Basic Skills and Training Methods of Sanda

Sanda is an important part of Chinese martial arts. It is a martial arts program of unarmed confrontation in which two people subdue each other according to certain rules and by using the kicking, hitting, wrestling and other offensive and defensive techniques of martial arts. So what are the basic movements and training methods of sparring? The following and I look at it together!

1, progress

The following we learn the progress, its role is mainly used for blocking, blocking and grabbing, as well as the main attack.

The main points of the progressive movement: on the basis of the preparatory posture, the body moves forward. When the left foot moves first, the left foot takes a step forward, and the back foot follows immediately; when the right foot moves first, the right foot takes a step back to the left heel, and the left foot then takes a step forward. When the body progresses forward, the upper body maintains the preparatory potential unchanged, and the two eyes look straight ahead.

Requirements: the progress should be fast, the body should be coordinated.

The Wushu program is an unarmed confrontation in which the opponent is subdued by the use of kicking, punching, wrestling, and other offensive and defensive techniques of Wushu, which is an important part of Chinese Wushu.

2, retrogression

Retrogression is mainly used for defense and dodging.

The main points of the retrogression: on the basis of the preparatory posture, the body steps backward. When the left foot moves first, the left foot takes a step backward, and the back foot then takes a step backward; when the right foot moves first, the right foot takes a step backward, and the left foot then takes a step backward. When the body steps backward, the upper body to maintain the preparatory potential unchanged, both eyes look straight ahead.

Requirements: step back quickly, the body should be coordinated.

3, dodge step

Dodge step is mainly used for defense and dodge.

The main points of the dodge step: on the basis of the preparatory potential, the body to the left (right) oblique step. Left dodging step, the left foot to the left in front of a diagonal step, followed by a step, while the body to the left; right dodging step, the left foot to the right in front of a diagonal step, followed by a step at the same time the body to the right side of the turn.

Requirements: quick step, quick dodge, quick side turn.

Boxing

1. Straight fist - divided into left straight fist and right straight fist

Left straight fist action: on the basis of the preparatory position, the body to the right side of the body, by twisting the waist to send the hips of the force will be the left fist rotated forward straight line punch, the fist face forward, the eyes of the fist to the right, the right fist to protect the forehead, the right fist to protect the forehead, the right fist to the front, the right fist to the front, the right fist to the front, and the right fist to the front. The right fist protects the forehead, the center of gravity falls on the two legs, and the eyes look at the direction of the attack. After striking, the left fist is withdrawn and resumed into the preparatory position.

Requirements: twisting the waist and sending the hips to be fierce, and when working with the punch, the movements should be coordinated.

Correction: emphasize the back leg slightly bent, the left foot does not move, the body to the right, twisting the waist to send the hips when punching.

Right straight fist movement: on the basis of the preparatory potential, the body turned to the left, by twisting the waist to send the hips of the right fist will be rotated forward straight line punch, the fist and shoulder height, the fist face forward, the eyes of the fist to the left; the left fist to protect the forehead, the right heel swings, the center of gravity in the legs, the eyes look at the direction of the attack. After striking, the right fist is withdrawn and resumed in the preparatory position.

Requirements: twisting the waist and sending the hips to be fierce, and with the fist movement, the movement should be coordinated.

Prone to faults: the center of gravity in front of the movement is too small and uncoordinated.

Corrective methods: emphasize the rear leg slightly flexed, the right heel outward swing, both shoulders to the left side of the body.

Key Tips

Straight Fist Points of Action: Head and Abdomen

Straight Fist Training Methods: (1) Explaining the essentials in conjunction with the movement; (2) Demonstration of the movement;

(3) Repeated practice by the individual; (4) Decomposition followed by coherent practice.

2, pendulum fist - divided into left pendulum fist, right pendulum fist and reverse pendulum fist.

