How physical can I practice sanda?

You can start practicing to any extent, sanda does not necessarily require a large number of muscles, but it requires you to have a high degree of coordination and strong explosiveness, at first you can't stand it and rest, slowly practice combination boxing physical fitness naturally, the martial arts gym will take you to practice physical fitness every time, don't worry.

When training, there is a physical training every week.

Turn on the basic physical activities, and you can beat them together! Hope you help!

Modern Sanda sports have higher and higher requirements for the comprehensive quality of athletes, physical fitness as the basic quality of athletes to play a technical and tactical level, only through scientific, reasonable and systematic training, in order to make it continue to improve, I will introduce you to Sanda physical training methods, I hope it will help you, welcome to read!

(1) Combine technical training to improve physical fitness

Sanda sports belong to the confrontational group of physical fitness-oriented, which is a typical sport with high physical requirements, and physical training dominates, which not only requires athletes to have good physical fitness, but also comprehensive skills. Therefore, it can be combined with the corresponding technical training'Physical training, the design of the physical skills combined with the training mode, which can not only improve the physical fitness of athletes, but also improve the skill level and necessary psychological quality, the game has great benefits.

(2) Integrate physical training into key technical training

Key techniques are the foundation for bringing out the individual strengths of sanda athletes. Physical fitness level plays a pivotal role in accomplishing these types of movements. For example, in the training of the athletes' own good punches, legs, and wrestling, the method of arranging multiple repetitions to complete these key techniques can enable athletes to boldly play their strengths in the competition, grasp the initiative of the competition, and win the competition.

(3) Improving athletes' physical fitness in actual combat training

Actual combat training is the best way to improve athletes' performance, and it is also an effective means to test athletes' skills, tactical ability and physical fitness level. In training, actual combat training can be carried out according to the time and round of the actual competition, and the load training of athletes can also be strengthened according to the training methods such as one-to-one or one-to-many to make them exhausted. During training, athletes experience muscle swelling and shaking.

However, after such training, athletes will not only improve their technical level, but also their physical fitness will be rapidly improved, and their psychological qualities such as courage and will will will also be improved.

(4) Improve special physical fitness in general physical training

General physical training can comprehensively develop an athlete's speed, endurance, strength, flexibility, agility and other qualities. Special physical fitness is the sublimation and improvement of general physical fitness, and the special physical fitness quality of Sanda is more conducive to the comprehensive application and play of Sanda skills and tactics, so in general physical training, it is necessary to fully consider the type and characteristics of the energy supply system during Sanda sports competitions, and use this as the basis for training to implement training. Sanda sports are dependent on the three major energy supply systems, but pay attention to the ability of the phosphogen energy supply system and the glycolytic energy supply system.

Therefore, in the training, while improving the speed of action, it is necessary to focus on strengthening the ability training of the phosphogen energy supply system and the glycolysis energy supply system.

Methods of physical training:

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 20 laps for men each time, 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.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week. Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

Weight-bearing frog jumping, skipping rope can not only train endurance but also physical fitness, insist on skipping rope for 30 minutes every day, the effect will be very good; In addition, practicing rock climbing for physical training will be superb, in fact, there are many ways, you can choose one of them for a long time, you can train your physical fitness well.

Repeated sprints, weight-bearing runs, long-distance runs plus variable speed running! Push-ups ......

Many people have asked similar questions, and I won't give completely different answers to the same questions, so some questioners will always say that I plagiarized without paying attention to the id after reading my previous answers, and I just give detailed deletions on the basis of the corresponding answers, and then give answers according to the requirements of the questioners.

By the way, I will tell you how to pull down the ligament Ligaments are necessary even in Sanda, which is not very demanding on ligaments, because if the ligaments are not good enough in Sanda, the strength of the legs is not even as strong as the punch.

In the case of sanda, the main ones are the ligaments of the hip (which need to be split), and the ligaments of the ankle. That's how you can kick your legs hard enough and fast enough.

The ligaments are mainly pulled by splitting (horizontal and vertical) and sitting forward flexion. In addition, there are many others, and the teacher will talk about them if you learn them.

The method of splitting the words:

First of all, you need to warm up and make your body sweat, so that you can't make your body too tight;

Then slowly chop it down, and when you feel like you're at your limit, ask a companion to move one of your feet outwards while the other foot doesn't move! Stop when you can't stand moving your other foot for 10 seconds.

Finally, follow this method for five sets;

If you are really cruel to yourself, you will be able to completely fork it in less than a month! The question is whether it will be able to persevere.

If you really want to learn, you can't learn anything by going to a training course.

The most basic thing is running, the most basic thing in any martial arts is weight-bearing long-distance running, one is to exercise physical fitness, the other is to enhance lung capacity, and then insist on doing push-ups, sit-ups, and then buy a sandbag to play by yourself, training physical fitness is like this, this is how our troops train physical fitness.

The upper body can choose to punch continuously, of course, not blindly fighting, consciously punching combinations, in short, continuous, conscious punching... The second is to run more, and you can also practice punching when you run. There are also fast push-ups and so on.

Jog 25 laps on the 400-meter track! High leg lift training! There is also a 100-meter sprint and more!

Buy a sandbag and keep hitting it, and slowly you will find the feeling.

Monday.

1200 meters 150 reps for three sets of jogging, freehand exercises, kick exercises, push-ups, and 90 reps for three sets of sit-ups.

Self-relaxation, Wednesday a week.

Recovery training (3000 meters run, kick exercises, push-ups and 3 sets of 150 reps).

Jog 200 meters and relax yourself.

Two weeks of Monday. Physical recovery training (1200 meter run, sprint on a slope, climb steps, frog jump), review of basic skills (footwork - forward progress, backward step, jump step, step step, cross step, hit step, rush step, up step, step back, etc.).

Tuesday for two weeks. Recovery training (3000 m run, sprint on a hill, step climb, push-ups, sit-ups) to review the basics (punches – straight, hooks, footwork).

Self-relaxation. Wednesday for two weeks.

5000 meters running, kicking exercises, flexibility training (self-practice, mutual help). Review the basic skills (footwork, boxing).

Self-relaxation. Tuesday Thursday.

Review the basic skills (footwork practice - distance practice for two people - stick hitting practice, boxing review).

Self-relaxation. 3000m run, kick practice, frog jump, climb steps, sprint on a slope.

Self-relaxation. Three weeks Tuesday.

1200 meters run, kick exercises, push-ups, sit-ups. Practice uppercut. Review leg techniques (spring kicks, push kicks, side kicks, whip legs).

Self-relaxation. 3 weeks 3000 meters Run, leg press, jogging relaxation, leg relaxation.

3 weeks and 4 3000 meters running and leg practice.

Self-relaxation. Quadrilum 1200m run, kick exercises, punch strength training, upper limb strength exercises.

Self-relaxation. Four weeks two.

1200 meters Run, kick exercises, punch focus training – punching sandbag exercises, upper limb strength exercises.

Self-relaxation, game recovery.

Four weeks three. 3000 meters Run, kick exercises, punch strength training – punching sandbag exercises, upper body strength exercises.

Stick to frog jumping every day, do push-ups at night, do pull-ups on the horizontal bar, and start with the most basic physical strength and physical strength.

Fundamentals are important.