Systema Manual 英語版 システマ・マニュアル

戦闘心理学で博士号を取得したコンスタンチン・コマロフ少佐の著作。
軍隊にて要人警護のなどの任務に就く傍ら、犯罪者や非行少年の心理を研究。ミカエル・リャブコにシステマを学び、システマ・マスターの一人として各地でシステマを指導している。その経験からわかりやすくシステマを解説。日本語化予定なし。

A practical and fundamental training guide
Major Konstantin Komarov is a PhD in Combat Psychology, a commander and pedagogue to military professionals, an experienced bodyguard, a mentor to troubled youth, and a former student of Systema founder, Mikhail Ryabko, in Moscow.

In this book, Major Komarov presents his view on many Systema concepts through:
– Clear explanations
– Step-by-step practice programs
– Personal life chronicles
Detailed and informative material.

Table of Contents
Introduction 5
Chapter 1
Unique Features of Systema. Methodology for Studying Systema: Basic Level 13
• What is Systema and what separates it from
many other martial arts and sports? 13
• What are the criteria by which one can tell
if someone is learning/using Systema? 16
• How and in what order is it preferable
to learn Systema? 17
• The basic stage of learning Systema 19
Step 1: Breathing 20
Step 2: Positions on the ground 28
Step 3: Sitting positions 40
Step 4: Standing positions 46
Step 5: Walking 54
Step 6: Walking in difficult conditions 58
Step 7: Moving 62
Step 8: Dynamic work 72
• grappling 72
• strikes 82
• legwork 95
• working with objects (weapons) 101
Step 9: Tactical work 122
• attack 122
• defense 125
• team work 130
• free work 133
Recommendations 134
Chapter 2
Psychological Systema work 137
• What I mean by “psyche” 138
• How the psyche works 139
• Options for developing the psyche 141
• Systema methods of psychological work 145
• Breathing basics for working with the psyche 146
• Learning to work with attention and body sensitivity 151
• Learning the basis of psychological training 156
• Detecting stress of the psyche
and addressing it in its early stage 164
• Studying fear 166
• The inner “state” and continuity 180
• Working with peaks of agitation in the psyche
and emotions 186
• Conclusions and recommendations 189
Chapter 3
Fundamental Systema skills 191
• Systema knowledge, abilities, and skills 191
• Basic Systema skills, their importance, and role in the training methodology 194
• How to develop Systema skills 199
Chapter 4
Building and strengthening the body 205
• What is a well-developed body? 205
• Speed, strength, stamina, flexibility, and agility: important qualities of a well-developed body 211
• Strengthening our body systems, which ones, and how 216
• Systema for kids 226
Chapter 5
Perfecting Systema skills 229
• The stage of perfecting Systema skills 229
• Mistakes in learning Systema 232
• The sequence for correcting mistakes 236
Conclusion
• How to master Systema 241
• How to work with instructional video content 244
• How to train without a partner 248
• Final words 251

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