Left Pendulum Fist: On the basis of the preparatory posture, the body is turned slightly to the left, and the left shoulder sinks. The left elbow is then brought back and then struck horizontally to the right with its inertia. When the face of the fist is the point of impact, the eyes of the fist face backward, the face of the fist faces the right, the small arm and the big arm form an angle of more than 90 degrees, the face of the fist is flush with the side of the body, and the fist is lower than the elbow; the back of the fist is the point of impact, the face of the fist faces forward, the eyes of the fist face downward, the elbow is slightly flexed, the back of the fist is flush with the side of the body, the fist is the same as the shoulder; the heart of the fist is the point of impact, the back of the fist is facing the left fist eyes upward, the elbow is slightly flexed, the heart of the fist is flush with the side of the body, the fist is the same height as the shoulder. Eyes level at the direction of the attack, the center of gravity in the legs, after the strike, quickly recover into a preparatory position.

Requirements: turn the body, side swing coherent, coordinated and swift.

Faults: The turn and side swing are not consistent.

Correction: Emphasize that the twisting of the waist and the hips are at the same time as the strike.

The main points of the right swinging fist: on the basis of the preparatory position, the body is slightly to the right, the right shoulder is sunk, the right elbow is then brought back, and then the inertia to the horizontal strike, the right heel is swung out. Fist face for the point of impact, the eyes of the fist toward the back, the fist face toward the left, the small arm and the big arm into a greater than 90 degrees of tutelage, the face of the fist and the side of the body and flush, the fist is lower than the elbow; the back of the fist for the point of impact, the face of the fist toward the front, the eyes of the fist toward the bottom, the elbow slightly flexed, the back of the fist and the center line of the shirt and flush, the fist and the shoulder at the same height; the heart of the fist for the point of impact, the fist and the shoulder at the same height. The eyes are leveled to the left side of the attack, and the center of gravity is in the legs. After striking, quickly return to the ready position.

Requirements: turn the body side swing coherent, coordinated, swift.

Faults: The turn and side swing are not consistent.

Correction: emphasize the twisting of the waist to send the hips to be fierce, while punching, punching, the right heel outward swing.

The main points of the reverse pendulum punch; on the basis of the preparatory potential, the upper body left (right) side turn, at the same time, the left (right) fist to the left (right) side strike, the back of the fist as the point of impact. When the fist strikes, twist the waist and turn the body, the two legs are clenched, the center of gravity is in the two legs, and the eyes are flat on the attack direction. After striking, quickly return to the preparatory position.

Requirements: turn the body side swing coherent, stable center of gravity.

Easy fault: the center of gravity is not stable, the force is not referred to.

Corrections: emphasize the naturalness of the recovery of the chest, and the swiftness and consistency of the turn.

Key tips

Pendulum movement points: the root of the ear, temples and face.

Training methods: (1) combined with the movement to explain the essentials; (2) action demonstration;

(3) individual repeated practice; (4) first decomposition and then coherent practice.

3, hook fist - divided into left hook fist and right hook fist

Left hook fist action: on the basis of the preparatory position, the body slightly to the left, the left shoulder sinks, the left elbow to the back, through the twisting of the waist to send the hips of the force of the left fist to the front of the top of the hook strike, the body to the right side to turn, the center of gravity in the two legs, the left fist and the forehead of the same height, the right hand protects the forehead, the eyes look flat at the attack. The right hand protects the forehead, and the eyes are leveled in the direction of the attack. After striking, the left fist is withdrawn in the opposite direction and resumes the preparatory position.

Requirements: twisting the waist to send the hips and hook strike natural coordination, swift and powerful.

Easy fault: first twisting the waist or sending the hips, the punch is not natural.

Correction: emphasize that the twisting of the waist and sending the hips and punches are simultaneous.

Key tips

Hook punch action points: forehead, abdomen and elbow.

Training methods: (1) combined with the action to explain the essentials; (2) action demonstration;

(3) repeated personal experience; (4) first decomposition and then coherent practice.

4, cover fist - divided into left cover fist and right cover fist

Left cover fist movement: on the basis of the preparatory position, the body slightly to the right, the right foot in the left foot cross the back step, while the left fist from the top to the bottom of the smashing, the heart of the fist upward, the fist is the same as the shoulder height. The center of gravity is in the middle of the two legs, the right hand protects the forehead, and the eyes are flat in the direction of the attack. After striking, the left fist is withdrawn in the opposite direction and resumes the preparatory position.

