First, the hand type
1.quan
Fingers clenched, fist flat, thumb pressed on the second knuckles of index finger and middle finger.
palm
(1) Willow palm: The thumb bends inward, and the other four points extend backward.
(2) Eight-shaped palm: the thumb is straight, the tiger's mouth is open, and the other four fingers are straight together and stretched backwards.
(3) Finger palm (ventilation palm): The five fingers are forcibly separated, and the palm is slightly concave.
Check
(1) Bend your wrist and gather your five fingers.
(2) Wrist flexion, thumb, forefinger and middle finger together, ring finger and little finger flexion in turn.
Step 4 grab
The five fingers are strongly separated, the second and third phalanges are bent, the first phalange is stretched as far as possible to the back of the hand, and the palm is prominent.
Step 5 refer to
The middle finger and forefinger are straight and naturally separated, the other three fingers are bent in the palm of your hand, and your thumb is pressed on the first knuckle of your ring finger.
Second, the step type
1. thorn
The front foot is slightly buckled, the whole foot touches the ground, the knees are bent, the thighs are horizontal, and the knees are perpendicular to the toes: the other leg is straight, the toes are tilted forward, and the whole foot touches the ground (the distance between the feet is about three and a half feet).
2. Ma Ping
Open your feet left and right, slightly buckle your toes, bend your knees and squat down, and your thighs are close to level.
Step 3: Step by step.
One leg bends down, the thighs and calves are close together, the whole foot is on the ground, the knees and toes are slightly abduction, and the other leg is flat and close to the ground, the whole foot is on the ground, and the toes are buckled.
Step 4: Virtual step
The hind toes are tilted forward, the knees are curled up, the thighs are almost horizontal, both feet are on the ground, the front legs are slightly flexed, the feet are tight, and the toes are pretending to be on the ground.
take a break
Kneel down with your legs crossed, with your forefoot on the ground, your toes abduction, your heels off the ground, and the outside of your hips close to your calves.
Sit on a plate
Sit with your legs folded, your hips and hind legs on the outside of your legs, your feet on the ground, and your front legs close to your chest.
7. T-step
Half squat with legs together, one foot on the ground and the other toe on the ground, leaning against the inside of the supporting foot to support the legs and thighs.
8. Squat the pile steps
(1) Chair pile: Put your feet together, bend your legs, squat down, your thighs are almost horizontal, and your whole feet are on the ground.
(2) Vertical pile: the feet and soles of the feet are close to the ground, one toe leans on the arch of the other foot, the legs kneel down, and the thighs are close to level.
Step by step
Legs together, feet on the ground.
10. Get down and rest.
Kneel and squat with one leg, all feet on the ground, thighs and calves together, the other foot kneeling and squatting backward for 30 cm, the calf is parallel to the ground, and the heel is off the ground.
1 1. Stand back.
Stand upright with your legs crossed, and point your toes on the back foot.
12. Kneeling posture
Squat with one leg bent, all feet on the ground, thighs level, hind legs bent, heels off the ground, forefoot on the ground.
13. Step across the hip
Open your feet left and right, the width is about the same as lunge, your feet are all on the ground, and your toes are facing forward.
Third, skills.
1. Boxing
(1) Fist-making: Raise your arms vertically, and at the same time, put your hands around your waist and put your fists up.
(2) Punch (forward punch, side punch, upward punch): Punch is quickly hit forward from the waist arm, and at the same time, it naturally bounces back to slightly bend the arm and reach the fist surface. The requirements for lateral thrust and upward thrust are the same, but in different directions.
(3) Copying fist: the arm is slightly bent, and the fist is picked up from bottom to top, but the height is not over the chest, and the fist back is forward, reaching the fist surface.
(4) Fist-making: the fist and elbow are combined into one, and the bent arm hits the side from the chest to the back. The two arms are arc-shaped, the heart of the fist is downward, the eyes of the fist are opposite, and the force reaches the fist wheel.
(5) Boxing planting: the arm is planted from flexion to extension, from top to bottom or from front to bottom. Fast speed, forearm pronation, fist eye inward, arm straight or slightly bent, reaching the fist face.
