Leg technique is an important part of Wushu basic skills, which plays a key role in whether Wushu learners can develop excellent skills. The following is what I arranged for you: Welcome to read!

Boxing proverb says: "If you practice boxing without legs, you are an old daredevil." Leg exercise is mainly to improve the ability of bending, stretching, swinging, sweeping and turning. Straight man? Sexual leg method, flexion and extension leg method, leg sweeping method. Practicing kicking can enhance the flexibility, sensitivity and control of the legs. The methods of kicking include front kicking, side kicking, back kicking, swinging, overlapping legs, bouncing legs, kicking, side kicking, front sweeping legs, back sweeping legs and patting feet.

1. Kick

Action essentials: polish your hands step by step and look forward. Take a half step forward with your left foot, straighten your left leg and lift your right heel. Straighten your right leg, kick it up with your toes hooked, and kick it quickly when you pass the waist. Keep your right foot moderately tense, downward, straighten your foot and land gently. Abdomen, waist, chest, toes up and down or up and down. Practice Steps: After leg press and cheating practice, continue to kick alternately from left to right.

Requirements: The knees of both legs should be straight, one leg should be supported by a supporter, and continuous and rapid kicking exercises should be carried out to enhance the speed and strength of leg muscles. It is also required to close the hips, lower the chin, hold up the head, erect the waist, abdomen, accelerate the kick after passing the waist, and hook the toes to kick.

2. Side kick

Action essentials: stand step by step, palm side; Look ahead. Step forward with your right foot, turn right and kick your left toe to your left ear; At the same time, raise your right hand, bend your left arm and stand on your right chest. Fall to the ground quickly with your left foot, gently with your foot stretched flat, and practice alternately left and right.

Practice Steps: After leg press and cheating practice, continue to kick alternately from left to right.

Requirements: stand upright, stand sideways, open your hips, support your legs for toe abduction, stand sideways with your upper body turned right, and swing your legs quickly to your ears.

Cross kick

Action essentials: It is the same as kicking forward, except that the leg is kicked to the opposite side of the head when kicking.

Practice Steps: After leg press and cheating practice, continue to kick alternately from left to right.

Requirements: The knees of both legs should be straight, one leg should be supported by a supporter, and continuous and rapid kicking exercises should be carried out to enhance the speed and strength of leg muscles. It is also required to close the hips, lower the chin, hold up the head, erect the waist, abdomen, accelerate the kick after passing the waist, and hook the toes to kick.

relax

Action essentials: stand step by step, support your right leg in situ, straighten your knees, kick your left toe straight and then up, lean forward and raise your head, then put your left leg back in situ, support your body with your knees straight, kick your right leg straight and then up, and kick left and right alternately. When standing on one leg, use one leg to move the center of gravity of the whole body to this part, straighten your knees, raise your head and lean back, so that the kicked foot can be kicked to the back of your head.

Practice steps: hold the ribs, lift the back and kick, and support your legs to stand firm.

Requirements: Head up, back up, and back kick straight.

Swing your legs outward

Action essentials: stand in step; Raise your palms horizontally; Look ahead. Step on your left foot, straighten the tip of your right foot to the upper side of your left leg, kick and swing, kick and swing through the front of your head to the upper side of your right leg, and then quickly get down into a ready posture. Practice your left and right legs alternately. Ask the chest, waist, abdomen and buttocks to open, like a fan, kick first and then hit? , increase the scope.

Practice Steps: After leg press and cheating practice, continue to kick alternately from left to right.

Requirements: Strengthen flexibility exercises such as leg press splits. When swinging your legs, you can gradually increase from low to high, and increase the swing range.

Legs together

Action essentials: stand in step; Raise your palm horizontally. The left foot is half a step forward, the tip of the right foot is hooked, kicked upward to the straight leg above the right side, and swung to the straight leg above the left side in a fan shape through the head; Then keep moderate tension and fall, touch the ground with your forefoot and practice alternately with your left and right legs.

Practice Steps: After leg press and cheating practice, continue to kick alternately from left to right.

Requirements: Strengthen flexibility exercises such as leg press splits. When the legs are retracted, it can be gradually increased from low to high, and the swing amplitude can be increased.

