Length straight leg hard pull initial posture: feet open, shoulder width or slightly narrow, straight leg body bent forward, holding barbell bar on the ground with both hands, holding distance slightly wider than shoulders. Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat. Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus. Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist. 2. The initial posture of the goat station: prone on the goat station or jumping box, the upper body naturally droops, the feet are fixed on the bracket or pressed by others, and the head is supported by both hands. Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat. Function: It mainly exercises the long back muscles and short back muscles, and also has a good stimulating effect on gluteus maximus and posterior thigh muscles. Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist. Waist flexibility training method (1) Forward bending: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: stand side by side, raise your knees, cross your fingers and clamp your hands * Keep your hips straight, raise your hands and keep your heart up. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched. Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs. (2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: step by step. In practice, one leg supports and the other leg swings upward after straightening. At the same time, the arms are straight, and the L-shaped body bends backward to swing back, so that the back is fully compressed and the front of the lumbar spine is fully extended. Action points: the back swing leg and the upper body bend and swing at the same time; Support your legs and straighten your knees. The head and arms are bent backwards to make coordinated back swing auxiliary movements. (3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The feet are slightly wider than the shoulders, the arms naturally hang down on the rest side, tilt forward with the hip joint as the axis, and then rotate clockwise or counterclockwise with the waist as the axis. At the same time, the arms circle clockwise or counterclockwise with the upper body to increase the amplitude and strength of waist rotation. Action points: increase the circle range as much as possible, from slow to fast, so that the lumbar joints can be fully moved and stretched. Waist exercises 1. The relationship between waist manipulation and strength. The explosive force of punching and kicking can be produced by using the force generated by turning the waist. Take the straight fist as an example. When the reaction force generated by pedaling is transmitted to the hip joint along the ankle joint and knee joint, the rotation of the hip joint accelerates the force to rotate in plane at the hip joint, and accelerates again with the coordinated movement of the waist muscles. When it is transmitted to the upper body, the strength of the back muscles will be combined and transmitted to the shoulders. The shaking of the shoulder joint, the extension of the elbow joint and the release of the wrist force will make the power of the straight fist reach the extreme. If you master the skills of waist and hip joint force, the upper body strength and leg strength will be integrated, while ignoring or not knowing the role of waist can only be local force and scattered force. Bruce Lee once said: "Take the waist as the pivot, turn the waist quickly, and let the shoulders and arms come out first. The important turning point is to learn the basic practice of boxing. " As the saying goes, "strength takes root from the waist, penetrates into the limbs on both sides, reaches the hands and feet, and the abdomen is called standing mountain movement", which is also an image description of strength. What is the relationship between waist manipulation and kicking strength? What does Bruce Lee mean by "waist and horse in one"? Horseman, horse stance just look, legs also. Is to combine the strength of waist reduction with the strength of legs. Kicking without strength, although fast, is often knocked down by the reaction when hitting the opponent. And mastered the reaction of the waist and legs from the ground to the waist, waist to the thigh, and then from the thigh to the attack site, like running water. At this time, the kicking force goes straight through the opponent. Even if you kick a person or thing weighing hundreds of pounds, the attacker will not fall down, because the waist strength and support legs maintain and adjust their center of gravity, so they are rock solid. Second, the function principle of waist strength Tai Ji Chuan Proverb "The source of life lies in the waist" and "Its root lies in the foot, originates from the leg, dominates the waist and is shaped by the finger". If you carefully observe the dog's movements, if you kick its hips, it will immediately turn around and fight back. However, a person's movements are much more clumsy. When many people turn around, their backs are like a wide belt, stiff and flat, with no flexibility to twist, turn and roll. The waist is also where many organs of the human body are located. Exercise the waist, you can exercise these internal organs, and you can achieve the goal of health and longevity. Anatomically, there is Dantian (three-inch point under the umbilicus, also called anterior heart) in front and Mingmen (between the two kidneys, also called posterior heart) behind. The qi of the whole body originates from the abdomen and is collected in the abdomen. "Qi sinks in the abdomen, and the upper part is empty and the lower part is solid, while the middle part is in the middle, and the ethereal spirit is contained in it. The five internal organs are covered with bones, and the layman's skin is fur." It spreads all over the body and reaches four tips. When exerting force, the key of elastic transformation lies in the waist and kidney, and the pivot of waist and kidney transformation lies in Mingmen point. When exercising, take Mingmen point as the power to drive the chest muscles to relax and change the tension between deficiency and excess. Only in this way can we exert all our strength. The waist is the hub of sports, and the boxing theory says that "the key hub of the upper and lower parts is the vital gate between the two waist and the kidney." When the fist exerts force, the center of gravity is maintained and adjusted through the waist, so that the action is light and stable. "Have the opportunity to disperse. Its disease must be in the waist and legs. " If there is no chance, you must do it manually and keep your waist and legs