What are the basic leg movements? What is the standard leg tucking in a seated position?

Sanda basic leg method - flirting legs.

1. Increase leg flexibility: The simple way to increase flexibility is to press the legs, which is the most convenient and fastest way, and yoga can also increase flexibility;

2. Leg strength exercises: squatting, semi-squatting, and single-leg squatting are all methods of training leg muscles;

3. Leg weight-bearing exercises: Do the following actions after putting on the leggings sandbag:

5. "Stability" word practice: the exercise method is Zama step;

6. Practical application: The practice method is to kick the sandbag and make the maximum strength that your body can bear, which is stable, accurate and ruthless;

Precautions: Practice step by step, pay attention to protect your own safety.

Basic skills of the legs:

To practice the leg skills of Tai Chi, you must first start with the basics. Leg work pays attention to consumption, pressure, walking, and suspension.

Leg consumption. Consumption is the consumption of body shape and leg method. After pressing the leg strictly according to the body shape and leg method, the leg is pressed down and pressed with the body control, which takes a while, and is also to fix the body posture.

When you feel a certain amount of straining pain in the ligament when you consume your legs, it is better to rest for one day and recover the next day, and adhere to the principle of gradual progress.

Leg press. There are positive pressure legs, side pressure legs, and cross press legs, which are divided into high pressure, medium pressure and low pressure.

1. Positive leg press: one leg is independent, the toes are facing forward, the other leg is lifted, the heel is placed on the object of the appropriate height, the leg tip is upturned and hooked, the elbows are bent at both arms, the hands are pressed on the knees, the body is relaxed and pressed down, and the crotch is retracted.

Use the abdomen to stick to the thighs, the chest to the calves, elongate the vertebrae one by one, use the lower jaw to reach the toes (you can also use the ipsilateral or opposite elbow tips to reach the toes), and then restore. Alternate between the left and right legs. High pressure is to press the leg on a high place, and low pressure is to bend the knee of the supporting leg and press the heel of the other leg to the ground.

Walking a leg is kicking. There are front kicks, side kicks, outward, inside, single and double swings.

1. Kicking: The crotch root of the leg is withdrawn, the toes are hooked, and the head or the middle of the eyes, the tip of the nose, the mouth, and the jaw are kicked, and it is best to kick the jaw.

2. Side kick: Sideways hook leg and kick.

3. Swing the leg outside: The swing leg starts from the opposite side, and the foot swings down to the same side after passing in front of it.

4. Closed legs: The closed legs start from the same side, and the feet pass in front of them and fall to the opposite side.

Note: When walking the legs, it is required to hook up and fall, fast up and down slowly, and the legs should be light, not to create momentum with sound. The arms are relaxed, and the swing is not strong. Both the outer leg and the inner leg require the foot to walk in an arc shape, and the leg is out of the fan.

The leg skills of practicing Tai Chi should be driven by the waist and hips, and the strength of the leg skills should be guided by the opening and closing of the mind and the accumulation of hair. Pay attention to pumping your hips when practicing.

The basic training methods of the leg method are as follows:

1. A way to make the kick fast and powerful.

Whether it is to complete the actual kicking skills or practice the straight swing flexible leg method, to be fast and powerful, not too stiff and forceful, loose and soft is the basis of fast, when the leg is relatively relaxed, do not force, accelerate the leg when the leg swings to the limit, and then borrow the inertia to close the leg, the ligament progress is rapid for a long time, and the leg kick is not as high as the waist of the face-to-face students who are about to kick the leg to the head after a month, is to master the reasonable method.

2. The key to kicking and hitting power.

1.When the moment it hits the target, the whole body can produce a strong kicking force. By mastering the right kicking power, you can maximize the strength of your body muscles and kick to the target with the fastest speed and shortest running route.

3. Make full use of the attack power of your fists and feet. After mastering the power and training the physical fitness well, and then the training of playing sandbags, speed balls and live targets, the skills can be activated, and they can be instinctively emitted in sports. In exercises such as punching sandbags, you can't blindly make the action shape for the sake of hitting power, that is, you have 10% strength, and you should leave 20% of the force to retract the attack and maintain balance.

After a thorough practice, the explosive thump action has formed an instinctive reaction, which can be triggered instantaneously.

Practicing leg skills must train the flexibility of the legs, and some people press their legs violently after running in the morning, which makes them very tired but has no effect. In fact, during the day, it is good to practice flexibility in the afternoon and evening, because after a day of activity during the day.

In the four seasons of the year, the temperature in summer is high, the temperature of the human muscles increases correspondingly, and the viscosity of the muscles decreases, so the flexibility in summer progresses quickly, in the same way, in the winter to prepare for more activities, however, in the physical fatigue, due to the decline in muscle motor function, it is not suitable to practice flexibility.

That is, the upper body is straight, the legs are shoulder-level, and the hands are naturally placed on the knees.

Standard standing posture: the body is upright, the head is raised and the chest is straight, the chin is slightly closed, the eyes are level, the corners of the mouth are slightly closed, the feet are parallel and separated, the distance between the feet is not more than shoulder width, generally 20 cm is appropriate, the fingers of both hands are naturally together, and placed on both sides of the body. You can also cross your hands behind your back and place your right hand on your left hand and on your hips.

Poor posture can lead to the following problems

1. Shortened, tight muscles continue to make posture more wrong.

2. Poor running or walking posture can lead to other injuries.

3. Trigger points in the muscles can cause local discomfort or spread pain to the arms and legs.

4. Headaches can cause muscle tension and increase the lactate content in muscles, thus aggravating headaches.

5. Bending over and hunching over when sitting can increase the pressure on the intervertebral discs in the lower back by up to 10 times. Even the muscles of the neck had to work at rest to prevent the head from falling forward.

6. Crossing your legs while sitting will push your body in one direction. The other muscles had to hurry to recover so that they wouldn't fall to the side.

The leg type is crooked and twisted, and it seems that the proportion of the whole leg in the guess segment is not good, and today I recommend three actions that I think are useful.

Hello, dear, I am glad to answer for you: the top ten most Si Suijia leg training movements, the first, barbell squat, barbell squat can quickly or exercise most of the muscles of the body, including back muscles, core muscles and lower limb muscles that you want to exercise; second, leg bending deadlift, can also exercise most of the muscles of the body; the third, a straight-legged deadlift; the fourth, the hack squat; fifth, leg lift; The first Changbu is six, prone with the legs flexed and extended; the seventh, seated leg flexion and extension; the eighth, lunge squat; the ninth, seated calf raise; Tenth, the best leg training movement is a standing calf raise.