Wushu morning exercises. Wushu for health from master Mu Yuchun
The most popular complexes of Chinese Wushu gymnastics are presented in this book. They do not require much time to study, but by mastering them and including them in your daily life plan, you will receive an invaluable gift that will fill you with health, energy and self-confidence for many, many years.
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The given introductory fragment of the book Combat gymnastics. Chinese Wushu Exercises for Health and Self-Defense (Jet Lin, 2006) provided by our book partner - the company liters.
Basic Wushu exercises
Basic technique is the ABC of the entire technical arsenal of wushu. The success of further study of the technique of the style or direction being studied will depend on how the student masters the basic technique. This process can be compared to learning literacy. You will learn the alphabet, you will learn how to correctly put words together from letters, and sentences from words - you will be a literate person. Make a mistake somewhere, and the thought will not be clear. And mistakes over time develop into habits that are extremely difficult to correct.
There are no trifles in learning basic technique. In the simplest exercise, everything is important. Therefore, there should be no rush in the learning process; it is necessary to hone every movement. To do this, it is recommended to use the method of multiple repetitions. During practice, it is necessary to maintain the quality and speed of movements. The number of times each exercise is performed depends on the individual abilities of the student, but it is advisable to approach the point of performing the movement 50 times. Don't try to achieve everything at once. It is known that muscle fatigue can accumulate. In this case, overuse of repeated repetitions can have the opposite effect - movements become sluggish, inaccurate, and general fatigue sets in. Therefore, during classes it is necessary to “listen to yourself” and make adjustments to the training schedule.
On initial stage practicing basic exercises, especially leg swings, stances, and strikes, should take almost the entire training period. When developing flexibility and mastering the general culture of movements, the share of basic technique in the training process can be gradually reduced.
No matter how many years or days you have been practicing wushu, each of your workouts after warming up should begin with practicing the basic technique.
Required condition A good warm-up, which should include various types of running and movement, joint exercises and exercises to develop the elasticity of ligaments and warm up the muscles, ensures high-quality development of basic technique. Make sure that your muscles are relaxed during the warm-up. A simple self-massage will positively complement your warm-up.
Exercises to develop flexibility
Development of flexibility of the shoulder girdle
Zhengyajian – direct pressure on the shoulder joint.
In a standing position, with your feet shoulder-width apart, lean forward and place your hands on a support at the height of your lower back. Perform downward bends in the shoulder joints with a gradual increase in amplitude. The number of repetitions is 30–40.
Jiaocha shuanglunbei - paired circles with hands.
From the position of your feet shoulder-width apart, with your arms down along your body, perform opposite counter circles with your arms in vertical plane with a simultaneous rotation in the lower back. The number of repetitions is 10–15.
Danbi zhaohuan - single circles with hands.
With your feet wider than shoulder-width apart, perform wide-amplitude circles with your arm straightened at the elbow joint. The arms and shoulder joint are relaxed, the body rotates in the lower back. The number of repetitions is 15–20.
Zuoyu zhaohuan - circles with arms left and right.
From a shoulder-width position, perform circles with both hands clockwise and counterclockwise with a wide amplitude. While performing circles, your gaze is directed to your hands. While performing the circle, the arm, moving along a small radius, bends at the elbow joint. The number of repetitions is 10 in one direction, 10 in the other.
Development of flexibility hip joint
Zhengyatui - direct pressure on the leg.
Stand facing the support, straighten your supporting leg. Raise your other leg onto the support, straightening it at the knee joint. “Pull in” the hip by rotating the hip joint perpendicular to the raised leg. The toe of the foot is pulled towards you. Keeping the body as straight as possible (especially the lumbar spine), bend forward, chin to toe of the raised leg, gradually increasing the amplitude. Number of repetitions: 10 bends on each leg.
Zhengbantui - forward leg raises.
Leg raises are an important part of working on hip flexibility. This exercise can be performed with or without a partner, as well as with the help of hands. From a standing position, legs together. Lift one leg and grab it by the outer edge of the foot. Straighten your leg at the knee joint and hold it at face level for 2-3 seconds. Return to the starting position. Repeat the cycle 8-10 times. The requirements for performing the movement are the same as for zhengyatui: the supporting leg is straightened at the knee joint, the body is vertical, there is no deflection in the lower back, the toe of the raised leg is pulled towards you.
Tseyatui – lateral pressure on the leg.
Take a standing position with your side to the support and place one leg on the support. The supporting leg is straightened at the knee, the body is straightened as much as possible, as in zhengyatui, bending in the lower back should be avoided. Bend towards the leg that is on the support, trying to reach the instep of the leg with the parietal part of the head. The toe is pulled back. Fix the body at the end point of the tilt, grab the edge of the foot with your hand, rest the shoulder of the other hand on the knee of the leg on the support, and straighten the body as much as possible. The gaze is directed upward. Try to turn your shoulder girdle up as much as possible. Number of repetitions: 10 bends on each leg.
