The wave of learning Taekwondo has swept the world and become a sport suitable for all ages. Practicing Taekwondo can not only strengthen the body, but also enlighten children. For women, they can defend themselves, lose weight and build confidence.

1, hurdle type positive pressure leg

Sit straight on the ground, with one leg stretched forward, the knee of the other leg bent, put your foot against the root of the leg stretched forward, lean forward with your fingers crossed, hold down the knee joint stretched forward and press down.

Action points: one leg is bent backwards, the other leg is straight, the toes are hooked backwards, the knees are kept straight, and the front side of the body is pressed forward.

2, Taekwondo actual combat style

In actual combat, the most basic posture is that the feet are separated by one step, the toes of the front legs are forward, and the toes of the rear legs are open at a 90-degree angle. Push your feet hard and center of gravity between your legs. Backhand boxing protects the chest, which can be used to protect the head, protect the ribs, attack the opponent and protect the ribs with forehand boxing. Usage is the same as backhand boxing.

Exercise site: Exercise is a good exercise for waist muscles to get rid of waist fat.

Step 3 lunge and punch

Bow footwork is a kind of footwork that moves back and forth. The legs are upright, one leg is two shoulders wide from the rear leg, the toes are forward, the knees are bent nearly 90 degrees, the toes of the rear leg are opened outward at an angle of about 45 degrees, the knees are straight, and the shoulders are flat. Make a fist with both hands, as shown in the figure, one arm is straight on the chest, the other arm is bent, and the fist is placed on one side of the body.

Key points of action: bend your front legs, straighten your rear legs, center of gravity between your legs, and don't lean forward when punching.

Exercise area: While keeping the movement, the muscles of the whole body are effectively exercised.

4. deceptive

The beginning of the actual combat posture. Put your feet on the ground, put your hands on your chest, lift your knees with the other leg, straighten your calves, and straighten your whole leg as much as possible. Then relax, take the heel as the starting point and chop it hard.

Action points: quickly start the legs. When the leg is kicked to the highest point, chop hard, and the force point is on the stride. Pay attention to force evenly to avoid pulling the ligament.

Exercise parts: leg and cross-sectional muscles, making the lower body look more three-dimensional.

5, about hand knife-defensive action

The legs are one step apart, the knees of the front and rear legs are bent, the tips of the legs are forward, and the tips of the rear legs are outward at an angle of 90 degrees from Zhang Kaicheng. As shown in the picture, one arm is stretched forward on the chest, and the palm of the hand knife is upward; The other arm is bent forward on the head, and the palm of the hand knife is outward.

Action points: protect your head with the upper hand knife, and the front hand knife is slightly bent. While defending the opponent's attack, he countered the opponent's neck with a front knife.

Exercise area: make thigh muscles strong and beautiful.

6. Side pressure of split leg

Sit up straight, spread your legs to both sides as far as possible, press down to the right, bend your right arm against your right leg, bend your left arm upward, put your big arm against your left ear, put your forearm on your head, and press down to the right.

Action points: separate your legs, and press one side of your body to your legs as much as possible, so that your body and legs are in a straight line. Exercise area: Stretch leg ligaments and muscles on both sides of the body.

7, lunge lock throat

Palm boxing, wrist bending, four fingers bending, thumb bending slightly open, tiger mouth clamping. The legs form a lunge, as shown in the figure, one arm is bent, the fist is placed on one side of the body, the other hand forms a palm fist, and the arm is slightly straight on the chest.

Action points: the front legs are bent, the rear legs are kept straight, and the body center of gravity is between the legs.

8, sanqi step hand knife

This type is an attack move, in which the hands and fingers are forced together and the thumb bends inward to form a hand knife. The feet are separated by one shoulder, the front legs are slightly bent, the toes are forward, the back knees are bent, and the toes are open at a 90-degree angle.

Action points: the center of gravity is 70% in the hind legs and 30% in the front legs. Forehand knife is in line with eyes, palms outward, and look forward. Hand knife attack each other's neck.

Exercise area: combine the strength of arms and legs to exercise, so that you have a beautiful curve.

9, virtual step hand knife

As shown in the picture, one arm is stretched forward, the forearm is slightly upward, holding a knife, the other arm is bent, and the hand is clenched on one side of the body.

Action points: focus on the hind legs, land on the front legs, and keep your body balanced.

10, cross-legged pressure

Sit up straight, bend your knees, touch your feet, lean forward, put your hands around your feet and press forward.

Action points: Keep your feet opposite, and keep your back straight when you press forward.

Exercise site: the waist muscles are stretched in the process of pressing forward.

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