7. Single tap

Action essentials: stand step by step, arms side by side, and look forward. Move your left foot forward, support your left leg, kick your right leg up, and lay your right foot flat. At the same time, the right palm hits the right foot in front of the forehead, and the left hand becomes a hook or palm over the left shoulder. Then the right leg falls quickly and the foot touches the ground. Chest out, waist out, abdomen in, buttocks in, and slapping should be accurate and loud.

Practice steps: do tapping exercises in situ. Then do alternate exercises of left and right legs during the journey.

Requirements: Hold your head and neck up and hold your chest out. Kick and swing quickly, the foot surface is stretched flat, the hands and fingers are close together, the palms are slightly retracted, and the strength of hitting the instep should be accurate.

8. bounce your legs

Action essentials: stand in step; Two fists around the waist; Look ahead. Step forward with your left foot, keep your left leg straight, and bend your knees with your right leg to waist level. Then the right leg quickly straightens the knee, and the right foot bounces flat and reaches the toe. Leg height and waist level; Head up, chest out, abdomen in, waist in, knees bent, quick bounce.

Practice steps: First, do the last step of slowly stretching your knees and low-bouncing your legs, and experience the quickness and exertion of your movements. Then do the left and right alternate leg jumping exercises. Combined with punching or shoving.

Requirements: emphasize the main points of action, increase the knee height, pay attention to the tightness of your feet, and don't shake your feet. And properly carry out leg control training to enhance thigh muscle strength.

9. kick

Action essentials: step and stand, pinch your waist or make a fist with both hands, move your left foot forward half a step, bend your knees with your right leg and lift it waist-high. Hook the tip of your right foot tightly, then quickly stretch your knees and push your feet to your heels. Legs high and waist flat, look forward.

Practice steps: First, do the exercises of slowly stretching your knees and kicking in the previous step, and experience the quick and hard movements. Then do left and right alternate kicking exercises. Combined with punching or shoving.

Requirements: Practice more foot hooking, leg bending and push-pull movements.

10. Side kick

Action essentials: stand in step; Two fists in the waist; Look ahead. The right foot covers the left foot, and the knee joint bends slightly; The left leg is straight; Turn your head to the left and look to the left. Support your right leg, bend your knees and lift your left leg, buckle your toes, and kick it to the upper left to reach your heel; At the same time, the right side of the upper body, visual left. Hold your chest out, open your hips, straighten your knees and hook your feet.

Practice steps: Hold the brace and do slow-motion side kick exercises to experience the essentials of action and the starting route. Do side kick exercises in situ to experience chest lifting, knee lifting and explosive force. The left and right legs alternately do side kick exercises during the March.

Requirements: the hips are closed to the side, the thighs and calves are bent in parallel, the toes are buckled, then the knees are extended to open the hips and kicked out to the upper side. Practice in situ, and experience the essentials of action and correct posture.

1 1. Front leg sweep

Action essentials: stand in step; The arm is perpendicular to the body; Look ahead. Put your left foot behind your right foot, lift your heel and bend your right leg slightly; At the same time, the two palms pass forward through the palms, the right arm is straight, the left arm is bent, the left palm is placed in front of the right shoulder, and the fingertips of the two palms are upward; Turn your head to the right and look in the direction of your right palm. Turn left 180, and roll your feet at the same time. With the rotation, the left palm passes through the right arm and stands on the upper left of the head. The right palm is put back into a hook with the hook tip facing upwards, and then the body quickly turns to the left. With the rotation, the left toe swings outward, the heel is raised, and the forefoot rolls axially to the left. At the same time, the right leg is straight and flat, the toes are pulled, and the soles of the feet are swept to the left. It is required to wear palms, squat, turn around and sweep legs coherently. When sweeping, bring your legs close to the ground, head and neck on it, and look in the right direction.

Practice steps: do straight leg sweep exercise, understand the essentials of action, and adjust the coordination of upper and lower limbs. Sweep forward and backward with one hand or both hands on the ground, and then do a complete exercise.

