How to practice the basic skills of martial arts?

Basic skills include leg work, waist work, shoulder work and other major elements. The leg work shows the flexibility, agility and strength of the legs; the waist work shows the flexibility of the waist, the ability to coordinate and control the movement of the upper and lower limbs and the body skills; the shoulder work shows the flexibility of the shoulder joints, the size of the range of activities and the strength of the shoulder joints and other aspects of the kung fu.

One: leg work

Pressing the leg

Face a certain height of the object, the left heel on the object, the toes hooked up, both legs straight, two hands to help press on the left knee, or use both hands to grip the left foot, and then the upper body to stand on the waist forward and downward vibration of the pressure, as far as possible, with the top of the head touching the toes. Alternate legs.

Lateral leg press

Right leg support stand, left foot from the side of the body placed on a certain height of the object, toes hooked up, right arm up, left palm in front of the chest, legs straight, waist upright, upper body to the left side of the downward vibration of the pressure, vibration pressure amplitude should be gradually increased, until the upper body can fall sideways on the left leg. Alternate between the two legs.

Vertical Fork

Straighten both legs and cross back and forth in a straight line. Left leg back side on the ground, toes up; right leg front side on the ground, the back of the foot buckle on the ground, both arms standing palm side flat. Alternate between the two legs. The main points of learning and practicing: standing waist and chest, sinking hips and knees.

Lateral Leg Press

Stand with the right leg supported, place the left foot from the side of the body on an object of a certain height, hook up the toes, raise the right arm, stand with the left palm in front of the chest, straighten the legs, stand up at the waist, press the upper body to the left side, increase the amplitude of the press gradually until the upper body can fall sideways on the left leg. Alternate between the two legs.

Positive Leg Carrying

Support the right leg straight, lift the left leg by bending the knee, hold the knee with the left hand, grab the left foot with the right hand, and then stretch the left foot out to the front until the knee is straight, and the outside of the left foot is facing forward. Alternate between the two legs. Points to learn and practice: straighten both legs, stand up straight, and hook the toes of the moved leg tightly.

Servant Step Pressing Leg

Squat on the right leg with the knee bent and the whole foot on the ground; straighten the left leg to the left side and buckle the toes; grab the insteps of the two feet with both hands and make the Left Servant Step; straighten the waist and press forward with the left turn. Alternate between left and right servant step. Points to learn and practice: straight waist and head up, squatting with one leg, straightening the other leg, and pressing the ground with both feet.

Split horizontal fork

Two legs straight to the left and right sides and open down to sit in a straight line, the inner side of both legs on the ground. Both arms standing palm side flat. Points to learn and practice: hip joints completely open, stand waist and chest

Side carry leg

Left leg straight support, right leg from the side of the body, the right hand through the inside of the right calf around the foot to hold the right heel, will be the right leg straight, the toes hooked tight. Alternate between the two legs. Learning and practicing points: two legs straight, waist and chest, the body is upright and stable.

Two: waist work

Front waist

Standing side by side, cross the fingers of both hands, straight arms up, palms up; the upper body is bent forward, chest out, collapse the waist, and touch the ground as hard as you can with both hands. Then both hands are released, with both hands around the legs, holding the two heels, try to make their upper body, face close to the legs.　　Points to learn and practice: straighten both legs and knees, and when the upper body is bent forward, lift the chest, collapse the waist, and close the hips.

Shake the waist

Stand with an open step, straighten both arms and raise them forward, take the waist as the axis, bend the upper body forward and backward and shake the waist, and shake the arms along with it.　　Key points: straighten your legs, relax your waist, lift your head and chest when you fling it back, and fling your waist in a compact and flexible way.

Shuffle Waist

Stand with your feet open and slightly wider than your shoulders, bend your upper body forward, take your hip joint as the axis and extend your arms to the left front and lower part of your body. Then swing your arms and turn your body forward, right, backward, and then left. Alternate between left and right shabu shabu.　　The key point of learning and practicing is to keep both legs straight, take the waist as the axis, and turn around the ring in a round and smooth way.

Lower back

Stand with feet shoulder-width apart, arms straight and raised; bend backward, raise head and waist, and brace hands on the ground to form a bridge.　　Learning and practicing points: two feet support stand firm, knee joints as straight as possible, waist backward bending up top, heel can not leave the ground.

Three: Shoulder Work

Shoulder Pressure

Face a certain height of the object, two feet open with the shoulder width, the upper body forward, both hands grasp the bar, head up and chest, collapse the waist, and force downward vibration pressure.　　Points to learn and practice: straighten both legs, shoulders loose and heavy, press down hard, focus on the shoulders.

Single Arm Loop

Standing in a left lunge, the left hand holds down the left knee, and the right arm takes the shoulder as the axis to make a straight arm loop clockwise and counterclockwise. Alternate between the two arms.　　Points to learn and practice: straight arm, shoulder relaxation, around the standing circle.

Double Arm Circle

Stand with open step, take the shoulder joint as the axis, and do straight arm circle forward and backward with both arms respectively. Alternate between clockwise and counterclockwise.　　Key points: body straight, arm straight, shoulder relaxation, coordination and smooth ring.

Two-arm Crossing Loop

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