What are the methods of practicing martial arts?

China Wushu has a long history, rich and profound connotation, and it is a unique sport created and developed by the working people in China in the long-term labor production. Wushu basic skills are the basic skills of beginners, the means to ensure the continuous improvement of Wushu physical fitness and skills, and the effective measures to prevent injury and prolong life. At the same time, exercise can strengthen the body, improve intelligence, cultivate martial arts morality, and promote the all-round development of physical fitness. Its content is wonderful, comprehensive and easy to learn, which is suitable for middle schools, primary and secondary schools, martial arts schools and martial arts enthusiasts to learn and exercise.

Modern Sanda refers to two people kicking and falling. As the basic material, and in accordance with the specified venue, time and conditions for unarmed combat. Sanda is a highly competitive event. The basic techniques of Sanda include five parts: actual combat posture, footwork, attack technique, defense technique and return technique. Under the impetus of modern physical education, physical fitness can be improved in an all-round way through exercise, and at the same time, better guidance can strengthen physical fitness, improve intelligence and cultivate martial arts.

Sanda is also called Sanshou.

Sanshou is the actual technical expression of offensive and defensive fighting, and it is also one of the antagonistic fighting sports. Actual offensive and defensive combat includes unarmed combat and equipment combat. There are Sanshou, the so-called warriors, pushers, the pushers of Taiji Chuan, equipment, short soldiers and long soldiers. Because of the time, I'll tell you something about parting ways.

Sanshou is an offensive and defensive drill with certain competition rules under certain conditions, that is to say, it is a practical drill higher than the original routine. Sanshou competition is played on a square platform with a height of 60 cm and a side length of 8 meters, and there are cushions on the platform. Athletes should wear protective gear, including head protection, limb protection, leg protection, crotch protection, instep protection and gloves. The actual offensive and defensive drills are carried out barefoot on the platform. The forbidden parts of the competition are the neck and crotch, and elbows and knees are not allowed to be used in the same entry. The result of the competition is determined by the score.

There is also a game that is knocked down twice in a row, and the other side is an absolute victory. Some techniques used in the competition are the essence of China Wushu's offensive and defensive actions, including fist defense, leg defense and fall defense.

When talking about the characteristics and functions of Wushu, I once said that Wushu is mainly based on kicking, throwing and taking four skills, so Sanshou is missing a hand, which means kicking, throwing and not taking. So players in the game should wear gloves, just like boxing gloves. The holding method is mainly to subdue the opponent in turn with the wrist, but it is not easy to do this in Sanshou, so there is no holding action. At the same time, it is also required that wrist movements are not allowed in the middle of the game, so this item is missing.

In the past, there were many vivid descriptions in some novels, such as Yang Jiajiang's romance, Water Margin and Jin Yong's martial arts novels, which subdued each other with various martial arts methods. Some of these methods belong to literary works, and some are really used in actual combat, especially martial arts. In boxing language, it is often said that "hands are two doors, depending on stepping on people". In Sanda, there is a special requirement of 3 points, that is, the use of outer legs. Then knock down your opponent, knock down your opponent with your legs, get two points and one point, and play cards according to the rules; There are two people who can't be separated. Those who cuddle together and disrupt their fists or fall down at the same time can't score.

Why do you make this rule like this? Because the current Sanshou sport is not really about hurting opponents or killing or maiming them.

In sports, it is bodybuilding, and it doesn't really kill opponents. After all, it is still a sport. It can be said that attacking is different from prohibiting attacks. Previously, these prohibited attacks were only used. For example, the throat is a forbidden area. In the past, an action called "Black Hawk Pinch" was to pinch the other person's neck, "Black Hu Tao Heart" was to hit the other person's heart, and "Black Dog Drill the crotch" was to hit the other person's crotch. And the back of the head can not be used, because it is harmful to the body, these places can not be used. Why do you want to do Sanshou? Because it is a sports event, and it is indeed the embodiment of the offensive and defensive techniques of Chinese Wushu, Sanshou still needs to be carried out. Actual combat posture

This section talks about actual combat posture. Actual combat posture is usually also called preparation or combat posture, which is used before fighting. It can not only make the body in a strong state, but also has the best rapid response ability, which is conducive to moving quickly to launch attacks and defenses, and has a small exposure and can effectively protect its vital parts.

