5 Beginner’s Wing Chun Exercises - To Do Daily (at Home Training)

Do these 5 Wing Chun exercises daily at home. After just 2 months of training these Wing Chun exercises every day, you're body will start to feel completely different. You won't feel like a Wing Chun beginner any longer. You will feel more rooted, more conditioned and trained to get into Wing Chun postures and much more stable. THIS is how you start make REAL progress as a beginner training your body into a legit Wing Chun weapon!
Here's why training these at home Wing Chun exercises are so important for beginners. Before you can use Wing Chun, you need to train your body for Wing Chun. And this doesn't me just being in shape. It means being strong in the right areas and being flexible in other areas.
▬ Contents of this video ▬▬▬▬▬▬▬▬▬▬
0:00 - Intro
0:32 - Beginner's Wing Chun Exercises (Making Real Progress)
0:41 - (1) Building the Root (1-5 Minute Wall Stance Training)
2:02 - (2) Building Shoulder Stability (1-2 Planks)
3:18 - (3) More Shoulder Stability (Lat Pulls w/ Band - 3 sets of 10)
4:17 - (4) More Root & Leg Stability (Double & Single Leg Goblet Squats - 3 sets of 10)
6:29 - (5) Arm Flexibility (Tan Sao & Bong Sao Stretches - 1 Minute Each)
8:45 - In Conclusion of these 5 Wing Chun Exercises
#beginnerswingchun #wingchunexercises #wingchun
▬ WING CHUN LESSONS (www.wingchunlessons.com) ▬▬▬▬▬▬▬▬▬▬▬▬
WING CHUN LESSONS is the online branch of The Dragon Institute. You can start learning Wing Chun online through my Beginners 90-day Wing Chun course at wingchunlessons.com. The course is a systematic, step-by-step program designed for beginners to learn the following...
1) 12 Lessons, 12 Quizzes and a Final Exam
After each lesson, students are required to demonstrate their knowledge and understanding by passing quizzes. This ensures material has been learned properly. After successful completion, the next lesson becomes available.
2) Siu Nim Tao (Sil Lim Tao) - Step-by-Step
You will learn Wing Chun's first and most important form (Siu Nim Tao) explained and demonstrated by Sifu Adam Williss. This includes the specific details of all three sections of Siu Nim Tao broken down with the quality standards which The Dragon Institute is recognized.
3) Wing Chun Structure
Detailed insights and make-sense explanations of Wing Chun structure by Sifu Adam Williss. The foundation of good Wing Chun, structure opens the door to being able to handle bigger/stronger opponents. In this course, you will learn the specifics of developing legit Wing Chun structure.
4) Wing Chun Dummy Form
You will learn the Wing Chun wooden dummy including highly detailed demonstrations and explanations of both handwork and footwork. You will then be placed on a systematic program which increases your muscle memory to these dummy movements and postures. (Note: You do not need a wooden dummy to learn this).
5) Simultaneous Attack & Defense Applications
Game-changing simultaneous attack and defense applications against hard, heavy punches. These teach how to apply very important Wing Chun concepts as you learn how to use Wing Chun in order to immediately place an attacker on the defensive.
6) Intro to Chi Sao - The 5 Energies
Learn the 5 major categories of pressure with specifics on how to efficiently respond to them. Traditionally reserved for the most loyal students, our online Wing Chun training holds nothing back by providing you with the exact recipe for achieving simple, efficient, pin-point counter-attacks to stimuli.
For more info, go to www.wingchunlessons.com
▬ Social Media ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
► Facebook: / wingchunlessons
► Instagram: / wing.chun.lessons
▬ About Sifu Adam Williss ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬
Sifu Adam Williss is the founder of Dragon Family Wing Chun. His school, The Dragon Institute, is an integrative mind, body and spirit educational center. He has built a network of followers around the world. Known for his uncompromising dedication to quality, Sifu Adam is one of the most followed experts in Kung Fu today.
For more information, visit www.dragoninst.com/about/adam...

