The preparation posture, also known as actual combat posture or preparation posture, is the basic standing posture of both sides at the beginning of competitive taekwondo competition. The preparation posture should be convenient for offensive and defensive counterattack and footwork movement.
(1) course of action
1. Feet are shoulder-width apart and arms are perpendicular to the body.
2. Put your left foot or right foot in front of the other foot, stand with your feet one step back and forth so that your bodies are facing each other. At the same time, your hands are half clenched, your shoulders sink, and your arms naturally bend your elbows.
3. The center of gravity falls between the feet, the knees are slightly bent, the glasses look directly at each other's faces, and the chin is slightly retracted.
(2) essentials
1. The position of both arms is not fixed, and one or both arms can droop.
2. The distance between the feet and the height of the center of gravity can be adjusted according to the specific situation. In principle, you can adjust your body center of gravity as soon as possible during exercise.
3. If the center of gravity drops, the angle between the big leg and the small leg is almost equal to 90 degrees, so prepare for the low position.
Second, the basic footwork of preparing posture
Basic footwork in preparation posture refers to the method of moving in different directions after standing in preparation posture.
In the technical system of Taekwondo, footwork is an important part, especially when athletes are new to Taekwondo, they need to spend more time practicing special footwork. Due to the restriction of competitive Taekwondo rules, athletes mainly attack and defend their legs in the competition, so whether the athlete's footwork is flexible determines whether his attack and defense can achieve his own goals to a certain extent, which also makes footwork training play an important role in Taekwondo training.
(1) On the steps
1. Action process: stand on the right frame and step forward with your right foot to become the left frame. or vice versa, Dallas to the auditorium
2. essentials: the last step is to twist your waist to the left and turn your hips. The arm naturally moves up and down at the side of the body, and the center of gravity should not fluctuate too much.
3. Practical use: The previous step is often used to force an opponent to retreat or lure him to attack. When the opponent uses the previous step, he can immediately attack the opponent with offensive techniques.
(2) Take a step back
1. Action process: stand on the right frame, step back with your left foot to become the left frame, and vice versa.
2. Essentials: The center of gravity keeps moving smoothly when retreating, and it is done by twisting the waist to the left, and the arm naturally moves up and down at the side.
3. Actual combat use: When retreating, it is often used when the opponent kicks horizontally. When the opponent is ready to continue to attack, you can use the side kick of the front leg or whip the leg or split the leg to stop the opponent.
(3) Step forward
1. Action process: stand on the right frame, jump forward with both feet at the same time, and keep the right frame ready, and vice versa.
2. essentials: when jumping forward, don't fluctuate too much. Try to move your center of gravity smoothly and keep your feet off the ground.
3. Practical use: when jumping forward, it is often used to quickly approach the opponent and use offensive actions such as side kick or split leg; When the opponent jumps forward, he can use offensive actions such as splitting the front leg, kicking back or spinning back. But sometimes the opponent uses the previous step to lure him to adjust his center of gravity before attacking, so he can take a step back and be used by his opponent.
(4) Take a step back
1. Action essentials: Stand on the right frame, with both feet back at the same time, and keep the right frame ready, and vice versa.
2. Essentials: When going backwards, the center of gravity should not fluctuate too much. Try to move your center of gravity smoothly and keep your feet off the ground.
3. Practical use: When an opponent attacks and needs to quickly distance himself from his opponent, he often uses the back step. At this time, because he has backward inertia, it is difficult to use offensive action again. Generally, he kicks back or spins back with challenging action. Therefore, if the other party uses the back step, he should stop the other party's blocking action; If you use combined movements, you usually use side kicks, kicking or swinging your legs when your opponent takes off.
(5) in-situ change step
1. Action process: stand on the right frame, switch your feet back and forth, switch from the right frame to the left frame, and vice versa.
2. essentials: the center of gravity should not fluctuate too much. Try to make the center of gravity move smoothly and your feet can be slightly off the ground.
3. Practical application: In-situ pacing is often used when the opponent is in a closed position with himself, in order to form an open position with the opponent to help hit the opponent's chest and abdomen, or to prevent the opponent from exerting force on his dominant leg, which makes the opponent feel uncomfortable. When an opponent changes steps in place, he can take advantage of this opportunity to grab points.
