Free combat zhiquan training class

The training of straight boxing can be divided into left boxing and right boxing. The left fist in the left frame is called the left straight fist in front, and the right fist in the right frame is called the right straight fist in front. The trajectory of the straight fist attack is straight, and the opponent's face is the main target. The following is the training course of Sanda straight boxing that I share with you. Welcome to watch the study.

First, the basic techniques of straight boxing

(1) Forehand straight fist

Take the left actual combat posture as an example: the left shoulder is pushed forward by twisting the waist, the left elbow is straightened forward by bending, the left fist is clenched slightly inward, and the fist faces forward, directly attacking the front target, and the force reaches the fist face. At the same time, the right fist is protected on the right mandible, and the front target is visually observed. After the left straight fist attack, quickly return to the original position. If you practice right-handed straight boxing, you will change your actual posture to the right, and the essentials of practice are the same as those of left-handed straight boxing.

When punching, the hitting force should come from the waist, the muscles of the shoulders and arms should not be too tense, and there should be no warning before hitting with the left fist. Waist twisting, hip turning and punching should be coordinated and fast. The left straight fist has the characteristics of fast attack and good surprise effect. The attack of left straight fist can often make opponents unprepared, but the impact of left straight fist is small.

(2) backhand backhand.

Take the left actual combat posture as an example: the right shoulder is pushed forward, the waist and buttocks are twisted left, and the body center of gravity is slightly left. Hold your right fist tightly, turn slightly inward and attack forward, exhale hard to the fist surface, protect the left side of your head with your left fist, and look forward. After completing the attack, the right fist should be quickly retracted in a straight line and returned to the starting position. If you change to the right combat posture, the left fist becomes a straight backhand fist, with the same methods and essentials, but the posture is the opposite.

When attacking with the right fist, the actions of waist, shoulder and elbow should not be separated, but should be carried out at the same time. Relax your shoulders when you punch. Make full use of the strength of the waist, so that the strength of the blow emanates from the waist and reaches the fist surface. Right fist, as a backhand straight fist, is one of the most commonly used boxing methods in Sanda with the strongest attack effect. With the characteristics of fierce, fast and strong attack power, it is extremely threatening in frontal attack.

(C) easy to make mistakes and correction methods

1, simply bend and stretch your arms, practice slowly according to the action essentials, and experience the power sequence from bottom to top.

2. When punching, the center of gravity is raised and the upper body leans forward; Pay attention to buckle your knees, cut your hips and make your waist rotate along the longitudinal axis of your body.

3. Close your hips when punching, and pay attention to getting rid of the bad habit of closing your hips. Rub the ribs with the inside of the big arm in boxing to correct the bad habit of elbow abduction.

4. When punching straight, the arm bends and stretches, and the fist hits straight. When the elbow arm is about to straighten, the fist rotates inward like an electric drill, with the back of the fist facing upward. When punching, the upper body should lean forward slightly, and cooperate with the shoulder-sending action to increase the punching strength.

5. When practicing, try to prevent the elbow from sinking or retreating, and the punch should be gradually accelerated. When this disadvantage can be controlled, you can use the previous straight fist. Don't move all parts of your body before punching, and suddenly punch. It is required to act simply and quickly, and gradually increase strength.

6. For the mistakes of elbow lifting and wrist warping, you must practice hitting sandbags or hand targets, pay attention to the straight wrist, and hit straight forward, so that you can experience the feeling of different focus points.

Second, the straight fist intensive training method

The training of straight boxing can be divided into left boxing and right boxing. The left fist in the left frame is called the left straight fist in front, and the right fist in the right frame is called the right straight fist in front. The trajectory of the straight fist attack is straight, and the opponent's face is the main target.

Any fist placed in front is called a straight forward fist, which can be a left fist or a right fist. If the left hand is in actual combat, the left fist is the forehand; For example, when the right hand is actually fighting, the right fist is the shooter (commonly known as "left-handed"). Backhand boxing is often called heavy boxing. The purpose of forehand is to spy out the opponent's reality, disturb his thinking, obstruct and confuse his opponent, destroy his defense system and create conditions for heavy boxing attack.

Of course, the firing pin can also be used to punch holes. The hitting power of any kind of boxing mainly depends on the punching speed. The faster the punching speed, the greater the impulse and the greater the hitting power. Speed up the forward extension of the fist arm, assist the forward advance, lean forward and send the shoulders, and concentrate your physical strength on the fist surface, so that you can obtain considerable hitting power.

(A) straight fist strength exercise (forehand straight fist)

Take the left side as an example: under the premise of stretching the left side of the body, the left shoulder is pushed forward, the left arm is stretched forward, the right chest is slightly contained, and the right shoulder remains motionless. Practitioners should feel that they have lost their center of gravity. Grasp the ground with your left toe, and don't leave the ground with your left foot. The purpose of this exercise is to get the longest hitting distance. Alternate training from left to right 100 to 200 punches. Under normal circumstances, the fist arm should be straightened quickly. For example, the left arm extends straight to the front target, and the curved arm is retracted. Under the condition of no force, the left elbow and left fist move back and forth in a straight line. Repeat training alternately on the left and right sides for unlimited times until you are exhausted. In addition, touch the wall with the left fist, and push the wall with the straight fist in the order of force and force: push the (left) leg, turn the hip and push the shoulder, and then push the wall with the left fist; The strength should be short and strong, and the left shoulder should rotate forward in a small range. It is advisable to do the left and right punches alternately for 50 to 100 times, several times a day.

(B) the simulation of the target in straight boxing practice

Take the left side as an example: when practicing, you can set a marker pen (hanging cowhide, etc.). ) straight ahead (slightly above the jaw). After measuring the hitting distance, you can punch repeatedly with your straight hand. Every time you just touch the marker, you should quickly return to your original body posture after closing your fist. After the action is skilled, use the batter to strike quickly and continuously, alternating the left and right fists in the same way.

