Can Sanda be self-taught

1. Can Sanda be self-taught

Self taught Sanda movements are easy to deform, and it is very difficult to change them in the future, unless there is really no way to do it. First of all, we should find a good teaching video for intuitive learning. Secondly, Sanda textbooks, such as the second volume of Chinese martial arts tutorial, are very good. They are official textbooks of national sports colleges. It is better to find a partner to cooperate with each other.

After getting familiar with the action essentials, pay attention to the action route, the starting point, the ending point and the acceleration point of strength. Repeat single action exercises according to the main points. Complex movement techniques should also be broken down for practice.

2. Training methods of Sanda basic skills

The first is to train endurance in long-distance running. After running, press the leg, press it forward, press it sideways, press it backwards, make a virtual step, step down, and press it sideways.

Speed: hold the small dumbbell in your hand to punch, and tie the sand Leggings on your legs to practice your leg techniques. The effect will be better if you practice alternately with and without weight.

Strength: 300 push ups (palms, fingers, punches), sit ups, prone body backward bending, supine from both ends, deep squats of 500, each group of 100, frog leaps, duck shaped steps, heel lifts, better weight-bearing effects, and can push barbells and barbell squats if possible.

Leg control: leg control refers to a static training method that puts piles according to the posture when kicking action is completed (i.e., one leg supports, the other leg lifts into kicking action) and adheres to it. It can be carried out with any kicking action.

3. Introduction to throwing methods of Sanda

Offensive close fall: offensive close fall is a powerful fall technique. It is mainly a very technical fall technique that uses the opponent’s attacking gap or hits the air close to the opponent.

Changing position to grab points: This is a kind of falling method that appears without warning in attack and defense. This kind of opportunity appears in a very short time without obvious signs. It requires athletes to have a strong sense of action.

Taking advantage of the situation to fall: in attack and defense, after the contact between the two sides, there is often a strong confrontation of cuddling, pushing, pulling, carrying and entanglement. Both sides will force each other to resist the other, and no one can fall down. At this time, you can take advantage of the situation to lead the opponent, and the introduction will fail, which can make the opponent fall down due to excessive or improper force.

Benefits of learning and training Sanda

Through learning and training Sanda, we can develop people’s strength, endurance, flexibility, agility and other qualities; At the same time, Sanda is also a resistance sports, which can develop people’s mind and make people’s body and mind get comprehensive exercise. If you persist in Sanda training, you can strengthen your muscles and bones and strengthen your physique. Sanda is a form of movement in which both sides confront each other, which requires the practitioner to correctly grasp the opportunity of attack, defense in place and counterattack in time in practice, so as to establish a correct conditioned reflex; At the same time, we should also improve our ability to cope with different opponents and changes on the spot of both sides, as well as our ability to strike and resist attacks. All of these have played a role in mastering the skills of self-defense and defeating the enemy.

When you first learn Sanda, you have to endure the pain of pulling ligaments; In attack and defense exercises, we should bear the pain of hitting and resisting; In actual combat, we should overcome such adverse psychological reactions as timidity, hesitation, nervousness and rashness. Sanda is a highly antagonistic sport. Through long-term Sanda training, we can cultivate the spirit of bravery, tenacity, wit, decisiveness and flexibility of practitioners, and then form mature, stable and positive excellent qualities.

Strength quality training commonly used in Sanda Training

1. Bench press – mainly develops the strength of pectoralis major, deltoid and triceps brachii. Narrow grip bench press focuses on the development of triceps brachii; The strength of the upper bundle of pectoralis major muscle can be developed in the bench press with upward oblique plate.

Practice: lie on your back on the bench press frame, hold the barbell with both hands 20 cm longer than your shoulders, straighten it with both arms, lower the barbell to your chest, and then push it up. The grip distance is 20cm larger than the shoulder width; Narrow grip distance is less than 30cm; The up ramp bench press should be at an angle of about 30-45 degrees with the ground.

2. Supine support – mainly develops the strength of pectoralis major, triceps brachii, deltoid and serratus anterior.

How to do it: lean forward and hold the push up frame or flat with both hands. Your arms are shoulder wide or slightly wider than your shoulders, bend your elbows to lower your body, and then stretch your arms to support your body. Raising your hands can save effort and reduce difficulty; Lifting your legs or carrying weight on your shoulders can increase your difficulty.

3. Arm flexion support on the parallel bars – mainly develops the strength of the lower edge of the pectoralis major muscle, as well as the triceps brachii, deltoid and serratus anterior muscles.

Practice: hold the parallel bars with both hands and bend the arms to reduce the overhanging body as far as possible, and then stretch out both arms to support the body.