First, leg skills
(A) Sanda positive pressure leg
Facing an object with a certain height, put the heel of your left foot on the object, hook up your toes, curl up your legs, press your left knee with both hands, or grab your left foot with both hands, then press your upper body forward and touch your toes with your head as much as possible. Legs alternate.
Key points of study and practice: curl your legs, stand upright and press forward.
(2) Side leg pressing
Support your right leg to stand, put your left foot on an object at a certain height from the side, hook up your toes, lift your right arm, stand your left palm on your chest, cock your legs, stand tall and straight, press your upper body to the left, and the vibration pressure will gradually increase until your upper body falls sideways on your left leg. Legs alternate.
Key points of study and practice: curl your legs, open your hips, stand upright and hold your chest out, and your upper body is completely sideways.
(3) Post-leg pressing
Stand with your back to an object with a certain height, with your hands akimbo, your right leg supported, your left leg extended backward, your instep placed on the object, your legs curled up, and your upper body vibrated backward and downward, gradually increasing the vibration amplitude. Legs alternate.
Key points of study and practice: curl your legs, stand upright and hold your chest out, and look up from behind.
(4) leg press.
Kneel your right leg and squat down with your feet on the ground; The left leg curls to the left and the toes buckle; Break up and grab the instep of both feet with both hands to form a left servant step; Keep your waist straight, turn left and press forward. Alternate left and right steps.
Key points of study and practice: straighten your waist, bow your head, squat down with one leg, curl up with the other leg and press your feet into the air.
(5) move your legs.
The right leg is curled up and supported, the left leg is raised and bent, the left hand holds the knee, the right hand holds the left foot, and then the left foot stretches backwards until the knee joint is straight and the outside of the left foot faces forward. Legs alternate.
Key points of study and practice: curl your legs, stand upright and hold out your chest, and be hooked by the toes of your movable legs.
(6) Side leg movement
The left leg is curled up and supported, and the right leg is lifted from the side. The right hand wraps the foot through the inside of the right calf and holds the heel of the right foot. The right leg is curled and the toes are hooked. Legs alternate.
Key points of study and practice: cross your legs, stand up straight and get pimples.
(7) Vertical fork
The legs are curled up and spread out in a straight line. Xi' an Sanda training left leg back landing, toe up; The front side of the right leg touches the ground, the instep is buckled on the ground, and the arms are raised horizontally. Legs alternate.
Key points of study and practice: stand up straight, stand up straight, sink your hips and straighten your knees.
(8) Split
Sit with your legs curled in a straight line to the left and right, with your inner legs on the ground. Arms upright, palms level.
Key points of study and practice: the hip joint is completely closed, and the waist is chest.
Second, waist strength.
(1) Bend forward.
When practicing, stand step by step, with your hands and fingers interspersed, straighten your arms and palms up; Lean forward, hold out your chest, bend over and touch the ground with your hands as much as possible. Then let go, put my hands around my legs, hold my heels, and try to make my upper body and face stick to my legs.
Key points of study and practice: when your legs are close to your knees and your upper body leans forward, hold your chest, waist and hips.
(2) swing.
Stand in a step, bend your arms 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: curl your legs, hold your waist tightly, bow your head and hold your chest when you swing 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 wave your arms and turn your upper body around. Wash the waist alternately from left to right.
Key points of study and practice: curl your legs, turn around the waist, and be lively and gentle.
(4) Lower the waist
Xi' an Sanda training, the feet are shoulder-width apart, and the arms are curled up and lifted; Bend back, bow your head, stand up straight, and form a bridge with your hands.
Key points of study and training: keep your feet steady, keep your knees as straight as possible, bend your waist back and up, and leave your heels off the ground.
Third, shoulder work
(1) shoulder pressing
Facing an object with a certain height, your feet should be shoulder-width, lean forward, grab the crossbar with both hands, bow your head, hold your chest out, bend over and press hard.
Key points of study and practice: legs are curled up, shoulders are loose and heavy, pressure is high, and the force point is concentrated on shoulders.
(2) Single-arm winding
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: curl your arms, hold your shoulders tightly and turn around.
(3) arms around the ring
Standing at the beginning, Sanda training takes the shoulder joint as the axis, the arms are separated, and the arms are straight around the ring. Turn clockwise and counterclockwise alternately.
Key points of study and practice: stand upright, curl your arms, grab your shoulders, and compromise around the ring association.
(4) The arms are interspersed in a circle.
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: proper figure, curled arms, and compromise of the Central Association.
Summary: Practicing martial arts must have basic skills such as static body ability, skill ability and so on. Sanda has strong appeal and vitality, which can stimulate our physical instinct in the process of practice and make us more explosive, and Sanda competition can better reflect our national cohesion.
Sanda,