Kekoa Ohana Arts

Please pray for the people of Uganda!!! There was a terrorist attack in Kampala on Sunday while people watched the World Cup match. Odori 73 Hiphop Worldwide has members and young people over there we have not heard from - pray they are safe and for everyone that was affected by this terrible attack!!!!

http://www.nytimes.com/2010/07/13/world/africa/13policy.html?_r=1

Bboy Ziggy/H.O.C. - ODORI 73/TBB (THE BRONX BOYS) CALIFORNIA CHAPTER 8 PREZ



So let's see we all have knee problems, wrist injuries, back injuries we had deal with. We'll I going to give you all some pointers into helping you on these situations! Take notes and I promise it'll help you lead a healthy lifestyle to go along with your funky maneuvers!

1) Let's start with you posture, do you stand straight, are your feet pointed outwards, is your back arched, shoulders forward, head tilted downward or to the side. Congrats your human, aliens go the next thread! Hahaha! Just kidding stay were you are! These are normal problems we all have being human and being athletic humans at that! Keys to helping you with this is that your aware of these problems and ways of fixing them.

2) When your stand straight this involves your pelvic tilt, instead of arching your back you should push it down and keep your abs locked in, this will alleviate that problem. shoulders should be pinned down, scapular muscles in. Feet pointed straight, because this takes pressure off your Meniscus when you squat or walk.

3) Wear correct shoes, if you have flat feet, severe arches, also lace them under not over the holes in the shoes. If this doesn't help use insoles for you feet, or learn how to do the Loop Technique. The Loop Technique is something I learned to help keep your ankles fasten into the shoes that allows you to get full support using the shoes your dancing in.

4) Now that we got posture outta the way, proper wearing of shoes outta the way, to those aches and pains! Get your tennis balls, golf balls outta your parents closet or your and start your engines! No seriously get in a chair, put a golf ball under your feet and apply a little weight and massage out those tired feet, This also can help you with your calf muscles as well to alleviate muscles fatigue that is prone to knee problems.

5) Use a foam roller to massage out your IT band outside thigh is were this is located from you hip bone to top of the knee cap or the Patela. Also use this foam roller or tennis ball to massage out the inside of your Quadriceps muscles just above the knee. This hurts like hell and the reasons being is that during regular stuff and not so regular stuff if your posture is off, or improper use of shoes with no arch support, these areas surrounding the knee get inflamed with a capital I N F L A M E D!
This leads to discomfort in you knee's, especially you Meniscus and lower back pain! Massage each of these areas out for a minute at a time at least 3 sets each! Also, you can use a tennis ball on your arms as well or along the outside of your spine to help open up your back. For your rotator cuff and your forearms to alleviate tendinitis. Hurts at 1st but when you get up you'll feel like a super hero ready to leap back into action.

6) Now on to stretching, each stretch you do should be in 3 sets/ 30 seconds. No shorter because you body is so complex less than 30 seconds doesn't achieve anything, longer than that you risk hyper extension. Also, don't stretch out cold muscles, warm up at least 7 - 15 min. with a light jog, or Top rocking. Your body is completely warmed up and your flexibility will go through the roof!

7) Don't use weight lifting unless you really have too! But, for flexibility and nature strength use mat pilates.
Basic exercise you do should be done at least 2 weeks straight then change it up. Because after 2 weeks your body gets used to those groups of muscles being worked out and then the either no longer respond to that workout or get over taxed and start to fail because of fatigue. If you must for so odd reason be a meat head like myself. Do weight's in a full body circuit, that means. Chest, Quads, Back, Hamstrings,Shoulder's, Lats, Biceps, Triceps, Calves, Abs drink some water and rest for 2 minutes and do the whole thing over again. No more than 3 sets, no less than 2!

8) Eating, eat something with carbs before you workout like a banana, to give you energy. By the way a banana is great for 90 minutes of pure energy. Protein, whey protein in the best to help you rebuild your muscles from your workout or dancing. Which dancing is an extreme form of cardio and you need to workout or you'll become a flabby old man or woman one day. Not cool!!!! Because cardio without any resistance training whether you use resistance bands or weights will lead to muscle tissue broken down and the flabby grandma hand shake! So in order to stay toned or ripped you need to workout.

9) Yawning! Yes I said yawning help give your muscles extra oxygen and helps calm down your nerves when your competing.

10) Share this knowledge with fellow dancers and I hope to all see you having great results in life as you do in dancing!

Regardless of past arguments on this site I love or try to love everyone! Not possible at times but that's life. I might not get a chance to do a workshop on Bboying or other dances that I know, but this is my way of giving back to the community and kulture I love so very much! So, if one day I die in the future I can leave this earth knowing my knowledge helped someone, some were!
Allah Akbar

Physical Therapist/Personal Trainer
Ziggy/H.O.C. - Founder Odori 73
President of California Chapter of The Bronx Boys Rocking Crew



http://hubpages.com/hub/performingarts

Please read the following link i have added to this message. it is a blog i wrote i am trying to do something positive for the dance culture for youth and adults! we need to make it more aware of how great it is. PLEASE PLEASE PLEASE help me spread the word, add a link on your myspace and or facebook page. Tell your friends to tell there friends. The more people know about it the better we need to support each other cause no one else will.
Also please donate to the cause even if it is only 1 dollar, it will help get kids off the streets and given an option to do something good with there life, Imagine being young and having an option to dance, get paid, and travel the world for free. Or imagine being an adult yourself and given this chance? this is what i am trying to make possible for a lot of people.
the more you help me the more i can help others (including you)

Thank you - Trixtah

Biting can easily be avoided sometimes by those who are learning from videos or YouTube! That means they have no money or way of getting some old school head like myself to teach them foundation! I spent a lot of years in countries all over Asia (1989-1998)and even did a lot of workshops for free and even let them video tape my whole sets at the time to catch up to what the rest of the world was doing in the Philippines, Thailand, China, Korea and Japan. For nine years I did this while I served in the United States Navy and did this in other countries too as well that are not in Asia. But, to make a long story short there are biters and they know who they are, they don't respect old school heads like myself and consider themselves doing us old school heads of favor of bringing a move back that they think we're not doing anymore. More often than not they are uninformed about us to begin with. But biting like I said can be avoided just ask the originator on MySpace, Facebook or this website! Were not hard to find and were definitely not selfish and arrogant to say you can't do our moves! We appreciate those who come to us with respect! Powermoves are never considered bites unless the originator of some crazy new powermove did it and someone goes completely outta their way to do it the same way! The same can be said with style as well. A lot of people in America say if you can flip the move its okay to bite, which I agree to disagree with. Because what if the person you’re biting can already flipped it several times! I was taught back in the 70's to do this with every move I created at least 3 to 6 different ways! Which no one does anymore, also, do it both ways which also hardly anyone does anymore! Basically you want to not be called a biter, do this 1st try your hardest to find the originator and ask for permission and don't tell me you don't have time! We all have time to do the right thing by this kulture, 2nd once you get permission make a it your own, try to do it both ways and flip it several ways from Sunday! Don't settle for just the shell of the move; remember there are moves inside of moves! Hope this helps, good luck to all and all many blessings from above!

Allah Akbar,

Ziggy President of The Bronx Boys, Ca. /Chapter 8
Founder Odori 73