Actual combat postures are divided into left and right combat postures. Let's take the left actual combat style as an example: the feet are spread back and forth, and the distance from the front heel to the rear toe is about shoulder width. The left foot touches the ground, the heel of the right foot is slightly raised, the forefoot touches the ground, the knees are slightly bent, and naturally flexes. The body center of gravity moves to the right, and the upper body contains the chest and abdomen. The left arm is bent about 90 degrees, and the fist eye is parallel to the tip of the nose. The right arm bends inward about 45 degrees, the fist is placed in front of the neck, the elbows naturally droop slightly inward, and the jaw retracts, and the upper body of the opponent is visually observed.

Paitui

The second part is footwork. Footwork is a way to move the body forward, backward, left and right. Flexible and agile footwork is not only the key to adjust the center of gravity to maintain body balance, but also the basic footwork to occupy a favorable position in attack and defense and give full play to the best attack. Serious study and exercise is an important link to improve actual combat ability. The following footwork takes the left actual combat potential as an example.

Progress: lift your left foot, move forward, push your right foot to the ground quickly, and follow at the same distance.

Backward: Take a step backward with your right foot, pedal hard with your left foot, and quickly retreat the same distance.

Side Span: Take a step to the left with your left foot, push the ground on the inside of your right ankle, and quickly stride the same distance to the left.

Internal stepping: The forefoot of the left foot twists in place or steps to the left, then the body leans to the left, and the right foot quickly steps to the left, and the body turns right by about 90 degrees.

Cover step: the right foot moves forward through the left foot, the toes swing outward, the legs cross, and then the left foot moves forward to restore actual combat.

Step in: Step forward with your right foot through your left foot, heel off the ground, legs slightly crossed, and then step forward with your left foot to return to actual combat.

Step by step: push your right foot to your left foot, and lift your left knee to step forward and return to actual combat.

Strike step: take off with both feet, land with your left foot, lift your knees and step down with your right foot later, and return to actual combat.

Step-changing: the front foot and the back foot push the ground at the same time and exchange back and forth, and at the same time, the two fists are also exchanged back and forth into the correct actual combat style.

A separate exercise of footwork. After learning a footwork, you must try to figure it out through your own repeated practice, so as to find the essentials, be familiar with the technology, and gradually transition from single exercise to continuous exercise. After the comprehensive practice of various footwork and the single practice of footwork are proficient, several footwork can be combined for comprehensive practice.

Combined with signal practice, the coach uses the orientation of palms and backs or designated signals to ask the practitioners to make corresponding footwork, which can not only consolidate footwork skills, but also improve their reaction ability. Two people cooperate to practice, and it is stipulated that one party should use more footwork and step back and forth, and the other party should do corresponding actions to keep the distance between the two sides as constant as possible.

Exercise of combining attack and defense: 1. The combination of footwork and various offensive and defensive actions can improve the overall coordination ability and meet the needs of actual combat; 2. Practice in pairs, stipulating that one side will attack singly or in combination, and the other side will move to get rid of it, looking for opportunities to fight back and improve the effectiveness of footwork.

fist position

There are five boxing methods commonly used in Sanda: straight, swing, hook, split and whip. In actual combat, it has the characteristics of high speed and flexibility, and can hit the opponent with the shortest distance and the fastest speed. Boxing is beneficial to combination training and can be used with other techniques at will. Mastering it well and using it skillfully can pose a great threat to your opponent.

Straight fist: Take the left straight fist as an example. Stand on the left, push your right foot slightly on the ground, move your body center of gravity slightly to your left foot, and turn your waist to send your shoulders. The left fist goes straight ahead and reaches the fist surface, and the right fist naturally retracts to the front of your chin. Actual combat example: the left and right straight fists attack the opponent's head. When the opponent bounces sideways, the left hand is guarded outside and the right straight fist is returned to the opponent's head.

