What are the basics of Wushu?

What are the basic skills of martial arts

Horse stance punch

The average person has no foundation, and practicing the fifth step at the beginning is a bit of a challenge. If the horse stance can have a level of 500, 600 or 1,000 at a time, then the four flat piles will be less strenuous, and can stand for three to five minutes, then the fifth step will be easier.

Remember: progress is gradual. Rather slow down, but also to maintain interest. Mastery of the core, you can change: for example, a few more times a day, only one hundred punches at a time. In this way, over time, you can also grow your kung fu. But the focus, of course, is the fifth step. At that time, the kung fu is mainly in the hands.

Waist Exercises

(a) front waist

Standing side by side, hands crossed, straight arms up, palms up; the upper body forward, chest out, waist collapse, two hands try to touch the ground. Then release both hands, use both hands to go around the legs, hold both heels, and try to make your upper body and face close to the legs.

Learning and practicing points: straighten your legs, and when your upper body is bent forward, lift your chest, collapse your waist, and close your hips.

Forward Bending Waist (2) Waist Throwing

Standing with an open step, arms straight and raised in front of you, take the waist as the axis, and do forward and backward bending of the upper body and waist throwing movement, and the two arms are also thrown with it.

Learning and practicing points: legs straight, waist relaxation, back flinging head up and chest, flinging waist action is compact and elastic.

(3) Shabu Waist

Stand with your feet open, slightly wider than your shoulders, lean forward, take your hip joint as the axis, and extend your arms to the left front and bottom. Then wave your arms and turn your body forward, right, backward, and then left to do a flip around the ring. Alternate between right and left shabu shabu.

Key points: straighten both legs, take the waist as the axis, and turn the ring round and smooth.

(4) Lower Waist

Stand with your feet shoulder width apart, arms straight up; bend your waist backward, raise your head, lift your waist, and brace your body with both hands in the shape of a bridge.

Learning and practicing points: two feet support stand firm, knee joints as straight as possible, waist bending back on top, heels can not leave

ground.

Shoulder Exercises

(1) Pressing the shoulders

Facing a certain height of the object, the two feet open the same shoulder width, the upper body forward leaning down, grasping the horizontal bar with both hands, head up and chest out, collapse the waist, and force downward vibration pressure.

The main points of learning and practicing: legs straight, shoulders loose and heavy

Pressing the shoulder (two) single arm around the ring

Left lunge standing, left hand holding the left knee, right arm to the shoulder as the axis of the arm of the straight arm of the clockwise and counterclockwise ring. Alternate between the two arms.

Learning and practicing points: arm straight, shoulder relaxation, around the standing circle.

(3) Double Arm Circle

Standing with open steps, take the shoulder joint as the axis, and do the straight arm circle forward and backward respectively. Alternate between clockwise and counterclockwise.

The key points are: straight body, straight arm, shoulder relaxation, harmonization and smoothness of the ring.

(D) Crossing the arms and circling

Standing with an open step, arms straight up, left arm to the left shoulder joint as an axis, forward and down to do a clockwise circle; at the same time, the right arm to the right shoulder joint as an axis, backward and down to do a counterclockwise circle. Both arms alternated clockwise and counterclockwise.

Learning and practicing points: the body is straight, the two arms are straight, the ring coordination and smooth.

(E) shoulder and arm exercises

In martial arts sports shoulder and arm movements are the key to the upper limb techniques. Key, is an important means of offense and defense. Wushu four major techniques: kicking, hitting, wrestling, taking in the ? Fighting? and? Taking are accomplished by the direct use of arm movements, and

? Kick and? The fall of the right shoulder and the right arm is also a good way to accomplish this. Generally, the right shoulder and arm movements are also required to complete better.

Shoulder and arm exercise is to increase the range of motion and stability of the shoulder joint as the main exercise content. Its exercises can enhance the shoulder and arm muscles, ligaments de flexibility, coordination and flexibility, and develop strength.

The significance of practicing basic martial arts

1. The impact of martial arts on the respiratory system: the practice of martial arts on the respiratory system is also extremely demanding. For example, the primary long fist this simple set of exercises, the respiratory rate can be up to 31?34 times / min, lung ventilation up to 20?29 liters / min, oxygen debt % of up to 70?80%, the oxygen debt completely eliminated about 8?9 minutes, which means that the respiratory system function enhancement of the phenomenon has been to continue for 8?9 minutes in order to return to normal. Therefore, regular practice of martial arts will enhance the respiratory system function.

2. The effect of martial arts on the nervous system function: the practice of martial arts requires the coordination of all the muscles of the body. At the same time, wushu movement requires? The movement is fast and static. A movement should be as fast as lightning and meteor, and a static movement should be as stable as a mountain. These all exercise the function of the nervous system.

3. Wushu sports on the muscle strength and joint flexibility of the shadow of the morning: from the martial arts students and general college students can be seen in the comparison of material, back muscle strength (goat jerk duration) to be good (about long 19?77 seconds); abdominal muscle strength (sit-ups) is also strong (about more 36?46 times); leg strength (vertical jump height) is also good (to be high ll?14 cm).

Wushu in the role of national fitness Wushu rich in content, diverse forms, unique style, easy to exercise, the effect is significant, both young and old, has a broad mass base. Long-term wushu exercise, you can strengthen the muscles and bones, physical fitness, long spirit, prolong life, in today's national fitness movement has its irreplaceable role. The key time can be self-defense!