In the second year of high school, I want to learn sanda, what preparations do I need?

The practice of sanda is not physically demanding, so you can start with the basics.

Sanda is a modern competitive sport in which two people use kicking, hitting, wrestling and defending techniques in martial arts to engage in hand-to-hand confrontation according to certain rules, and it is an important part of Chinese martial arts.

Sanda practice should start with basic training, mainly as follows:

Push-ups in groups of 20, three sets in a row, and the interval between each set should not exceed 1 minute;

30 sit-ups, three consecutive sets, no more than 1 minute apart between each set;

Skipping rope 500, three consecutive groups, each group should not be more than 1 minute apart;

Run 800 meters.

In addition, if you are a beginner, it is recommended to learn through a training course, as self-study will only have a half-effort effect and increase the risk of injury.

It doesn't need to be so delicate, it's very simple.

If you practice it yourself.

Props: a pair of boxing gloves, a sandbag, if you are rich, buy two small Yaling to enhance your quality, run, run, push-up, squat and jump, practice Yaling, it is best to find a practice partner, and often practice actual combat is the most important frequent fighting, which can practice good reaction ability and psychological quality.

Note; Sanda attaches great importance to the basic skills, basic boxing, leg methods, and wrestling methods, which must be mastered in standards, and must often be applied in actual combat with people who practice together.

The main thing in Sanda is psychological quality, reaction ability, coordination, strength, explosivenessIf you practice with many people, it will be easy to say, pestering your classmates every day, don't be afraid of being embarrassed, after the basic skills are mature, often reacting or practicing in actual combat is an efficient training method.

Sandbag. Hanging wall or sandbag shelf, shelf sandbag is more expensive, the effect is good, hanging wall is cheaper, the effect of buying sandbags alone is not very good, you can practice the action, the type of sandbag needs to be hard, and the exercise effect is obvious.

Target. Practice hitting skills, sandbags can build strength and burst resistance, the effect is obvious, and the target effect is worse.

Wooden stakes. This can exercise the actual combat hypothesis and improve the actual combat ability.

Self-taught sanda generally prepares these, and studying outside can avoid wooden stakes.

Strength exercises. Long-distance running, sprinting, squats, push-ups, sit-ups, and one-legged squats can increase muscle strength and improve resistance to blows.

Flexibility training. Leg presses, splits, and leg control exercises. Stilling all the legs in the final form can increase the intensity of the movement.

Outside learning, flexibility and strength exercises can all be completed with the assistance of instructors

Physical fitness and physical fitness are the first first to run, press the legs, pull ligaments, push-ups, and improve the physical fitness, and the foundation of our police academy is to fight like this, because Sanda is more ruthless, stronger, and better in health

No matter what you practice, you must first practice the basic skills, and the so-called martial arts training is not practiced until the old age is empty. Learning Sanda is power'Speed'The three principles of flexibility. It is necessary to have good flexibility, so that the legs can be high enough, so that Li Shunda can produce explosive force and balance the body.

Sanda is counted in Yang Li Outer Frame Kung Fu, which is to put together the skills and defenses in traditional martial arts simply and singlely to achieve self-defense. Having good basic skills is equivalent to learning sanda well.

When it's time to train, the coach will ask you to train according to his pattern.

You don't need to do anything to prepare, just prepare yourself.

Alas... To learn this, of course, you must first learn the ability to resist hits!

I have studied sanda for five years, and the learning of martial arts does not have much impact on age, not to mention that your age is the first period of martial arts learning.

There are also some such as: cross-country variable speed interval running, skipping rope, simple boxing air strikes, punching sandbags, target shooting, sitting...

Go for a run, move a sandbag and practice ".

Be prepared to learn sanda.

I am 20 years old and have been practicing sanda for more than three years.

If you say that you can't list a very detailed plan, and even if you do, you can't implement it, so I can only give you some methods, and refer to the specific ones or you have to practice on your own.

Height minus 110 is the standard weight.

If you really want to practice sanda, then go to the training class.

But in society, basically some training is for one month, but this is far from enough.

