Sanda beginners should also try to do warm-up exercises before practicing Sanda to shorten the adaptation time. The adaptation period of warm-up and flexible training before Sanda competition is 2 ~ 3 weeks. The warm-up training methods before Sanda competition include skipping rope or jogging for 300 ~ 500 meters.
Warm-up exercise before Sanda competition-full-body stretching with hands open and palms on the side. Stretch your left hand down to the left knee, lift your right hand up to the right rib, stretch your upper body to the right, bend your body to the left, lift your right hand down to the right knee, lift your left hand up to the left rib, stretch your upper body to the left, and bend your body to the right. Note: the upper body should be fully flexed (bent), and the legs should not be bent.
Warm-up exercise before Sanda competition-leg movements, feet wide left and right, arms raised horizontally; Then twist the upper body forward and remove the tip of the right foot with your left hand; The upper body is reversed, and the left toe is removed with the right hand; After twisting several times, the left hand grabs the right ankle and leans forward, touching the foot gaskin with the forehead, and vibrating the waist and hands several times at the same time; Reverse twist, grab the left ankle with your right hand and lean forward, touch your foot with your forehead, and vibrate your waist and hands several times at the same time; Be careful not to bend your legs.
Warm-up exercise before Sanda competition-raise your knees with your feet open, raise your hands to shoulder height, and empty your fists; Do knee-lifting and knee-hitting actions, one left and one right, and knee-hitting to support heel-lifting; After punching your knees several times, hold your left knee with your hands and stick it to your chest for a few seconds; Hold your right knee on your chest for a few seconds; Pay attention to keep your feet and body from bending and try to keep your knees up. It's most important to keep your movements flowing.
Warm-up exercise before Sanda competition-bending down and sitting in the same place with your feet relatively close; Hold the instep with both hands, adducte hard, bend the upper body and lean forward at the same time, touch the heel with your forehead to the limit, rest for a few seconds, and consume your legs.
Warm-up exercise before Sanda competition-Head movements Sanda athletes' feet are shoulder-width apart, their eyes are fixed on a small target, their necks are swung back and forth, their eyes are fixed on the target, and their movements are as full as possible. They can also do neck movements and ask with the same eyes.
Warm-up exercise before Sanda competition-stretching action: put your hands on your sides, bend your elbow forward easily with your left hand, lift your right arm backward and upward, and stretch your shoulder joint; Then his right hand bends his elbow forward easily, while Zou lifts his arm backwards and upwards to stretch his shoulder joint; When the elbow is raised, the heel of the same side is raised; Note: the hand should be lifted by the elasticity of the knee (personally, it is enough to climb to the ground), and the rising range should be as large as possible.
Warm-up exercise before Sanda competition-feet open, body leaning forward, upper body leaning forward, palms touching the ground; Hold your right thumb in your left hand, your upper body is upright, and your arms naturally hang down in front of you; When the upper body is almost straight, the heel is raised, the hands are not separated, and the knee elasticity rises.