Seek the basic practice method of sanda, which must be done every day

Brief: Running (pulling the body), squats, push-ups, sit-ups, pulling ligaments after running (to kick the leg high).

Then it's a punch, a kick punch or a hardcore. That's all for the basics, anyway, I practice like this every day.

Hello, I am a sanda professional, every day before training you must run to warm up your body, so that it is not easy to get injured, after running, you do the whole body stretching activities, and then train to punch, left and right straight fist practice 30 times, and then left and right swing fist 30 times, the best left and right hook 30 times, you must remember to punch to the feet, punch the foot step at the same time, and then practice whip legs, you practice your most accustomed whip legs, high whip low whip, left and right feet will definitely have what you are best at, You just need to practice more whip legs that you are good at, and I personally feel that in the boxing method, the most practical is straight boxing, and the effect of practicing straight boxing will be better if you practice more.

Master the balance first, you can do it like a tumbler, then you can explore the relationship between power and speed.

I didn't say anything about strength, push-ups, sit-ups, horse steps, squatting and jumping, frog jumping, pull-ups and looking at yourself, a group of 20 or a group of 15, doing five or six sets a day. It's hard to say in coordination, front and back steps, etc., play and beat combinations every day, practice those punches and legs several times, and the most important thing is to pull the ligaments every day.

If you want to learn well, don't blindly hit the sandbag and don't blindly hit the target, first of all, you have to ensure the standardization of the action (start with the basic pace and straight punch, if you don't have a coach, you can only look at the ** explanation) and then integrate the pace boxing method, and finally find a sense of force. Leg method, let's not talk about the wrestling method, it's too early!

Ligaments, strength, reflexes exercises.

Running, leg presses, kicks, punches.

Let's go to the Sanda club and sign up for a name **There are professional practice methods.

The predecessor of the name Sanda, formerly known as Sanshou, is the essence of Chinese martial arts. The process of sanda is also the process of fighting, so what methods can be used to train in the basic skills of sanda? The following is a list of basic Sanda training methods that I have compiled for you, which can be used as a reference according to your personal situation.

The first is to practice endurance in long-distance running, leg press after running, positive pressure, side pressure, back pressure, virtual step, servant step, and split leg side press. Through endurance training, you can adapt to the physical exertion during sanda in advance.

Speed: Hold a small dumbbell in your hand and punch, tie your legs with sand leggings for leg exercises, and the effect of weight-bearing and weight-bearing alternate exercises will be better.

Strength: 300 push-ups per day (palms, fingers, fists), sit-ups, push-up body back, supine two-head up, squats 500, 100 per group, frog jump, duck step, calf raise, weight bearing effect is better, conditional bench press barbell, barbell squat. The physical exertion in the process of sanda is high, and through strength training, you can save time.

Leg control: Leg control refers to a static training method that is based on the posture of the kicking action (i.e., one leg is supported, and the other leg is lifted into a kicking action) and adhered to, which can be carried out with any kicking action.

But it is the most common and effective'Or a side-kick leg control.

Single-leg squat: stand side by side, one leg is straightened and lifted, at a 90-degree angle with the body, the other leg is slowly bent, the center of gravity is shifted down, the body sits down until the squatting posture is fully formed, and then slowly straightens the supporting leg to lift the body up, during the action, the raised leg must always be at a 90-degree angle with the body, and cannot fall.

Jumping rope: Jumping rope is the most economical and practical training method, and it is widely used in many martial arts in the world. It can not only effectively train the strength of the legs, but also enhance the coordination of the whole body's movements, which is a kind of daily exercise. ;

Sanda pace basic skills training

1. Forward progress: Stand in the basic posture, take half a step forward with the front foot, and follow half a step with the back foot. Key points: The stride length should not be too large, the upper body posture should not be changed, and the pace should be fast and compact.

2. Step back Sun Shu: The back foot first takes half a step back to the back Huai, and the front foot follows the first half step. Key points: The stride length should not be too large, the upper body posture should not be changed, and the pace should be fast and compact.

4. Retreat: Opposite to the previous step. Key points: The center of gravity of the body is stable, move quickly, and keep an appropriate distance between the front and back feet.

