Self Defense and Physical Fitness

Antonino Rocca's personal tips for good health, physical fitness, and self-defense
A practical guide to self-defense
A commplete program of physical fitness
Basic self-defense for men and women and advanced techniques to improve the skill of the expert
A comprehensive series of exercises to condition

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the whole body

Contents

1 Preparation
Breathing stretch
Straddle hop
Front bend
Knee raise
Arm circle
2 The abdomen
Curl up
Swing sit-up
Folded-arm sit-up
Piston start
Twister
Jackknife
Rocca Special pike
3 The waist
Standing circle
Side bender
Two-way stretch
Windmill
Knee over
Straight leg over
Rocca clock special
4 The back
Forward stretch
Back pull
Pressure stretch
Floor raise
Frog stretch
Toe pull
Rocca back special
5 The legs
Half bend
Rocca run
Leg flip
Full knee bend
Rocca walk
Squat jump
Rocca leg special
6 The arms
Arm scissors
Arm circle
Pulling grapes
Pull push
Rocca push-up
One arm push-up
Rocca special grand-dad exercise
7 The neck
Neck stretch
Four-way neck pull
Bridge
Front bridge
Advanced front bridge
Neck facial
Rocca hangman special
8 Self-defense
Basic defense techniques
Demonstration of elbow blow
Defense against a kick
Demonstration of hip toss
Defense against a bear-hug attack
Two defenses against a frontal attack-Defense 1 and 2
Defense against an attck from side
Defense against an attack from the rear-Defense 1 and 2
Defense against a strangle from the rear
Defense against an attack by a man with a chair
Defense against attack by a man with a bottle or other dangerous object
Defense against a gun attack from the front
Defense against a knife attack from behind
Defense against attack by two men from front
Defense against attack by two men, one in front and one from behind

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