Swing boxing: Take the left swing boxing as an example, stand in the left position, twist the upper body slightly to the right, lift the left arm slightly at the same time, and the forearm pronates in an arc attack, reaching the fist face. The angle between the upper arm and the lower arm is about 130 degrees, and the right fist naturally retracts to the front of the chin. Actual combat example: the left fist shakes and the right fist grabs the opponent's head. When the opponent's right kick attacked my middle set, he hung the defense on his left hand and then hit the opponent's head with a right swing.

Hook: Take the left hook as an example, stand on the left side, with the upper body slightly tilted to the left, the center of gravity slightly sinking, the left fist slightly falling, then the left foot is on the ground, the upper body turns right, and the left hip is sent to the front of the abdomen. The left fist hooks from bottom to top, reaching the fist face, and the angle between the upper arm and the lower arm is about 90 degrees, and the right fist naturally retracts in front of the chin. Example of actual combat: feint, suddenly the upper body leans towards the opponent and punches him on the chin with the upper hook. When the opponent threw down and forward, he quickly fell back and hit the head with a left hook.

Whipping boxing: Take the right whipping boxing as an example, stand in the left position, take the forefoot of the left foot as the axis, turn back 180 degrees, insert the right foot through the left leg, and turn back to the right. At the same time, the waist drives the right arm to move to the right, and the power reaches the fist wheel, and the left fist naturally closes in front of the chin. Actual combat example: the left straight fist pretends to attack, and then suddenly attacks his head with the right whip fist. When my opponent attacks my middle plate with a left bullet, his left hand hangs the defense and his right hand punches back at the head.

Leg method

Leg method is rich in content, which is divided into three parts: flexion and extension, straight swing and sweeping turn. In fighting, the leg method is flexible, the attack distance is long, the strength is great, and it also has the characteristics of strong concealment and prominent attack position. When attacking with legs, it is required to be fast and powerful, and the hitting point is accurate.

Side spring leg: Take the left spring leg as an example, stand on the left side, the upper body leans slightly to the right side, and the center of gravity moves backward. At the same time, the left leg bends its knees and spreads its hips, the thigh naturally folds, the instep is straight, then bends and stretches, and the thigh drives the calf to bounce to the right and front, reaching the instep. Practical example: the left bouncing leg pretends to attack the opponent's footwall, and then the right bouncing leg really hits the opponent's footwall.

Positive kicking: Take Zuo Zheng's kicking method as an example. Stand on the left, then move your body center of gravity, lift your left leg with your knees bent, bend your shoulders forward, hook your toes, and then push forward from your heel to reach your heel. Practical example: the front kick attacks the opponent's upper plate, and when the opponent uses the side kick attack, suddenly the right front kick attacks the upper plate.

Side kick: Take the left kick as an example: stand on the left, shift the center of gravity backward, and turn the upper body slightly to the right. At the same time, lift your left knee, hook up your toes, and then spread your hips so that the soles of your feet face the attack direction, so that you can quickly bend over and stretch, kick forward and reach your heels. Practical example: kick with the left side, pretend to attack the opponent's footwall, then attack the opponent's footwall with the backcourt kick, pretend to attack the opponent's footwall with the left side kick, and then turn around and kick to attack the opponent's footwall.

Sweep the legs after lifting the ground: the upper body leans forward, the left leg bends down and squats forward, with the front sole as the axis, and rotates to the right and rear to drive the right leg to sweep the floor left and right, reaching the foot root. Practical example: When my opponent attacks me with a left bounce, he immediately attacks the support leg with a back flip after patting the defense.

Leg sweeping: Take the right leg sweeping as an example, stand on the left side, shift the center of gravity to the left foot, and then turn the upper body 360 degrees to the right to drive the right leg. The straight leg sweeps in an arc from back to front, reaching the instep. Example of actual combat: When an opponent attacks my upper plate with a right bounce, he will attack the enemy's upper plate with a right back sweep immediately after blocking the defense.