(6) Step sideways
1. Action process: The first step is to take the front foot as the axis, move the rear foot to the left (right) side, and change the standing direction with the opponent; The second footwork is standing on the right frame. Move your right foot to the right (or left) first, and then move your left foot to the right (or left) quickly.
2. Essentials: Generally, the body's center of gravity moves to the front foot to facilitate the attack of the back leg.
3. Actual combat use: When the opponent takes the initiative to attack, the reaction speed is fast, move aside, induce the opponent to adjust his body center of gravity, and don't fight back well. Or when the opponent attacks himself, he does not retreat, but approaches the opponent with a sideways step and uses offensive actions.
(7) Step by step
1. Action essentials: stand on the right frame, step your right foot up to the inside of your left foot, and lift your left leg quickly to attack and defend.
2. essentials: when the right foot steps on the ground, the left foot should be lifted quickly, the center of gravity falls on the right leg, and the right knee is slightly flexed.
3. Practical use: Use padding, mainly to attack opponents with front legs when actively attacking.
Taekwondo preparation posture and footwork
Why do some people feel exhausted after exercise? Some people keep fit for many years, but they always catch a cold; Some people want to exercise themselves to grow up, but in fact, it is just the opposite.
Exercise methods vary from person to person. For example, the exercise mode of being fat and thin is different, the exercise mode of increasing muscle circumference and prolonging muscle is different, and there are different occupations and even personality differences. Its exercise method and content should be different.
Some people feel tired after exercise because of too much exercise. Excessive exercise not only increases the burden on the heart, but also easily leads to heart disease. Excessive exercise will also produce more oxygen free radicals in the body, which will directly infringe on cell function, cause tissue cell aging and reduce the body's immunity.
Some people think that exercise can't achieve results without sweating and aching muscles. This is really a misunderstanding. Sweating just balances the body temperature. When it is hot, you will sweat if you don't exercise. Muscle soreness is caused by insufficient muscle softness, insufficient warm-up before exercise, excessive exercise fatigue and other reasons. Can't be used to measure the exercise effect.
Moderate exercise can make you emotionally stable and energetic. Exercise heart rate is generally controlled at 100- 120 times. Of course, you should also decide your personal exercise according to your physique and age.
Incidental: treatment of muscle strain
Muscle strain-refers to the injury caused by the tearing of muscle fibers. It is mainly caused by excessive exercise or insufficient warm-up. The severity of the injury can be known according to the degree of pain. Once the pain is induced, stop exercising immediately, and apply ice cubes or cold towels to the pain points for 30 minutes to make the small blood vessels contract and relieve local congestion and edema. Avoid rubbing and hot compress.
You must make a sound when practicing taekwondo.
1. This is the momentum of Taekwondo, which can shock opponents.
2. While making sound, you can exhale internal qi to make your body concentrate.
3. Can send explosive force to give the opponent the most violent blow.
Taekwondo uses position to express the knowledge, technical level and skills of practitioners. Taekwondo is divided into ten grades and nine grades according to the level of practitioners. Beginners gradually rise from level 10 to level 1, and then re-enter level 1. The higher the level, the higher the level, up to nine.
Because taekwondo practitioners wear uniform white clothes to show purity, the level of practitioners is mainly determined by the color and characteristics of belts.
The following is a list (belt) of Taekwondo grading system from low to high:
1. Leucorrhea
2. Yellow belt
3. Of a light-skinned mixed-race person
4. Blue Ribbon
5. High blue
6. Red Ribbon
7. Red Belt Level 1
8. Red Belt Level II
9. Red Belt Level 3
10. Black Belt Part I
1 1. Black Belt Part II
12. Black Belt Part 3
13. Black Belt Part 4
14. Five black belts
15. Six black belt parts
16. Seven black belts
17. Eight black belts
18. Nine black belts
Usually Taekwondo practitioners are called beginners before they get the black belt qualification. Beginners can take the exam held every two months. If you pass the exam, you can be promoted to a higher level. Generally speaking, it only takes one to one and a half years from the beginning of leucorrhea to taking black belt.
