1. Can Sanda strengthen your muscles
Practicing Sanda can strengthen your muscles. The unique training method of Sanda belongs to the combination of aerobic and anaerobic. Women’s Sanda training can not only make the body burn fat quickly and become more perfect, but also make the body fuller. It can improve the flexibility and coordination of the body, and has a significant effect on improving the internal and external temperament. Male Sanda training can improve the muscle mass and muscle density, improve the metabolic rate, prevent the body from getting fat, and show the beauty of male in confrontation training!
2. Other benefits of Sanda
Self defense and self-confidence enhancement: usually, girls’ self-protection ability is relatively poor. Through Sanda practice, girls can improve their self-protection ability. In the face of danger, they can also be calm and resourceful. In case of danger, they can use martial arts to protect themselves.
Cultivate sentiment and shape character: long-term Sanda training can train people’s will quality, cultivate people’s indomitable, courageous, resolute and positive spirit of not giving in to difficulties. Through confrontation, especially with strong players, we can overcome cowardice and cowardice, enhance courage, establish confidence and indomitable will to fight and win, and cultivate the moral cultivation of not being arrogant in victory and not being discouraged in defeat.
3. Precautions for Sanda practice
3.1. In the process of pressing the leg, you must not be too eager for success, but should be light to heavy, not too hard. If you use too much force at once, it is easy to pull the ligament, and normal training cannot be carried out.
In addition, in the process of kicking, you should not use too much force. You should kick up slowly according to the degree of leg pressure.
3.2. In technical action training, attention should be paid to strengthening the exercise of weak links and relaxing muscles.
In Sanda training, the waist is the most vulnerable part, but it is also a key pivot point. No matter which technology is used, it is driven by the waist.
Therefore, in the preparatory activities and exercises, we should pay special attention to the exercise of waist strength. After the preparatory activities are completed, we should do one or two groups with light weight first, so that all parts can adapt to avoid injury, and then intensify the exercise.
At the end of the strength training, in order to relax the muscles so as not to become stiff, we should add some auxiliary exercises, such as sprint, fast air attack or sandbag exercises.
In this way, the strength of the exercise can be brought into play in the fast content to achieve the desired effect. At the end of the training, two people should do muscle massage to relax each other for 10 minutes.
Basic skills of Sanda
1. Sanda positive leg press
When facing an object with a certain height, put your left heel on the object, lift your toes, curl your legs, hold your left knee with both hands, or hold your left foot with both hands, and then stand on your waist to vibrate downward, touching your toes with your head as far as possible. Alternate your legs.
Key points of learning and practicing: curl up your legs, stand up, straighten your chest and press forward.
2. Side presser leg
The right leg supports standing, the left foot is placed on an object of certain height from the side of the body, the toe is lifted, the right arm is lifted up, the left palm is standing in front of the chest, the two legs are curled up, the waist is straight, and the upper body is vibrated downward to the left. The amplitude of vibration pressure should be gradually increased until the upper body can fall sideways on the left leg. Alternate your legs.
Key points of learning and practice: curl your legs, open your hips, stand upright, straighten your chest, and turn your upper body upside down.
3. Rear leg press
With your back to the object with a certain height, stand with your hands on your hips, your right leg supported, your left leg extended backward, your instep placed on the object, your legs curled up, your upper body vibrated backward and downward, and gradually increase the vibration pressure amplitude. Alternate your legs.
Key points of learning and practice: curl up with your legs, stand upright and straighten your chest, and tilt your head back with your upper body.
The difference between Sanda and free combat
Sanda is different from wrestling, judo, Muay Thai, taekwondo, karate and boxing. It highlights the technical principle of “far kicking, near hitting and close falling” of Wushu, and has the unique characteristics of comprehensive application of Wushu kicking, hitting and falling techniques. Obviously, it is boxing with legs, punching, punching and punching. It is similar to boxing with straight, swinging and hook punches, but there are still differences. In particular, whip boxing, bullet boxing and cover boxing can not be found in boxing. Leg techniques are rich and widely used.
Freestyle is a kind of Western freestyle full contact unarmed attack and defense fighting with no routines, no sects, emphasis on personality style, and real battle for victory. Freestyle combat embraces the essence of eastern Chinese martial arts, Japanese karate, judo, kendo, Korean taekwondo, Thai boxing, and Western boxing and wrestling. It is the best combination of modern eastern and Western martial arts culture and skills. It is an advanced combat martial art with a high degree of science and art, which is unique in the world martial arts arena and reflects the achievements and crystallization of human martial arts integration.
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