(6) Boxing (left frame and back frame): one punch is placed on the upper part of the forehead, the elbow is slightly curved, the distance between the arm and the forehead is about 15 cm, and the fist eye is downward.
(7) Fist splitting: the fist is split quickly from top to bottom, and the arm is straight up to the fist wheel. When swinging your arm, swing your arm.
(8) Boxing: The fist bends into an arc from the waist and strikes inward to both sides. The fist faces are opposite in figure eight, and the strength reaches the fist (referring to the second joint).
(9) Gequan: Shanggequan: The fist bends upward from the front of the abdomen and from the waist, and then the outer grid, the heart of the fist is upward, and the strength reaches the forearm, but the fist is not high enough. Lower boxing: the forearm hits inward and outward, reaching the forearm.
(10) Fist-making: one hand is palm, the other hand is fist, and the two hands hit each other, that is, high five on the fist face.
(1 1) Jeet Kune Do: The right arm bends 90 degrees in front of the chest, palms up, the left arm bends in front of the right hand, palms up, and both hands change fists at the same time. The right fist intercepts from the upper plate under the left fist, and the right fist is behind the left fist, with both fists facing down.
(12) Fork fist: The fist hangs from the chest straight arm in front of the crotch, and the fist faces outward.
(13) Reverse fist: fist on the chest, fist back forward, fist heart inward, and elbow as axial forward.
2. Palm method
(1) Push the palm: the waist arm is pushed forward, the arm is slightly flexed, the speed is fast, and the force reaches the palm root or the outer edge.
(2) palm insertion: the arm is bent and stretched, and the straight wrist is inserted downward (forward), and the force reaches the fingertip.
(3) Split the palm: the arm bends and stretches, the palm is lifted to the left, and the palm bends and hits to the right to reach the outer edge of the palm.
(4) palm pressing: press from top to bottom, palm down, and the force reaches the palm.
(5) Spread the palm of your hand: bend your arms to the ground, grab your five fingers, bend your arms to your chest, quickly stretch your arms, and shake your wrists forward to open your fists.
(6) Palm rest: the palm is upward, and the curved armrest is about 15cm above the forehead.
(7) palm pulling: the arm bends inward, the palm passes through the chest and bounces forward with the elbow joint as the axis. The five fingers are naturally separated, the palms are inward, and the force reaches the back of the palms.
(8) Gunner: Hands palms up, inserted from the waist forward and upward, reaching the fingertips.
(9) Holding hands: Hold hands sideways, with the backs of hands outward, the right hand high and the left hand low, and hold your arms out in the same direction in an arc shape.
(10) Yunshou: Put your hands on your chest, your left hand on your head, and then wrap your fists around your waist.
(1 1) Flower dancer: Two palms cross each other and twist counterclockwise or clockwise.
(12) Finger insertion: The fingers of both hands change from clenched fists, the arms flex and stretch, and the hands are quickly inserted from the waist until reaching the fingertips.
(13) Claw pressure: Claw pressure is from top to bottom, reaching the palm of your hand.
(14) Cross hands: put your palms and wrists across your chest, palms and fingers facing up, and push forward.
(15) Flapping the palm: the arm bends from bottom to front and rotates outward, and the little finger, ring finger, middle finger and forefinger roll up to the palm with the wrist bending.
3. Elbow method
(1) Elbow: bend your elbow and make a fist, palm down, and push the elbow tip forward or sideways to reach the elbow tip.
(2) Elbow joint: the arm is raised horizontally, the center of the fist is downward, and the forearm is the elbow joint from outside to inside.
(3) Elbow support: Turn the flexion arm outward and lift it upward, with the center of the fist forward above or directly below, and place the flexion arm 90 degrees in front of the forehead, but not too high.
(4) elbow (Rig): Forearm bends upward, palm inward, force is on forearm, pulling inward is Rig, pulling outward is Rig.
(5) Horizontal elbow stroke: elbow flexion, forward arc, arm flexion and horizontal stroke, and the force reaches the elbow tip and the outside of the forearm.
