1.

A fresco drawn upon the wall of a monument created between 37 BC and 66 AD in the
Korean kingdom of Koguryo is one of the oldest pieces of evidence of Taekwondo's
existence. The illustration depicts two unarmed people confronting one another in a
Taekwondo position. Other images in the monuments represent individuals executing
blocks and dressing up comparable to those worn during current Taekwondo practice.
Taekwondo and its skills progressed in tandem with the development of Korea.
Taekwondo instruction may be found in almost all of the documents of the several
kingdoms that flourished in the nation over the ages. In the realm of Silla, the old art
reached its pinnacle. This little kingdom was continuously attacked and opposed by
more significant and influential territories. As a response, the kingdom's monarch, King
Jin Heung, founded an elite force of fighters known as the "Hwarang" or "Flower of
Youth." The Hwarang were the sons of lords from the realm. They were specifically
selected and properly taught in all areas of military expertise, even unarmed warfare,
termed as Tae Kyon at the time. It is crucial that perhaps the Hwarang were educated on
the significance of growing not just their bodies, but also their brains and emotions. The
brave men were taught history, literature, and theology in addition to their fighting tactics.
Hwarang Do has been the name given to the complete corpus of knowledge. The
Hwarang skills developed not solely for fighting but also everyday life. This is closely
related to current Taekwondo practice, which teaches self-defense, attitude, self-
discipline, and courage that can be used in any work.

2.
● taekwondo matches should be contested by competitors of the same sex and in
the same classified weight category.
● The competition area is a mat that measures 8 meters squared.
● Taekwondo matches are contested over 3 x 2-minute rounds with a rest of 1
minute between rounds.
● Each fighter attempts to knock out their opponent or score points by landing
blows on their opponent’s torso or head. Kicks are allowed to both the torso and
head, whilst punches are only allowed to the body. Below the waist is not a
permitted target.
● If a fighter and their coach think that a point has been missed or that a mistake
has been made, they can make a protest. A video replay is then looked at by
judges and a decision is made.
● Fighters can lose points by the way of penalties. These can be incurred by
actions such as:
○ Punching to the face
○ Attacking with the knee
○ Attacking below the waist
○ Stepping out of the ring with both feet
○ Turning your back on your opponent
○ Pushing, holding, or grabbing your opponent
○ Feigning injury
● The match is won by the fighter who knocks their opponent out or who has the
greater number of points at the end of the three rounds.
● If the match is a draw, a golden point round is fought, with the fighter landing the
first scoring point and being declared the winner.

3. Competitors battle against those opponents from the same gender in Taekwondo
events. Competitors are indeed classified by body weight to guarantee that
battles have been as equally split as necessary. There may be age divisions in
youth tournaments. The white taekwondo outfit used by contestants is
sometimes referred to as a gi, however, this is the Japanese phrase for a martial
arts outfit, while the appropriate Korean term is a do bok. A colored belt is
knotted around the middle of the do bok, as well as the shade, representing the
practitioner's grade. The belt system progresses from white through yellow,
green, blue, red, and finally black for much more qualified professionals.

4.

Posterior Capsule posture

Extend your arms over your torso and relax your shoulders. Grasp your arm
alongside your other arm just above the elbow and slowly draw toward your
body.

Hamstring Stretching

Besides being able to achieve this by resting on your back and asking your
companion to press down, you may also do it while standing. To begin,
everything you will require is a short footstool to rest your leg on. Make doubly
sure your hip and foot are pointed forwards. Bend forward using your hips,
maintaining your legs upright and your back straight. Continue until you
experience a stretch within the lower back of your thigh. These exercises assist
you in avoiding hamstring injuries throughout your Taekwondo practice, whether
you're competing in a competition or fighting at your school.

Quadriceps Stretching

This stretch entails gripping one foot with one hand. Grasp your right ankle with
your right hand and tense your core muscles to avoid your back from bending.
Bend your knees and attempt to bring your ankle up towards your buttocks as
you stretch your thigh rearward. Continue until you feel a stretch in the front of
your thigh. This stretch is good for your quadriceps muscles.

