(l) Step forward with your right foot on the ground, slide your left foot slightly higher into the ground for 20-30cm, and then gently wipe the ground with your back foot to follow up. The gait is slightly larger than the shoulder distance. Put your feet on the soles of your feet, and your body center of gravity is always between your legs.

(2) After sliding, put your left foot on the ground, slide your right foot back 20-30 cm from the ground, and then slide your left foot back one step to maintain the basic posture.

(3) Slide to the left and push your right foot to the ground. Slip your left foot for about 20-30 cm, then follow up with your right foot and keep your original posture.

(4) The left foot touches the ground and slides the right foot. Slide your right foot to the right for about 20-30 cm, then follow up with your left foot and keep the original posture.

Important: When moving in a certain direction, the feet in that direction are called directional feet. After the direction foot moves, the other foot should follow quickly. When sliding, the center of gravity of the body should be stable, and the center of gravity should not exceed the support surface. Try not to leave your feet on the ground and do not jump. The muscles of the knees and thighs naturally relax. Sliding is a stable gait. Its purpose is to adjust the body to the best position, get close to the opponent and prepare for the attack, or lure the opponent to attack and create a gap in the opponent's defense, and take the opportunity to punch and attack. When using the slide, you should prevent your opponent from suddenly launching a storm, and you can cope with sudden changes with psychological preparation.

Sprint step

Put your left foot flat on the ground. Put the center of gravity on the palm of the front foot, put the forefoot of the right foot on the ground, slightly lift the heel, take a quick step forward with the left foot (about 40-50 cm), and then keep a good boxing offensive and defensive posture with the right foot. The jab step is similar to the previous step, but the speed is faster.

Key points: lunge is an agile, fast and sudden attack gait. When the opponent's defense was flawed, I seized the favorable opportunity to cooperate with the direct attack. The main mistake that is easy to make in lunge is striding forward, that is, striding forward in front foot volley. In this way, the human body is only supported by one foot in the interception stage, and it is easy to be knocked down by the opponent; In addition, the feet are far from the ground and the distance between feet is large, which will also cause slow movements. Therefore, when learning jab, we should pay attention to the fact that the front foot can't fly and the distance between the two feet is too large.

Side span step

Side step is a kind of footwork in which the opponent moves forward or backward in the direction of punching, avoiding the opponent's straight punch attack and creating a favorable attack position for himself. There are two kinds of sideways footwork: the right step is to step in the direction of the opponent's right fist and the left step is to step in the direction of the opponent's left fist.

(l) When the opponent hits the right straight fist in the right step, my right foot starts to turn right, and my left foot is enough to take the toe as the axis, and my heel turns 40 -60 degrees to the left. People stand outside the opponent's right fist.

(2) When the opponent hits the left straight fist in the left step, my right foot moves to the right step first, and my left foot is enough to take the toe as the axis, so I turn right in the original position 100 degrees-120 degrees. People stand outside the opponent's left fist. The left foot is more difficult than the right foot, because the left foot is closer to the opponent's right hand than the right foot, and it is easier to be hit by the opponent's right hand. If you master the footwork of your left foot, you can play a powerful weapon to hit your opponent's abdomen and chin.

Key points: When using the left and right side steps, don't cross your feet and don't swing from side to side. Sidestep is a kind of defense and a part of attack, so learning sidestep should be combined with counterattack.

Surround the steps

The spiral step is centered on the opponent and moves around him. A footwork. There are two kinds of turn steps: clockwise and counterclockwise. His movements are like side footwork, but they are not side footwork. His movements are very small, and he can fight back only by dodging the opponent's blow a little.

(1) Turn counterclockwise (ask right turn). When the opponent comes with a straight left fist, just move a little to the right and fight back with a straight left fist. Because each other's inertia and their own momentum together, its destructive power is great. Boxing turns counterclockwise to the right, which is the safest way.

(2) Turn clockwise (turn left) and stand on the inside of the opponent, that is, in front of the opponent's abdomen, and make full use of your right hand to attack. In order to defend, the opponent turns his whole body to the right, so that the opposing sides are in a straight line. During this period, you are likely to be attacked by the other side, so you should be well protected. The footwork of turning to the left is that the left foot moves to the left first, and then the right foot moves to the left.

Key points: The purpose of using circle steps is to divert the attack direction, find the attack opportunity, or adjust your breathing and take a short rest. Therefore, in practice and competition, don't passively defend, but actively look for fighters in defense, so as to defeat the enemy.

Retreat (also known as rapid retrogression)

The method of retrogression is: the front foot supports the ground hard, the back foot takes a big step one after another, and the front foot quickly retreats almost at the same time to maintain a good boxing offensive and defensive posture.

Key points: The purpose of using retrogression is to get out of the battle quickly, avoid the opponent's straight punch attack, or readjust the combat state. After taking a step back, if the other party continues to follow up the attack, it should quickly take a step to the right or left to avoid the continuous attack of the other party.

What are the misunderstandings in boxing sandbag practice?

1, physical abuse, no rhythm

Playing sandbags takes three minutes to change the rhythm, but most people just fight hard. In less than 30 seconds, they will be exhausted and panting, but they think it is a lack of endurance. In fact, the biggest reason is that practitioners can't breathe. If the attack has no purpose and does not understand change, it will greatly consume physical strength, but the effect is poor.

2. Strike at will and have no intention of actual combat.

Sandbags are not human beings, and they have no strength to fight back, so practitioners do not combine attack and defense with footwork in actual combat and consciously strike.