Fourth, the leg method
1. Flexion and extension leg method
(1) Bouncing leg: the supporting leg is upright or slightly bent, and the other leg bounces forward from flexion to extension, not higher than the waist, and the foot surface slightly flexes to reach the toe, and the hind leg naturally bounces back when it bounces in place.
(2) Hook-and-bounce leg: the supporting leg is upright or slightly flexed, and the other leg is hooked outward and backward, and then connected with the bouncing leg to support the sole of the foot with force, and keep balance when rotating, and the force is transmitted to the toes.
(3) Kicking (kicking before and kicking after): the supporting leg is upright or slightly bent, and the other leg is bent and extended. The toes kick out with the heels, not higher than the chest and lower than the waist. When pushing forward, the upper body stands upright, and when pushing backward, the upper body leans forward.
(4) Kicking (high kick, low kick, side kick): Support the leg upright or slightly flexed, and the other leg stretches and bends from flexion to extension, and the tip of the leg is hooked and buckled to swing outward, and kicked with the sole of the foot. High kick is waist-level, low kick is knee-level, upper body leans when kicking sideways, and feet are high and waist-level.
(5) Shovel the legs: it is required to kick the legs together, only the sole of the foot is facing down, the toes are buckled inside, and the outside of the foot is forced.
2. Straight leg swing method
(1) Front kick: the support leg is straight and the whole sole touches the ground. The knee of the other leg is straight, the toes are hooked up and kicked forward, close to the forehead, the movement should be light and powerful, and the upper body should be upright.
(2) Folding legs: the supporting leg is naturally straight, the sole of the foot touches the ground, and the other leg swings inward from the side of the body before warping. Other colleagues are kicking.
(3) Waist leg: legs are retracted in the same direction, but the swing direction is opposite.
Step 3 Knock on the leg
(1) Single-tap foot: the support leg is straight, the foot surface of the other leg is straight and bounced up, and the hand on the same side is inserted forward from the waist, from the fist to the arm, with accurate beat and loud voice.
(2) Oblique racquet foot (horizontal racquet foot): Same as single racquet foot, only the opposite palm is used to meet the foot surface.
(3) Embedded feet: One leg moves with embedded feet, and the sole is buckled, and the other hand slaps the sole in front of the forehead, which should be accurate and loud.
(4) Throw the lotus and clap your hands: throw one leg outward, clap your hands in turn in front of your forehead, and hit in two directions, accurately and loudly.
Verb (abbreviation for verb) keeps balance.
1. Lift your knees to keep your balance.
The supporting feet stand upright. The other leg bends the knee in front of the body and lifts it close to the chest. The calf is inclined, and the foot surface is flat and adducted.
Cross-legged balance
The supporting leg bends and squats, the other leg bends, the toes hook up and buckle behind the knees of the supporting leg.
Balance the back
The support leg is straight or slightly bent to stand firm, with the upper back leaning close to the level, and the other leg is straight and balanced in front of the body, higher than the level, and the foot surface is flat.
Six, jump
1. Straight jump
(1) Flying feet in the air: the swinging leg is lifted high, the take-off leg lifts the knee and pops up, the feet are flat, the feet are above the shoulders, and the hands on the same side of the take-off leg swing their arms from the waist to clap their hands and feet continuously, quickly, accurately and loudly.
(2) Kicking in the air: The body is in the air, the take-off leg is pushed forward from flexion to extension, and the toes are hooked up to reach the heel, and the legs are not over the shoulders but over the waist.
2. Turn around and jump: swing your legs and jump off the ground at the same time. Swing legs are straight, feet are straight and flat, and the other leg is fanned back. The other leg is straight or flexed, reaching the sole of the foot and landing at the same time.
3. Spin and jump: swing your legs straight or bend your knees, straighten your take-off legs, turn about 180 in the air, and then do flying feet.
Seven, head method
Keep your head down, hold your chest high, keep your chin close to your chest, and then suddenly hit you sideways, with your head vertical and the force reaching the top of your head.
The above is the basic movements and complete works of Shaolin Boxing summarized by Health Network for your reference.
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