The focus can be roughly divided into two aspects: physical fitness and physical coordination. Many taekwondo practitioners think that they can't make a 540 backspin kick because of their physical condition.
It's not good, but it's only half said. In fact, effective and practical training methods are exactly what everyone lacks. 540 backspin kick required body
Physical coordination far exceeds its physical needs, and it generally has medium taekwondo performance ability to meet physical requirements. Taekwondo practitioners only need to aim at the ground.
A little training for some muscles is enough. The following kinds of training can establish 540 for everyone.
Muscle strength required for backspin kick:
Basic training:
Stand in a ready posture, then turn and jump at 180, and then turn and jump back to the original position along the same trajectory. (2 groups in each class, each group 15-20 times, both sides need to practice) (training focus: turn around quickly and jump back to the original position immediately after landing on both feet)? Stand in a ready position, then turn 360 and jump back to the original position. (each class 1 group, each group 10- 15 times, both sides need to practice) (after proficiency, you can lift your knees to the chest position when jumping to strengthen the training intensity)? Stand in a ready posture, and then jump as high as you can until your knees touch your chest. (3 groups in each class, each group 10- 15 times)? Grab the crossbar, stand back and kick. (3-5 groups in each class, each group 10- 15 times, and the left and right feet need to be practiced) (training emphasis: training the correct trajectory of the downward spin kick, paying attention to the best starting kick angle, that is, the knee is inclined downward at 45 degrees) (Note: when taking off, you should lift it with both fists and keep balance).
Advanced training:
Stand in a ready posture, then turn back to 360 degrees and jump back to the original position, and then turn back to 360 degrees and jump back to the original position. (each class 1 group, each group is 5- 10 times) (After you are proficient, you can lift your knees to the chest position when jumping to strengthen the training intensity). Stand in a ready posture, then turn around and jump as far as possible. (65438+ 0 groups in each class, 3-5 times in each group, both sides need to practice, and the goal is to turn 720)? First lift one leg to the waist position, use the other leg to make the force jump, and try to make the knee touch the chest. (There are 3 groups in each class, each group is continuous 15 times, and both feet need to be practiced) (Note: the back must be straight and lean forward slightly)? Kick after jumping 360 times on one foot. (65438+ 0 groups in each class, 3-5 times in each group, both feet need to practice)
[Press: This section will be published separately in another unit] According to this training plan, after one month's training, the jumping ability and rotating force should be greatly improved, and the use of each muscle group will feel smooth. However, you must be careful when training, and you must have enough warm-up to avoid overtraining.