How to practice the chassis well

Method:1Have a harder physical fitness.

One of the prerequisites for practicing Sanda well is to have good physical fitness, that is, physical fitness, resistance to blows, etc. Therefore, if you want to practice sanda well, you must insist on exercising, such as running, push-ups, etc. Work hard to train your body to be strong, so that you can practice Sanda faster and better.

2.Practice the basic skills of sanda. Master the correct movement essentials and movement appearances, and then practice them repeatedly on the spot.

At the beginning of the exercise, the method of decomposing the exercise should be adopted, not requiring the strength and speed of the movement, focusing on the principle of the movement and the action route, and gradually increasing the speed after forming the correct power stereotype for complete movement practice.

3.Do more target practice. Target shooting exercises are divided into fixed target practice and movable target shooting practice. The purpose of the fixed target exercise is to improve the strength and endurance of the movement, and the main purpose of hitting the movable target is to improve the reaction speed, distance sense and accuracy.

4.Always ask for advice from the masters. When Sanda practice reaches a certain level, you should take the initiative to ask the master for advice, so that you can find your own 5Deficiencies, only continuous improvement, humble learning, Sanda level to a new level.

Pay attention to the gradual practice of sanda. It must be taken one step at a time, and you can't rush it. After completing a stage, consolidate and consolidate, and then move on to new learning.

Practice Sanda, the turf can not be too dead, but to be flexible, if the next plate is too dead, it will affect your movement speed, whether it is attacking, retreating, left and right flash will be slow, of course, if you want to practice the chassis steadily, you can Zama step pile, but I suggest you, practice more Sanda fighting style is [Preparatory Style], which will affect your understanding of your own advantages and disadvantages in actual combat, look at the simple action, its connotation is particularly large, in Sanda: back straight punch and side kick is the remote control in actual combat, In Sanda practice, you only need to practice one of these two movements well, and you can control the whole arena with good practice.

If you're on the thin side, a robust chassis is still very important! Flexibility is important, but the chassis is unstable, and it is a big loss, so the most traditional pile exercises and squats are recommended.

Start running from now on, insist every day, until the lung tube is not enough, it is recommended to run at night, or put other training at night, one is that the physiological indicators of people are relatively stable at night, which can greatly enhance the efficiency of exercise, and the other is that after exercising at night and then sleeping, you can recover your physical strength well. Don't think that you are young and will recover by stretching your legs, you must know that the basic training of sanda is very hard, high intensity, and very physically demanding. The good thing about running is that you build your stamina, without stamina, everything else is for nothing.

In addition to building endurance, it also strengthens your legs.

Jump rope. After running every day, I jump rope about 1,000 times. Jumping rope can exercise the flexibility of footwork and is very important. When jumping rope, you don't have to clamp your arms, just stretch your arms and shake the rope.

Flexibility exercise, this is very clear, is to press the leg and pull the ligament. To learn sanda, you must have good flexibility. Leg press is recommended to be placed after running and skipping rope, after fully warming up, it is conducive to ligament stretching, it can be easier to press, and it will reduce pain.

This should be done gradually, not in a day. If you can stick to the right essentials, you can pull it apart in about two months, and there is no problem with the lower vertical fork.

Practice squats, push-ups. Squats can strengthen the legs and waist, and are important for the stability of the lower disc. Push-ups are the best push-ups, the frequency should be fast, you are not training muscles anyway, this can increase strength, and the strength of the hedge punch is beneficial.

If you stick to it every day, you can get results in a few months. To be honest, even if you are self-taught and have no actual combat training, please believe that even if you can't become a high-level sanda athlete, it will be difficult for ordinary people to deal with.

In Sanda actual combat, you have to remember 3 mantras: "The opponent punches, I kick out", "Hit closely, kick far, and fall closely". "Kicking, beating, wrestling, and taking" Sanda is the crystallization of Chinese martial arts, flexibility is the foundation, and it is very important for the ligaments to be pressed well. Then you need to have these abilities Next, you have to have these abilities Reflexes are trained by actual combat According to your muscle memory and quickly block counterattacks Dodge, counterattack, defense Sense of distance Kicking, punching and mastering the sense of distance will have twice the effect with half the effort Strength Strength is not the most important thing to fight for a move to defeat the enemy Speed Speed requires you to practice for a long time to make the opponent invincible in actual combat.

Ligament exercises: positive leg press, servant leg press, lunge leg press, forward kick, swing leg, inside leg, foot bowl and so on! There are also basic movements to learn in sanda:

Straight hooks, forward kicks, side kicks, split legs, whip legs, back falls, over-chest falls, hugging leg throws, and many more.

Buy 250kg sandbags, speed balls, hand and foot targets.

Training content: 1: Running (warm-up, running until the fever is hot).

2: Playing air punch (that is, playing all kinds of punches, legs, it is recommended to hit a click at the beginning, and then play a combination) quality training;

1: Agility training (including footwork, punch speed).

2: Muscle training (push-ups with fists, sit-ups) That's basically it, I hope it helps you.

Practice the basic skills first, the basic boxing and splitting first, because you have to warm up before splitting, so you can run long distances instead of endurance training. The boxing technique is relatively easy to master, and then the basic leg technique is practiced.

Sanda mainly trains endurance, speed, flexibility, strength, and agility. The principle of Sanda is fast, accurate, and ruthless. Sanda is a comprehensive event, which is divided into punches, legs, and falls.

In terms of physiognomy, I recommend a national martial arts to you, whether it is the Wushu Talent Training Center of the Chaoyang District Sports Bureau, or it was founded by Ma Chao, the former national team martial arts champion, and Huang Lei, the current famous champion of the national martial arts team. With the teaching of martial arts champions, you will definitely learn very authentic and effective methods.

Don't practice on your own. Go to a regular sanda martial arts gym, find a good coach, preferably a retired national athlete, don't look at them and don't see that they haven't made any big achievements, it's easy to deal with ordinary people, pick a few.

Basic skills to find a good coach, preferably a national retired athlete.