The role of Sanda
Sanda is also called Sanshou. In ancient times, it was called fighting, hand fighting and warfare. Simply put, two people fight face to face with their bare hands. Sanda is the main form of China Wushu, with kicking, hitting, throwing and taking as the main means of attack. In addition, there are techniques such as defense and footwork. 1979 Sanshou became a competitive event in China. Play in a ring 80 cm high and 8 m square. In Sanshou competition, various martial arts schools are allowed to kick, hit, fall and other techniques, and are not allowed to grasp and attack key parts such as throat and crotch; Athletes compete on an equal footing under the same conditions as weight and wearing protective gear. In the struggle against the enemy, these boundaries are gone, and the military and police must find the key parts of their opponents to attack. The tactics used are also fierce and deadly.
Sanda is the essence of China Wushu and a sport with unique national style. It has been spread among the people for many years and is deeply loved by the people. The origin and development of Sanda are synchronized with the long history of the Chinese nation. It originated from the productive labor of our ancestors, struggled for survival, but served for it, and evolved into a treasure in the splendid cultural heritage of the Chinese nation. In primitive society, for the sake of bottom-up fighting and foraging, human beings fought against wild animals for a long time and learned different methods to fight against wild animals. Such as punching, kicking and wrestling, and learned some hunting skills of wild animals, such as cat flapping, dog flashing, tiger jumping and eagle turning. During the Spring and Autumn Period and the Warring States Period, Sanda developed greatly and attracted people's attention.
Sanda has great offensive and defensive functions. Offense and defense are contradictory. In Sanda competition, both sides always try to hit each other without being hit by each other. Athletes always train under such conditions. After long-term training, athletes have mastered Sanda techniques and are not panic when encountering enemies. When the enemy suddenly attacks, they can quickly make corresponding defense and counterattack actions. In fierce fighting, it is easier to hit people who have not been trained in Sanda, and at the same time, they can defend against some attacks from the other side. Even if they are hit by the other side, their resistance ability is stronger than the average person. Women's mastery of several Sanda techniques is more conducive to self-defense, because women are easily bullied and threatened by evil forces because of their solid physiological characteristics. A woman can save the day by suddenly seizing or attacking gangsters at the critical moment of fighting with them. Public security personnel, armed police soldiers, security guards, etc. Mastering some Sanda techniques can trap the life safety of security personnel, defend national property, crack down on criminals and use iron wrist. Sanda is a highly antagonistic sport, and practicing Sanda can cultivate such will qualities as wit, tenacity, courage, flexibility and decisiveness. As for physical fitness, anyone who has participated in Sanda can realize that the physical fitness of Sanda athletes is obtained from Sanda training.
Leg training
Bouncing leg and connecting leg
Leg technique plays an important role in Sanda. As the saying goes, "if you don't practice your legs, 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, the side leg is the horizontal leg, which is five times that of 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.
I. Preparation (20 minutes)
1. Put on sportswear and sneakers and get ready for training.
2. It takes about 10 minutes from slow to fast. Do unarmed exercises and review the last lesson.
3. leg press kicks.
Second, the basic part (50 minutes)
(1) bounce your legs
Bouncing legs should highlight the word "bounce". After the legs overlap, the feet pop out like springs and then retract along the original road. Its action is quick and crisp, small and flexible, which can act as a pioneer for other attacks and also play the role of throwing stones to ask for directions. This technique usually attacks the opponent's crotch
Bouncing action: left foot in front, actual combat step. Lift the right leg, overlap the thigh, take the knee joint as the axis, and quickly eject the right foot forward and upward to recover. You can do hip relaxation (Figure 3- 1) or hip recovery exercises (Figure 3-2) to reach the instep. The left bouncing leg is slightly the same as the right bouncing leg, except that the left leg is as close to the knee as possible when kicking.
Practice method: (1) Hit and kick sandbags several times as a group. Exercise intensity (Figure 3-3).
(2) The speed and accuracy of kicking grass leaves and flying insects.
(3) Play footwork and defense.
(4) A bounces and kicks B's footwall, and B closes his crotch and hugs A's foot or pulls it out (Figure 3-4).
(5) Party B attacks Party A with his left bouncing leg, Party A blocks the ball leg with his left foot, Party B attacks Party A's crotch with his right bouncing leg when Party A closes his leg, and Party A defends it with a hook (Figure 3-5 and 6). Repeat the above steps.
(2) leg extension a
Receiving a leg is to catch the leg kicked by the other side with your hand. There are one-handed and two-handed legs, left-handed and right-handed legs, low legs and high legs. Now only a few readers are introduced. Please refer to the video for other leg connection methods.
1. Joint action of the left leg: b Kick the middle and upper plate of the nail with the right leg, and the left hand of the nail will be pulled out from the bottom to the left, and the leg will be caught by the elbow (Figure 3-7).
2. The action of connecting the leg with the left hand to the right: Party B kicks the nail in the right leg, and Party A pulls out the left hand from bottom to right, with the foot clamped on the elbow (Figure 3-8).
Exercise method: (1) First, do joint exercises on the left or right leg 10 times as a group (Figure 3-9, 10).
(2) Single person does leg joint exercises from left to right in turn.
(3) Party A and Party B exchange leg exercises from slow to fast.
Learning points: the action of bouncing legs should be "elastic", the legs should be extended and contracted quickly, and the thighs drive the calves when bouncing legs.
Leg joints should be small, and the arc should be smooth. After grabbing the legs, you should stick to your body and lower your head slightly to prevent your opponent from hitting your face.
Third, the conclusion part.
(A) physical fitness activities
1. Reclining, 5 groups ×20 times.
2. Practice dumbbells and barbells for 5 minutes.
3. Practice from both ends and back muscles.
(2) Relaxation activities
1. Jog 200 meters and do relaxation exercises.
Massage leg muscles
Four, 90 minutes time allocation
Warm-up 10 minutes
Review the last lesson in 5 minutes.
Leg press, play for five minutes.
Kick for 25 minutes
Connect the legs for 25 minutes.
Strength exercise 15 minutes
Relax for five minutes.
V. Self-training and other people's requirements
1. Warm-up activities should be sufficient, and major exercises should be selected to review the content of last class. Leg press can combine cheating practice.
2. Bouncing the leg is a relatively simple and easy-to-learn leg method, but it is necessary to master the ejection force and lay a good foundation for the future side leg, that is, side bouncing leg practice. To practice this leg, you can do decomposition exercises first, such as jumping continuously after lifting your knees, and not landing your feet, and then doing complete movements after you have mastered it initially; Don't push hard for complete movements, and then push hard gradually after you are proficient. Use your brain well during training, read more books and videos, and do the jumping correctly.
It's best to master the leg-connecting action by one person first, and then two people practice attack and defense, and the cooperation should be coordinated. One side attacks with one leg, and the other side meets the leg. If the attacker doesn't take his leg back, the opponent will catch it easily. First, he will speed up the practice from light to slow, and then he will cooperate with the practice of jumping. Don't rush for success, otherwise you won't be able to master the movements accurately in actual combat and the success rate will be reduced.