The first part is warm-up training, which is one of the most important and effective measures to prevent training injuries. Coach Zhang Mengyao designed four movements of dynamic whole body activity, namely "shaking legs in situ, shaking hips left and right, jumping in and out, kicking and raising head".

Each movement lasts for 30 seconds, with rest between groups 10 second and * * * 3 groups, which can effectively reduce muscle viscosity and increase movement flexibility. You can adjust the time and number of groups according to your own situation.

The second part is a few basic movements that are common and easy to learn in Chinese wrestling, such as four-step jumping, twisting piles, cross legs and pulling legs. By practicing these basic movements, all parts of the body can develop in an all-round and balanced way, which can effectively and quickly improve physical fitness to meet the requirements of various technical movements and lay a solid foundation for further learning and improving wrestling techniques.

The third part is relaxation. Four static stretching movements were adopted, that is, bending over to pull, bending over to pull, arms crossed, pulling forward with knees folded, and pulling backward with knees bent. Each movement was paused for 20 seconds, and three groups were repeated with breathing. These actions help us to relax the tense muscles after exercise, help the lactic acid produced by exercise to be eliminated faster, and increase muscle toughness.

The fourth part is the wrestling step, which is the basic posture and action mode of Chinese wrestling. Reasonable step-down can make athletes use techniques and strategies more conveniently. The correct fall step should be to land with your feet slightly bent, your front feet slightly turned outwards, your toes leaned forward, and your center of gravity was in the middle to keep your body balanced.

Extended data:

Wrestling is an ancient sport. Chinese wrestling techniques are comprehensive, with 32 basic techniques and 72 basic wrestling methods. Break up: This is a common action in Chinese wrestling. Hold each other's neck tightly with both hands, and with the action of turning and bending, throw each other to the ground.

Throwing neck: This action requires both sides to suddenly hold the enemy's neck with their right hands, and pull the enemy's right arm to the left, backward and downward with their left hands, so that the right leg can firmly grasp the enemy's left leg, and the right rear side of the hip joint tightly abuts against the right rear side of the enemy's hip joint, and the enemy falls to the ground.