(a), Sanda: how to practice strength. Many Sanda enthusiasts usually have difficulty in accessing strength training equipment. Here are some simple strength training methods.
1. Push-ups: I won't introduce the specific methods. You can support the ground with your fist or palm, but you don't have to support the ground with your fingers. The greater the distance between fists or palms, the more laborious it is. The training effect of push-ups is equivalent to bench press barbell. Strong people can practice one-handed push-ups, or carry weights such as barbells on their backs.
2. leapfrog: mainly practice the explosive power of thighs and calves, which is similar to the weight-bearing squat.
Instrument strength training
1. Wrist flexion and extension: The practitioner squats half or full, holds the barbell bar behind his hands (Figure 1), and then forcibly turns up the forearm to lift the barbell bar (Figure 2).
Function: This method mainly strengthens the strength of wrist and forearm. In fighting, the strength of forearms directly affects the boxing power of boxers. Bruce Lee also attaches great importance to forearm exercise.
Point: stick your forearm on your thigh as much as possible, and don't lift your elbow. Wrist flexion and extension should be large, not too fast.
Exercise: Exercise with 20 kg barbell bar, 20-30 times/group, rest between groups for 1-2 minutes, and do 5- 10 group.
2. Leveling: Stand up straight, hold the barbell piece with both hands, put the barbell piece on your chest, with your feet shoulder-width apart (Figure 3), then push it out forcefully, and retract it after your arms are straightened (Figure 4). Practice as fast as you can. After doing the flat push exercise, bend your arms, put your hands on your chest (Figure 5), and then do the fast straight boxing empty boxing exercise (Figure 6), transforming the strength generated by pushing the barbell bar to stimulate muscles into speed and strength in straight boxing.
Function: Exercise the attack power and attack speed of straight fist.
Key points: when pushing out, keep your arms straight, stabilize your center of gravity, don't shake back and forth, and your legs can bend slightly.
Exercise: Exercise with 15-25kg barbell bar, 20-30 times in each group, and rest between groups 1-2 minutes. During the short stroke exercise, do 5- 10 group and 20 punches/group, and insert the flat push exercise into the short stroke exercise.
3. Bend over: Stand up straight, hold the barbell bar with both hands, straighten your arms so that your feet are shoulder width (Figure 7), then bend your arms hard, lift the barbell bar to neck height (Figure 8), and then return to the original position. When doing the strength conversion exercise, stand in the preparatory posture (Figure 9) and do the hands alternately hitting the air (Figure 10) to convert the obtained general strength into the speed strength of the hook.
Function: mainly exercise the muscles of the upper arm and forearm, and improve the punching strength of the hook in boxing.
Key points: when the barbell rises and falls, try not to bend over or lift the barbell with the help of rebound force to reach the same height as the neck. Pay attention to shaking your wrist when practicing alternating hitting hook.
Exercise: Exercise with a weight of 35-50kg, do 10- 12/ group, and rest between groups for 1-2 minutes. When doing conversion exercises, do 5- 10 groups and 20 punches/group, interspersed with bending exercises.
4. Turn your waist: stand upright with your feet apart, put the barbell behind your neck, and hold the barbell bar firmly with both hands (Figure 1 1). Turn your waist 90 degrees to the left, and turn your legs into a left lunge with the strength of turning your waist (Figure 12). Then turn your waist to the right 180 degrees, and lunge your legs to the right (Figure 13). When doing strength conversion exercises, stand in a ready posture, do the combo practice of forehand straight fist and backhand hook (Figure 14, Figure 15), and seriously experience the power process of turning your waist to drive your arms and fists.
Function: In Sanda, whether punching or kicking, you need to turn your waist, so waist strength training is particularly important. This training method is similar to the waist turning strength in Sanda boxing, which can effectively increase the waist strength.
Point: Turn your waist more, but not too fast. Stand straight.
Exercise: Exercise with a weight of 20-50kg, and do 20-25 exercises/group. When changing exercise, do 5- 10 group with 20 punches/group, and rest between groups for 1-2 minutes, interspersed with waist rotation.
5. bench press: lie on your back with your hands shoulder width, hold the barbell on your chest (figure 16), push the barbell until your arms are straight (figure 17), and then put down the barbell. Then do strength conversion exercises, find a partner to hold the target, hit the boxing target with maximum strength, or hit the sandbag with heavy punches.
Function: As a good way to exercise the strength of upper limbs, bench press can greatly improve the strength of upper limbs and chest muscles.
Key points: stick the barbell to your chest as much as possible when it falls, and don't lift the barbell too fast. When you are overloaded with bench press, someone must protect you. When you weigh the target, you should start from the waist.
Exercise: Make 6-8 groups with 70-80% of the maximum bench press weight, or make 2-5 groups with 80-95% of the maximum bench press weight, or 1 10% of the maximum bench press weight. When doing conversion exercises, do 20 punches/group, do 5- 10 group, rest between groups for 1-2 minutes, interspersed with bench press exercises.
6. Squat: Stand up straight, put the barbell behind your neck, hold the barbell bar firmly with both hands, with your feet shoulder width (Figure 18), then kneel down (Figure 19), and then stand up straight. Then stand in the preparatory posture and do side kick exercises repeatedly (Figure 20), which can transform the strength gained in squat into the hitting strength of straight leg methods such as side kick.
Function: Focus on training leg strength. "Hands are two doors, and feet can hit people", so leg exercise can not be ignored.
Key points: when squatting, the waist should be straight, stand up by the strength of the thigh, and don't rely on the rebound after squatting. When squatting and standing, pay attention to prevent waist injuries and try to be protected by others. When practicing side kick, the legs should be high and the whole body should exert its strength.
Exercise: Do 6-8 groups with 70-80% of the maximum squat weight, or do 2-5 groups with 80-95% of the maximum squat weight, or 1 10% of the maximum squat weight. When doing side kick air attack, 20 legs/group do 5 ~ 10 group, rest between groups 1 ~ 2 minutes, interspersed with squat exercises.
7. Half squat exercise: Stand up straight, put the barbell behind your neck, hold your hands tightly, and separate your feet shoulder-width apart (Figure 2 1). Then bend your legs at an angle of 90- 120 degrees (Figure 22), and then stand up straight. Then stand in the preparatory position and do the empty practice of whipping your legs before and after. In practice, experience the fluency of kicking in the air.
Function: mainly practice the explosive force of thigh.
Key points: when squatting, keep your waist straight, stand up by the strength of your thighs, practice as soon as possible, and be protected by others.
Exercise: Do 6-8 groups with 70-80% of the maximum squat weight, or do 2-5 groups with 80-95% of the maximum squat weight, or do11-3 groups with 95-1%of the maximum squat weight. When doing leg whipping exercises, 20 legs/group should do 5 ~ 10 group, and rest between groups for 1-2 minutes, with half squat exercises interspersed in the middle.
(2) Xiong Yi Jinjing
It was handed down by Mr. Li, the former chairman of Guangdong Wushu Association.
When I was a teenager, my teacher was the Nanquan instructor of the Armed Police Force. He gets up early every day and practices the bear's Yijin Jing. The martial arts magazine that published this skill at that time was his pillow man.
Xiong's Yijinjing pursues the strength of tendons, and it is necessary to lengthen tendons and get quick results.
I practiced in high school, about 1 hour for 20 minutes. Very good, very good stuff. After practicing for two years, only one or two people in the whole grade can wrestle with me.