Here are some basic movements of Wushu.
Wave your fist.
Action method: keep pace. Hands into palms, and at the same time, from the right up, through the head to the left. When the right arm is bent, the right palm is attached to the inside of the left arm, and the upper body rotates slightly to the left, looking at the left palm.
Key points: Turn your arms around. When you reach the left side, sit on your wrist and stand on your palm. When you swing your arm, your shoulders will relax and your body will turn slightly.
Kick your fist.
Action method: preparation potential: lunge with both hands, bend your right leg and straighten your left leg. Push the right leg straight, bend the left leg, and turn left into a left lunge; The left palm turns into a hook, and the left back straight arm draws a flat arc and puts it behind the body; The right arm rotates inward, from back to down, and is lifted along the right leg to the front and upper part of the left leg, and the palm is inclined to the front and upper part, and the height is equal to the waist; Look ahead.
Key points: swing your hands with the movements of your head and trunk. Method of palm piercing: preparation: stand in one step and swing your hands. The right hand is palm-shaped, from left to right, upward, and the palm is drawn to the right through the head, so that the palm is up, the little finger is right, and it is the same height as the eyebrow; The left hand changes hands and closes at the left waist; Turn the upper body 45 degrees to the right, put the right hand on the waist, palm up, left hand down, and back up from the waist. The lower cover is pressed to the right through the head, and the wrist and palm are horizontally bent on the inside of the right shoulder, and the palm is inclined forward and down; The right hand extends from the waist to the back of the left hand, palms up, and at the same time, lift the left knee, turn the upper body 45 degrees to the left, and look at the right hand.
Key points: one split, two presses, three piercings, the rhythm is obvious, and the upper body rotates accordingly.
Boxing.
Action method: preparation potential: step by step. Take a step to the left with your left foot and do a left lunge; When the left arm is bent, the forearm rotates inward, and the palm is placed on the upper left palm when bending. At the same time, the upper body is twisted to the left, and the right fist is visually observed.
Key points: when putting on the shelf, twist the arm (pronation) and bend the elbow, and twist the upper body as much as possible.
After leg press.
Action method: stand on the side of the rib, hold the rib with one hand, put the back of the outer leg and foot on the rib, and straighten the foot. When leg press leans back, two people can also practice together. The helper pushes up the back knee, and the practitioner leans back at the same time.
Key points: stand up straight, straighten your legs, hold your chest out, and bend back.
Leg press.
Action method: kneel down on the right leg, abduct your toes, open your hips, straighten your left knee, buckle your toes, and straighten your knees into servant steps; Grab the outside of your feet with both hands, press your hips down, try to get close to the ground, and then switch to leg press, the left infantry.
Key points: hold your chest out, stand up, sink your hips and fall sideways.
The last step is to hug with both hands and celebrate with high five.
Preparation: Stand step by step. Take a step to the left with your left foot and turn your upper body 90 degrees to the left. The left hand holds the hand to the left into a fist with the fist back down. Continue upward, and step forward with your right leg in a stance; Fold your left fist, push your right palm forward at the same time, turn your upper body 90 degrees to the left, and look at your right palm.
Lunge and double pendulum.
Straighten your right leg, turn your upper body 45 degrees to make a left lunge, and swing your right fist to the right through the front of your abdomen. When you swing to the same height as your left palm, swing your arms up at the same time, head to the left, and establish a palm at the same height as your shoulder, with your right palm attached to the inside of your left elbow. Visually observe your left palm.
Lunge, hook and fist.
Bend your left leg, turn your upper body right into a right footrest, turn your left hand back, put your right hand on your left chest, and look at the right side; Keep moving up, the upper body leans forward, the right hand is hooked, the right foot is hooked on the outside of the right foot, and the eyes look forward and down; Push the left leg straight, bend the right leg into a right lunge, swing the right arm backward into an anti-arm hook, with the hook tip facing upward, and pull the left hook palm out from the back down to the front, with the palm obliquely upward, higher than the waist level, and look forward.
Kick and push.
The center of gravity moves to the right leg, the left foot bounces forward on tiptoe, the left palm closes the waist, the right hook is pushed forward into a bouncing kick push, and the right palm and the standing posture visual high-five.
Complete a stance under the left leg, with the right palm at the waist, the left palm hitting forward, the upper body turning right, and looking at the left side; Go to the second exercise.
Come in and wave your hand.
Preparation: keep pace. Step left with your left foot, step back with your right leg, bend your left leg, straighten your right leg, and stride. At the same time, swing your arms to the right and up, and head to the left, shoulder height; The left arm is straight, the right elbow is bent, and the palm of the right hand stands on the inside of the left elbow. Look at your left palm.
