Wrestling is a highly antagonistic sport, and it is easy to get hurt without adequate warm-up. We usually spend more than half an hour doing warm-up exercises in training. First, let the practitioners run barefoot around the wrestling mat at a constant speed, and fully move their hands, feet, waist and neck during the running. After your hands, feet, waist and neck are fully moved, you can do some rolling movements on the mat.

Rolling exercise is to train coordination and fully activate the muscles of the neck and back. Coordination is very important for wrestling.

The tumbling exercise is to roll forward (three groups, two groups at a time)

Back roll (3 groups, 2 groups at a time)

Roll back and support with both hands (do it twice in pairs)

Flip (do two groups at a time)

Fish jump forward and roll (in pairs, do it twice)

Do two sets of cartwheels at a time)

After falling to the ground, add carp to fight (three groups, two groups at a time)

Head-hand somersault (do it twice in pairs)

Forward handspring (do it twice in pairs)

The above tumbling exercises can be done step by step from easy to difficult, and the number of times and groups can be adjusted according to your own situation. You can also add some other exercises to the mat.

After warming up, you can start the practice of basic wrestling.

The basic throwing methods are divided into five categories:

One-legged fall

The basic process of one-legged fall is diving. Both hands grasp the joint between the thighs and calves of the opponent and lift it hard to make the opponent's feet leave the ground. Keep your chest close to each other's legs and hook each other's feet with your own legs. If you hold the opponent's right foot, hook the opponent's left foot with your right foot. Hold the opponent's left foot and mix the opponent's right foot with the left hook. )

Key points: Pay attention to wrist interlocking when shaking hands and pushing hands, and lift your feet upward when hooking and mixing hands to keep your center of gravity.

Spread one's legs

The process is diving, holding each other's feet with both hands, bringing each other's feet together, shoulders against each other's waist, lifting each other up, and then landing.

Key points: when hugging, keep your chest close to your opponent's legs and always keep your opponent's feet together. The other party is too heavy to use.

arm-wrestle

The process is that the left hand grabs the inside of the opponent's elbow, and the right hand passes under the opponent's arm and comes back to buckle the opponent's big arm. Rotate the waist and hips to each other's abdomen, and the hips are close to each other's waist. Pull the opponent's big arm hard to make his chest stick to his back, dive with his hips and be slammed into the center of his abdomen, and pull his hands down. Make the other person fall from the back to the front.

Key points: Turn your hips as much as possible and send them to the lower abdomen near the right side.

Neck wrestling

The essentials of neck wrestling are the same as arm wrestling, just grab the opponent's big arm, hook the opponent's neck with the right hand and buckle the opponent's right big arm with the left hand. The way of throwing and exerting force is the same as that of throwing with back arm. It is also to pull the opponent's big arm hard to make his chest stick to his back, dive with his hips and violently push his abdomen in the center, hold his neck with his right hand, and buckle his right big arm with his left hand to make him fall forward from his back.

This building will collapse.

The essentials of throwing back in the building are the same as holding arms and throwing back, except that the right hand is used to hold the other person's waist and the left hand is also used to buckle the other person's right arm. The process of falling is to pull the opponent's big arm hard to make his chest stick to his back, dive with his hips and violently push his abdomen in the center, hold his waist and back with his right hand, and buckle his right big arm with his left hand to make him fall forward from his back.