You should strictly make your own exercise plan:
The main techniques of boxing are: straight boxing, hook boxing and swing boxing, among which the techniques of jab boxing and whip boxing have evolved.
1 left and right straight fist
Left straight fist: standing in the basic actual combat situation, the left foot touches the ground, the heel of the left foot slightly turns outwards, the center of gravity shifts to the left foot, and the upper body slightly turns left. At the same time, the left arm extends along the shoulder, so that the fist face hits the front and reaches the fist face, with the fist heart facing down and the right fist reaching the lower forehead. Visually observe the left fist, and then retract and straighten the left fist to form a basic posture. The right straight fist is the opposite.
Key points: To make the power of kicking and twisting the waist act on the fist face smoothly, the whole movement should be coordinated and complete, the center of gravity should not be too forward, the hitting position should be different from the left knee, there should be no warning of closing the fist before punching, and the right arm should not be pulled back when swinging. Combined with footwork, the hitting method should be gradual.
Right straight fist: it should be consistent with the strength of twisting the waist with the right foot to obtain the maximum momentum. When punching, the center of gravity of the body should move forward, not in advance, and the left fist should not droop or abduct.
Swing from side to side. Left pendulum: Basic actual combat situation, the right foot pushes the ground, the body center of gravity shifts to the left foot, the left heel slightly turns off the ground, and the sole turns. The upper body turns right while the left arm is pronated, and the elbow is raised to shoulder level, so that the fist is struck horizontally from left to right above the shoulder level, and then the basic posture is restored. Turn right and vice versa.
Point: Don't lean to the right when you swing. You should raise your elbow when you punch. After hitting the ball, your center of gravity tilts to your left foot. The tumbling force of the left foot can not be ignored. Hold your chest and abdomen, and don't bow your head. Don't pull back your right arm before hitting the left swing. The center of gravity falls on your left foot, but don't lean forward too much. Lift your elbow when hitting the fist.
3 left and right hook left hook: standing in the basic actual combat situation, the right foot pushes the ground, the center of gravity shifts to the left foot, the heel of the left foot is slightly lifted and turned outwards, and the ground is ground with the sole of the foot. After the upper body turns left and sinks slightly, the left knee and upper body instantly extend and turn right. At the same time, the left arm is turned outwards from bottom to top, the fist face is upward, the fist heart is facing right, and the right fist is still placed in front of the forehead, so that the basic posture can be restored. The right hook is the opposite.
Key points: when the left arm is not rotated outward, it is not allowed to strike again, and the upper body should not lean forward too much. The angle of bending the arm depends on the distance of the opponent and the hitting position. The upper body turns left and sinks to the ground. Stretching and turning right should be coordinated naturally, and it should not be broken or the process is too long.
Basic leg method
Leg technique is one of the most important techniques in Sanda, and it is also the most frequently used technique in the competition. Legs are longer than hands, which can play the role of being one inch longer and one inch stronger. Strong legs, strong attack, effective defense, easy to get the attack surface of legs, legs attack the opponent's footwall is more hidden. Therefore, boxers often say that the hand is the second door, hitting people with legs, three-point boxing and seven-point legs can show the position of legs in Sanda.
Leg technique plays a very important role in Sanda. As the saying goes, "if you don't slip your legs when practicing boxing, you are an old daredevil." There are four methods in Wushu: kicking, hitting, throwing and grabbing. Kicking is the leg method, and the leg method scored the most in Sanda competition, accounting for 63.5% of the total score according to statistics. Why has the leg technique been favored by the majority of martial arts practitioners for many years? Because the leg method has four characteristics. First, the legs are under the body and shoulder the heavy responsibility of supporting the body every day. In addition, the leg technique is specially trained, so the leg is very powerful. At the same time, the thigh has the largest bone in the human body, and the lower muscle group is also the most developed muscle group in the human body. Compared with legs and arms, halberd is much more powerful. Of course, the power of halberd is naturally greater than that of fist. Japanese martial arts circles have used scientific methods to measure the kicking power of Thai boxing players. For example, one leg sweeping is five times as powerful as boxing, and the kicking power can reach 500 kilograms. Second, the leg attack distance is far, because the leg is longer than the arm, and the boxing proverb says that "an inch is not as long as an inch". Third, the leg attack has good concealment, and the leg is below the human body and far away from the opponent's line of sight, so it has the characteristics of good concealment. Fourth, there are many changes in leg attack, high kick and low kick, which can attack in all directions. There are more than 20 kinds of kicking, kicking, sweeping, swinging and ding, as well as various combinations of chain legs and boxing legs, including low and high, virtual and real, left and right, etc., and the situation is the same and unpredictable.
