Martial Arts

Flexibility is practiced by 99% of martial arts schools. However, under the pressure of not being afraid of hardship in practicing martial arts, some masters mistakenly introduced this sentence to encourage students to learn, and the leg press began. It was quite hard at the time. Some masters did not follow the scientific cycle of progression and asked their students to pull and press hard. As a result, many juniors who were new to martial arts suffered from strained ligaments and great pain. I remember watching a TV recording of a teaching situation in a martial arts gym in Wudang. The instructor asked the students to lie on the ground, and several people helped to hold down the practitioner. Then the instructor took one leg and moved it a few times and suddenly pressed it to the end, followed by a scream, and then The twitching body, the pitiful tears, and such barbaric training methods are really sad for the martial arts world!

Here our exercises are mainly based on the principle of cyclical and progressive, healthy exercises, but in our exercises we must grasp the key of "static stretching". Our flexibility exercises are: warm-up activities, Shock exercises, static stretches, kicks.

Warm-up activities; can reduce the possibility of strain caused by pressing the legs at the beginning. After warm-up, it is very helpful to stretch the ligaments.

Shocking exercise is a necessary process to start. There is a trick to this exercise. It is to press down a little bit at a slightly sore angle, and then return to the slightly sore angle. Repeat practise. Never press it toward your legs once, and then come back and relax once. The effect of this practice will be slow.

Static stretching; this practice method is the key to the problem. This practice method can effectively extend the time of the ligament's stretched state. The ligament rebounds slowly. In the static state, when the ligament is stretched to the limit, it can remain still for more than 10 seconds. , and then relax. This 10 seconds is a very long and painful time for students who are studying abroad, but this is the key to solving the problem. Everyone must persevere for their own success.

Kicking exercises mainly consist of forward kicks, side kicks, and horizontal kicks. The main purpose is to stretch the ligaments, improve the elasticity of the ligaments, and lay the foundation for other actual combat kicks.

Let's start practicing-------

(Students who already have basic skills can already do horizontal and vertical crosses very well and can skip this chapter to practice)< /p>

Practice begins

You can practice after running. If you run, you should fully move your body joints before running to prevent injuries to your crooked feet.

1: Head movement:

Keep your shoulders down at all times, 1 lower your head to the limit: stretch the back of the neck (Figure 1-1); 2 raise your head to the limit: pull Stretch the neck forward (Picture 1-2); 3. Stretch the side neck muscles to the left (Picture 1-3), then to the right (Picture 1-4); then rotate the head from left to right 8 times, Then turn back 8 times, forming a group, and repeat the exercise for 2 groups, that is, 4×8 beat rhythm.

Then hold the head with both hands, pull the head forward with force, and resist the head backward with force to form a static resistance force to improve the strength of the neck and strengthen the bones (Figure 1-4-1). Practice for about 20- 30 seconds. Then support the chin with both hands, lift the chin forcefully, and press the head down at the same time to develop static strength (Figure 1-4-2). Practice the same for 20-30 seconds.

2: Waist exercise:

Clench your arms lightly and place them flat in front of your body (Figure 1-5), twist your waist back to the left to the limit, and then twist your waist back to the right to the limit (Figure 1-6, 1-7, 1-8), practice 4×8 shots, then hold your head with both hands (Figure 1-9), stretch to the right side to the limit again and again, and stretch your left waist (Figure 1- 10, 1-11), after 8 times, change to the left side and stretch the right waist (Figure 1-12, 1-13), change direction after 8 times, and shoot 4×8.

3: Upper limb activities:

Arm-circling exercises: Make fists with straight arms behind your back, with the backs of your fists facing each other (Figure 1-14), and wrap around backwards (Figure 1-15, 1- 16, 1-17, 1-18), 8 times and then go forward 8 times, repeating 4×8 shots.

Chest expansion exercise: Place your hands with straight arms and fists facing each other (Figure 1-19), move your arms with straight arms backward to expand your chest (Figure 1-20), and practice 4×8 beats repeatedly.

