Basic training methods of Judo
1. Basic standing posture
The basic standing posture refers to the posture adopted by athletes when fighting in a standing state. According to different standing postures, it can be divided into natural standing posture, left standing posture and right standing posture.
(1) Natural standing posture
Stand with your feet open, the distance between your feet is basically shoulder width, your toes are forward, your legs are bent at the knees to lower your center of gravity.
(2) Left standing posture
Stand diagonally with the left foot in front and the right foot behind. The distance between the two feet is approximately equal to shoulder width, and the knees are bent to lower the center of gravity.
(3) Right standing posture
Stand with your right foot in front and your left foot diagonally behind. The distance between the two feet is approximately equal to shoulder width. Bend your knees to lower your center of gravity.
2. Support
The so-called support is a self-protection technique when falling. The purpose is to reduce the impact of falling and protect yourself. According to the different throwing techniques, it is divided into front receiving body, rear receiving body, side receiving body and rolling receiving body.
(1) Preceptor
①Method of primary practice
Kneel on the ground, with both forearms inward into a figure-eight shape, palms facing down, fingers Close together naturally, with the two tiger's mouths facing each other, place them on the chest, draw in the abdomen and tighten the waist, straighten the upper body, fall forward, and lock the wrist joints. The palms and forearms form one body and are in contact with the mat, and the two knees work together to support the body. The chest and abdomen should not touch the mat
②Step-by-step method of improvement
In a semi-standing position with the legs separated laterally, The two forearms are turned inward into a figure eight shape, with the palms facing downwards, the fingers naturally close together, the two tiger's mouths facing each other, placed in front of the chest, tightening the abdomen and tightening the waist, straightening the body, falling forward, and locking the wrist joints. The palms and forearms form one body and are in contact with the mat, and the toes work together to support the body. The chest and abdomen should not touch the mat.
③The final practice method
Stand naturally, with the two forearms inward in a figure eight shape, the palms facing down, the fingers naturally close together, the two tiger's mouths facing each other, placed in front of the chest, and the abdomen Tighten your waist, straighten your body, fall forward, and lock your wrist joints. The palms and forearms form one body and are in contact with the mat, and the toes work together to support the body. The chest and abdomen should not touch the mat.
(2) Back to the body
①Methods for primary exercises
In a full squat state, wrap your arms around your knees, shift your body's center of gravity backward, and bring your hips closer to your heels. At the same time, hold your chest, tuck your abdomen, tuck your chin, and look at your lower abdomen. As the body leans back, swing the arms diagonally to both sides of the body, with the angle between the arms and the body being 45°. . With your palms facing down, your fingers naturally close together, your two tabs facing inward, lock your wrist joints, and your palms and forearms form one body. The hips, waist, and back touch the mat in sequence and roll backwards, hitting the mat while your body is in contact with the mat.
②Method for gradual improvement
In a half-squat state, raise your arms flat in front of you, bend your knees and squat to lower your center of gravity, bring your buttocks closer to your heels, and at the same time hold your chest, abdomen, and chin in , Visually look at your lower abdomen. As the body leans back, the arms swing diagonally to both sides of the body. The angle between the arms and the body is 45°.
Put your palms down, fingers naturally close together, the two tabs facing inward, lock the wrist joints, and the palms and forearms form one body. The hips, waist, and back touch the mat in sequence and roll backwards, hitting the mat while the body is in contact with the mat.
③The final practice method
In a natural standing position, bend your knees and squat down to lower your center of gravity. Lower your arms with your center of gravity, lift them up into front raises, and move your buttocks toward your heels. , simultaneously hold your chest, tuck in your abdomen, retract your chin, look at your lower abdomen, lean back your limbs and wave your arms diagonally to both sides of the body, with the angle between the arms and the body being 45°.
Put your palms down, fingers naturally close together, the two tabs facing inward, lock the wrist joints, and the palms and forearms form one body. The hips, waist, and back touch the mat in sequence and roll backwards, hitting the mat while your body is in contact with the mat.
①Methods of primary exercises
In a full squat state, raise both arms flat in front of you, the right (left) leg supports the body's center of gravity, the right (left) hand is in front of the abdomen, and the left (right) The legs are stretched forward, and the left (right) arm follows the thrust of the left (right) leg. The forearm on the right (left) side of the body is naturally bent and thrown towards the right (left) shoulder position. At the same time, the chest, abdomen and chin are retracted. Look at your lower abdomen.
