Sanda is a very practical martial arts technique, and by teaching yourself sanda, you can not only improve your physical fitness, but also protect yourself when it matters most. Many sanda enthusiasts are unable to practice systematically for various reasons, eager to learn on their own but struggle to get started. Many bloggers' self-study guides are too general and lack practical guidance, resulting in poor learning results. Today, this article will provide a detailed practice guide for these friends who are eager to learn on their own, so that you will no longer be lost on the road of sanda. The article is rich in content and extremely valuable, and I believe that you will definitely gain something after reading it, and move towards a higher level of sanda skills.
1. Basic exercises.
1.Standing posture and footwork: Sanda's standing posture requires the legs to be slightly bent, the center of gravity to be sunk, and the upper body to be relaxed. Footwork, including sliding steps, pad steps, virtual steps, etc., is the foundation of Sanda's foundation, and needs to be practiced repeatedly to adapt to the rapid movement in actual combat.
2.Boxing and palm techniques: The boxing techniques in Sanda mainly include straight fists, hook fists, swing fists, etc., and palm techniques include pushing palms, clapping palms, chopping palms, etc. When practicing, we should pay attention to the accuracy and speed of the movements, and at the same time cooperate with the breathing, so as to "urge with qi".
3.Leg and knee techniques: Leg techniques are the most lethal techniques in sanda, including front kicks, side kicks, back kicks, hook kicks, etc. Knee techniques include top knees, knee hits, etc., pay attention to the accuracy and strength of the movements when practicing, and pay attention to protecting your balance.
2. Physical fitness training
1.Strength training: Strength is one of the most important qualities in sanda. Strength training such as bench presses and squats can be used to build muscle strength and improve explosiveness and endurance.
2.Flexibility training: Flexibility is also very important for sanda. The flexibility and flexibility of the body can be improved through training such as stretching, yoga, etc.
3.Endurance training: Endurance is one of the keys to victory in sanda competitions. Endurance levels can be improved through aerobic exercises such as long-distance running, skipping rope, etc.
3. Actual combat training
1.Simulated Combat: Simulated Combat refers to improving one's actual combat ability by engaging in practice-like exercises with a coach or companion. This kind of training allows you to better adapt to the pressure and rhythm of actual combat, and improve your reaction speed and coping ability.
2.Confrontation training: In confrontation training, you can compete with coaches or peers to improve your actual combat experience and skills. This kind of training should pay attention to safety and avoid injury.
3.Observing the competition: By observing the professional sanda competition, you can learn the skills and tactics of professional players, which can provide reference and reference for your own self-study. At the same time, it can also enhance my interest and confidence in sanda.
Fourth, the daily training content:
1. Strength: 10 push-ups x5 sets, squats 20x3 sets, planks 2 minutes x2 sets, sit-ups 30x3 sets.
2. Flexibility: press the leg x50 left and right legs, kick the leg x50 left and right legs, and press the fork and open the crotch for 5 minutes.
3. Basic movements: boxing, legs, and combinations for 15 minutes a day.
5. Precautions
1.Safety first: In the process of self-learning sanda, you must pay attention to safety. Choose the right venue and time to practice, and avoid practicing alone in crowded places or at night. At the same time, it is necessary to pay attention to the accuracy and strength of the movement to avoid injury due to wrong movements or excessive force.
2.Perseverance: Sanda is a sport that requires long-term accumulation and persistence. In the process of self-study, you should maintain a persistent attitude, constantly practice and consolidate the skills you have learned, and improve your strength.
3.Communicate and learn: In the process of self-study, you can communicate and learn from other self-taught people or professional players, learn from each other and share experience, and make progress together.
4.Attention to detail: Sanda is a sport that pays attention to details. In the exercises, you should pay attention to the details of the movements and the use of skills, and constantly improve your technical level. At the same time, it is also necessary to pay attention to the details of the opponent in order to better respond to the opponent's attack and defense.
5.Pay attention to tactical awareness: Sanda is not only a kind of skill practice, but also a kind of tactical application. In actual combat, it is necessary to pay attention to the cultivation and application of tactical awareness, choose appropriate tactics and techniques according to the opponent's situation, and improve one's actual combat ability.
We must practice and accumulate experience on our own. Through continuous learning and practice, you can improve your sanda skills and physical fitness, and at the same time enhance your self-confidence and coping ability. In the process of practicing, you must pay attention to safety and details, and pay attention to the cultivation and application of tactical awareness, so as to better master sanda skills and improve your strength, I hope it will help you!