How to improve leg strength in Sanda

1. How to improve leg strength in Sanda

Moderate muscle relaxation training

In the process of recovery after sending out movements, or in the interval between movements, athletes should keep muscles relaxed as reasonably as possible, which is conducive to the rapid replenishment of muscle substances, the buffering of neural regulatory mechanisms, the mitigation of negative effects of antagonistic muscles and synergists, and the maximum strength of movements.

Training of muscle work stimulation intensity

In the training process, athletes are required to complete each action with the fastest speed and the greatest strength to ensure the excitability of the nervous system and the stimulation intensity of the muscles involved in the work, so as to improve the training quality and ensure the growth of the athletes’ maximum strength.

Training of muscle working methods

To complete each action, we should fully mobilize large muscle groups to do work, otherwise, it is not conducive to fully mobilize the active muscles and cooperative muscles that can be mobilized throughout the body to participate in contraction to do work.

2. What is Sanda

Sanda, also known as Sanshou, is a unarmed combat event in which two people subdue each other according to certain rules and use the attack and defense techniques such as kicking, hitting and falling in martial arts. It is an important part of Chinese martial arts. It can be divided into ancient Sanshou (with strong lethality) and modern Sanshou (with more restrictions). It is said in ancient times that Sanshou, as the earliest development of Sanshou, should be able to fight against single person and weapon or multi person combat, and attack with head, finger, palm, fist, elbow, shoulder, knee, leg, crotch, arm and other parts. The main techniques are hitting, kicking, holding, falling, falling, etc. there are also elbow and knee techniques. In combat, we pay attention to surprise, not flower techniques, but only practicality. Modern Sanda is a common attack and defense technology composed of straight fist, swinging fist, copying fist, whip fist, whip leg, kicking, kicking, throwing and other techniques. Sanda has no routines, only single moves and combinations. See moves and break them down.

3. Rules of Sanda Competition

The scoring system of the Sanda King competition is a five game total score system. The side referees of each game should record the scores of the game. The judges on the court should hand them over to the scorer. At the end of all five games, the scorer should count the recorded scores of each side referees. At the end of a game, the athletes who are judged to be the winner by the majority of side referees should be declared as the winner. It should be noted that each referee judges the score independently, and the total score of the three referees cannot be added to judge the victory or defeat. In Sanda competitions, as long as athletes use all kinds of offensive and defensive moves reasonably, including boxing, leg techniques and throwing techniques, they may score points. However, if they use foul actions in the competition, they will be punished by deducting points.

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.

Rope skipping: rope skipping is an economical and practical training method, which is widely adopted by many fighting skills in the world. It can not only effectively train the strength of the legs, but also enhance the coordination of the whole body. It is a daily exercise.

What are the advantages of practicing Sanda

1. Cultivate competitive consciousness

Sanda is a relatively fierce fighting sport. Facing the attack of fists and feet and skill competition, success and failure, pain and happiness, loss and success must be one of the two. Competition consciousness is the basic quality that all kinds of talents in modern society must have. It can be said that Sanda can cultivate a competitive spirit that is not arrogant in victory and not discouraged in defeat. After a period of Sanda practice, teenagers will become more vigorous and competitive when they enter the competitive ranks of society as adults.

2. Health and self-defense

Sanda is a contest of wits, bravery and strength. Through Sanda practice, mastering self-defense skills can improve people’s physical qualities such as speed, strength, endurance and dexterity, and enhance the functions of human internal organs, especially the flexibility of human nervous system.

3. Exercise the will and develop the mind

To practice Sanda, we should overcome psychological timidity and gradually enhance the consciousness of daring to fight. Sanda practice can effectively improve people’s reaction and adaptability, develop their agility and flexibility of thinking, and especially cultivate their psychological intelligence of keeping calm and calmly dealing with crises.

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