Kung Fu is practicing martial arts skills must have the physical capabilities, technical skills and mental capacity and the quality of infrastructure. Basic skills training, a series of specialized and comprehensive exercises the body, the function of each part ways and means of these methods and means to highlight the special martial arts movements, with distinct characteristics of the movement stuff. Reactive skills including legs, waist Gong, shoulder work and Zhuanggong main content. Leg power performance is the flexibility of the legs, flexibility and strength work; Power lumbar performance is waist flexibility, coordination and control of the lower extremity movement and scaling techniques work; Shoulder to Shoulder reactive performance flexibility, the size and scope of activities and the work force; Zhuanggong performance of the legs the Department of strength and interest in respiratory work.
One, legs Gong
(1) is stretching
Faced with a high degree of objects on the left foot with objects, linked his toes, legs straight, by walking two in the left lap, or with both hands holding his left foot and then upper lumbar forward legislation FANG Zhen under pressure, with the head to touch his toes. Alternate legs.
Points: legs straight, standing before the legislation lumbar pressure.
(2) lateral exercises
Support standing right leg and left foot from the lateral placement of objects to a certain height, linked his toes, his right arm on the move, Zuozhang remain chest, legs straight, waist stands, to the upper left side of the vibration pressure, vibration rates to gradually increase the pressure until the physical side down on the left leg. Alternate legs.
In practice features: Extended legs, a hip legislature standing waist, upper side down completely.
(3) After stretching
Some turn their backs height of objects with both hands, arm, right leg support standing leg extension, put objects on the feet, legs straight, upper back and vibration under pressure, vibration and pressure gradually increasing rate. Alternate legs.
Points: legs straight, legislative standing waist, upper back with the first.
(4) servant step exercises
All right leg squat knees, the whole foot; To the left leg straight, toe the deduction; Instep were handed seize feet, into the left servant step; Waist straighten left before the pressure (Figure 5-14). Servant steps to turn around.
Points: his back emergence of a full squat legs, the other leg straight, feet clamping ground.
(5) is moving legs
Support right leg extension, leg knees against the left supporting the knee, the right to seize his left foot, then left foot out to the front until the knee to straighten his left leg lateral move forward. Alternate legs.
Points: legs straight, standing waist legislation was moving legs toe hook tight.
(6) leg-side move
His left leg extension support from the lateral right leg lifted his right hand around the medial foot right calf after clinging to his right foot, right leg straight, toe hook tight. Alternate legs.
Points: legs straight, legislative standing waist, smooth body upright.
(7) erection fork
Before and after the wheel-legs straight line. After sideways to the left leg, toe Bending Upwards; His right leg was wonderful before, Instep deduction on the ground, arms legislation palmar-ju. Alternate legs.
Points: Li standing waist, hip Shen Ting knee.
(8) Split Cross Fork
Legs extended to the right and left sides also sat in a straight line, legs and the medial. Arms legislation palmar-ju.
Points: hip are fully opened, legislative standing waist.
Two waist Gong
(1) touching lumbar
Infantry and standing 10 cross-handed, backward on the move, palm upward; Upper fist, standing, Dayao both hands, and to touch. Hands loose again with two hands around his legs, clinging to the heel of the two, as far as possible so that their upper facial let legs.
Points: legs Ting knee extension, upper fist, standing, Dayao, to the hip.
I 2) rejection of lumbar
Open Step standing, arms extended before the move to lumbar axle, the upper left to do before and after lumbar flexion and movement, arms followed waves.
Points: legs straight, waist relaxed after standing off when the rise, and compact rejection lumbar movements flexible.
(3) lumbar rinse
Feet opened slightly wide in the shoulder, upper fist to hip axle, before the bottom of the left arms extended. Then waving arms, with the upper forward, right, back, left to do overturned walked. Around the turn of a lumbar rinse.
Points: legs straight, waist axle, overturned walked round live, shun.
(4) lumbar
Feet opened with the shoulders, arms, give extension; Lumbar bending backward, the rise of do, hold hands and the body was shaped bridge.
Points: feet firm support, as far as possible to straighten the knee, bending at the waist after the top, not from the heel.
Three, shoulder Gong
(1) Pressure Shoulder
Faced with a high degree of objects, opened with feet shoulder, upper fist with both hands, grasp the bar, standing rise, Dayao, forced downward pressure vibration.
Points: legs straight, shoulder-Shen, hardworking Chun pressure of the points focus on the shoulder.
(2) single-arm lane
Gongbu left standing, his left hand supporting lever knee, shoulder axle right arm to do with the arm, walked counterclockwise. Alternate arms.
Points: extension arm, shoulder to relax, Li Yuan around.
(3) arms lane
A further stand to shoulder axle, arms were so straight forward and backward lane. Shun, a counterclockwise turn lane.
Points: physical integrity, arm straight, shoulders relaxed, walked coordination shun.
(4) Cross-lane arms
Standing a step, the arms move backward, left arm to the left shoulder axle, clockwise forward to the next lane; Meanwhile, the right arm axle to the right shoulder, back to the lane counterclockwise. Shun arms, anti-clockwise turn to.
Points: physical integrity, arms straight, walked coordination shun.
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