[@sifuadamwilliss]

Thank you all for following my Wing Chun Lessons! You can start learning Wing Chun online systematically through my 90-day beginners step-by-step course at wingchunlessons.com.

[@BrainStorm369]

Any where in Adelaide SA that teaches? As my 10 year old son has talent. Thanks

[@adamcoronado9972]

Sifu Adam if I may ask where is your studio located?

[@sifuadamwilliss]

@@adamcoronado9972 I moved to Palm Coast, Fl earlier this year

[@adamcoronado9972]

@@sifuadamwilliss ok thank you I just moved west when I I was younger I studied with sifu James Clark he studied with James Demile and he was a student of Bruce Lee but I like studying with different sifu's I have been doing this this since I was 15 years old and I like how u explain every step

[@CushtyHealthFoods]

Your teaching is explained very good and some different than who I used to train online Master Wong your detail is very good.

[@user-ob3kq4rp9w]

Very useful and properly displayed, thank you Sifu

[@marvinperez3314]

Thank you, Excellent video and value 👏

[@Camilcornelivsrex]

Thank You for this video.

[@jdjjdjd2667]

Great exercise, Sifu Adam a pretty good class for those who wants to improve core power 💪

[@benjaminbecker8508]

Awesome advice!

[@Topazman12]

Excellent. I will try these. I love our videos.

[@ultimatecycloneslash4051]

those exercise are great, gonna have to add it to my training routine

[@sylvia8557]

Meu Deus esse mestre é uma maquina, então nem td nos filmes é montagem vendo esse Nilvel de habilidade, parabéns...

[@user-wv2kn2lz5s]

Many. Thanks!🎈

[@lawrenceloebman8961]

Great job 👍 super skill set

[@asaptenebrae2240]

Merci pour la leçon 🙏

[@S1L3NTknight]

Thanks!

[@krokusnumber1]

Hi, sifu, after watching tan sao stretching, we can see all the difficulty to practice a good wingchun, you are the only one that explain this, you are for me no1 in this jungle..... Be water, my friend. 👍🙏Papychun.

[@vineeshkumar9496]

Thank you shifu ❤❤🙏🏻

[@kenwebster1300]

Very interesting 👌

[@joeypereira1592]

Awesome....Joey

[@patriotheart817]

New subscriber here. Respect. Thank you for the uploads. 🙏

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[@markberesford2447]

Thanks Adam subscribed

[@JTK639]

Excellent video Sir.Im starting Wing Chun in a few weeks.Im very excited at the prospect. Will definitely include these exercises for sure.😊👍😎Wishing you well.

[@sifuadamwilliss]

Good to hear. Did you find a Wing Chun school near you?

[@JTK639]

Yes.Its in a town called Crawley in West Sussex

[@ShaderockLouis]

Very impressive.

[@rikbrown9678]

I just purchased this course and I think it is magnificent!

[@rikbrown9678]

Thank you Sifu, I live locally and hope to get to meet you.

[@melplishka5978]

Totally agree.

[@ll0ydjayamanna88]

🙏 great winchun lesson

[@ll0ydjayamanna88]

Mastet 🙏🙏thanks💗❤

[@Zirus_Blackheart]

Great stuff! 😀

[@sifuadamwilliss]

Thank you. Glad to help.

[@mariohostios]

Outstanding Sifu Adam!

[@sifuadamwilliss]

Thanks Uncle Mario!

[@DarralGrady-mx8uj]

Thank you sifu Adam from Cleveland Ohio

[@hachommohamed7009]

THANK S MASTER

[@ricardovermeer9239]

Great info, love the hair man!

[@damiangordon7809]

Not bad, respect

[@alielhadi8915]

Thank you man, Peace with you from Germany ❤️🤲👍✋

[@Kungfuyogafitnessfirst]

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[@aguamanwaterco.9260]

In fitness decades never saw these exercises. Looking forward to working on them. Thanks!