Requirements: back step fast, down smash fierce.

Faults: Back-step smashing punch is not coordinated.

Corrective method: first decomposition and then repeated practice.

The main points of the right cover punch: on the basis of the preparatory potential, the body slightly turned to the left, the left foot in the right foot after the cross back step, at the same time, the right fist from the top to the bottom of the smash, the heart of the fist upward, the fist and the shoulder at the same height, the center of gravity in the legs, the right hand to protect the forehead, the eyes look at the direction of the attack. After striking, the right fist is withdrawn in the opposite direction and resumes the preparatory position.

Requirements: back step fast, down smash fierce.

Easy problem: back step smashing punch is not coordinated.

Corrective method: first decomposition and then repeated practice.

Key tips

Covering the fist point of action: face and chest

Training methods: (1) action demonstration; (2) combined with the action to explain the main points;

(3) repeated personal contact; (4) first broken down and then repeated practice.

Elbow Strike

1, horizontal elbow

The main points of the action: on the basis of the preparatory position, the body slightly turned to the right (left) side, the left (right) elbow by twisting the waist to send the hips of the force of lateral attack. When the left elbow strikes to the right, the body is slightly to the right, the point of focus is at the tip of the elbow, and the left hand protects the forehead. After striking, the center of gravity falls between the two feet, and the eyes look flatly at the direction of the attack. After striking, quickly return to the ready position.

Requirements: turn the body side swing coherent, coordinated and swift.

Faults: Unstable center of gravity, uncoordinated movements.

Corrective measures: emphasize the naturalness of the abdomen and chest, twisting the waist to send the crotch and strike at the same time.

2, picking the elbow

The main points of the action: in the preparatory potential of the foundation of the casserole, the body slightly to the (right) left side of the body, at the same time, the left (right) elbow by twisting the waist to send the hips of the force upward to pick, the focus on the elbow tip. The center of gravity falls between the two feet, and when the right elbow is picked, the heel is swung outward, and the eyes are leveled at the direction of the attack. After the strike, quickly return to the preparatory position.

Requirements: turn the body side swing coherent, coordinated and swift.

Faults: Unstable center of gravity, uncoordinated movements.

Corrective method: strong high upward elbow, the upper body slightly backward.

3, reverse elbow

The main points of the action: on the basis of the preparatory position, the body slightly backward side body, by twisting the waist to send the hips of the left (right) elbow to the left (right) counterattack, the point of gravity is in the elbow tip. The center of gravity falls between the two feet, and when the left elbow strikes backward, the right heel swings outward, and the eyes look evenly at the direction of the attack. After the strike, quickly return to the ready position.

Requirements: turn body counterattack coherent, coordinated and swift.

Easy fault: the center of gravity is not stable, the force is not referred to.

Correction: emphasize the swiftness of the counterattack and shift the center of gravity slightly forward.

4. Elbow Smash

The main points: on the basis of the preparatory position, the left (right) elbow clicks downward. When the left elbow is smashed, the body turns slightly to the right. When the right elbow is smashed, the body turns slightly to the right. When you strike the right elbow, turn your body slightly to the left and keep your eyes leveled in the direction of the attack. After striking, quickly return to the ready position.

Action Requirements: Smash down swiftly.

Easy problem: the turn of the body downward smash is not consistent.

Correction: emphasize that the elbow smash is simultaneous.

Key tips

Elbow strikes: head, throat, ribs, armpits.

Training methods: (1) explaining the main points in combination with the movements; (2) demonstrating the movements;

(3) practicing individually over and over again; (4) breaking down and then practicing coherently.

Legs

1, the side leg - divided into the left leg and the right leg

The left leg movement essentials: on the basis of the left preparatory position, the right foot in the left foot after the progress of the body of the right tilt, the left leg lifting the knee and spreading the crotch, and then the calf to the right side of the horizontal attack, the toes taut, the point of impact; the back of the foot.

Right leg movement: on the basis of the preparatory posture, the body slants to the left rear, the right foot lifts the knee and spreads the hips, then the calf strikes to the left side, the toes of the foot are taut, and the point of focus is on the instep; when striking, the right hand naturally swings back, the left hand protects the forehead, and the center of gravity is on the left leg, with the eyes looking at the direction of the attack; after striking, the first to close the calf, then the foot points to the ground, and quickly returns to the preparatory posture.