Arm shaking exercise: The arms collide with each other to improve the resistance of the forearms and make the forearms strong and strong. Practice 4×8 shooting. (Figure 1-21, 1-22, 1-23, 1-24)

4: Lower limb activities:

1 Practice by pressing on the ground: Stand with your feet parallel and shoulder width apart, Interlace the fingers of both hands, bend down (Picture 1-25), and then try to touch the ground with both hands (Picture 1-26). Pay attention to straightening the legs and never bending them. Practice 4×8 shots, and then maintain the status in Figure 1-26 for 10 seconds. If the palm of your hand cannot touch the ground, you should press it to the limit and hold it for 10 seconds. Stillness is the key, and you need to practice your postures very hard in the future!

2 Leg-hugging exercise: Straighten your legs and put them together, hold the back of your calf with both hands (Picture 1-27), then press your chest to the leg (Picture 1-28), and shoot 4×8 Stay still for 10 seconds. Remember to keep the leg pressing posture until the leg ligaments are slightly sore, then press it toward the leg and then return to the slightly sore state. Practice it repeatedly. This will be required for other postures in the future, so I won’t repeat it.

3-part leg mutual pressure: stand with legs parallel about twice shoulder width, put your hands behind your back (Picture 1-29), press with your chest to touch the left leg (Picture 1-30), and bounce up (Picture 1-31) Then lower your body and press the right leg (Picture 1-32), and practice 4×8 shots repeatedly.

4-Split Leg Single Press: Stand with your legs parallel and about twice shoulder width apart, put your left hand behind your back and hook the outer ankle joint of your left foot with your right hand (Figure 1-33), use your chest to press your left leg with your right hand facing inward. Pull to assist in practice (Figure 1-34) and practice 4×8 shots. Then tense and rest for 10 seconds, switch to the right leg and practice the same as the left leg. (Figure 1-35, 1-36) After practicing 4×8 beats, tighten and rest for 10 seconds.

5 Hip-opening exercise: Stand with your legs in a long stride, with your feet bent outwards, hands on your knees, turn your upper body to the right (Picture 1-37), body upward (Picture 3-38), downward and forward (Picture 1-39) ) When doing the cross-over exercise, pay attention to pushing the buttocks forward, and never tilt the buttocks during the exercise. This posture mainly exercises the root joint of the left thigh, practice 8 times. Then turn your body to the left and practice up and down movements (Figures 1-40 and 1-41). This posture mainly exercises the right thigh root joint. Practice 8 times, and finally practice 4×8 beats.

6 Medial stretch: Squat down with your right leg and extend your left leg sideways, hold your knees with both hands (Figure 1-42), perform forward and downward compression exercises (Figure 1-43), and push your right hand outwards knee. Switch to the right leg and practice the same requirements as the left leg (Figure 1-44, 1-45). Practice 4×8 beats.

7 Low positive leg pressure: Stand upright, take a step forward with your left foot, bend your right leg, straighten your left leg and hook your toes back (Figure 1-46), use your chest to drop and press the left leg. (Figure 1-47), practice 4×8 beats repeatedly, then tighten and rest for 10 seconds. The requirements for switching legs are the same as those for the left leg. (Figure 1-48, 1-49)

8 Low side leg press: Stand with your legs twice as wide as your shoulders, bend your right leg, straighten your left leg, point your toes upward, and turn your upper body to the left, touching your ribs With the left leg (Figures 1-50 and 1-51), press and hold for 4×8 beats, then tighten and rest for 10 seconds. The exercise requirements for the right leg are the same (Figures 1-52 and 1-53).

Lunge leg press: Stand in a lunge with your legs spread forward and backward (left front pose, Figure 1-53-1), and press up and down (right front pose, Figure 1-53-2)

9 One-legged: Sit on the ground, spread your legs to the left and right as far as possible (Picture 1-54), hold your left foot with both hands, touch your left leg with your chest, practice 4×8 beats repeatedly, then tighten and rest for 10 seconds (Picture 1-54) 1-55), hold your right foot with both hands, touch your right leg with your chest, practice 4×8 beats repeatedly, then tense and rest for 10 seconds (Figure 1-56), and then touch the ground with your chest (Figure 1-57, 1- 58), repeat the 4×8 shot and then tense and rest for 10 seconds.

