What is the training method of Sanda basic skills?

First, practice endurance long-distance running. After running, leg pressure, positive pressure, lateral pressure, counter pressure, imaginary step, servant step, split leg lateral pressure.

2. Speed: punch with a small dumbbell in your hand and practice with sand leggings on your legs. The effect of alternating practice with and without load will be better.

Three. Strength: 300 push-ups (palms, fingers, fists) every day, sit-ups, prone body flexion, supine at both ends, 500 squats, each group 100, leapfrog, duck step, heel lift, better weight-bearing effect, and bench press and squat barbell if possible.

Leg control: Leg control refers to a static training method of placing piles according to posture when kicking action is completed (that is, one leg is supported and the other leg is lifted into kicking action), which can be carried out with any kicking action. But the most common and effective is the side kick control.

Five, one-legged squat: stand step by step, one leg straight up, at a 90-degree angle with the body, the other leg slowly bends, the center of gravity moves down, the body sits down, until the squat posture is fully formed, and then slowly straighten the supporting leg and jack up the body. During the movement, the lifted leg must always make a 90-degree angle with the body, and you can't fall.

Skipping rope: Skipping rope is the most economical and practical training method, which is widely used by many fighting techniques in the world. It can not only effectively train leg strength, but also enhance the coordination of the whole body. This is a daily exercise.

Matters needing attention in Sanda reading

1, how about leg press. Leg press is an indispensable first link in the training course. Beginners must pass this level first, and even famous athletes must go to leg press every day. Leg press can't be too hasty. Beginners should never try to be fast for the sake of cleverness and elegance. Leg press is a very safe training program and should not be injured. My friends, if leg press caused the ligament strain, the main reason is that he didn't step by step, regardless of the pain, and forced his strength. In order to prevent injury, I emphasize that leg press's method should be correct. If the method is not correct, it may lead to leg deformation and affect the improvement of technical movements in the future. If there is a special coach, you can practice according to the coach's arrangement. In the process of leg press, we should not be eager for success, but should be from light to heavy, and we should not push too hard. If you push too hard at once, it is easy to strain the ligament and you can't carry out normal training. In addition, in the process of kicking, you should not push too hard, but kick up slowly according to the degree of leg press.

2. In technical action training, we should pay attention to strengthening weak links and relaxing muscles. In Sanda training, the waist is the most vulnerable part, but it is also a key fulcrum. No matter which technique is driven by the waist, special attention should be paid to the practice of waist strength in warm-up activities and exercises. After the warm-up activity is completed, do one or two groups of light weights first, so that all parts can adapt to avoid injury, and then strengthen the practice. At the end of strength exercises, in order to relax muscles from becoming stiff, we should add some auxiliary exercises, such as sprinting, quick air raid or sandbag exercises, so that the strength of exercises can be exerted in the quick content and achieve the expected results. After the training, two people should do muscle massage with each other to relax 10 minutes.

3. In actual combat technical training, we should pay attention to reaction exercise and psychological exercise. Strengthen reaction practice before the first actual combat, and then carry out actual combat practice. When choosing an opponent, you should choose an opponent who is equal to your own strength, which is conducive to cultivating your self-confidence. If the opponent we choose is too strong, then the opponent will be badly beaten in the first actual combat, and there will be fear of actual combat, which will greatly improve and play its actual combat skills in the future.

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