Requirements: the knee should be lifted and swung outward swiftly, the waist should be twisted to send the crotch to be coordinated, divided into low, middle and high side legs for practice.

Easy faults: the hips do not open, too slow to close the abdomen.

Corrective measures: emphasize the belly, hips outside, the first to close the abdomen, after the landing.

2, side kick - divided into the left side kick and right side kick

left side kick movement: in the preparatory position on the basis of the right foot in the left heel progress, the body of the right side, the left leg flexed to the abdomen, and then show the hips to the left side of the kick, the point of force in the heel, the leg and the side of the body into a straight line; after the strike, the first flexion of the left leg, then the landing to return to the preparatory position. After striking, first bend the left leg and then land on the ground, resuming the preparatory position.

The main points of the right kick: on the basis of the preparatory posture, turn the body to the left and reverse the left oblique, bend the right leg to the front of the abdomen, and then kick to the right, the point of gravity is in the heel, and the leg and the side of the body into a straight line; when striking, the right toes to the left, the left hand protects the forehead, the right hand is naturally downward, the center of gravity falls on the left leg, and the eyes look at the direction of the attack; after striking, the first bending of the left leg, and then point to the ground, and quickly recover into the preparatory posture.

Requirements: Bending the leg, kicking out, and spreading the hips should be swift and coordinated into low, medium and high side kicks for practice.

Easy faults: the hips are not open, the leg is not kicked out and the side of the body is not straight.

Correction: emphasize the belly, body side turn.

3, front stomp - divided into left front stomp and right front stomp

Left front stomp action: on the basis of the preparatory position, the right foot in the left heel further, the left foot is then straight to the front of the knee stomping, the body slightly backward, the center of gravity shifted to the right leg, point of gravity is in the heel, the toes are facing upward; strike, the left hand natural When striking out, the left hand naturally swings down, the right hand protects the forehead, and the eyes look at the direction of the attack; after striking out, the left leg is flexed first, and then falls to the ground, resuming the preparatory posture.

Right front stomp action: on the basis of the preparatory posture, the body slightly backward, the right leg then straight knee to the front stomp, toes up; when striking, the left hand to protect the forehead, the right hand naturally swings down, eye level at the direction of the attack; after striking, the first bending to collect the right leg, and then landed in the back, back to the preparatory posture.

Requirements: do not lean back too much, stomp forward quickly, and bend the calf after stomping.

Easy problem: the center of gravity is not stable, leading to the front pedal force is not referred to.

Correction: emphasize that the backward movement should not be too large, and use the inertia of the backward movement to push the leg out straight.

4, bullet kick - divided into left bullet kick and right bullet kick

left bullet kick action: in the preparatory position on the basis of the right foot in the left heel further, the left leg is then straight to the front of the knee popping out, the body slightly backward, the center of gravity shifted to the right leg, the toes are taut, point of gravity is in the surface of the foot; strike, the left hand natural When striking, the left hand naturally swings down, the right hand protects the forehead, and the eyes look at the direction of the attack; after striking, the left leg first flexes the hand, and then falls to the ground, resuming the preparatory position.

Right Kick: on the basis of the preparatory position, the body is slightly backward, the right leg is straight and the knee pops out in front, the center of gravity is shifted to the left leg, the toes of the foot are taut, and the point of gravity is on the surface of the foot; when striking, the left hand protects the forehead, the right hand is naturally swung downward, and the eyes are leveled in the direction of the attack; when striking, the first bending of the right leg is collected, and then landed at the back, and resumed into the preparatory position.

Requirements: the amplitude of the backward tilt should not be too large, and the front of the knee is swift and coordinated.

Prone to faults: unsteady center of gravity, not high enough to kick.

Corrective method: lift the knee first and then kick.