[@inmyworldfactstelugu5362]

Super sir

[@longmire903]

I'm a big man and I'm very interested in learning wing chun kung fu and I'm going to keep trying to do a couple of these exercises until I get used to them

[@BaritoneUkeBeast4Life]

Sifu Adam, since I just found your channel, this was my first video of yours I have watched. It was excellent in both the content and the explanations of how to properly perform the exercises. Thank you for creating this video, well done and you have earned my subscription. The only criticism I have is in relation to the production of the audio. You might not have noticed when editing this video but the volume is all over the place. When you talk or narrate it is around a level 7 out of 10, when you cut to a clip of you or anyone else demonstrating the exercises, it drops to a 3 or 4, forcing me to turn it way up, then when you go back to talking again it blasts way up in volume again. I don't know if there is sound editing software you can use when making these videos, but you might want to consider it, as it boots up your production quality and makes it more professional.

[@sifuadamwilliss]

Thank you for the tip. I’ll look into finding some kind of audio editing software for post production.

[@liyifenn]

@@sifuadamwilliss If you're still looking, I recommend Audacity. It's free, and it allows you to easily normalize the volume for your entire video because you have a simple view of the audio waveform

[@sifuadamwilliss]

@@liyifenn Thank you 🙏

[@yuro3621]

Thanks Sifu I really y Miss Ip man

[@carlosescarlaro4741]

New Subscriber.

[@2Foxx2]

you could try doing the barbell squat, that way you can learn the principles of form and gain strength at the same time.

[@trinityliebenow897]

Like your mode . Going to email you

[@Captain__Harlock]

Much respect Sifu Adam. I am recovering after being down with hernia for almost two years. Wing Chun is the art form I chose when I finished my military service and came home(2005). Based on my experience it was perfectly suited to the close-quarters style i had to deal with and I instantly took to the style as I had to do simular on the streets and alleyways of Fallujah. However after nearly 2 years of hardly being able to move my muscles have atrophied and I had had forgotten the basic training skills I used to know. This is the perfect refresher I was looking for to once again hoen my body and mind. Again Thank you very much.😊

[@RAPINCITE]

9:34 perfect practise makes perfect. 👍

[@pattybowden506]

Thank you for producing this video. I have a question about Tan Sao. Is there anything I, as a woman, should do differently?

[@sifuadamwilliss]

No. Nothing different. 👍

[@AnupTomsAlex]

Thanku Sir 💙. Just pointing out that there's a little typo in the '5. Arm Flexibility' slide. The l and i before the t are missing.

[@sifuadamwilliss]

Thank you 🙏

[@user-np6jy9eg4f]

Hello from Bulgaria Sliven

[@Kungfuyogafitnessfirst]

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[@mdubb4855]

I recommend cheap safety glasses when using elastic bands.

[@louiswilkins9624]

👍

[@kbobatoki]

Great video! Thanks from a beginner. Can you link the bands you use in the exercise? I could not locate on Amazon.

[@sifuadamwilliss]

Sure. Here you go… Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5 www.amazon.com/dp/B01AVDVHTI/ref=cm_sw_r_cp_api_i_N9NK5Q2Y6A1A8C2XYXC4?_encoding=UTF8&psc=1

[@kbobatoki]

@@sifuadamwilliss Thank you!

[@stephanieratcliffe1141]

@@sifuadamwilliss Thank you

[@MaNJoT...]

who Came here after watching IP man🤣🤣

[@user-qm5gh1tm3j]

Yes

[@DRIDOA]

mee😭😭

[@Mangohawk124]

Wht is it...

[@MarkGabrielinsauriga-bx8ix]

Me hahahahaha

[@KaroGg-ds3kh]

me 😂😂😂😂

[@Home-ii2vp]

Is there any video in which you have shown what exercises a begginer should do along with practicing stances aside from this.