After passing the black belt, except for one paragraph that takes one and a half years to pass the second paragraph, all other paragraphs can take the exam and enter the next paragraph one year later. But usually only seven paragraphs can be obtained, and eight and nine paragraphs are only awarded to extremely excellent and outstanding people.
As long as you get 60 points, you will pass the exam. Every time you exceed or fall below 10, you can jump or drop one level accordingly. "
The assessment content includes knowledge, quality (routine), strength, technology and practical skills of Taekwondo. The following table is the basic content of each level of examination:
Ten, nine (leucorrhea) basic knowledge and basic skills (such as forward kick, spin kick, etc.). ), Tai Chi chapter, etc.
Eight (yellow belt)
Seven (high yellow) difficult basic skills (such as reverse kick, turn around, spin kick, etc.). ), the second chapter of Tai Chi, the third chapter of Tai Chi, etc.
Six (Blue Ribbon)
Five (high blue) difficult basic skills (such as the following spin kick, jump spin kick, etc.). ) and action (broken board, etc. ), four chapters of Tai Chi, five chapters of Tai Chi, conditional actual combat, etc.
Four, three, two, one-level difficulty techniques and movements (such as jumping obstacles and breaking boards, etc.). ), Tai Chi Chapter Six, Seven and Eight, Practical Skills (Level One? Quot one to two ") and so on.
The assessment items above the black belt include the above, but the difficulty increases. The quality evaluation in the first to sixth paragraphs is: North Korea, King Kong, Taibai, Pingyuan, Jin Shi or Ji Tai, Chunquan, Hanshui and Ru Ru.
Taekwondo upgrade exam content
Leucorrhea ascending yellow belt
The first chapter of Taiji, forehand boxing, forward kicking, downward chopping, upper defense, lower defense, internal defense and external defense.
Yellow belt ascending advanced yellow belt
The second chapter of Taiji, horizontal kick, kicking, sliding (front and back) horizontal kick, sliding downward split, lunging forward, lunging forward, turning and horizontal kick.
Advanced yellow belt lifting blue belt
The third chapter of Taiji, Forefoot Cross Kick, Upper Step Cross Kick, Upper Step Split, Jump Split, Rear Foot Side Kick, and Three-Seven Step Hand Knife Plus Positive Boxing.
Blue Ribbon Ascending Advanced Blue Ribbon
Four chapters of Taiji, side kick (sideslip side kick, back foot side kick, step side kick), back kick, counter-attack cross kick, hand piercing, two-handed knife, actual combat, chopping and breaking the board.
The blue ribbon rose to a quasi-red ribbon.
Five chapters of Taiji, kick after counterattack, double fly kick, front foot cross kick counterattack, front foot split counterattack, front fist counterattack, and side kick to break the board.
The quasi-red band rises to the first red band.
Six chapters of Taiji, hook kick (back foot hook kick, sliding step hook kick), whirlwind kick, back kick, actual combat, and back kick to break the board.
The red belt rose from level one to level two.
Chapter 7 of Taiji, backspin kick, backspin kick in the previous step, backspin kick to break the board, and actual combat.
The second red band rises to the first red band.
Eight chapters of Taiji, comprehensive strengthening, full-step interception training.
At the beginning of the rise of the first-class red belt
From chapter 1 to chapter 8 of Tai Chi, one of them was randomly selected: Koryo, fist smashing, hind foot smashing, the first match against the same level in actual combat, the second match against the junior, and side foot smashing.
Note: Due to regional differences, there will be some differences. (In some areas, advanced yellow belt = green belt, advanced blue belt = brown belt)
Taekwondo with color
Leucorrhea has no color, which means that practitioners don't have any knowledge of Taekwondo, and everything starts from scratch.
The yellow belt with the color of the earth indicates that just as plants take root and sprout in the soil, practitioners should lay a good foundation for Taekwondo at this stage.
The color of the plants in the green belt indicates that the taekwondo skills of the practitioners have begun to flourish.
The colors of the basket with the sky represent the following.