Requirements: quickly squat down your left leg. When sweeping the floor, keep your head and neck supported, hold your chest out and stand upright. At the end of the action, the upper body leans forward slightly, the toes hook the ground, the outside of the feet are propped up, and the soles of the feet grasp the ground. Pay attention to the tying method of the right arm and the movements such as turning head, twisting waist, squatting, footwork, etc., and gently wipe the floor on the inside of the right palm.

12. Then sweep the legs.

Action essentials: stand step by step, arms hanging to both sides; Look ahead. Take a step forward with your left foot and bend your knees with your left leg to make a left lunge; Straighten your right leg and push your right foot to the ground; At the same time, push the palm forward through the waist. At the same time, the waist is twisted to the right and the right leg is flat; The upper body leans forward, and the palms are supported in front of the abdomen. Then take the left palm as the axis, touch the ground with the right palm, and sweep backwards. Then, raise your arms horizontally, with your left hand upright and your right hand hooked. Look at the direction on the left. It is required to twist the waist, bend over, hold the ground and sweep the legs in a coherent and coordinated way * * * Figure 88***.

Practice steps: First do the exercises of twisting the waist, bending over and supporting the ground with both hands, and find out the position of supporting the ground. Then do a half-week push and sweep exercise to understand the essentials and coordination of the action. Keep your right leg straight and your right foot on the ground.

Requirements: Hold your chest, sink your hips, straighten your knees, and stick your inner soles to the ground. Don't get up too early. With the help of inertia with legs, rotation and hands on the ground, the speed of leg sweeping is accelerated.

13. Sweep your legs back and forth for one and a half weeks.

Action essentials: stand with your feet together and your arms hanging at your sides. Move your left foot to the left, shift your weight to your left leg, kneel down, keep your upper body upright, and lift your left heel. Turn the forefoot to the left, lay the right leg flat, buckle the toes, and stick the sole to the ground. Put your palms on the front and lower part of your left knee to support the ground, and sweep your legs straight forward 180. The center of gravity shifts from the left leg to the right leg, and the right leg bends down. The left leg is straight, the upper body is twisted to the left, and the body leans forward. Two palms fall on the front and bottom of the left knee to support the ground, and then the right heel is lifted. The forefoot turns to the left, the left palm touches the ground, and the leg is straightened and then swept 180. The center of gravity shifts from the right leg to the left leg, and the right leg sweeps forward again 180.

Practice in the opposite direction, the action is the same, and the direction is opposite.

Practice steps: Understand the essentials of movements and adjust the coordination of upper and lower limbs. First, do straight leg sweeping exercises before and after, and then do complete movement exercises.

Requirements: the right method: the same as the front leg sweep and the back leg sweep, strengthen the leg strength.

14. Grinding table sweeps legs

Action essentials: stand with your feet together and your arms hanging at your sides. Step left with your left foot, shift your body center of gravity to your left leg, kneel down, keep your upper body upright, lift your left heel, put your right leg flat, button your toes, land your feet, put your palms on the front and bottom of your left knee to support the ground, and sweep your legs 360 degrees before straightening your legs; When sweeping to 90 degrees, continue to support the ground after crossing your right leg with your hands; When sweeping to 180, the body center of gravity falls on the ground supported by both hands, and the left foot continues to support the ground over the right leg. Practice in the opposite direction, the action is the same, and the direction is opposite.

Practice steps: understand the essentials of action and adjust the coordination of upper and lower limbs.

Requirements: when sweeping the legs, use the inertia of sweeping the legs and support them with your hands.

15. Empty side kick

Action essentials: stand step by step, and the palms naturally droop. Jump forward with your left foot, lift your knees with your right foot, buckle your toes, straighten your knees quickly, and kick to the upper right with your heel as the power point; At the same time, the left leg is raised, the knees are bent and the upper body is tilted to the left. You should fly over your waist and lie on your side in the air. When landing, use the outside of the left leg, the palm of the right foot and both hands to lead the ground, and look at the direction of the right foot.

Practice steps: do side kick in situ and do lateral wrestling on the mat.

Requirements: when landing, the waist is raised, and the knees and ankles, that is, the muscles of the whole body, remain tense. ?