Learning martial arts is the most taboo and impetuous, and it is best to train your physical fitness first.

However, if you want to learn, it is best to enroll in a sanda training class. Basic Sanda is a holiday training course.

For Sanda, one guts, two forces and three techniques.

Courage comes first, you first use the idea of fighting to fight before you talk about it, if you are afraid of fighting, you can't do it.

Then there's the strength of the punches and legs, remember to pull the ligaments apart. Running 800 meters and 20 push-ups a day is basic, but don't rush to do what you can, increase the amount slowly, otherwise your body won't be able to bear the load. When the body feels sore, that's when it starts to take effect, and the key is to keep going!!

This is the real point.

The last is the move, which this coach will talk about.

It won't have a great effect if you learn it yourself, but in addition to the training in the Sanda training class, it depends on your own persistence!! It takes a certain amount of time to really be able to play, and there are too many crash courses nowadays, and many times you have to practice on your own in addition to the training class. Hope you keep it up.

1.Do 3 sets of 15 fast push-ups, with no more than 15 seconds of rest between sets.

2.Do 3 sets of 3 fast sit-ups in groups of 32, with no more than 15 seconds of rest between sets.

3.Do 3 sets of 16 fast squat jumps, with no more than 15 seconds of rest between sets.

Ligaments are necessary even in sanda that does not require ligaments very much, because if the ligaments are not good enough in Sanda, the strength of the legs is not even as strong as the punches.

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.

Make a decision according to your actual situation, that's it, it's important to insist.

1. Run 10,000 meters a day.

2. Press the leg for 30 minutes every day, and kick 50 legs each for the front kick, side kick, swing leg, inside leg, side kick, whip leg, kick leg, and Tan leg.

3. Practice the pace for 30 minutes every day.

4. Practice wrestling for 30 minutes every day.

5. Practice 100 straight boxing, swing boxing, and hook boxing every day, 50 groups of combination boxing, 100 times of combination boxing + leg exercises, and 100 times of combination boxing + leg + wrestling.

6. Let others beat up for 30 minutes every day (actual combat practice).

7. 200 push-ups, 200 frog jumps, 200 sit-ups, and 100 pull-ups every day.

Talent + Sweat = Achievement!

Excuse me, can you endure the hellish training?

Sanda, to sum it up simply, is nothing more than three punches (straight, swing, hook) and two legs (side legs, kicks) plus wrestling. If you want to optically implement instead of an empty shelf, a few days is enough. But whether it has practical utility or not, it's hard to say.

The reason why martial arts is called kung fu is synonymous with diligence + time.

If you really want to practice good kung fu, you may not be able to do it in your whole life. As the saying goes, if you want to hurry, you can't reach it, and I advise you to adjust your mentality, so as not to delay yourself.

Then go outside and fight, this kind of sanda is quick, and you will learn how to fight in three days, hehe.

As long as you have four rubber bands (made from a bicycle inner tube), you can repeatedly tighten and practice sanda combinations.

Friend it's almost impossible unless you're a genius.

1. Ligament stretching. Leg presses, kicks, and gradual progress.

2. Training of technical movements. so as not to injure the lower back, especially in the lower back.

3. Reaction exercises and mental exercises. Hands-on exercises.

Be prepared for activities such as running, jumping rope, games, etc.

All joints should be fully moved, and leg presses and leg lifts should be done to avoid injuries to joints and muscles due to excessive force during training.

Do ten minutes of resistance exercises, do a dozen by yourself, or let others kick and punch the face, abdomen, arms, etc.

The fight against the link should be carried out from light to heavy, from slow to fast, and we must not rush for success.

When practicing in real combat.

Wear protective gear, don't hit the parts without protective gear, don't joke and be vindictive. Or if you want to hurt people, you have to talk about martial virtues.

After the exercise, you should do some adjustment activities, such as slow walking, chest expansion, waist turning, muscle massage, etc., to eliminate fatigue. Don't swim right away, or lie on wet ground, don't stay in the wind for a long time, and drink plenty of water.