The following is the process of taekwondo practice in general Dojo.
1, first you must warm up (usually in the form of running). Warm-up can not only move all joints of the whole body, reduce the viscosity of muscles and reduce the occurrence of sports injuries.
2. It is also necessary to stretch the ligament after warm-up. Taekwondo requires higher ligaments, so we should seize every opportunity to stretch ligaments (to prepare for the improvement of Taekwondo).
3, high leg lifting training: when lifting legs, pay attention to the folding of thighs, thighs as high as possible, there can be no redundant movements. First of all, we should pay attention to the quality of the movement, and then improve the speed of leg lifting as soon as possible under the condition of ensuring the quality.
4, stability training: you can stand on one leg, and then slowly do various actions; To a certain extent, an air cushion can be added under the support leg.
5, core strength exercises: you can do flat support, sit-ups, double-headed and sit-ups. Core exercises are very important and are the basis for doing all kinds of movements.
6. Coordinated exercise: You can practice by rolling back and forth and some flying movements.
7. Leg control: when kicking to the target position, you can't control it and stick to it for a certain time (this method can exercise muscles that you can't exercise at ordinary times, and it is also a way to standardize your movements, which is very helpful to improve your level).
8. The coach began to teach specific Taekwondo moves.
It is not recommended for beginners to teach themselves, because inexperience will not only get twice the result with half the effort, but also increase the risk of injury. It is recommended to study through training courses.
Question 2: How should girls teach themselves Taekwondo? 1. Poke refers to practice: 100 times, with the flexible movement of footwork, to practice this kind of fierce killing that is the most difficult to defend. 2. Boxing practice: 200 times, focusing on the development of straight boxing, you can practice and explore the inherent potential of the human body by punching sandbags.
2 1:00/2 1:30
1. One-leg squat exercise: This is one of the effective means to exercise leg endurance and explosive power. When practicing, do four groups, each group has at least ten groups. 2. Waist exercises: four groups, one is to develop the toughness and flexibility of the waist, and the other is to relax the body, or to adjust the body. Total: 2 hours and 59 minutes.
1968 65438+1Tuesday, October 2.
09:20/09:25
Warm-up exercise: We should give consideration to legs, feet, knees, waist, shoulders, neck, hands, elbows and head, but so far many people have not realized the importance of warm-up exercise.
09:27/09:4 1
Running practice: 14 minutes. In order to avoid monotony, we should diversify our running practice, that is, we should always change the stride and rhythm when running, so that all the muscles in our legs can be exercised, so that our body can be closer to the ever-changing needs of fierce fighting.
1 1:30/ 12:35
1. Boxing practice: 500 strokes, experience the release of internal force and how to effectively act on the opponent. Of course, it is mainly based on straight boxing practice. 2. Finger-poking: Although some people in the Wulin condemn this technique as barbaric, cruel and inhuman, you don't need to consider what means to use in an emergency, as long as you can achieve your goal.
15:00/ 15:45
Biology exercise: 45 minutes, that is, internal strength and mental exercise.
16:00/ 16:40
Weight training: used to develop the lethality of fists and fist strikes. 1. Barbell exercise: 3 groups, that is, the overall muscle strength of the whole body is exercised by squat with weight, snatch or clean and jerk, but the squat exercise here is mainly to exercise leg muscles. 2. Light sandbag practice: Light sandbag is mainly used to practice the fast hitting power of fists and feet, and it is also flexible. 3. Heavy sandbag practice: 3 groups, focusing on the development of left straight boxing, mainly using heavy sandbags to practice destructive power.
17: 15/ 17:45
1. Squat exercise: 5 groups. 2. Waist exercises: 5 groups. 3. Leg lifting exercise: 5 groups, that is, comprehensive training of leg control exercise and leg moving exercise.
20:20/20:24
Static training: that is, using static trainer to exercise the muscle strength of forearm. Total: 2 hours and 23 minutes
Training method and plan of Jeet Kune Do
No.1 classroom
1, basic foot strength (from preparation posture)
(1) Forward and Backward: used to practice forward and backward footwork. Such as sliding forward, sprinting and retreating.
(2) Move left and right and lean back: used to practice the footwork of lateral movement, such as sideslip and oblique advance.
2. Side kick (the action of relaxing the natural state of the leg)
3. Warm-up: Warm-up is a necessary process for all tissues of the body to adapt to the situation and produce keen physiological changes before strenuous exercise, but this
Usually, you don't pay enough attention to the process, which is just like directly shifting to the fifth gear in auto start, which will do great harm to your car.
4. Kicking: Focus on developing your special kicking method.
5. Dynamic kicking: practice the cooperation between footwork and leg method, such as front kicking, side flashing kicking and back kicking.
6. Finger-poking attack: that is, finger-poking is the most fierce move in martial arts.
(1) Make an accurate attack while hissing.
(2) Attack while advancing, and return to alert type.
(3) After moving, insert the strike at the same time and connect other continuous counterattack means.
