I m eighteen now, and it s a little late to practice sanda

It's not too late to get a chance to play!

Let's start with Sanda.

Long-distance running is a must for everyone who learns Sanda before studying. At first, learn how to stand and stride. And then;

Boxing is a combination of target straight punch, hook box, hook box, split box, and reverse back box.

Leg method, kick, kick, sweep, kick, split leg, barbed leg, draped leg, low hook leg, and later Sanda developed some vacant leg methods. Equal leg combination kick target.

There is also a combination of punches and kicks to hit the target. Punch and kick combination to hit the target.

Wrestling training. There is also anti-strike training.

Then simulate the actual battle. Include; Attack, defend, counterattack.

physical fitness". Physical training is the most important part of the process.

And finally, to the actual combat.

Sanda also has a lot of games in order to increase the interest of learners and improve their skills.

Sanda boxing teaching;

Sanda footwork. Sanda pace.

Sanda wrestling. Methods of physical training:

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks. 3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle. 2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

It's not too late, I started practicing at the age of 18, and now I've been practicing for more than 5 years, in fact, physical fitness is very important in sanda, but it should be strengthened during training, not just physical fitness, to give you the quality training method when I practiced before:

1) Long-distance running: 3 kilometers a day.

2) Warm up and start stretching for half an hour a day.

3) Skipping rope 1000 times 500 times in a group.

4) Sanda movement training 100 times.

5) Bench press for a pyramid or weight-bearing half-squat for a pyramid 6) Jump with your knees and legs in a set of 30 reps.

7) Duck step 100 meters.

8) Fist grip 50 times in several groups is to practice wrist strength and fist hardness.

9) Press the foot for 3 minutes Practicing the stiffness of the face bone and ankle (I use a wine bottle) My coach used to abuse me like this You watch the practice, you can reduce the amount I usually take the quality twice a week Usually it is offense, defense and basic skills.

It's never too late, run a few laps before the practice to warm up your body and avoid ligament strain. As for better play, this problem is more complicated, when we practice, we run 3 ten-kilometer runs a day, but also do single parallel bars, push-ups, sit-ups, squats, etc., and more importantly, explosiveness.

It's a good age! Simple warm-up, fully move the body, so as not to damage and strain muscles, ligaments, and joints during practice! Simple lower waist, slippery legs, arm extension, waist joints, leg joints, hand joints are all moved!

I started practicing at 16 and was interested in coming to Xi'an Sports Institute to find me.

If you can't practice sanda when you're a kid, it's going to be bad, and now is the good time.

It's not too late to do warm-up exercises first.