Shaolin kungfu? Waist and hip method? Strengthen the body and treat diseases
Only in boxing? Middle section? Only by practicing quickly, sensitively, harmoniously and powerfully can we make it? Root node? The starting force (of lower limbs) is effectively transmitted to? Hint part? (fist, foot). In order to make the offensive and defensive techniques of Wushu achieve solid posture, solid footwork, complete strength and flexibility, waist and hip exercises are very important. Therefore, the martial arts proverb says: the body moves like a dragon, and the strength comes from the waist and buttocks. ? (note: Hip is hip)? You must be a poor artist without practicing boxing and waist, right? ; ? Hips turn with the waist and the body walks with it? Wait, it's all a summary of previous experience. Therefore, both beginners and people with a certain martial arts foundation should always stick to it. Waist and hip method? Exercise.
? Waist and hip method? It is a movement to improve the flexibility, elasticity and control ability of joints, ligaments and muscles in the waist and hip position. Waist exercise is very beneficial to slow down muscle atrophy and aging, maintain elasticity, avoid sports injuries and enhance the normal operation of blood circulation. In addition, the activity of waist and buttocks can directly promote the movement of internal organs.
So what? Waist and hip method? It is not only a special quality training of Shaolin Kung Fu, but also a method to strengthen the body and cure diseases.
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Shaolin kungfu? Waist and hip method? Strengthen the body and treat diseases
Swing stones from side to side (moving stars to pick up the moon)
First, the action description
1. Open your legs left and right (the distance is about three times the length of your feet), put your toes forward, kneel down, grab the ground with your toes, place your center of gravity between your legs, spread your knees perpendicular to your toes, and fold your crotch into a stance of "stance". Place a flat plate (table) at the back of your body, about 55 cm away from your back (it is advisable to turn back with your hands akimbo, and your elbows should not touch the edge of the table). Right hand rested on her hips, left arm slightly lifted and straightened, palm down to catch an iron ball, and looked at her left hand (Figure 1).
2. Engage, twist the upper body left and right, and hold the ball horizontally with your left hand. When the waist turns to the limit angle, put the ball on the table behind the right shoulder, turn your head to the left and look at your left hand (Figure 2).
3. When the upper body is connected, twist the upper body backward quickly, then put the left arm horizontally on the left side of the body, palm down, and see the left palm (Figure 3).
4. Continue upward, and the upper body continues to twist rapidly to the right. When the left arm swings forward to the right shoulder, grab the iron ball on the table. Turn your head to the left and look at your left hand (Figure 4).
5. Connect the motor, grab the iron ball with your left hand, and then quickly twist your upper body to the left and rear. Then, the left hand will draw an arc to the left and swing horizontally for about 360 degrees. When the waist turns to the limit angle (about 180 degrees), the iron ball will still be placed on the table behind the right shoulder. Turn your head to the left and look at your left hand at the same time (Figure 5).
Second, the technical points and matters needing attention
1. After the left hand holds the ball, change to the right hand to catch the iron ball and turn around. The method is the same as above, but in the opposite direction.
2. When turning the waist, the upper body swing should make full use of the inertia when turning, keep the position and height basically the same, and master the balance of the body's center of gravity.
3. To roll your eyes, roll them quickly. Breathing under dynamic conditions should be natural, and you can also inhale and exhale from left to right.
4. The weight of the iron ball and the height of the table should be flexibly mastered according to their own adaptation, which varies from person to person.
If there is no iron ball, bricks, stones, dumbbells or other items can be used instead.
Shaolin kungfu? Waist and hip method? Strengthen the body and treat diseases
Swing back and forth (immortal tiger worships Buddha)
First, the action description
1. Keep your legs apart from each other (the distance is about three times the length of your feet), with your toes facing forward, your toes grasping the ground, your legs straight, your upper body leaning forward, your left hand holding a dumbbell (stone lock, kettle bell or iron ball) between your legs, and your right arm straight behind your body; Look at the left hand (Figure 6).
2. Connection action, legs slightly flexed, feet forcibly pedaled to the ground, waist and legs coordinated, upper body straight, left hand swinging with the arc trajectory of the body in front of the body; Look at the dumbbell (Figure 7).
3. Connecting action: throwing dumbbells with the left hand, swinging with the right hand from the back of the body, quickly grasping the dumbbells in the air and straightening the arms, swinging with the left hand to the back of the body; Look at the dumbbell (Figure 8).
4. Connecting action: hold the dumbbell in your right hand and lean forward, swing down between your legs, and try to reach the limit angle when swinging back; Raise your left hand up to the top of your body with the trend; Please look at the right (Figure 9).
Second, the technical points and matters needing attention
1. Stone locks, dumbbells, kettle bells, iron balls, etc. You should choose according to the size and endurance of your hands. Check before use to ensure safety.
2. Hand-held dumbbells and other objects should swing and throw along the vertical line in front of the body, and cannot deviate from the left and right. When throwing your arms, bend your elbows slightly. Don't shrug or bend over.
3. When the upper body is lifted, it should be: stand up, straighten your waist, close your hips, hold your chest out, and hold your head up and hold your chest out; When you lean down, your knees should be straight, your head should be low, your feet should grasp the ground and stand firm.
4. When throwing dumbbells, the dumbbells should not be too high, let alone make them rotate; When swinging downward, the dumbbell should not touch the ground and reach the rear limit; Eyes always follow dumbbells.
5. Breathe naturally, inhale when the upper body is straight up, and exhale when leaning forward, that is? Breathe up and down? ; You shouldn't use brute force or hold your breath to practice martial arts in a dynamic posture. You should combine the inertia generated by the dumbbell swinging up and down to follow the posture and breathe naturally.
6. Concentrate, concentrate, avoid any interference from the external environment, and avoid sports injuries.
Shaolin kungfu? Waist and hip method? Strengthen the body and treat diseases
Turn around and elbow (the leopard hits the forest)
First, the action description
1. Kneel on both legs, squat down in a stance of "stance" with fists folded back and fists facing up and facing forward (Figure 10).
2. Connecting action: turn the upper body to the left, make a fist with the left hand, with the fist center facing down, lift the elbow of the left arm and hit it back at shoulder height, reaching the end of the elbow (sandbags, wooden stakes, wall targets, boards, etc. Can be placed on the back, about 30 ~ 35cm away from the back, to turn around and touch the elbow). The right hand is a willow palm, the palm fingers are facing up, the elbow ends are drooping, and the left fist face is pushed; Turn your head to the left and look at your left elbow (Figure 1 1).
3. After the motor is connected, the upper body quickly turns right about 180 degrees, with the same action as above and the opposite direction (Figure 12).
Second, the technical points and matters needing attention
1. When turning the waist, try to reach the limit angle, be flexible, fast, not stiff or stagnant.
2. Don't use too much force when hitting the objects behind with two elbow ends, and the left and right elbow ends should resist the same point of the objects behind; Eyes should conform to the trend, twist waist and turn back, shoulders should be heavy and elbows should be solid, strength should be smooth, and the trend should be natural.
3. Novices should learn this method slowly and step by step; Protective pads can be installed on the rear objects to avoid elbow injuries; In the process of turning around, keep your body balanced, keep your center of gravity stable, and grasp the ground with ten toes.