What are the moves of Sanda?

The main techniques of modern Sanda are fist, leg and wrestling.

The main techniques of boxing are: straight boxing, hook boxing and swing boxing, among which the techniques of jab boxing and whip boxing have evolved.

The main techniques of kicking are: side kicking, kicking and whipping. Now kicking and side kick are commonly used in competitions.

However, only a few experts can freely use more difficult large-scale leg techniques in actual combat, such as swinging back, cheating, kicking back, amputation and so on.

Wrestling is an important symbol of modern Sanda. There are many techniques, but they can be roughly divided into throwing and tripping. The former mainly relies on strength to forcibly destroy the other side's center of gravity and make the other side lose its balance, while the latter mainly relies on clever force, but the technical difficulty is greater than the former.

Sanda physical training methods:

First, endurance training.

Long-distance running: The requirements are 400 meters runway, women's 15 laps, men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds.

Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on paths and ridges at an altitude of not less than 2000 meters for one or two days, once or twice a week. If time and other conditions do not allow, you can also use swimming and cycling instead of long-distance running, with the same amount of exercise.

Second, strength training.

Thigh strength training: the thighs are parallel to the ground and walk like ducks, 30 meters in a group, 5 groups at a time, without rest. ?

Leg strength training: tiptoe jumping, thigh not exerting force, 30-meter group, 5 groups once, without rest in the middle.

Upper limb strength training: a group of 8 push-ups, doing 5 groups; Pull-ups are done in groups of six and five.

Lumbar and abdominal strength training: Sit-ups with rotation, 15 or 20 times as a group, do 3 groups.

Third, balance training.

One-legged balance: standing on one foot completes many forward and backward movements.

Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam; Or hop.