Lunge, hook, high five.
Step left with your left foot, and turn right with your upper body for 90 degrees to make a right lunge; The hook of the right palm swings horizontally to the right and back with the rotation, and falls behind the body to form an anti-arm, with the hook tip facing upward; The left palm is close to the waist, then high-five forward and look forward.
Lift your knees and wear your palms.
The right leg is straight and supported, and the left leg lifts the knee to make the right leg independent; The left arm is elbows on the chest, and at the same time, the right hook turns the palm into the waist and the left back, the palm is up, and the palm tip is the same height as the eyebrow; Then the left palm is folded under the right armpit, and the palm is down; At this time, the upper body turns 90 degrees to the left and looks at the right palm.
The servant walked through the palm leaves.
The right leg kneels and squats, and the left leg straightens into a left servant step; Put down the left palm, insert the tip of the palm directly into the left foot, turn the upper body slightly to the left and look forward.
Lunge, stand, palm, punch.
Bend your left leg, straighten your right leg, turn your upper body left into a left lunge, put your left arm on the shelf, turn your right palm to your waist, and look forward at your right fist.
Come in and wave your hand.
Step forward with your right foot, step backward with your left foot, touch the ground with the forefoot of your straight leg, and then turn left 90 degrees on your upper body; When the left arm falls, the hands change hands, and the head swings down and left and right at the same time, and the height is the same as the shoulder height, forming a pair of standing palms; Look at your right hand and lean forward. Go to the second exercise.
Precautions.
For beginners, the basic principle of practicing Wushu well is "combination of learning and practicing, and at the same time". Learning is the foundation of practice, and practice is a deeper learning. Learning is closely related to practice. Through learning, master the content and skills of exercises, and then improve the understanding level and attack and defense ability. So study and practice should be combined. Practicing martial arts follows the following steps.
Step 1: Learn to practice basic skills.
No matter which boxing equipment you choose to learn, you should start with the basic skills. Learning to practice first is a general and special basic skill necessary for learning boxing and weapons. Generally speaking, the basic skills are mainly soft skills, supplemented by strength enhancement techniques. Through targeted training, we can obtain the necessary flexibility and strength quality, and ensure that the limbs can bend and stretch in place when learning and practicing movements without any effort. Through practice, you can understand the most basic technical knowledge and skills of this kind of boxing and machinery. For example, to learn to practice Taizu Boxing, we must first learn the four skills of practicing Taizu Boxing: (Gong Zhuang, Leg Method, Waist Method and Arm Method); Three wars and so on.
Step 2: Learn and practice basic movements and typical movements, and choose and practice martial arts techniques.
In the basic content of the first step of learning and practicing, there are often some basic actions and typical actions. At this time, it is necessary to expand the study area, and extract the movements with strong technical regularity, repetitive movements and outstanding characteristics from the boxing equipment (or routines) you want to learn, so as to pave the way for comprehensive study. If the purpose of study and practice is to master fighting skills, we should choose and practice corresponding skills according to the needs of skills. For example, people who learn to grasp and hold should practice skills such as curling sticks and cupping to enhance their grasping and twisting power; Those who learn to practice Sanshou should practice the skills of leaning on the arm, leaning on the racket and hanging the bag to enhance their hitting ability and resistance.
Step 3: Learn and practice the whole routine to understand the meaning of attack and defense.
On the basis of the second step, you can quickly learn boxing routines, difficult movements, combined movements and segmented exercises, and gradually transition to the whole set of exercises. At the same time, through the methods of "disassembling hands", "matching plates" and "fighting", we can understand the meaning and usage of attack and defense.
Step 4: Conduct a complete set of training or fighting training.
With the foundation of the third step, you can have a complete set of training courses for the routines you have learned. Complete set training is an important form of Wushu routines, which refers to the training with a complete set of routines as the unit. The main purpose of the whole set of training is to cultivate the ability to give full play to the skills and physical fitness learned, and to complete the routine in a clear-cut manner. Routines are generally short and small, and the whole set of training is used more. Modern Wushu competition routines, especially the routines of Changquan and Nanquan, are difficult to move, have a large number and consume a lot of energy, and rarely adopt the arrangement of practicing only routine sets in the whole training class.
Generally, after preparing for activities, practice one or two routines when you are most energetic and excited, and then turn to segmented practice. Or, train in sections or groups first, and arrange one or two sets of exercises before the end of the training course. In the whole set of exercises, if there are mistakes or wrong actions, take "single potential", "combination" or "segmentation" training to correct and improve.
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