[@lukasgisler]

THank you for this great Beginner Guide! Do I put my feet straight to the wall with the heels, or do I have to put them diagonaly, so that my toes form a a triangle, and my knees a cross?

[@sifuadamwilliss]

Your choice. I teach both. Triangle is harder.

[@lukasgisler]

@@sifuadamwilliss Allright. THank you.

[@kevincopeland935]

AdM, for the root exercise would it be better to use the Hoi Ma stance be you start bending your legs or keeping your feet straight & parallel or does it matter? Another question, when I was studying Wing Chun the Sifu would always tell me lead w/ the elbow & not the hand when doing the Fook sau & wu sau like in Sui lim tao. How can I focus on the energy from the elbow instead of pulling w/ the hand??

[@kevincopeland935]

That single leg goblet squat looks like a start exercise of a pistol squat

[@sifuadamwilliss]

Hey Kevin - You can just keep the feet straight. But either way does the job. The elbow leading is something you mentally build. Think of the elbow as a handle. The hand is just the extension of that handle. Practice this in everyday moves like opening doors and carrying groceries.

[@kevincopeland935]

@@sifuadamwilliss thank you

[@chadalicious374]

Just slow it down ,way down. Take 10 minutes to run the 1st section of Siu Nim Tao once. There is no finish line in this, you have all the time in the world.

[@kevincopeland935]

@@chadalicious374 thank you

[@niyazgill691]

222k views❤🎉

[@benquinneyiii7941]

Stabilizer muscles

[@highlightsever]

hello Sifu, do these exercises need to do warm up before or something else?

[@sifuadamwilliss]

No. You can do these any time

[@highlightsever]

@@sifuadamwilliss Ok thank you Sifu

[@jamesjackson4558]

Great stuff mate but that arm stretch looks freaky as all get out. If they ever did a Plastic Man movie you should definitely audition. Much love from a student of Ip Ching Adie Gray Wing Chung and Dawadah Jeet Kune Do.

[@sifuadamwilliss]

Lol… 🙏🙏🙏

[@majiom1074]

Do you have any online courses? Thank you 🙏

[@sifuadamwilliss]

Yes. I have a 90-day Beginner’s Course at wingchunlessons.com

[@majiom1074]

@@sifuadamwilliss After the beginner's course, do you have other online courses to do advance stuff ? Thank you

[@sifuadamwilliss]

@@majiom1074 Yes. However, completion of this 90-day course acts as a prerequisite for future training.

[@CushtyHealthFoods]

The Goblet Squat can you hold it there as well isometric.

[@sifuadamwilliss]

Sure. Like a weighted low horse stance

[@CushtyHealthFoods]

@@sifuadamwilliss Thank you Sifu I will continue to watch your videos .

[@kennethspeering2922]

At 63 this is what I have been looking for. I have a lawn service for 21 years and goats that I milk and a horse. I am active but need this. THANKS.

[@sifuadamwilliss]

You're welcome Kenneth. I'm happy to be able to help.

[@hofamily6468]

Sifu Adam, may I ask you , as I think wing chun stance might be difficult for certain people, if we can't do the wing chun stance can we just stand with our feet wide apart for practicing punch?

[@sifuadamwilliss]

As long as people try, things can always be modified for those unable to do them.

[@hofamily6468]

@@sifuadamwilliss Thank you Sifu Adam!

[@cityvape608]

Everything you can find in sil Lim tao 😊

[@MegaCyberleader]

i love wingchung

[@sifuadamwilliss]

Awesome. Me too! (BTW there's no g, its just Wing Chun)

[@artisticdavid]

Thought about watching it a lot but never have watched it IP man

[@darcyhoward1282]

Should I spread my legs out. Or to shoulder length or together

[@sifuadamwilliss]

Which exercise are you asking about?