Turn around and sweep your legs: Take turning right to sweep your legs as an example. Stand in the left position, shift the center of gravity to the left foot, then rotate the upper body 360 degrees to the right, drive the straight leg of the right leg to sweep from back to front, and stretch the foot surface to reach the sole of the foot. Actual combat example: pretend to attack the opponent's footwall with the right bouncing leg, and then attack him with the left turning and sweeping leg.

Leg amputation: Take the amputation of the right leg as an example, stand on the left side, shift the center of gravity to the left leg, slightly turn left on the upper body, and swing to the right to lift it, triggering toe valgus, and then intercept it forward and downward. Example of actual combat: when lifting the leg to attack, first take the leg and intercept its calf.

wrestling

Wrestling is a way to make an opponent fall to the ground through clever techniques in competitive fighting. In fighting, wrestling must be quick and decisive. Because it is competitive fighting, you can't give your opponent a chance to breathe, so you can effectively protect yourself.

Throw your legs forward: when you hold your legs and are pressed down by the other side, bend your elbows quickly, pull your hands back hard, and keep your left shoulder against the other side's buttocks and abdomen at the same time, and you will fall.

Swing your legs over your chest: take a quick step to the left, bend your knees and bend your waist, hold your opponent's leg roots with your hands from outside to inside, press his hips and abdomen with your left side, then step forward to the right, push your waist and legs up, and throw your opponent backwards.

Leg wrestling with one leg: When holding the opponent's one leg, the opponent will quickly press down the defense, bend his right elbow, pull back the opponent's calf, and press the leg root with his left shoulder and throw it out.

Don't fall with one leg: after holding the opponent's front leg, stretch your left hand forward quickly, don't support your leg behind, and at the same time pull your right hand back, push your left forward and pull the opponent down.

Over-the-back fall: Hold the opponent's neck with the right bent arm, turn your back to the opponent, bend your knees close to the opponent's front hip, then squat with your legs, bend over, lift the opponent's back and fall.

Holding the waist and throwing the back: hold the other person's back against the other person with the right bent arm, bend your knees with the right hip, then squat down with your legs, bend over and lift the other person's back and throw.

Turn the leg to crush: when the opponent kicks with the right bullet, take the left step. Copy the knee bow with your left hand, grab the calf with your right hand, then step right, lean forward and turn right, while your right hand moves inward and presses down.

Don't throw with your right bouncing leg: when kicking with your right bouncing leg, grab the arch socket with your right hand, grab the lower end of his calf with your left hand, then climb up with your right foot, turn to the right opposite to your left leg, and throw with your right leg without its supporting leg.

Hook-leg fall: When the opponent kicks the leg with the right bounce, his left hand grabs the calf, his right hand passes through the right shoulder, presses his neck, his left hand is lifted, and his right foot kicks the supporting leg forward and upward, so that the opponent falls.

Jump shot: When the opponent kicks with the right bounce, grab the opponent's right foot with both hands, pull the opponent's right foot to the left with both hands, and then swing downward and upward in an arc.

Leg drop: When the opponent kicks the leg with the right front kick, grab the lower end of his calf with both hands, then bend his arm and lift it up. After holding his feet with both hands, take a step to the right at the same time and push him to fall forward and upward.

Cut off: the left arm passes through the opponent's right shoulder, presses forward, cuts his neck and falls.

Defense method

Defense is a method that can restrain and weaken the opponent's attack, protect oneself and be in the position of counterattack, with the ultimate goal of defense and counterattack. Accurate and skilled defense can not only protect yourself, but also create better conditions for attack.

Spelling defense: Take the left racket as an example, the palm of the left hand sticks to the ground inward, slaps inward and turns slightly to the right.

Shift defense: the left and right hands bend their arms and shift to the same side of the head or shoulders.

Internal defense: the left and right arms are slightly bent and put out, close to the front of the abdomen, palms up, the left and right hands bend their arms, close to the chest, and stand with palms outward.