Zhengdeng
Kick with left foot: When standing in actual combat, shift the body's center of gravity to the hind leg, slightly bend the hind leg, lift the left leg with knees bent, including the chest and abdomen, hook the toe of the calf near the chest, and the sole of the foot faces forward and downward, and then push the left leg forward and upward from the flexion to reach the heel. When the foot touches the target, stretch the hip, so that the toes press forward, so that the force reaches the two fists of the whole sole, and naturally fall before placing the body. Look at the front foot and kick the back foot to fall. On the contrary, the right foot kicks the leg. The key points: the support leg can be slightly flexed to maintain balance, the upper body should not be too backward, and the knee lift should be consistent with the left pedal.
Side kick
Kicking on the left side: standing in the basic actual combat situation, shift the center of gravity to the hind legs, slightly bend your knees, abduct your toes, bend your left leg, lift your knees above your waist, hook your toes, turn your feet outwards, then kick out your legs, and push your knees outwards to the attack point to reach the soles of your feet. At the same time, the hind legs are straight, the upper body leans towards the hind legs, the foot surface is observed visually, and then the feet are pushed out, and the legs fall down and return to the basic posture. Kick your right leg, and vice versa. Key points: When lifting the knee, the upper body turns slightly to support the leg, and the inside of the foot is almost parallel to the ground. When kicking out, the inclination of the body leaning towards the support leg changes with the height of the hitting point. The higher the inclination, the greater the inclination. The supporting leg should land with the forefoot as the axis and do heel adduction.
Whip leg
Left leg whipping method: basic actual combat situation, the center of gravity shifts to the right leg, knees slightly bend the left leg, knees up, over the waist, upper and rear left leg turns slightly tilted, knees slightly adducted, calves slightly everted, ankles relaxed, and then knees up, so that the calves bend forward and inward and extend to the foot surface, so that the force can reach the foot surface or tibia. Visually observe your feet, then bounce your legs sideways and fall back to the basic posture. The right whip leg is the opposite. Key points: the knee of the bouncing leg is stiff, but you should increase your strength by twisting your waist and cutting your hips. When bouncing the legs, the knees of the supporting legs should be straight, with the soles of the feet as the axis, the ground should be ground and the heels should be closed. Don't tilt your upper body too much.
Eight Skills of Sanda Kungfu Training
The general requirements of Wushu Sanda skills can be summarized as eight words: fast, long, heavy, accurate, stable, innocent, lively and skillful.
(1) Fast
Quick means to finish the action quickly. Boxing proverbs say "fight fast and fight slowly", "punch like a meteor" and "shoot your legs like an arrow". Only by attacking quickly can we achieve the strike effect of "one strike first" and "two strikes first". The speedometer now has three aspects: quick response, quick action and quick displacement.
Quick response, that is, from observation and judgment to operation, quick thinking and agility. When taking the initiative to attack, the cloud looks for fighters, makes fighters, and attacks quickly with time and action. When defending and counterattacking, the opponent can know exactly what action he wants to make when moving, so as to defend or counterattack and quickly switch fighters.
Quick action, that is, from the beginning of the action to hitting the target, try to complete it in the shortest time. When using punches, legs, falls and various combined movements, the speed of completing movements and changing movements is faster under the condition of ensuring quality.
Fast displacement means fast body movement. The combat action of Sanda is carried out in a state of constant movement, and the direction, distance, angle and position of body posture should be just right, which is the premise to ensure the effect of combat action. Body displacement is mainly achieved by footwork. The so-called "unstable step leads to disorderly boxing, and slow step leads to slow boxing" is the truth.
