What are the basic skills of Wushu? Punch with a horse stance just look

Most people don't have a foundation, so it's a little hard to practice the fifth step as soon as they start. If the boxing with "ma bu" or "ma bu" or "ma bu" or "ma bu" can reach the level of 500 or 1000 boxing at a time, it won't be too hard to pile it up on all sides. If you can persist for three or five minutes, it will be easier to do the fifth step.

Remember: step by step. I'd rather slow down than keep interested. Once you have mastered the core, you can correct it yourself: for example, do it several times a day and only play one hundred punches at a time. In this way, after a long time, you can work hard. But the point is of course the fifth step. At that time, kung fu was mainly in the hands.

Waist exercises

(1) Bend forward.

Stand up step by step, with your hands crossed, your arms straight and your palms up; Lean forward, hold your chest out, bend over, and try to touch the ground with your hands. Then loosen your hands, put your hands around your legs, hold your heels, and try to keep your upper body and face close to your legs.

Key points of study and practice: legs straight, knees straight. When the upper body leans forward, hold out your chest, waist and hips.

Bend forward (2) and swing.

Stand in step, lift your arms straight forward, take your waist as the axis, bend your upper body back and forth and swing your waist, and your arms will swing with you.

Key points of study and practice: straighten your legs, relax your waist, hold your head high when you lean back, and swing your waist tightly and flexibly.

(3) Wash the waist

Open your feet, slightly wider than your shoulders, lean forward, take your hip joint as the axis, and extend your arms to the left and front. Then swing your arms and turn your upper body around. Wash the waist alternately from left to right.

Key points of study and practice: straighten your legs, turn around with your waist as the axis, and be lively and smooth.

(4) Lower the waist

Feet shoulder width apart, arms straight up; Bend back, raise your head, straighten your waist, and support your body in a bridge with your hands.

Key points of study and training: keep your feet steady, keep your knees as straight as possible, push your waist back and keep your heels together.

Land.

Shoulder exercises

(1) shoulder pressing

Facing an object with a certain height, open your feet shoulder width, lean forward, grab the crossbar with both hands, raise your head, bend over and press down hard.

Key points of study and practice: straighten your legs and relax your shoulders.

One-arm winding ring of pressure shoulder (2)

Stand with your left lunge, press your left knee with your left hand, and circle your right arm clockwise and counterclockwise with your shoulder as the axis. The arms alternate.

Key points of study and practice: straighten your arms, relax your shoulders and turn around.

(3) arms around the ring

Stand still and make straight arm loops forward and backward with the shoulder joint as the axis. Turn clockwise and counterclockwise alternately.

Key points of study and practice: stand upright, straighten your arms, relax your shoulders, and coordinate your movements around.

(4) The two arms cross around the ring.

Step and stand, two arms are straight up, and the left arm takes the left shoulder joint as the axis and moves clockwise and circularly forward and down; At the same time, the right arm takes the right shoulder joint as the axis, and makes a counterclockwise ring back down. The arms alternate clockwise and counterclockwise.

Key points of study and practice: keep your body straight, keep your arms straight, and circle harmoniously and smoothly.

(5) Shoulder and arm exercises

In Wushu, the action of shoulder and arm is the skill of upper limbs. The key is an important means of attack and defense. Four martial arts techniques: kicking, hitting, throwing and winning. Fight? And then what? Take? Is done directly by arm movement, and

? Kick? With what? Fall? Generally speaking, it is necessary to cooperate with the movements of the right shoulder and the right arm to complete it better.

Shoulder-arm exercise is mainly to increase the range of motion and stability of shoulder joint. Its practice can enhance the flexibility, coordination and flexibility of shoulder-arm muscles and ligaments, and develop strength.

The significance of practicing Wushu basic skills 1. The influence of Wushu on respiratory system: Practicing Wushu also requires extremely high respiratory system. For example, the simple routine practice of primary long boxing can reach the breathing frequency of 3 1? 34 times per minute, the lung ventilation can reach 20? 29 liters/minute, oxygen debt% reaches 70? 80%, about 8? 9 minutes, which means that the phenomenon of enhanced respiratory function will last for 8? It takes nine minutes to get back to normal. Therefore, practicing Wushu often will enhance the function of respiratory system.

2. The influence of Wushu on the nervous system function: When practicing Wushu, the muscles of all parts of the body should be coordinated. At the same time, Wushu sports requirements? Move quickly and stay calm? Moving like lightning and shooting stars, still like Mount Tai. These are the functions of exercising the nervous system.

3. The influence of Wushu on muscle strength and joint flexibility: From the comparative data of Wushu majors and ordinary college students, it can be seen that the back muscle strength (the standing time of goats) is better (about 19? 77 seconds); Abdominal muscle strength (sit-ups) is also very strong (about 36? 46 times); Leg strength (vertical jump height) is also good (ll is higher? 14 cm)。

The role of Wushu in national fitness Wushu is rich in content, diverse in forms, unique in style, simple in practice, remarkable in effect, suitable for all ages and has a broad mass base. Long-term Wushu exercise can strengthen bones and muscles, keep fit and prolong life, which plays an irreplaceable role in today's national fitness campaign. You can defend yourself when it's critical!