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Since karate is literally what it means, fighting with empty hands it demands that we transform the whole body into a weapon and use it effectively. Therefore we must know the proper way to handle and care for our bodies.

Hands
Many karateka are under the misconception that it is sufficient to strengthen only the skin and flesh of the fist and the knife hand, without the co-operation of the wrist, arm, elbow and shoulder, the hands lack the power of being a weapon. Remember that logical training of the entire body and correct co-ordination is needed for the development of effective karate.
The hands are primarily used for blocking an opponent's attack and to strike and or punch an opponent. There are several blocks (uke), strikes (uchi), and punches (zuki) to the head, chest and lower areas of the body.       

Ankle exercise
1. Lift the right foot and turn the ankle around in a circle a few times. Repeat with the other foot.
2. Tense the toes and thrust them forward lightly.

Achilles tendon exercise
Crouch on toes with heel raised. Rock back onto heels, straightening the legs and raising the toes.

Knee exercise
Crouch in a deep knee-bed position, and move the knees around in a circle. When the circle is complete, reverse the direction and repeat.

Stances
Standing and walking are two of the most important things in life. Proper walking depends on proper standing. In karate, without the proper stance, walking, kicking, and katas are impossible to perform well.

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Heisoku Dachi