(2) Length
Long means to be malleable when completing the offensive action. An offensive action, under the premise of stable center of gravity and fulcrum, requires all the joints involved in the activity to stretch as far as possible and advance in coordination, which not only expands the scope of one's own firepower, but also increases the difficulty for the other party to make the action. This is the truth that "an inch is long and an inch is strong".
In the process of technical training, whether it is short stroke practice, sandbag, hand target and foot target practice, it is required to play long and far, forming a good dynamic stereotype.
(3) heavy
Weight is the technical requirement to complete the action force. China Wushu Sanda pays more attention to "winning by cleverness" and "adapting by cleverness", and advocates technical play. However, these are not contradictory to the skills needed for action. Coincidentally, it is based on the overall technical application ability; Weight is the mechanics of a single action.
The practice of Sanda competition proves that it is impossible to pursue one-sided technology without fully mastering Sanda technology; Master Sanda skills, you can't do it without skills. Intelligence and strength have their own functions. They are not opposed to each other, but unified with each other.
Sanda needs strength. Technically, it is required to take root in the foot and transform it into hip and waist, so as to achieve boxing and give full play to its overall resultant force. In the form of force, explosive force and cohesion are required to avoid rigidity.
(4) quasi
Accuracy refers to whether the force point of the action and the muscle contraction involved in the movement are accurate. The power point is the contact point of hitting the opponent. Different movements have different requirements for the point of force, and the point of force is not accurate, which not only affects the effectiveness of the movement, but also easily hurts.
Any action is done with bones as lever and muscles as power. Every movement, the contraction force of active muscle, passive muscle and cooperative muscle involved in the movement should be accurate. The muscles that exert force exert force, and the muscles that should not exert force do not exert force, so as to preserve the function, and cooperate with the correct breathing method to destroy the force and achieve accuracy.
(5) stability
Steady means that you need to be stable to complete the action. In a fierce fight, three factors must be considered to keep your body stable.
1. Action and reaction. The greater the acting force, the greater the reaction force, and the unstable body center of gravity, which is not conducive to controlling the reaction force.
2. When the action encounters resistance after hitting the opponent, it is necessary to quickly adjust the posture, stabilize the center of gravity, and prepare for launching the next attack or preventing this action.
3. Although Sanda technique has the technical requirements of "long" and "heavy", it must be carried out on the premise of keeping the body center of gravity stable, and try to avoid deviating from the body center of gravity, so as not to give the other side a chance to "play hard" or "steal away".
(6) None
Nothing means that the action is hidden, sudden and without any warning. The so-called omen is an additional action that unconsciously exposes the offensive intention in advance, which is a mistake that Sanda athletes are prone to make.
Common premonitory movements are the habit of grinning, glaring, making a sound and withdrawing the fist leg before punching. Before the action is about to be made, any "move" can prompt the other party to plan ahead. At the beginning of learning Sanda skills, we should try our best to overcome the omen so as not to form wrong action habits.
(7) Live broadcast
Live, refers to the quick and flexible conversion between action and action. To realize the flexible transformation of movements, it is necessary to maintain the correct body posture and slightly raise the heel to maintain elasticity and facilitate movement; Moderately relax the muscles of the limbs, don't stagnate, and facilitate a quick start; The center of gravity of the body is between the legs, which is convenient for changing movements; The jaw is slightly retracted, the head is impartial, the middle is just right and comfortable, which is convenient for the brain to play the operational thinking of completing the action.
Live technical requirements also involve the operation ability of athletes' movements, the range of footwork movements, the ability of technical movements and the ability to change movements.
(8) Smart
Clever means to use technology skillfully. Every single action of Sanda has its own function, and every action of Sanda technology itself is not clever or clever. However, due to the technical characteristics of the integrity and improvisation of Sanda, it provides a broad space and rich connotation for the clever use of Sanda movements.
The so-called "smart control of power", "smart control of speed" and "smart win". In the process of applying Sanda technology, we should give full play to the function of Sanda movements, make full use of all kinds of fighters, and adopt corresponding methods to break it with the flow, so as to achieve the greatest effect with the least consumption.
I hope you can stick to it!
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