Introduction to Wushu footwork
Wushu has always existed? Pass the fist but not the step. Pass the step and hit the master? In short, we can see the importance of footwork in actual combat. No matter how good the boxing is, it is difficult to get close to the opponent and get an effective blow without flexible steps. As the saying goes? Why don't you practice a hundred times and leave? Flexible footwork can not only make the other side's fierce offensive disappear, but also surprise and turn the corner. In addition, in the forward, backward, left flashing and right hiding movements, it is necessary to keep the center of gravity stable and balanced all the time, so as to achieve? Step by step. Does this work? . This paper introduces the footwork training as follows for everyone to learn.
The footwork of Wushu
Types of Wushu footwork
A circle of tai chi steps
Stand with two feet staggered, with the heel of the hind foot off the ground first, the forefoot moving forward, and the heel gradually transitioning to the whole sole; Moreover, when the foot on one side of the arc center lands, the foot swings slightly outward, and the center of gravity is on the outside of the foot. When the other foot takes a step forward, the toes bend slightly and the center of gravity is on the inside of the foot. The body leans towards the arc center, so that the combined force of centrifugal force and weight passes through the supporting foot. Everyone who has crossed a circle alternately with their feet is in this step. If it does not exceed one turn, it is an arc step, and if the left and right arc steps are connected, it is an S-shaped step.
Two-instrument yin-yang step
After standing on your feet in actual combat, make a serial handover of your feet and move back and forth quickly and compactly. With the improvement of balance ability, the running speed will increase and the actual combat posture will remain unchanged. Heaven and earth walk around Yin and Yang in a series of steps, and the footwork will reach more than 8 steps per second.
Three-talent alternating step
Draw an isosceles triangle on the flat ground with chalk, one side is long. Practitioners step on 1 and 2 with their left and right feet, facing 3. The left foot leans forward to the third position, and the right foot flashes to the second position at the same time, so that the body will live for a long time by flashing step by step and swapping left and right.
Four image cycle steps
Practice walking in the square. Practitioners stand at positions 1 and 2, facing positions 3 and 4. The left foot leans forward to four positions, and the right foot flashes to three positions at the same time, so the left and right are exchanged.
Five elements plum blossom step
The left and right feet are separated by (1)(2) position, first facing (5) position, then the right foot is changed from (1) position to (5) position, the left foot is changed from (2) position to (3) position, then turn right 90 degrees, and the right foot is changed to (2) position, still facing (2). Step by step in the same way. You can also change your left foot by stepping on (5) first. You can also increase the range of turning and changing steps. First step on the position of (5) with your right foot, then turn right at the position of stepping on (4) with your left foot, and change the position of stepping on (3) with your right foot. Then the left foot is connected with step (5) first, and then turn left, with the right foot at (1) and the left foot at (2). The faster you change this cycle practice.
Hexagonal staggered steps
First, the left and right feet are separated by (1)(2), facing (4) (5); Then, when the right foot turns to position (6), the left foot turns to position (5) and the right foot flashes to position (4). Therefore, we have crossed the phase and practiced alternately from left to right.
Seven stars step by step.
The left and right feet are separated by (1) and (2) positions, the left foot moves forward to (4) position, while the right foot follows to (6) position, the left foot turns to (7) position, the right foot advances to (4) position, the left foot follows to (5) position, the right foot inclines to (2) position and the left foot advances to (3). Repeat the exchange as soon as possible.
Gossip goes around in circles
To practice the eight diagrams step, you must first understand the eight diagrams and orientation arrangement of the eight diagrams principle (Figure 8 and Figure 9), and at the same time stand well in the basic posture. When standing (press the left turn), the left foot is in front, the right foot is behind, and the toes are slightly inclined to the right. The toes of the front foot and the rear foot are attached to the circle line and distributed on the front and rear legs according to the shoulder width and body gravity. The middle finger of the left hand is slightly flush with the eyebrows. Looking out from the tiger's mouth, cover the elbow with your arm in a half-moon bud shape, so that the socket of the elbow is upward (not an egg can be dropped). Keep your right hand under your left elbow, and your hand shape is the same as that of your previous hand. Point your index finger at the tip of your elbow, with a distance of 1-2 inches, while protecting your elbow, then turn left and waist until your last hand is centered.
When I walk, I assume that the enemy is at the center of the circle, and I walk around the enemy on the circumference. Once I have the chance, I will attack the enemy, that is, I will change my palm to the center of the circle, just finish changing my palm to the opposite circumference, and then change my direction and circle. When practicing, it is required to raise your head, slightly retract your jaw, open your mouth and close your teeth, gently push your upper jaw with the tip of your tongue, breathe naturally, relax your shoulders and droop evenly, and keep your elbows down; The back is important, the chest should be empty, the abdomen should be solid, the abdomen should be heavy, the wrist should be upright, and the palm should be top; The buttocks should slide, lift the anus, the buttocks should not protrude, and the knees should be folded inward, which tends to cover the crotch; Body shape is geometric, not prone, not crooked, not inclined, full of strength inside, the whole of body form as a whole. When walking, your feet should be flat, your feet should be flat, you should walk like mud, your whole body is not stagnant, it is not late, your waist is like an axle, and your breath is like a cloud.
