散打基本功（Sanda basic skills）.doc

散打基本功（Sanda basic skills） Redouble ones efforts! Im just telling you how to practice One, flexible exercise - flexibility exercise is the most basic link of the side kick leg, it is difficult to imagine what a side kick with no flexibility will give the opponent what threat. Therefore, in the initial practice of side kick to flexible stretch of good practice, it can be said, is the foundation of the flexible leg. (a) side leg and control leg 1, stretching: unlike lunges is stretching the side of side kick in the main ligament stretching mode. General for the body and the supporting feet (tip) side of the bar (about 90 degrees), the other leg on the crossbar, tiptoe can be upward, but also the level of. The body to the leg in the bar according to a certain rhythm to give the corresponding pressure. Time is about 5 to 10 minutes. In general side stretching auxiliary cross * practice; 2, the control leg leg is good control: one of the basic skills of side kick, the ability of an Excellent Sanda athletes must also control the legs, the legs are quite long lasting ability to control. Just beginning to practice at the beginning of the two hands hold a fixed object, a leg support another leg to borrow strength in waist side up, the higher the better, the upper body and legs to maintain a certain arc. After a period of practice, you can use your own strength without the aid of a fixed object. The number of exercise groups can be selected from 2 to 3 groups. The exercise time is usually performed on the premise that the movements are correct and not changed. If the correct posture is not maintained, the exercises can be stopped and the next group is practiced after a short rest. Remarks: the general leg endurance exercises are arranged after the speed side kick leg exercises. (two) horizontal * horizontal * is the two hands supporting the ground, body and ground level. A practice method in which the legs are stretched straight in a straight line, using their own strength or