Or, in the case of the practitioner facing the vertical mirror, keep the actual combat posture, practice the left straight fist repeatedly in the same place, and protect it with the right hand. After the action is more accurate and skilled, speed up punching and recovery. When punching, the fist will not float, but will be affected by high and low. After practicing the left fist, switch to the right to practice the right fist, try to achieve the training of balance between the left and right, and avoid leaning to one end in order to achieve all-round development.

(3) Air pressure exercise in the previous step

Take the left side as an example: in actual combat posture, stand on the left side, cooperate with forward sliding practice, push your right foot to the ground, slide your left foot forward for a small step, and hit your left fist directly at the same time, and your right foot immediately keeps up with the same distance, and at the same time start to slide and punch. When practicing, the left foot is not steadfast, and the left straight fist is just a straight fist, so the right foot should keep up with the pace quickly, and at the same time take back the left fist, and still maintain a good actual combat posture, so practice repeatedly. Then practice on the right.

Through this exercise, I mainly master the hitting technique of moving forehand straight fist, and I can also practice hitting the ball continuously for both hands straight fist. Cooperate with different footwork, posture, cross and combination footwork, keep moving or attacking, or practice straight boxing after flashing, and the actual combat posture should also change at any time, either left or right. Flexibility training in advance, retreat, high and low.

(4) Practice punching sandbags and hanging balls.

1, punching sandbags directly from left to right: adopting the method of light left and heavy right, light left and heavy right, with footwork practice, the movements are coherent and the rhythm is clear, which improves the technique and hitting strength of straight boxing.

For example, when the left hand pushes the sandbag, the right straight fist rushes out to hit the sandbag, and when the right fist punches the sandbag, the left straight fist rushes out to hit the sandbag; Then evacuate quickly, or slide or flash, repeat. Followed by various footwork around the sandbag for left and right straight fists, or continuous straight forehand fists, or left and right alternating fists, each training degree 10 to 30 minutes.

2. Punch the golf ball straight from left to right: When hitting the golf ball, the golf ball is hit and will swing back and forth. Don't play swing ball for the time being, and then play one by one when the ball stops. If you want to play a straight forehand with a sliding step, you must first judge the distance from the ball. When the striker hits the arm, he touches the ball with his fist. The next step is to swing the golf ball and punch the golf ball directly with the footwork.

For example, stand in front of the ball, take off with your front foot (subject to the actual posture), and approach the ball step by step. When you first step down, the hitting power should be the power of shaking the ball. You can't push the ball away, but pop it out. When the force is large enough, the ball will vibrate violently; When the ball is ejected and just bounces back, the backhand punches straight out and hits the target point accurately.

(5) Practice of the target position of the straight fist.

1, fixed target practice: the target distance raised by the helper is unchanged, and the practitioner has enough time to consider the coordination of footwork and boxing, and accurately judge the punching distance. Practitioners should stand up and slide forward. As soon as the fist arm was straightened, it touched the position of the hand target. When hitting the target with a left straight fist, the fist is twisted to the left, and the fist arm is immediately retracted according to the original punching route.

Attacking the right straight fist (backhand straight fist) must be coordinated with the left straight fist and guided by the left straight fist. When the left straight fist punches, the right straight fist is followed by the left and right fists. Hit the right straight fist and twist the waist slightly to the left. Send the right shoulder, but the center of gravity of the body should not exceed the support point of the forefoot.

2. Moving target practice: Only by mastering the fixed target can you enter the hands-on target practice. The helper's hand target constantly changes the target position and target distance. Practitioners should adjust their footwork, accurately judge the hand target distance, and hit the corresponding boxing position when they see the target position raised by the helper. The practice of moving the hand target should be accurate in judgment and powerful in punching, and the body center of gravity should be balanced when the boxing attack fails.

3, actual combat hand target practice method: practitioners and assistants practice in actual combat. The helper takes a step forward and the practitioner takes a step back; When the helper takes a step back, the yogi takes a step forward. When the helper moves to the left or right, the exerciser and the helper move in the same direction. The helper lifts the target while moving, and the practitioner punches the target while moving to the helper. Practitioners should move forward, backward, left and right quickly, and be good at guessing and guessing what kind of goals the helper will raise in the process of moving, so as to improve the ability of thinking activities. In the actual hand target practice process, always maintain the correct offensive and defensive posture. In the actual hand target practice, the assistant should always pay attention to the correctness of the attacker's offensive and defensive posture. When the attacker's offensive and defensive posture is out of shape, the assistant will hit his defensive gap with his free hand, thus cultivating the attacker to develop a good offensive and defensive posture.

(6) Try to practice straight boxing.

The training of straight boxing should not only develop good skills, but also play in different directions and at different speeds; I also need to practice a set of fists with considerable destructive power.

Some strength and skills can be trained from the above mentioned cowhide lines, sandbags, hanging balls, hand targets and air strikes, but the hardness of the fist surface is not strong enough. Here, we introduce a simple and effective method.

Landing with one punch: lying on the ground on your side, with your right or left fist supporting the ground, your feet together, your right foot landing, and your left foot resting on your right foot; That is to say, when lying on your side, your right fist and right foot support your body, your right arm is straight and your legs are straight. When supporting the body with the right fist, the left arm extends upward and forms a cross with the right arm. Insert your fist straight into the depths of the earth, take a deep breath, and then spray it out through your nose. Push the right fist to the ground once and bend the left fist into the air once. At first, you can only change hands with 50 punches at most, that is, your left fist leans on the ground, alternating repeatedly, and each hand rushes out with 100 punches.

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