Sanda, formerly known as Sanshou, is the essence of China Wushu. It is a sports event with a unique national style in China, which has spread and developed among the people for many years and is deeply loved by the people. The following is the Sanda strength training course I share with you. Welcome to watch the study.

1. handstand

Take the head and hands as fulcrums to form a triangular support surface for handstand and keep it still for a certain time.

push-up

Keep your arms straight, keep your body straight, bend your arms with your hands, and keep your body straight. You can also practice on the ground with your fists.

pull-up

Hold the horizontal bar, straighten your body naturally, and pull your body up with your arms.

Push the barbell flat.

Stand with your feet back and forth or parallel, with your feet shoulder width; Hold the barbell in your hand and do rapid horizontal flexion and extension on your chest.

5. Sit-ups

Lie on your back, with your legs together and straight, your feet fixed, your hands on your head, and do the action of getting up and lying down.

Start at both ends

Lie upright on your back, raise your hands, quickly abdomen, raise your hands and feet at the same time, and pat your feet with your hands.

7. Rib leg lifts

Back against the ribs, grab the ribs with both hands at an appropriate height, straighten your legs together, and do the action of abdomen and leg lifting.

8. Squat with heavy load

Stand with your feet about shoulder width, lift barbells on your shoulders, and do squats, which requires explosive power of your legs.

9. hop on one leg

One foot jumps forward continuously and quickly on the flat ground.

10. sandbags

In order to improve the hitting power, we should kick the heavy sandbags with various technical movements such as fists and legs.

1 1. Hit the wall target.

In order to improve the hitting force, you can also hit the wall target or chest target. When hitting the wall target, the height of the wall target should be adjusted appropriately; When you hit the chest target, you should have a partner to cooperate.

12. Friction and wrestling confrontation

Fighting wrestling with peers can improve the overall physical strength. When practicing, each group lasts for 2-3 minutes, and the intermittent practice method is adopted.

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