[@charlesbroadway6864]

Took 5 yrs of Judo at age 18. Now I'm 70. Ready for Wing Chun 😊

[@sifuadamwilliss]

👍 I have two 76 year old students going strong here in Florida.

[@johnreidy2804]

@@sifuadamwilliss Where are you located in Florida friend. I'd love to take some lessons from you

[@sifuadamwilliss]

@@johnreidy2804 👍 I’m in Palm Coast, Florida

[@johnreidy2804]

That would put me about 2 ours away. Too far dang it

[@sifuadamwilliss]

@@johnreidy2804 what city are you in?

[@supaman6019]

So you teach online?

[@sifuadamwilliss]

I have a 90-day beginners course at wingchunlessons.com

[@r10tAK]

When practicing building my root I feel like I’m doing it incorrectly. I have my heels against the wall and my back and head against the wall, back straight as possible. But when I bend my knees I feel like I barely get lower, additionally it requires almost no effort.

[@sifuadamwilliss]

Sounds like you have tight ankles. Try holding weights when you’re doing it and finding ways to stretch your ankles

[@jussumdude-bh8hl]

Is there an acceptable substitute for the band in #3?

[@sifuadamwilliss]

Why do you ask? The band is $15 on Amazon.

[@jussumdude-bh8hl]

@@sifuadamwilliss Broke. Trying to find a way to accomplish the same goal without the cost.

[@sifuadamwilliss]

@@jussumdude-bh8hl I guess you could use a rope for an isometric version of it

[@jussumdude-bh8hl]

@@sifuadamwilliss Appreciate it.

[@sy2see]

Okay. The Tan Sao stretch creeped me out.

[@sifuadamwilliss]

Lol

[@TKDPWR]

1:Building the root, how wide should your feet be?

[@sifuadamwilliss]

Shoulder width

[@TKDPWR]

@@sifuadamwilliss thanks sifu

[@ilovemyfeather97]

I’m scared to follow your steps what if I don’t pick up wing chun what if im garbage at it? Im simply browsing to see what are the critical s I must learn I used to do MMA but I gained weight im now losing weight and I want to begin practicing wing chin but im worried I’ll be trash at it are these the precise fundamentals to starting me into the road of learning ip man level wing chun? I must know so I can continue this path I don’t wanna just rely on my gun I want that to be a last resort so I need this fighting technique to work for me

[@sifuadamwilliss]

These are 5 beginner exercises but these aren’t the only ones. Let me ask you this… what will happen if you don’t start?

[@adamcoronado9972]

I'm going to ask dos anyway know what a tiger push up is that will strengthen your shoulders

[@adamcoronado9972]

Sir as u can imagine yes I am in my sixths but I feel like I'm in my 40 and still kicking

[@user-xg6rm5ms1q]

Chun has one wing or two?

[@TheAnsonysc]

What do you expect, one or two?

[@damannoneone2363]

26 yrs yu must b a world champ ha wilis , or what u talkn about wilis

[@sifuadamwilliss]

Lol… nah, just a dude a little further down the path

[@everready59]

This explains a lot.

[@SpiderLutz]

That last stretch is close to impossible at the moment.

[@sifuadamwilliss]

Start with what you can do. It gets easier if you work at it

[@SpiderLutz]

@@sifuadamwilliss my shoulders are very tight. Probably from powerlifting.

[@tinahuber-loos3528]

I really need help??

[@sifuadamwilliss]

Yes. We all need help from those who have the ability to help us. I recommend starting with my Beginners course at wingchunlessons.com

[@kazamamuramasa8201]

Don't you need to have a wo 1:41 K first.? Hey, heat up some Peanut oil.?

[@user-im9xq7fp5r]

these are all good exercises, however, these are not core wc exercises.

[@alenlen1830]

Sifu

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😅😂🤣

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Ya cualquiera hace videos jajajajaja

[@ajaykumar-ig6kh]

I can't hear him anything.