How to teach yourself in Sanda

1, in-situ standardized action exercises

After being familiar with the essentials of action, pay attention to the action line, the starting point, the end point and the acceleration point of strength. Repeat an action exercise according to the main points. Complex motor skills should also be broken down into exercises. At this time, the training should not require the speed and strength of the action, but should focus on the essentials of the action, the starting and ending routes, the focus of the target, and the mechanism of the force. Through this kind of repeated practice, students' awareness of action can be continuously strengthened, thus forming a correct dynamic stereotype.

2. Exercise combined with footwork.

After mastering the standard movements through in-situ practice, practice individual techniques in combination with the corresponding pace. Combined with the principle of footwork, the fist moves the legs; In wrestling, it is "twist your waist as soon as you step on your shoulder, and you will see a fall as soon as you insert the cover." The purpose of combined footwork training is to keep balance in dynamics and improve the ability to complete various offensive and defensive actions in marching.

3. Air raid practice

Air-raid exercise is an important training method to master motor skills skillfully, which can strengthen and improve the information transmission function of nerve conduction communication, and then improve the adaptability and reaction speed of movements. The practice of "air raid" can be divided into several steps or stages according to the mastery of technology.

Extended data:

Matters needing attention in Sanda practice

1, before practice

Get ready for activities, such as running, skipping rope and playing games. All joints should be fully mobilized, and leg press and leg lifting exercises should be done well to avoid joint and muscle injuries caused by overexertion during training. Do resistance exercise for more than ten minutes, hit it yourself, or let others kick you in the face, abdomen, arms, etc. Confrontation and contact are from light to heavy, from slow to fast, so don't rush for success.

2. In actual combat practice

Wear protective gear, don't hit the parts without protective gear, don't joke, don't quarrel. Or intentionally hurt people, to talk about martial arts.

3. After practice

Do some adjustment activities, such as walking slowly, expanding chest, turning waist and massaging muscles. , eliminate fatigue. Don't swim immediately, or lie on the wet ground, and don't stay in the air outlet for a long time. Drink plenty of water.

References:

Baidu Encyclopedia: Sanda