Equipment requirements:
1, aerial foot target: used to practice the strength of leg hitting, which will not dampen the target holder.
2. Paper: Use punching or kicking paper to practice the accuracy and self-control of the attack.
3, fist target: used to temper the strength, speed and accuracy of the attack and the ability to continue to attack.
Select test:
1, agile.
2. The versatility of leg attack: trial kick, hook kick, forward kick and large curvature spin kick.
3. Punching with fists: various uses of straight fists and various uses of hook fists.
Interpretation of defense: relax, fight back while defending, and fight back while retreating.
The significance of footwork: whether it has been used as a sharp weapon.
Classroom 2
1. Basic health: Only when you are healthy and confident can you play a role ... >>
Question 3: It doesn't matter if you are a beginner in Taekwondo. The coach will definitely arrange it according to your situation.
Split is not an overnight effort, knowing that you can't achieve it, keep practicing every day!
You may feel tired in the first training, but it doesn't matter. Just get used to it.
The most basic leg skills, such as forward kick and horizontal kick, must be learned well! The movements must be standard, otherwise it will be difficult to practice later. Talk to the coach more, don't be afraid.
Question 4: How to teach yourself Taekwondo! ~ You need leg press to pull the ligament. Maybe you were in a hurry when you were in leg press and didn't find the right way. I suggest you jog before leg press (preferably running and sweating), and then start leg press. The following is the process:
1. At the beginning of training, it is not appropriate to do intensive exercises. Put your legs on a waist-high object, sit back with your hips flat, support your legs perpendicular to the ground, keep your knees straight, be hooked by leg press's toes and consciously move backwards, and move your upper body forward forcibly, so that you will be in a straight line by leg press. The toe hook is beneficial to lengthen the ligaments, tendons and muscles of the legs, and the upper body moves forward to lengthen the trunk, especially the spine. Press one leg for a few minutes, and then change the other leg.
2.Be leg press and support the legs straight, press leg press's knees with both hands, close the hips to make the body lean forward as far as possible, and enhance the extensibility of the fossa muscles behind the knee joint.
3. Press leg press's knees with your hands, sit back with your hips, press your upper body forward, and try to make your abdomen stick to your thighs.
4. Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee.
5. To be a leg press, support your legs straight, hold your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead.
Do these five steps well, and your ligament will open soon.
Question 5: How to teach yourself Taekwondo? What are the basic skills? The purpose of Taekwondo is: courtesy, integrity, self-denial and perseverance.
Basic skills of Taekwondo, including ligaments, footwork, boxing, legs and so on.
Ligament is the most basic and core!
If you want to teach yourself, it is recommended to practice ligaments first!
Ligament can't be practiced in a month or two. It needs constant practice and persistence! This is also the spirit of taekwondo!
Self-study is best to read textbooks or buy textbooks yourself!
It's best to find some like-minded friends to practice together!
This also has an atmosphere!
If you can, it is better to go to a training class to practice!
It's better to have a professional teacher to guide you than to practice by yourself!
Question 6: How to teach yourself the basic skills of Taekwondo quickly? There are three processes in learning Taekwondo: standard movements, quick movements and powerful movements. It is better to sign up for a class, because no matter what martial arts, basic movements are very important. And when you practice your movements, it's hard to find your own mistakes. At this time, you need someone to help you find out your mistakes and correct your behavior.
Question 7: How do girls teach themselves Taekwondo? 10 self-study and online teaching are unreliable behaviors. If you can practice like that, what does the training class need to do? It is useless to read books and watch videos without foundation.
General university gymnasiums and gymnasiums have relevant training courses, so you can go and have a look.
Question 8: Girls teach themselves Taekwondo and ask how to practice basic skills. If you only practice for fitness, then you only need to practice the ligaments in your legs. If you really want to learn well, you should pay attention to the strength of waist and abdomen, the strength and endurance of thighs and the flexibility of hips. If you want to go further and lay a foundation for learning other martial arts in the future, you must strengthen upper body strength exercises, and that's it. If you want a flexibility training guide, I can tell you.
Question 9: To what extent can Taekwondo be practiced by itself? Generally, taekwondo can be called a high position when it is practiced above the red belt, and it has certain self-protection ability. Taekwondo itself is practical, but it also needs to be honed in actual combat to protect itself.
Taekwondo is a Korean fighting skill, which is famous for flying kicks. The name Taekwondo comes from the Korean words "Taekwondo" (kicking), "Boxing" (boxing) and "Dao" (the art and principle of fighting). TAE (Tae) means kicking and bumping; Right, with his fist; Tao is an artistic method.
Taekwondo is an artistic method of using fists and feet. It is a kung fu with footwork as the mainstay, and footwork accounts for 70%. There are 24 sets of taekwondo routines; In addition, there are weapons, capture, lock and fall, self-defense and anti-disassembly, and so on 10. Taekwondo is a Korean martial art developed from East Asian culture. It takes the oriental mind as the soil, inherits a long-standing tradition and is based on the martial spirit of "starting with ceremony and ending with ceremony".