up. It has also helped me a lot in my BJJ sparring (my main training is in classical Karate).

And if you search around the Net or in reputable forums like www.selfdefenseforums.com, you'll see that plenty other fellow martial artists and combatives instructors like his program.

For those who cannot find the link, click on the "Learn to generate inhuman strength!" in my website.


Best Training,
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-=KING UMY=-
I find shadowboxing is a great way to increase speed, also working on the focus mitts/pads is another great way to increase speed (along with a few other things, accuracy, technique etc ) another thing is just practice, the more you practice a technique the quicker it comes to you.
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