Crouching Stance From Side to Side

It is also known as “tame the tiger stance” or Fu Hu Bu. It is an excellent

stretching exercise for taekwondo martial artists. Squat on your left leg and aim
your thigh to be precisely parallel to the ground. Now extend the right leg out to
the side. Both feet must be identical to each other and facing forward. Try to
stretch as far to the left as you can, and you can rest your arms on the waist.
Stretch for 10 seconds and switch the stance by shifting slowly towards the right,
and now squat on the right leg and stretch the leg out the side. Repeat this 8 to
10 times on each leg.

Dynamic Stretching
Dynamic stretching is useful as your warm routine before a combat session. Do
your warm-up first and then a dynamic stretching session for 5 to 10 minutes,
whether it is a competition or just for training. Dynamic stretches are a set of
controlled movements to prepare your soft tissues, ligaments, and muscles for
endurance, performance, and safety. You can also use dynamic stretching as a
cool-down regime, while you can use static stretching as a maintenance regime
to avoid injuries.

Side Neck Rotation Stretch

Slowly move your neck to the left and keep going till you feel the tension in your
muscles. Now slowly move the neck back to the center and move the neck to the
right and back again. Repeat this exercise 8 to 10 times on each side. This
stretch improves the range of your neck movement and is useful for all spins.

Progressive Air Circle

Stretch your arms outwards to the sides. Now start rotating your arms in circles;
five forward and then five back. Start with small circles and gradually increase
the size of the circles you make while rotating. This stretch is beneficial for
shoulder mobility and is very useful for blocking and all hand techniques in
Taekwondo.

Wrist Circles

Keep your elbows at 90 degrees with loose fists. Now rotate the fist inwards 10 to
12 times, and then outwards 10 to 12 times. Not only does it enhance your range
of motion, but it also improves blood flow. This motion is useful for blocking and
all-hand techniques.

Walking Knee Hug

Lift your left knee, grab it with both hands, pull it towards your chest, and hold it
there for 2 seconds. Now raise your right toe and slowly release your knee while
you do so, and step forward. Now switch legs and repeat these stretches at least
eight times on each leg. This motion is useful for stances and kicks; plus, it is
beneficial to enhance the range of motion in the lower back and hip flexors.

Inchworm

Keep your feet and shoulders apart and bend forward to touch the floor. You can
bend the knees if needed. Now slowly walk your hands out to the plank position
and hold that posture for 2 seconds, and then walk them back towards your feet.
Repeat this 8 to 10 times. This stretch improves mobility in your back muscles,
calves, shoulders, and hamstrings. You can use these muscles in all Taekwondo
moves.

Forward Leg Swinging Up

After all, Taekwondo is all about high kicks; therefore, the higher your kicks, the
better. Forward leg swinging up is one of the best dynamic stretches for your legs
to enhance your kicks. Support yourself with one hand on a wall or a post,
keeping your face looking straight. Swing your left leg back and forth like a
pendulum. Make sure to keep your core engaged and your posture tall. Do not
be aggressive at the beginning; take it slow, and gradually increase the range of
your swing. Relax your hip joints as much as possible, and as the blood rushes
through your muscles, you will feel them loosen up. Do 20 swings on each leg. It
is good for your legs, hip flexors, and hamstrings.

Butterfly

The butterfly stretch is one of the fundamental stretches in Taekwondo and one
that must be done properly to get its maximum benefit. To start with sit on the
floor and bend your legs inwards and bring your feet together, so their bottoms
are touching each other. Try to bring your heels as close to your groin area as
possible. The closer, the better. Your legs and knees bent should resemble
butterfly wings (hence the name). Now, gently flap your legs like butterfly wings.
As you flip your legs up and down, try to touch your feet with your forehead.
However, this will come with time. As you practice, you will be flexible enough to
touch, not just your forehead but your chest as well.