10. Median positive leg pressure: Place your left foot on an object that is higher than about the same height as your belly button. Stand your right leg upright with your toes forward (Figure 1-59). Hold your toes with both hands and use your chest. Press and touch the left leg again and again (Figure 1-60), practice 100-200 times, then tighten and rest for 10 seconds. Switch to the right leg and perform the same exercise as the left leg (Figure 1-61, 1-62).

11 Median lateral leg press: Place your left foot laterally on an object that is higher than about the same height as your own navel, stand your right leg upright (Figure 1-63), and use your ribs sideways once and for all Press the left leg (Figure 1-64), practice 50-100 times, then tighten and rest for 10 seconds. Switch to the right leg and perform the same exercise as the left leg (Figure 1-65, 1-66).

12. Median cross-leg press: Place your left foot laterally on an object that is higher than about the same height as your own belly button. Stand your right leg upright (Figure 1-67), and push forward across your body until you reach your left foot. With the waist and shoulders in a straight line (Figure 1-68), practice for 2 minutes, then switch to the right leg and practice for 2 minutes.

Kicks

The kick here is relatively simple. Its purpose is mainly to stretch the ligaments, not for actual combat, but it is also very important. He will do it well in actual combat in the future. The basics of kicking.

1: Forward kick: Take a step forward with your right foot (Picture 1-69), and at the same time push the toes of your left leg back, kicking straight to the highest point (Picture 1-70), mainly Keep your legs close to your chest. When landing, use the soles of your front feet to return to the ground (Figure 1-71). Use elasticity to reduce the force of hitting the ground. Then take a step forward with your left foot (Figure 1-72) and kick out with your right leg (Figure 1-72). 1-73). Repeat this exercise 30-50 times.

2: Side kick: Stand sideways, take a step forward with your right foot towards your left foot (Picture 1-74), kick your left leg straight back with the toes of your left leg (Picture 1-75), when you land on the ground Use the forefoot to fall back to the ground (Figure 1-76). Use elasticity to reduce the force of hitting the ground. Practice more than 20 times. Switch to the right kicking leg (Figure 1-77, 1-78) and practice more than 20 times.

3: Horizontal kick: This kick is mainly used to open the cross. It is a bit awkward to practice at first, but it is a very important basic kick and everyone must practice it well. Stand sideways (Picture 1-79), take a step with your right foot inward of your left foot (Picture 1-80), and then swing your straight legs laterally high (Picture 1-81), focusing on your feet, waist, and shoulders It must be in a straight line and never raise your buttocks to kick. Practice 30 times with your right leg (Figure 1-82, 1-83). Practice 30 times.

Splits exercises

After practicing the above basic flexibility for 10 days, you can add the following exercises. The following exercises are somewhat difficult, so everyone should be careful when starting. Don't practice too hard to prevent yourself from getting injured. You must follow the principle of gradual progress. Everyone's natural flexibility is different, so you don't have to worry about yourself not being as good as others despite taking the same amount of time. , I think that I am not good enough to practice martial arts. As long as I work hard and persevere, I can still practice very well.

1: Straight Leg Kung Fu: This exercise has the same requirements and postures as the ones mentioned above. The reason why I practiced it again here is to prepare the ground for stretching activities later. According to The above one-leg leg requires practice once, and then do the following exercises.

2: Horizontal cross exercise: This exercise is very difficult in flexibility and is also a very important basic skill. Everyone must meet the requirements. Starting from the above position, support the ground with both hands and lift the buttocks off the ground. , the inner sides of both feet touch the ground (Figure 1-84). Check yourself at this time. Straighten your legs, and the buttocks of both legs must be in a straight line. Then press down on your body (Figure 1-85). Repeat the practice for no less than 50 times. —100 times, then press down as much as possible to maintain a still position for 10 seconds. You can sit on the ground and rest for a short while in a one-legged posture, and then practice again. Repeat 3 times.

3: Vertical split exercise: Put your left leg in front, right leg behind and support your hands on the ground (Figure 1-86), then press down into (1-87), practice 50-100 times and rest for 10 seconds , switch to the right leg and practice 50-100 times and stay still for 10 seconds (Figure 1-88, 1-89). You can also sit on the ground and rest for a short while in a one-legged posture, and then practice again and repeat several times.