The characteristics of gossip step are mainly from walking in circles to moving; Its footprint is circular, which happens to be the connection line of eight directions in gossip. ? Walk in circles? It is realized by swinging the buckle step. The two feet swing alternately in the same direction and buckle to walk to form a circle; You can change the direction of body movement by changing the direction of swing and spike with your feet. The swing amplitude limits the size of the circle and the angle of direction change. When walking in a circle, the bigger the swing step, the smaller the circle. When changing the direction of motion, the greater the amplitude of swing and buckling, the greater the rotation angle. ? Walking through mud? It means that two feet stumble in the mud, and the sole of the foot is lifted, moved and landed alternately. There should be no heel lifting or sole lifting during the movement, and the sole of the foot should be close to the ground for about one inch during the movement, and it should not touch the ground.
Jiugong Feibu
Every gossip is a palace, plus the yin and yang fish in the middle (that is, the middle palace), which is collectively called? Jiugong? . Nine marks are distributed in the ninth house according to a certain plant spacing, and then they walk around and change their fists. What is this called? Jiugongbu? Also known as? Fly to Jiugong? Some people call it? Yin gossip? .
Jiugongbu has a high attack and defense value. Practitioners regard the nine marks as nine enemies in practice. By changing the situation quickly in the palace without touching the marks, the flexibility of dodging enemies and advancing and retreating freely is improved. It is also helpful to train the foot to retreat and rotate and improve the coordination ability of hand-eye gait. Because of the space barrier formed by the symbol of Nine Palaces, the range of activities of limbs in space is limited, the range of trunk rotation and torsion is increased, and the exercise effect of fitness is improved.
Generally, a bamboo pole or stick longer than the height of the practitioner is used, and the lower end is inserted into the iron wood base for marking. If there is no pole or stick, you can distribute bricks and stones or draw a small circle in Jiugong instead, but its exercise effect is not as good as wearing a pole or stick. If you practice in the Woods, you can also walk around the trees at will and fly away from Jiugong.
It is the first time to learn Jiugong cloth, and the spacing between plants should be wider, generally five feet per plant. Gradually reduce until only the body is allowed to twist around it.
The winding sequence of Jiugongbu adopts the legendary one? Tai yi xian JIU gong . The sequence is described as? Two or four is the shoulder, six or eight is the foot, three is left and seven is right, nine is on one, and five is in middle school? . Namely. Start, the second Kun, the second earthquake, the second Xun, compound interest in the palace, from the palace to the stem, the second exchange, the second gen, the second separation, completed in one week? . This command is called. Smooth and wearable? (fig. 10). From Gonggong (Gongjiu) to Kangong (Gongyi), what is it? Reverse osmosis? .
When practicing Jiugong step for the first time, you can walk around in the order of gossip step. After you are proficient in footwork, you can arbitrarily choose the palm method in the eight diagrams palm as the changing boxing style in winding, and always take the principle of walking while wearing, changing as soon as you wear it, keeping your eyes open, keeping your hands open step by step, and keeping your waist alive step by step as the principle of hand-eye-body coordination.
Practitioners of other kinds of boxing, drawing lessons from Jiugong step training method, combine the boxing methods they have learned with the short-step scurrying steps of retreating, crossing left and hiding right, and follow? Wear nine shoes for a picture? Thread in sequence can also get exercise effect.
Shiquan combination step
Perfect combination step is an important step to combine the common steps in Wushu flexibly and alternately to practice. It consists of ten footwork.
1. Step forward and backward: front foot half step forward, rear foot half step forward, rear foot half step backward, front foot half step backward.
2, left and right exchange steps: the hind foot jumps forward one step, the left potential becomes the right potential, and the front foot jumps back one step to become the original potential.
3. Insertion steps of the front and rear covers: the rear feet are tilted back and forth, the rear heels are off the ground, and the feet are slightly crossed. The forward step of the front foot is the insertion step, and the backward step is the backward step. The hind foot moves forward, the toes swing outward, the knees are slightly bent, the front foot moves forward into a fist step, and the hind foot moves backward.
4. Move to the left and right: the front foot moves to the left and right for half a step, the back foot moves to the left and right for one step, and the body rotates to the left and right.
5, the front and rear pads are sprinting: the rear pedal is padded forward with the heel, and the front legs are bent forward and lifted half a step. When retreating, the front foot pad is backward and the rear foot is backward.
6. Jump forward and backward: jump forward quickly with both feet and step on the ground at the same time, and jump backward at the same time.
7, fast and slow wave jump: two feet before and after the left and right, regardless of direction, do fast and slow continuous jump or stagger back and forth, breathe evenly and freely, and alternate fast and slow.
8. Knee-lifting straight knee step: the front foot quickly lifts the knee, the knee tip is to the left and right, and the support foot moves back and forth quickly for the knee-lifting step; Lift the knee quickly with the front foot, and the tip of the knee is forward and upward, which is a straight knee step.
9. Toe step from left to right: the upper body turns 90 degrees to the left, and the left and right heels are lifted, with the left and right soles as the axis, the heels turn forward from back to left 180 degrees, and the knee joint turns left 180 degrees, and the bending is greater than 90 degrees. Turn the upper body about 90 degrees to the right, repeat the above actions, and use your hips to exert strength.
10, S-shaped lightning stroke progress: make an S-shaped forward movement to the left, right and left with all the quick footwork mentioned above, and then retreat. Move as fast as lightning, and move fast.