The limbs fall to the left (right) side, the left (right) arm swings diagonally from the right (left) shoulder position through the chest and abdomen in the direction of falling, the angle between the left (right) arm and the body for 450. With your palms facing down, your fingers naturally close together, your tiger's mouth facing inward, lock your wrist joints, and your palms and forearms form one body. Touch the pad with your body side, hitting the pad while your body is in contact with the pad.
② Method of gradually improving
In a semi-squatting state, raise your arms flat in front of you, right (left) leg to support the body's center of gravity, right (left) hand belly in front, left (right) The legs are stretched forward, and the left (right) arm follows the thrust of the left (right) leg. The forearm is naturally bent and thrown to the right (left) shoulder position on the right (left) side of the body. The right (left) leg bends the knees and squats down. Lower your center of gravity, move your buttocks toward your heels, and at the same time hold your chest, abdomen, and chin to look at your lower abdomen.
The limbs fall to the left (right) side, the left (right) arm swings diagonally from the right (left) shoulder position through the chest and abdomen in the direction of falling, the angle between the left (right) arm and the body is 45. . With your palms facing down, your fingers naturally close together, your tiger's mouth facing inward, lock your wrist joints, and your palms and forearms form one body. Touch the mat with your body side, hitting the mat while your body is in contact with the mat.
③The final practice method
In a natural standing position, the right (left) leg supports the body's center of gravity, with the right (left) hand in front of the abdomen, and the left (right) leg is straight and lifted off the ground , the left (right) arm swings forward as the left (right) leg is lifted, and the forearm naturally bends towards the right (left) side of the body and swings towards the right (left) shoulder, the right (left) leg bends the knees and squats down to lower the center of gravity, and the buttocks move towards Keep your heels close together, hold your chest, abdomen, and chin at the same time, and look at your lower abdomen. Your limbs will fall to the left (right) side, and your left (right) arm will swing diagonally from the right (left) shoulder position through the chest and abdomen forward to the direction of falling, and the left The angle between the (right) arm and the body is 45°.
Put your palms down, keep your fingers together naturally, and lock your wrist joints so that your palms and forearms form one body. Touch the mat with your body side, hitting the mat while your body is in contact with the mat.
(4) Rolling to the body
①Method of primary practice
In the kneeling shooting position, bend the left (right) leg in front of the right (left) knee With the ground behind you, raise your arms straight in front, fingers together naturally, hands facing each other, move your body forward and touch the mat with both hands, turn your head to the right (left) side of your body, face on the same side toward the mat, push your legs straight so that your knees Leave the ground and move the body's center of gravity forward, bend your elbows in the forward direction and roll forward through the back of your left (right) shoulder.
The right (left) arm swings to the side of the body in the rolling direction, and the angle between the right (left) arm and the body is 45°. . With your palms facing down, your fingers naturally close together, your tiger's mouth facing inward, lock your wrist joints, your palms and forearms form one body, and hit the mat while your body is in contact with the mat. Touch the pad on the side of the body, and place the left (right) arm in front of the abdomen.
②Method of gradual improvement
Stand diagonally, with the left (right) foot in front and the right (left) foot behind, fingers naturally together, hands facing each other, legs facing each other, Bend, lean forward, hands close to the mat, turn your head to the right (left) side of your body, face on the same side toward the mat, straighten your legs to move your body forward.
Touch and support the mat with both hands, then bend your elbows and roll forward through the back of your left (right) shoulder. Swing your right (left) arm to the side of the body in the direction of rolling. The right (left) arm is between the body and the body. The angle is 45.
Put your palms down, fingers naturally close together, mouth facing inward, lock your wrist joints, your palms and forearms form one body, and hit the mat while your body is in contact with the mat. Touch the pad on the side of the body, and place the left (right) arm in front of the abdomen.
③The final practice method
In a natural standing position, step forward with your left (right) foot and follow with your hands, forming a situation where the left (right) foot is in front and the right (left) foot is behind. Standing diagonally, fingers naturally close together, hands facing each other, legs bent, body stretched forward, hands close to the mat.
Turn your head to the right (left) side of your body, face the same side toward the mat, straighten your legs to move your body forward, touch and support the mat with both hands, and then bend your elbows through the back of your left (right) shoulder Roll forward, swing your right (left) arm to the side of the body in the direction of rolling, and the angle between the right (left) arm and the body is 45°.
Put your palms down, fingers naturally close together, mouth facing inward, lock your wrist joints, your palms and forearms form one body, and hit the mat while your body is in contact with the mat. Touch the pad on the side of the body, and place the left (right) arm in front of the abdomen.