5. Stepping: Push the back foot forward and the inside together, and at the same time bend the knee and lift the front leg. Key points: The back feet should be brought forward quickly, and the step and knee lift should not be disconnected or paused; When the body is moving forward, it cannot be lifted upwards.

6. Insertion: The center of gravity is moved forward, the back foot is inserted in front of the front foot, the two feet are crossed, and the front foot is stepped forward.

The basic training methods of sanda are jogging, kicking, punching between the marches, leg exercises, and technical target shooting.

First of all, jogging warm-up: jogging along the field for 4---5 minutes, requirements: the team neatly runs at a neat speed from slow and fast running to arms, and the organizational form: running around the field in a single column.

Secondly, kicking exercises: straight swing legs 4 times for each leg, requirements: 4 times for each step between marches.

Then the fist and leg exercises between the marches: 10 reps of each technique.

The final technique target practice: each technique 2 bell groups alternate practice 1, punch technique 2, leg technique 3, combination technique, requirements: two groups of holding the target practice alternately.

4. Technical response exercise requirements: Two groups use fist and leg techniques to simulate resistance exercises, and require corresponding responses according to hand attacks.

Benefits of Sanda

1. Cultivate a sense of competition: Sanda is a relatively fierce fighting sport. The sense of competition is the basic quality that all kinds of socks Kai talents must have in the society, and it can be said that Sanda can best cultivate the competitive spirit of winning without arrogance or discouragement.

2. Physical defense: Sanda is a sport of courage and wit, and skill. Through sanda practice, you can master the skills of self-defense, and at the same time, you can improve your speed, strength, endurance, dexterity and other physical qualities.

3. Exercise will: Sanda sports exercise the quality of will in many aspects. During the training process, it is a difficult process to overcome the pain of the muscles of the whole body, from not adapting to adapting, and when the two of them compete against each other, they must overcome the psychological timidity of the clan dust and gradually enhance the awareness of daring to fight.

The basic training methods of Sanda are as follows:

1. Offensive close-fitting falls.

Offensive close throw is a kind of wrestling technique with greater power, which is mainly a highly technical wrestling method that uses the opponent's offensive gap or air to get close to the opponent. When attacking, close to the opponent with punches, feet to defuse the opponent's offensive, and close to the opponent to grab the handle, using push, don't, hook, pressure and other techniques to wrestle Li judge to knock down the opponent, after the attack is close to the opponent, to quickly control the opponent's body center of gravity, so that the opponent's body center of gravity deviates, so that they can do their own actions, suitable for other leg falls, waist falls, neck falls.

2. Transposition and grab points.

This is a kind of wrestling style that is shown in attack and defense without warning, and this kind of timing appears in a short period of time, without obvious signs, requiring athletes to have a strong sense of doing movements.

In the process of the conversion of attack and defense between the two sides, one side suddenly changed position or attack the empty, the two immediately approached, changed the position of each other, can not find the right force point, which Chang this opportunity appeared, should hold the crotch of the party with the hand, or use the foot against the leg, so that the opponent is inconvenient to exert force, when the opponent tries to get rid of the disadvantage, should be the first to get rid of the hand, seize the opportunity of the opponent to change the style, with the top, hold the fall quickly force to fall down the other party.

3. Take advantage of the situation to fall.

In the offensive and defensive songs, after the two sides contact, there will often be a confrontation of hugging, pushing, pulling, hitting, and entanglement, and the two sides will exert force in each other's direction to resist each other, and no one can fall down the other. At this time, you can take advantage of the situation, lead the opponent, and introduce a failure, which can make the opponent fall due to excessive force or improper force. In the process of borrowing force to fall, whether it is turning left and right or pushing forward, you should follow the trend, let the opponent increase the force, and then use the movement of footwork to assist the opponent in falling.

4. The defense also hit the body and fell.

It is a seemingly defensive wrestling, which is a counter-striking wrestling method that receives the opponent's punch or hand in the retreat of the defense, and is mainly used in the opponent's fierce attack and technical action list.

1. When the opponent's attack is not in place, seize the opportunity to catch the opponent's limbs and fall the opponent, such as the opponent's side kick attack because of the left and right or backward steps, use the arm to protect their effective parts, use the footwork to cooperate, see the opportunity to catch the move, and use the leg over the back or hold the single leg brush and other actions to fall down the opponent.