External copy defense: the left and right arms are bent outward, and the upper arms are close to the ribs.

Knee lift defense: the center of gravity moves to the right, the front legs are bent, the rear legs are supported, and the upper body posture remains unchanged.

Interception defense; When the opponent is ready to attack, make the hand cut off the leg to intercept the opponent's attack. No contact defense.

Flashback defense: the center of gravity moves backward, and the upper body leans back slightly to dodge.

Side flash defense: upper body dodges to the left or right or dodges to the left and right.

Diving defense: bend your knees to lower your center of gravity, while lowering your head and neck, and dodge your head with both hands.

Jump defense: landing on your feet makes your body jump and flash.

Combination combination

Combination combo is to attack each other continuously with two or more actions. The combo method can be divided into six types: punch combo, leg combo, punch combo, punch combo, leg combo and punch combo. It can not only attack continuously with one stroke, but also strike repeatedly.

Due to the diversity of technical movements, combo methods are also varied and ever-changing, but the combination is not blind. Only by combining and matching according to the rationality of action transformation, the feasibility and timeliness of application in actual combat can we achieve the effect of combo. When using, we should pay attention to the combination of reality and reality, so that the opponent can be hit at many points, which is hard to prevent. In addition, we should pay attention to the connection between actions. Generally speaking, the structure of the first level is the best click posture of the second level.

Specialized technical training

Technical training is the core content of the overall training of Sanda. The technical level determines its sports performance. Good physical fitness is the basis of mastering and improving Sanda techniques. Only by mastering the technology can we effectively play its physical training. The basic training of Sanda refers to the training of attack and defense actions such as hitting and falling. Objective To make athletes master these movements skillfully and use them flexibly in actual combat.

In-situ practice: use in-situ practice, focus on the main points, and constantly try to figure out the line order, power point and body posture of the action. Relax naturally when practicing, and you don't need to overexert quickly. Complex movements can be broken down into exercises. From slow to fast, you can gradually master the correct action method and continuously improve the quality of action.

Comprehensive footwork practice: after in-situ practice, according to the actual needs, combined with the corresponding footwork practice, improve the attack distance, make the defensive mobility closely linked with actual combat, gradually make the technical movements coordinated and accurate, and lay a good foundation for the technical application in the case of offensive and defensive confrontation.

Imaginary drill: a style of play in which the opponent's offensive and defensive actions or States are assumed and imagined to carry out offensive or defensive counter-attacks. Doing imaginary unarmed exercises has an immersive state of facing the opponent's actual combat, which can improve the reaction ability and speed, cultivate the will to fight, and master the specific styles of various battles.

Targeting exercise: Targeting exercise is an exercise with chest target, hand and foot target, sandbag and other auxiliary equipment as the target, and it is an important means to improve technical movements and improve movement speed and strength. Require accurate, fast and hard action in order to completely hit the target.

Moving target shooting practice: Moving target shooting practice is that the coach or companion holds a small target and constantly changes the angle, position and direction. A practice method that requires the practitioner to respond quickly and flexibly and use various techniques to hit.

Through practice, it can effectively improve the action quality of the practitioner's attack and defensive counterattack, and improve the attack speed, accuracy, distance, reaction ability and adaptability. Establish a stable conditioned reflex action and gradually realize automation.

Offensive and defensive exercises. Conditional attack and defense is to stipulate that one side attacks the other side with boxing to prevent the other side from defending or attacking the leg, and the other side wrestles with the leg.

Conditional attack and defense exercises: targeted training can effectively train and improve some abilities of practitioners and the ability to use certain methods. Arbitrary attack and defense, such as specified strength and speed, or competition with large athletes, can be used to improve the actual combat ability of technology, cultivate the ability of technical application and the good quality of daring to fight under difficult conditions, effectively improve the technical level and physical fitness of practitioners, and is also an effective measure to sum up and accumulate actual combat experience.

Through study, you can master the basic principles and technical methods of Sanda, and through popular science training, you can have a certain foundation of Wushu Sanda, strengthen your body and cultivate martial arts morality!