Because sandbags have no hands and feet and can't fight back, practitioners often relax and hit hard. You can see that they are imposing and imposing in practice, but once they are put into actual combat, their hands and feet are stiff and nervous, and they can't play their skills in daily practice. This is why sandbags are not supposed to be a person in practice.

3. Rigid footwork and inappropriate distance

Some people put sandbags with hard sand or stones, put them in a stance, hit them hard, bruised their fists and gnashed their teeth, thinking that only by suffering can they practice "iron fist". In fact, this is meaningless suffering and self-mutilation. The fist above is inconsistent with the footwork below, so it is impossible to produce much strength.

If you play sandbags rigidly and pursue so-called hard training, you will easily be knocked down by opponents who can play explosive power smoothly in sports without hard training.

The lazy body has been dormant for more than half a winter, and hibernation should be over. If you don't exercise in spring, you will be listless all year round, because "the plan for a year lies in spring", and the fitness plan for spring must be carefully planned. But Spring Festival travel rush is particular.

1. It is not advisable to go out for exercise too early.

The temperature is low and the humidity is high in spring morning. Due to the large temperature difference between indoor and outdoor, the human body suddenly gets cold and is easy to catch a cold. Moreover, before the sun comes out, the oxygen content in the air is low, and middle-aged and elderly people are prone to cardiovascular diseases. It is more dangerous for middle-aged and elderly people with chronic diseases such as hypertension and diabetes to get up early and do morning exercises. In addition, the air pollution in the morning is more serious, which will aggravate asthma, "chronic bronchitis" and cor pulmonale, so outdoor sports should be carried out after the sun rises in spring. The idea of smelling chickens dancing is not suitable for spring. The research shows that a lot of oxygen is accumulated in the afternoon and evening under the shade of flowers and trees, and the air is relatively clean at this time, so it is more appropriate to choose the exercise time at 14:00-20:00. Choose places with fresh outdoor air for exercise, such as parks, hillsides, forests, rivers and other places to avoid air pollution.

2. Choose the right exercise.

In spring, we mainly do exercises to enhance the heart and lung function, such as walking, climbing mountains, skipping rope, flying kites, jogging, spring outing, Tai Ji Chuan and so on. Among them, walking is simple and easy, which is the first choice. The amount of exercise can be adjusted by yourself, which is suitable for any age group.

It is not advisable to do sports suddenly and unprepared.

Middle-aged and elderly people have flabby muscles, stiff joints and ligaments and uncoordinated limbs. Therefore, before exercise, you should gently move your body, waist, muscles and joints, and rub your hands, face and ears to promote local blood circulation, improve the excitement of exercise and prevent accidental injuries such as sprains caused by sudden exercise.

4. Pay attention to the intensity of exercise

The purpose of spring training is to strengthen the body through exercise, without high-intensity strenuous exercise, to avoid adverse effects on the human body due to excessive activity and loss. Generally, it is reasonable for the exercise intensity to return to normal after one hour of exercise. Spring Festival travel rush should not sweat too much, just sweat. After the exercise, dry your sweat immediately and put on clean clothes to prevent you from catching cold.

Fog is not suitable for exercise.

Fog droplets contain a lot of harmful substances such as dust and pathogenic microorganisms. When you exercise in fog, people's breathing will be accelerated and deepened with the increase of exercise. A large number of harmful substances in fog will be inhaled into the body, but exercise will become an invisible killer, making harmful substances harm the respiratory system, causing dyspnea, chest tightness, palpitations and other adverse symptoms, and pathogens will also take advantage of it and endanger human health.

6. Don't open your mouth and breathe.

Learn to breathe through the nose, and get into the habit of breathing through the nose during exercise, because the nose can filter the air, so that the trachea and lungs are not harmed by dust and germs.

Further reading: How to use sandbags to punch sandbags? What are the misunderstandings and precautions? What are the secrets of ice sports? What are the competition rules and basic knowledge of weightlifting competition? What are the benefits of aerobic exercise? What are the fitness methods? What is water fitness?

What should I pay attention to in boxing sandbag practice?

1, in boxing training, it is difficult to fill sandbags. The best sandbags for boxing training are usually filled hard and made of leather. The more things packed in sandbags, the better the stability, and you can punch continuously.

2. During sandbag training, stand firm, punch and move around the sandbag. After each combination, the jab moves left or right, dodges from one side to the other, and then counterattacks. From the fourth round, punch sandbags with right straight fist and left hook, just like hitting your opponent. After the bell rings, punch out the round.

3. Sandbag practice should be carried out after air raid practice. Start with the basic boxing and gradually increase your strength.

You must imagine a fierce enemy standing in front of you, pushing you step by step. You must go all out to prevent, fight back and hit hard! Don't take it lightly, just so-so! Once the hand is empty, change the coping style immediately, always imagine the sandbag as a person, make a diversion, lead up and hit down, hit left and right, defend and counterattack, dodge, and hit the sandbag with imagination. You will feel the benefits brought by this practice in actual combat.

5. Coordinated relaxation can make you faster, more powerful and more energetic. Defend a group for three minutes, immediately relax your shoulder joints and arms, kick and defend a group, and do some massage.

6. The brute force can only hit the sandbag far away, and the oscillation penetrates the sandbag, and the sandbag only vibrates at high frequency instead of swinging far away. This is the power of punching attack.

7. Do you need to sandbag every day? Not exactly. You can call two or three times a week. The hitting intensity can be in groups of three minutes. If it's for competition, you can play 6×3 or 9×3 rounds to exercise abundant physical endurance.

8. Playing sandbags can be combined with air raid and skipping rope. In a day's practice, sandbags can be arranged at the end and speed practice at the front.