1. The best age to practice Sanda
Generally speaking, people who learn Sanda should not be too old, because they are young and have good physical flexibility. Sanda has flexibility. Generally, they begin to learn basic skills at the age of 12, and then gradually learn routines. Their strength and flexibility will gradually improve.
Moreover, practicing basic skills since childhood is very beneficial to practicing Sanda in the future. If you start to learn basic skills when you are older, it will not be so easy. Because the body has been shaped and the flexibility in all aspects is not very good, it may be more difficult to practice.
2. What are the advantages of practicing Sanda
2.1. It can stimulate the growth and development of bones.
The practice of hitting and fighting is conducive to the thickening of bone and the thickening of bone density, and improves the ability of bone to resist bending, compression and bending. Teenagers are at the stage of growth and development, and their bones have good toughness but poor compression resistance. Sanda training can prevent this phenomenon.
2.2. It can improve the functions of respiratory system and blood circulation system.
Long term Sanda training is beneficial to the improvement of cardiopulmonary function. However, the development of internal organs of teenagers should lag behind that of motor organs. Sanda training is not only in line with the lively and active characteristics of teenagers, but also suitable for their physiological needs.
2.3. It can improve the flexibility of the central nervous system.
Sanda should not only compete in skills and strength, but also fight for wisdom and courage. At the same time, it should also have the ability to adapt to changes. Therefore, long-term Sanda training can not only improve the blood supply to the brain and make people sober, but also make people think quickly, improve their adaptability and enhance the function of the brain.
3. What are the requirements for practicing Sanda
3.1. Make preparations before learning
Before practicing Sanda, the preparatory links can not be ignored, such as running, rope skipping, games, etc; All joints should be fully moved to do leg pressing and leg lifting exercises. Leg pressing is an indispensable first link in training classes. When you first learn, you should take your time and never rush. You should avoid injury to joints and muscles due to excessive force during training; Do more than ten minutes of resistance practice, play a dozen by yourself, or let others kick on the face, abdomen, arms, etc. the resistance practice should be from light to heavy, from slow to fast, and never be too eager for success.
3.2. Relax muscles and strengthen the exercise of weak parts
In the process of learning Sanda, the waist is the most vulnerable part of the human body. At the same time, the waist is also a key power axis point. No matter which technology is powered by the waist, it is necessary to pay special attention to the exercise of waist strength in the preparatory activities and exercises. After the preparatory activities are completed, one or two groups should be done with a lighter weight first, so that all parts can adapt to avoid injury, and then the exercise will be intensified.
What are the basic skills of Sanda
1. Sanda positive leg press
When facing an object with a certain height, put your left heel on the object, lift your toes, curl your legs, hold your left knee with both hands, or hold your left foot with both hands, and then stand on your waist to vibrate downward, touching your toes with your head as far as possible. Alternate your legs. The main points of learning and practicing are to curl up your legs, stand upright, straighten your chest and press forward.
2. Side presser leg
The right leg supports standing, the left foot is placed on an object of certain height from the side of the body, the toe is lifted, the right arm is lifted up, the left palm is standing in front of the chest, the two legs are curled up, the waist is straight, and the upper body is vibrated downward to the left. The amplitude of vibration pressure should be gradually increased until the upper body can fall sideways on the left leg. Alternate your legs. The main points of learning and practicing are to curl up your legs, stand upright with your hips open, straighten your chest, and fall sideways with your upper body intact.
3. Leg lifting
The right leg curls up and supports, the left leg bends and lifts, the left hand supports the knee, the right hand grasps the left foot, and then extends the left foot backward until the knee joint is straight and the outer side of the left foot faces forward. Alternate your legs. The main points of learning and practicing are to curl up your legs, stand upright and straighten your chest, and be hooked tightly by the tips of the legs.
What abilities should be strengthened when practicing Sanda
The first thing to exercise is endurance, and long-distance running is the best way to exercise endurance. For Sanda athletes, endurance is very important in real combat. A person with good endurance will at least not be impatient in martial arts.
The second is speed. To exercise speed, you can use running, holding small dumbbells to punch, and tying sand leggings to practice leg techniques. These methods can effectively train people’s punching speed.
Then there is power. Strength is very important to athletes, whether Sanda athletes or other athletes. Without strength, there is no possibility of victory. Only with strength can we stop the enemy. Flexibility can be exercised through squatting, barbell squatting and other exercises. For Sanda athletes, the flexibility of their bodies must be good, whether they are legs, arms or waist. Only in this way can they practice Sanda better, and people with good flexibility can avoid joint and muscle injuries in Sanda martial arts. It can protect the body with its flexibility. You can exercise through yoga and dance. While exercising flexibility, I also hope that everyone will pay attention to physical coordination.