A, track fist prone pile (figure 1)
Prone pile, also known as crouching tiger skill and iron ox skill, belongs to strength achievement method. This method can quickly enhance the overall strength of learners and strengthen their muscles in a short time, so that learners have incredible anti-beating function (better effect with volleyball). The training method introduced to friends here comes from track boxing, and other boxing types may have similar training methods, but there are differences in specific details.
Practice: lie straight on the ground, like push-ups in modern sports, and then adjust the details. Hands are separated by a horizontal palm, the fingertips of both palms are diagonally opposite, the elbow joint of the hand is bent to about 120 degrees (more than 90 degrees and less than 120 degrees), the feet are close together, and the body is like a straight rope. So prone, motionless, breathing naturally, not thinking, just standing all the time, and stopping when exhausted.
Key point: the lower back can't collapse. Be sure to fill the depression in the back waist with the back arch, so that the back of the body looks like a plane. If it is not easy, you can stand up, stick your back on the wall and experience the feeling of "filling up" (sticking your whole body on the wall). Breathe naturally when practicing, don't think about it, always feel it and find out if the action is out of shape. If the power frame can keep 10 minutes without shaking (soft), it can be regarded as reaching the standard.
The rhyme of track boxing says: hands are separated by one palm, flattened from head to toe, elbows bent 120 degrees, and the shape is not empty. Flexion and extension are the ups and downs of elbows and arms, supported by fists, palms, fingers and claws. Don't take this achievement for granted, iron man can be practiced.
Second, South Shaolin Mystery Iron Banqiao (Figure 2)
China Wushu advocates and emphasizes the use of overall strength, and the iron slab bridge is one of the excellent methods to train overall strength. Through the training of this skill, all the muscle fibers of the learner can participate in doing work and form a strong overall strength. In addition, it can also enhance the strength of the body and the fighting ability of the body, which has a good effect on martial arts and health preservation.
Exercise: The learner lies on his back on two stools, one on his heel and the other on his shoulder (there is another kind of exercise behind his head, which is difficult and dangerous, so it is not recommended), so that the middle of his body is suspended. The body is straight, like a king kong iron bridge, with two cliffs straddling it.
Key points: You can use natural breathing when practicing. It is recommended to use abdominal breathing. Don't think, always adjust your body and keep the correct strength frame. If you can do this job for 30 minutes without feeling tired, you can pass. If you can put the weight of 15 kg on your abdomen and stick to the correct strength frame for 30 minutes, you can reach the standard.
Three, the southern secret railway bridge work (Figure 3)
This is a unique stunt of Nanquan School and one of the martial arts handed down from generation to generation in my uncle's village. It is said that this feat may come from South Shaolin. This merit is the same as Tiebanqiao, the Secret of South Shaolin.
Exercise: The learner lies on his back on a wooden board, but only takes the connection point between his hips and waist as the fulcrum, so that other parts of his body are suspended and his body is as straight as a rope. Relax your hands naturally, put them on your abdomen and keep them still.
Point: You can use natural breathing and abdominal breathing (either one) without thinking. As long as the correct power frame is maintained. If you can keep the power frame 10 minutes without shaking (soft), it can be regarded as a standard.
Note: If the three techniques mentioned above are to enhance the combat capability, it is suggested to increase the practice of platoon warfare, and the effect will be better. Please don't stop to rest immediately after work, exercise properly, promote blood circulation and prevent muscle stiffness. The above three methods are hard to practice for the first time, so please try to stick to them.
A collection of martial arts works invented by Shao. High-energy aggregation training form: Crouching Tiger, Hidden Dragon, Rest: Natural Breathing: No Ideas 2. With the improvement of skills, the skills of the blind are practiced in three steps. (1) Shaping: Blindfold your eyes, then beat all parts of your body with your fists and palms, paying special attention to the intensive training of weak parts such as abdomen, waist and ribs. Breathing: Natural breathing. Meaning: Internal force bulges out, impacting external force and counteracting flapping force. Elasticity: the whole body is loose and unremitting, tight but not stiff, and maintains the collapse (barrel) state obtained by high-energy polymerization training. (2) blindfolded, let the assistant beat the body at a fixed point (fixed part), and pay attention to the intensive training of weak parts. Breathing: Natural breathing. Meaning: same as above. Elasticity: same as above. (3) Blindfold and let the assistant pat at will. The rest is the same as above This exercise lasts about 20-30 minutes. Three Spirit Fox Training (1) Close your eyes. There is a huge impact (such as a big wave) in front of your mind. My internal force expands rapidly outward, pushing back great power (pay attention to your mind speed). From the back, side, top and other directions, I forced it back with internal force. (2) As mentioned above, when I close my eyes, two huge mental forces come at me from the front and back, or from both sides, or from up and down, and my internal forces quickly rush back. (3) Same as above, close your eyes, and your mind will be surrounded by great forces from all directions at the same time. I repelled the big troops with six forces, and I trained for 5- 10 minutes. The purpose of this exercise is to improve nerve sensitivity and accelerate body reflex. Arrange high-energy aggregation training for the blind, Kung Fu fox training,1-10 days, 3/5 minutes per day, 30 minutes for self-blind shooting, 5/7 minutes for zone training,1-20 days, 3/5 minutes for fixed-point blind shooting, 30 minutes per day. Every day, regional training lasts for 5/7 minutes, 40-60 days, 7/ 10 minutes, fixed-point blind shooting lasts for 20 minutes, regional training lasts for 5 minutes, and blind shooting lasts for 10 minutes.