5, sweeping the leg - for the front and back sweeping the leg

The main points of the front sweeping action: on the basis of the preparatory potential, the body dives 'at the same time, the left (right) leg is completely straight forward, the body right (left) sideways turn to the right (left) side of the sweeping, sweeping, the foot is slightly close to the ground, the toes are taut, the center of gravity shifted to the rear foot, the hands support the ground, the point of impact. Both hands on the ground, the point of gravity is between the feet and the calves, and the eyes are leveled at the direction of the attack; after striking, stand up and return to the preparatory position.

Requirements: fast dive, coordinated and swift leg sweep.

Easy faults: the dive and legs are not consistent, the center of gravity is not stable.

Correction: emphasize the dive while extending the leg sweep, sweep, back leg forefoot support.

6, back pedal leg - divided into the left back pedal leg and the right back pedal leg

left pedal leg action: on the basis of the preparatory potential, the body left back side turn at the same time, flexion of the left leg, the body forward, the center of gravity shifted to the right leg, and then quickly stomped backward, the point of focus in the heel, toes down, the left hand naturally swung down, right hand Protecting the forehead, eyes leveled at the direction of the attack; after striking, the left leg is bent and the foot falls in front, resuming the preparatory position.

Right Back Stomp: on the basis of the preparatory posture, while the body is bent forward, bend the right leg, the center of gravity is shifted to the left leg, and then quickly stomp backward, with the point of force on the heel, toes facing down, left hand protecting the forehead, right hand naturally swinging down, eyes looking at the direction of the attack; after striking out, bend the right leg first, and then drop to the ground to recover to the preparatory posture.

Requirements: the body is swooped forward, and the backward stirrups are coordinated and swift.

Faults: the center of gravity is not stable when stirring back, and the force is not referred to.

Correction: emphasize the inertia of the front bend, the legs back pedal.

7, back swing leg - divided into the left back swing leg and the right back swing leg

Left back swing leg movement essentials: on the basis of the preparatory position, the body left back side turn at the same time, by twisting the waist of inertia, the left leg straight backward horizontal pendulum, the focus point in the calf or the palm of the foot, strike, the center of gravity shifted to the right leg, the eyes look at the direction of the attack, the left hand downward swing, the right hand forehead protector. The left hand swings down and the right hand protects the forehead; after striking, resume the preparatory posture.

Right backward swinging leg movement: on the basis of the preparatory position, the body right back side turn at the same time, by twisting the waist of inertia, the right foot straight backward horizontal pendulum, the point of focus in the calf or the foot; strike, the center of gravity shifted to the left leg, eyes level at the direction of the attack, right hand naturally downward swing, the left hand to protect the forehead; after striking, the right foot fell behind, back into the preparatory position.

Requirements: the center of gravity should be stable, and the back swing should be coordinated and swift.

Easy faults: the side turn is not in place, the back swing force is not referred to.

Correction: emphasize the upper body sinking, twisting the waist while swinging the legs.

8, cut off the leg - divided into the left cut off the leg and the right cut off the leg

left cut off the leg action: in the preparatory position on the basis of the right foot in the left leg heel further, the body of the right tilt, lift the left leg, the left toes swinging outward, and then quickly kicked the front downward; strike, the center of gravity shifted to the right leg, the eyes look at the direction of the attack, the left hand naturally downward swing, the right hand forehead protection; strike, the weight to move to the right leg, eye level at the direction of attack, left hand natural When striking, the center of gravity is shifted to the right leg, the eyes are leveled at the direction of attack, the left hand naturally swings down and the right hand protects the forehead.

The main points of the right kick: on the basis of the preparatory posture, turn the body to the left, lift the right leg, swing the right toe out, and then quickly kick forward and downward; when striking, the center of gravity is shifted to the left leg, with the eyes looking at the direction of the attack, the right hand naturally swings downward, and the left hand protects the forehead; when striking, the right foot falls in front of the front, and the preparatory posture is resumed.

Requirements: fast, accurate and ruthless in the interception of the leg.

Faults: the leg cut is not accurate, not in place.

Correction: emphasize the quick strike, the direction of the front.

Leg action points: head, elbow, abdomen, crotch, knee, foot.

Training methods: 1, combined with the action to explain the essentials; 2, action demonstration; 3, individual repeated practice; 4, first decomposition and then coherent practice.