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Many martial arts like Tia Chi are based on exercises to increase strength, and endurance without any equipment at all. How?

Not strictly Tia Chi but a great exercise:- An easy example that everyone can do to increase the strength of the upper thigh muscles as follows:-

Place your feet flat on the floor toes pointing forward shoulder width apart, keep your back as straight as possible, chin up. Then bend your knees. Drop a small amount to start with and hold until you feel your leg muscles starting to warm up. Straighten up and repeat each time sinking lower, eventually you should be able to have the tops of your legs horizontal as if you are sitting on a chair, but without the chair (that would be cheating). People who have trained with this technique can hold this position for up to half an hour. Normal people should be able to maintain this position for 2 - 5 minutes. Need Help? Make it a bit easier by placing your back against a wall and slide down it as you crouch.

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