Sanda is a fighting method to subdue opponents in close combat. It is not limited to fixed routines and can be played freely according to the situation.
National Defence Online "Fist Attack · Bing Ge teaches you to practice Sanda" series of tutorials will launch five animation tutorials, for every little lottery fan to earnestly interpret the boxing methods and legs in the "far kick, close hit, close throw" The method and the methods of stretching preparation and strengthening strength are also explained in detail for the combination combo.
Today’s course mainly explains the basic stretching method of Sanda: .
palm press
action essentials: right (left) palm holding the left (right) hand in the four-pointing direction of the back of the arm, press and stretch, you can press at fixed points, or press repeatedly.
Function: can be used to stretch the ligaments at the base of the fingers (muscles), palm ligaments (muscles), and wrist ligaments.
Note: do not use excessive force.
back of the hand pressing
Action essentials: right (left) palm of the right (left) palm to hold the left (right) back of the hand, press and stretch in the direction of the arm, it can be pressed or repeatedly pressed.
Function: can be used to stretch the wrist ligaments to avoid wrist contusion in actual combat.
Note: do not use excessive force.
forearm extensor muscle stretching
Action essentials: stretch the left (right) hand to the chest, right (left) back grip the left (right) hand with four fingers, and stretch backward.
Function: can be used to stretch the forearm ligaments (the palmar longus) and relax the inner forearm muscles.
Note: left (right) hand must be straight, and do not use excessive force when stretching.
wrist wrap
action essentials: The left and right fingers are interlocked with the ten fingers on the chest, and the hands are folded inside and outside.
Function: is used for broadcasting all fingers, wrists, palms.
Note: do not wrap your hands in the same direction.
bend the knee and press the leg
Action essentials: stretch the left (right) foot forward, stretch the right (left) foot backwards, keep the upper body straight, the center of gravity downwards, press the right (left) leg and knee slightly On your knees, use your body's center of gravity to press down.
role: stretch the inner thigh ligament (quadriceps femoris) of the hind leg.
Note: control the center of gravity of the body to keep the body in balance and keep the body upright.
Frog-style inner thigh stretch
Action essentials: open the knee wide, keep the calf and knee in a vertical direction, palms on the ground, hands straight forward and stretch, and the body presses down.
Function: stretches the arm ligaments, back ligaments (lattis muscle), and inner thigh ligaments (quadriceps femoris).
psoas and quadriceps stretching
Action essentials: stretch left (right) foot forward, right (left) foot backward, keep the upper body slightly straight, and the right (left) knee On the ground, hold the front knees with the front hands, retract the back calves, and hold the back ankles with the back hands.
Role: stretches the psoas and quadriceps.
Note: keep the upper body upright and keep the center of gravity balanced.
psoas major and hamstring stretch
Action essentials: bend the right (left) leg under the body under the back, the left (right) leg straighten forward, and the left (right) leg should be stretched forwards tightly. ) The toes of the feet and the body press down.
assisted chest stretching
Action essentials: clasp your head and neck with your elbows extended outwards, keep your lower body straight on one knee, keep your upper body straight and back with your knees back and your elbows. Pull back slowly.
Role: stretches the pectoralis major and biceps.
Note: keep the upper body upright, keep the body balanced, and the assistant controls the strength.
assisted compression chest stretching
Action essentials: assists the thigh support on the basis of assisted chest stretching, hands palms on the elbows, press down slowly.
Function: stretches the pectoralis major, serratus anterior, and rectus abdominis.
Note: keep the balance of the body, the assistant controls the strength.
stretching suggestion: each stretch is 20 seconds, rest for 10 seconds and then connect to the next stretch. The stretching movements above
can be used for warming up before practice, and can also be used for relaxing after practice.
Source: Defense of Online Client: Zhuguo Cheng, Zhu Zhenjia