still. Therefore, the waist strength must be weak, the shoulders are loose and the elbows are heavy, the chest and waist are bent, the knees and hips are heavy, and the abdomen is heavy, so that the trunk is straight, upright and straight. Only the tail? What's your name? Why didn't you hit me? Why didn't you hit me? Third, the relationship between the waist method and the throwing method is related, but because of the small range of movements, it is difficult for ordinary people to know the mystery. Wrestling has a typical practice method-pulley practice, which is to practice waist rotation through hand pulling and stepping, and experience the changes of pulling, twisting, pushing, turning and prying. Leverage makes the opponent lose his center of gravity. If the waist is not flexible, falling is just a brute force, hard and ineffective. Fourth, the waist method and actual combat boxing proverbs say that "one blow and two flashes of posture" and "posture is the foundation of change." Posture is a change with the waist as the axis, and the waist is the axis, wheezing in the rotation, just like an airplane can make three-dimensional changes in the air. For example, tigers and leopards both shrink their waists to make high-speed jumps. If you practice the waist method in "Good at this", the waist can be freely changed to any angle as if a bearing was installed. What is the practical significance of this sport? That is, "the vacillation of the body can make it harder for the other side to attack, and it can also help itself, especially in melee." Its genius lies in that it can give the opponent a blow at any time and strengthen the defense. Once the other party exposes an empty net, it will definitely give itself an excellent opportunity. "(Bruce Lee) This compound waist-changing technology is to attack the enemy at close range while avoiding the attack of the other side. Correct attack and defense techniques are like firecrackers, while waist gauge is like a string hanging in firecrackers, detonating a coherent technical action. The most typical example of the practical application of waist manipulation is drunken boxing, which seems to be staggered, but in fact every movement has its purpose. In seemingly casual movements, cleverly avoiding the opponent's attack and fighting back in the gap is actually a model of the use of waist method and posture change. V. Waist exercises Since waist exercises are so important, what are the exercises and methods of using the waist? Here are some examples. 1, turn around. Stand at a starting point, lean forward, circulate from front to left and keep your arms swinging up and down. Then turn the waist from the back to the right. With the rotation of the waist, pull the right ankle with your left hand from the right country, with your body down. Stick your left ear on the outside of your right calf as far as possible, gather your five fingers of your right hand into a hook, hold it on your arm behind you, and pause for a moment. Let go of your right leg with your left hand, turn your body to the right, backward and left, pull your left ankle with your right hand, and hook your arm with your left hand and lift it up. Turn around like this. 2. Bend down. Stand up step by step, straighten your arms, palms up, fingers crossed, then bend forward and put your hands on the ground in front of your toes. Loosen your hands, hold back, hold your calf, and keep your face close to the front of your tibia. Straighten up and recover, raise your hands and hold them on the straight arm for the second time. Step 3 bend down. Stand side by side, arms straight up, palms up, fingers crossed, lower limbs kept still, upper body turned to the outside of left leg, hands on the ground outside feet. The body is straight up and restored to its original state, and the lower limbs are still. The upper body turns to the right to the outside of the right leg and leans down, so it rotates left and right. 4. Lower your waist. At the beginning of the steps, raise your hands from the straight arm in front of you, palm up, head up, back to the wall, and bend down along the long supporting wall until you feel that your waist can't bend any more. Stand for a while and then do it. 5, squatting. Stand in step, raise your hands from the straight arm in front, palm up, look up, and watch your hands swing back and forth around your waist joint. When practicing, decide the number of exercises according to your own situation to prevent injury. 6. Hold the stick and turn your waist. Carrying a straight stick on your shoulder can easily practice your waist. From the photo, you can see the movement of Bruce Lee turning his waist with a stick. Here are some practice methods. (1) rotates horizontally. Spread your legs apart, put your hands on your shoulders with sticks, try to turn your waist left, stop for a while, and then turn right horizontally to understand the technical essentials of shoulder-waist rotation when punching. (2) Tilt the joystick forward. Hold the stick horizontally from both hands, lean forward, and hold the stick with your right hand in the direction of your left foot. After getting up, it resumes its upright posture, and then makes an action similar to turning the right foot surface. (3) Tilt the joystick backward. Starting from the action of holding the stick with both hands, the body turns back to the right. In extreme cases, put down the stick in the direction of the left heel to exercise the muscle strength of the waist and ribs. Pause for a moment, resume the horizontal grip, then turn to the left and tilt your right heel. (4) The side of the body is curved. Hold the stick horizontally with both hands, make the stick draw a small circle on one side with the left hand, pause for a moment, and then make the right hand draw a circle on the right side. Description: It is easy to experience the rotation of the waist with a stick on your shoulders. If you attach weights such as barbell pieces at both ends of the bar, you can exercise your waist strength. Do the above exercises, rotate horizontally and experience the straight line force of boxing. When you draw an arc on your side, you can experience the spiral penetration, which can be directly applied to actual combat, with waist skill practice. 7. Waist skill training. The waist should be not only flexible, but also powerful, making it as explosive as a spring. Auxiliary devices such as leather heads, springs and pulleys can be used when practicing waist. After comprehensive practice, a skilled waist and the correct launching technique can form a powerful attack.