Traditional Culture Encyclopedia - Traditional culture - Wushu basic skills training methods and precautions
Wushu basic skills training methods and precautions
Wushu basic skills training methods and precautions
Wushu basic skills is the practice of wushu must have the ability to move the body, technical skills and psychological quality and other foundations. Below I give you the introduction to the basic skills of martial arts training methods and precautions, I hope to help you, welcome to read!
(A) Pressing the leg
1.
Description of the movement: the left heel rests on the ribbed wood, toes hooked tight, the upper body forward and down to do the vibration pressure movement.
Points: straight body downward vibration pressure, pressure to the pain, when the leg consumption exercises.
Errors and corrections:
(1) The legs are not straight.
Corrective method: emphasize the hips, positive hips, can also be used under the hands to press the knee.
(2) The upper body is not correct.
Corrective methods; chest, waist, shoulders and chest of the opposite side of the pressed leg forward, hands on the pressed leg. Pressure to the pain can be stopped.
(2) Move the muscles and joints before the leg press, and after the leg press, hold the pressed leg in front of the chest by bending the knee, and then release it. It can be alternated with leg control, leg moving, kicking and swinging exercises.
2. Side leg press
Preparatory position: the same as the leg press, only side to side.
Description of movement: left heel rests on the ribbed wood, toes hooked, right arm up, left palm attached to the right chest, upper body to the left side of the pressure vibration.
Key points: stand waist, spread the hips, straight body to the side of the downward pressure vibration.
Errors and corrections:
(1) The same as the leg press (1).
(2) Bend forward when the upper body is vibrating sideways.
Correction: support leg toes out, hip of pressed leg forward as far as possible, tuck left shoulder in, right arm up and behind head. Teaching tip: the same as the positive leg press.
3. Backward leg press
Preparatory position: the same as the positive leg press, only the back.
Description of the movement: the back of the left foot rests on the ribbed wood, the foot surface is taut. Bend your upper body back and do the vibration pressure.
Key points: lift the chest, spread the hips, and bend the waist back.
Easy mistake: legs not straight.
Corrective method: lift the knee or the companion with a hand on the knee of the pressed leg, and the other hand to assist the upper body rear vibration.
Teaching tip: the same as the positive leg press.
4. Leg press
Preparatory position: standing with an open step.
Description of movement: squat with the right leg, straighten the left leg, and buckle the toes. Both feet on the ground, both hands are grasping the outside of the feet.
Key points: chest, waist, sinking hip, buttocks as close to the ground as possible.
Easy to make mistakes: the step is too small, the hip joint can not be pulled. Correction: gradually increase the distance between the two feet.
Teaching tips: when the servant step vibration pressure, do not be too fierce, so as not to strain the ligaments. The servant step and lunge exchange exercises.
(2) Move the legs
Preparatory position: stand side by side.
Instructions: support the right leg, raise the left leg forward and upward, lift the knee and the outside of the foot forward; you can also hold the heel or knee by the companion to do the positive, lateral and backward lifting exercises.
The main points, easy to make mistakes, corrective methods, teaching method prompts the same positive, side and back leg press.
(3) Split Legs
1. Vertical Fork
Preparatory position: stand side by side.
Instructions: Separate your legs in a straight line. Left leg back side of the ground, toes hooked; right leg inside or front side of the ground.
Key points: chest, waist, sinking hip, knee.
Easy mistake: the legs are not straight.
Correction: draw a straight line on the ground.
Teaching tips: when practicing the vertical fork, first do the leg press, leg swing and kicking exercises to avoid ligament strain.
2. Horizontal Fork
Preparatory position: stand side by side.
Description of the action: the legs are separated into a straight line, the inner leg on the ground.
Key points, easy to make mistakes, corrective actions, teaching tips with the vertical fork.
(D) Straight swinging leg method
1.
Description of the action: left foot step upright, right leg knee, toes hooked to the forehead kick; eye forward flat.
Key points: chest, abdomen, waist. When kicking the leg, quickly collect the hip, collect the abdomen, the toe hooked up taut fall, after the waist action to speed up, to have inch strength.
Errors and corrections:
(1) Bending over.
Correction: close the lower jaw, head top, straight waist.
(2) Pulling the heel or sending the hips.
Correction: lower the height of the kicking leg, close the hip when kicking the leg up, and land on the full foot of the supporting leg.
(3) Slow and weak movements.
Correction: Kick at the speed required by the command.
Teaching tips:
(1) Practice the leg press first, then the kick.
(2) Kick the low leg first, slow down appropriately, and then practice according to the points.
(3) Alternate left and right marching kicks.
2. Oblique Kick
Preparatory position: the same as the positive kick.
Description of the action: kick to the opposite side of the ear, the same action as the positive kick; eye forward and flat.
Key points, easy to make mistakes, corrective methods, teaching method tips with the positive kick.
3. Side Kick
Preparatory position: the same as the positive kick.
Description of the action: step on the right foot, toes out; left heel slightly raised, body slightly right, arms raised. With the left leg kicking up to the left ear, the right arm is raised to the palm, the left arm is standing in front of the right shoulder; the eye is looking forward.
Key points: open the hip, side body, fierce abdomen.
Errors and corrections:
(1) The same as the positive kick (1), (3).
(2) Side body is not enough.
Correction: support leg abducted, opposite shoulder facing forward.
Teaching tip: same as front kick.
4. Outside Swinging Leg
Preparatory position: same as the front kick. Description of the action: step on the right foot; left toe hook, kick up to the right side of the upper, through the front to the left side of the upper swing, the straight leg falls on the right foot; eye forward and flat, available palm in front of the face of the foot in order to meet the face.
Points: spread the hip, leg fan-shaped swing, amplitude should be large.
Errors and corrections:
(1) The same as (2) and (3) of the positive kick.
(2) Outward swing is not enough.
Corrective method: swing the leg over the appropriate height of the obstacle mark, experience the requirements of the swing movement. Teaching method: the same as the positive kick (1) to (3).
5.Rihe leg
Preparatory position: the same as the leg kick.
Description of the movement: the same as the external swing leg, but from the outside to the inside.
In addition to the requirement to close the hips, the main points, easy to make mistakes, corrective methods, teaching tips with the external swing leg.
6. Foot tapping
Preparatory position: stand side by side.
Description of the action: left foot step up; right leg knee, tense foot facing upward kick swing. At the same time, the right fist turns into palm, and meets the right foot surface in front of the upper part of the body; the eye looks forward.
Key points: tighten the abdomen, waist. Kick the leg height over the chest, hit the foot surface to be accurate and loud.
Errors and corrections:
(1) The same as the positive kick (1).
(2) The beat is not loud.
Correction: the foot is taut and flat, and the palms of the hands are tight.
Teaching tips:
(1) Practice tapping the foot with one leg in place, then practice marching. Alternate foot taps on the right and left legs.
(2) You can also do the "oblique foot tapping" exercise with the opposite hand to tap the top of the foot.
(E) Flexion and extension of the leg
1.
Description of the movement: the supporting leg is upright or slightly flexed, the other leg from flexion to extension pops out in front. The top of the foot is flat and the force reaches the toes.
Points: Hip closing, popping with inch strength, force to the toes.
Easy to make mistakes and corrections:
(1) Flexion and extension is not obvious, similar to the kicking action.
Correction: emphasize hip closing and knee flexion before popping out.
(2) The point of force is not obvious.
Correction: emphasize the knee, tense toes.
Teaching tips:
(1) Gradually increase the height of the leg.
(2) Combine with maneuvers.
2. Stomping
Preparatory position: the same as bouncing leg.
Description of the action: the same as the leg, only the toe hooked up, the force reaches the heel.
Key points, easy to make mistakes, corrective methods, teaching method tips with the leg.
3. Side Kick
Preparatory position: into the insertion step.
Description of the action: the right leg straight support; left leg from flexion to extension, toes buckle, with the palm of the foot kicked out, high and waist level, tilt the upper body; eyes on the left side.
Key points: knee, open the hip, kick, the outside of the foot upward, the force reaches the palm of the foot.
Easy to make mistakes and corrections:
(1) toes up, into the side of the stirrups.
Correction: emphasize the internal rotation of the side kick leg before kicking out.
(2) Insufficient height or hip tuck.
Correction: tilt the upper body; hold an object at a certain height and do side kicks.
Teaching tips:
(1) Gradually increase the height of the kick.
(2) Hold an object at a certain height and do side kicks.
(6) Sweeping leg method - ambidextrous sweeping leg
Preparatory posture: left bow step, two halls forward.
Description of the action: right servant step, upper body forward, two palms on the ground, left leg squatting; right leg straight, toes buckle, the left foot as the axis of the axis of the ground after sweeping for a week.
Points: the body, leaning over, supporting the ground, sweeping to be coherent and coordinated, all in one breath.
Errors and corrections:
(1) to the right body, wringing the waist slowly, so that the spinning power and waist-leg action disconnect.
Corrective method: Do more exercises of high posture, fast head tossing, waist wringing and leg sweeping, and experience the force of leg sweeping and the requirement of consistency.
(2) The position of the hand on the ground is wrong.
Correction: emphasize the upper body right, two palms on the inside of the right leg to support him.
Teaching tips:
(1) first experience to twist the waist to bring the spinning requirements of the sweeping leg, and then gradually increase the speed and power of the sweeping leg.
(2) First do the left foot palm as the axial backward rotation, and then gradually lower the center of gravity, do the complete backward sweeping leg exercise.
;- Previous article:What does the pure music of Mo Yuan Guqin mean?
- Next article:The cheapest way to get endless light and shadow
- Related articles
- Which company is better for designing the party building exhibition hall?
- Who is the father of Chinese short track speed skating?
- Songs praising Chairman Mao
- How to realize the innovation and entrepreneurship of college students in the era of Internet+
- Zhaoqing logistics park belongs to which district
- The Origin of Mid-Autumn Festival and Teacher's Day
- Video narration for the exhibition of art works by students of Tongpu Town Center Primary School
- Sausage composition
- Describe the main features of ancient Greek literature.
- How to do market positioning and market segmentation?