Tsebantui - raising the leg to the side.
An exercise similar to zhengbantui. It can be performed either independently (chaotianden) or with a partner. Basic requirements: supporting leg straightened at the knee, the body as straight as possible, control over the deflection of the lumbar spine, rotation of the shoulder girdle. When performing this exercise with a partner, to increase the elasticity of the hamstring muscle, it is recommended that when fixing the leg at the highest point, tense the leg and try to forcefully lower it down. Then relax and lift a little higher.
Khouyatui - reverse pressure on the leg.
Stand with your back to the support and place your foot on the instep of your foot. Straighten your leg at the knee joint as much as possible and move backward, bending your lumbar spine as much as possible. When moving backwards, the leg should not bend at the knee joint.
Khoubaytuy - swing your leg back.
Khoubaytuys are performed at a support while maintaining the vertical position of the upper part of the body. This exercise develops flexibility of the lumbar spine and mobility of the hip joint.
Development of flexibility of the lumbar spine
Qianfuyao - forward bends.
The most important requirement for forward bends is to maintain straight position body, lack of deflection in the thoracic spine. Perform series of three bends: down to the left foot, down-forward and down to the right foot. Be sure to bend back between cycles. At the initial stage, you should place your feet shoulder-width apart, reducing the distance between your feet as you master the exercise. The hands are joined in a lock so that the backs of the palms are facing the face. The legs are straightened at the knee joint throughout the entire bending cycle. Bends are performed while exhaling; when bending back, inhale.
Shuaiyao - springy half-tilts.
From the position of your feet shoulder-width apart, raise your arms straight at the elbow joint in front of you and lean forward at an angle of 45 degrees. Moving your arms back, bend at the lumbar region so that your gaze is directed back. The legs are straightened at the knee joint. Repeat this exercise 10-15 times.
Shuanxuanyao - a circular rotation in the lower back.
From a position with your feet wider than your shoulders, bring your arms straight in front of you, straight at the elbow joint. Make a wide swing with your arms to the side, then perform a sequential swing with one and then the other arm in a wide arc back, while simultaneously bending at the lower back and bringing the pelvis forward. The gaze is directed back while performing this movement. Do this exercise five times in each direction. At the end of the cycle, take the xia yao “bridge” position, straightening your legs as much as possible at the knee joint and your arms at the elbow.
Xia yao - “bridge”.
This exercise is practiced in both static and dynamic modes. In the static mode, the “bridge” is held for a while for 10–15 seconds with maximum straightening of the legs at the knee joints and the arms at the elbow joints. In dynamic mode, the positions of qianfuyao and xia yao alternate. You should begin practicing Xia Yao with the help of a partner, who protects you from falling backwards, holding you by the lower back and helping you return to the starting position.
Basic stances and strikes
When studying stances, you must remember that these are not static positions, but special steps, depending on the situation, differing in length and shape. This is primarily dynamics.
The main requirements for performing a stance are stability and the ability to quickly move to another stance. Therefore, while studying them, you need to constantly check how quickly and easily you can change positions.
Having studied how this or that stance is performed, proceed to practicing them in motion. In the future, when studying ligaments and complexes, focus on the correct execution of stances and positions (by position we must understand the combination of a stance with the position of the hands, the direction of gaze and the internal state).
In Wushu, the height of the stances can vary depending on the combat situation. For students, the height of the racks will be indicated in the requirements for specific complexes, but in the initial period it is better to practice the racks in lower positions.
In the initial period of studying stances, the position of the hands is as follows: the hands are clenched into fists and pressed to the belt, the elbows are pulled back.
Feet together, body weight evenly distributed on both legs, back straight.
Mabu is one of the most important stances and is used not only to perform technical actions, but also to train endurance and strength of the leg muscles, and practice breathing.
Execution order
Place your legs wider than your shoulders (approximately 4 feet wide), your feet parallel to each other and pointing forward. Then squat down, bending your knees so that your thighs are parallel to the floor. The knees should not extend beyond the level of the toes. The entire surface of the feet is on the ground. The center of gravity is in the middle of the line connecting the centers of the feet. The pelvis should not sag below hip level. Pull your chest forward a little, pull your stomach in. The back is straight, the spine is perpendicular to the floor, the knees are turned outward.
Typical errors
Typical mistakes when practicing this stance are: knees pulled together, feet apart or not in line, sagging of the pelvis, tilt of the body forward.
Gunbu ensures the rigidity of the stance, thereby making it possible to deliver a powerful blow both in place and in motion. This stance also allows you to quickly maneuver, shortening and increasing distances.
Execution order
Take a long, deep step with one foot (equal to 5-6 feet). Bend the front leg at the knee so that the thigh is parallel to the floor, the toe is turned inward by 30 degrees, and the knee should not go beyond the level of the toe. Straighten the back leg at the knee, turn the toe forward so that the feet are parallel. Turn the body forward. Shoulders turned. Make sure that the toe of the foot in front is in line with the heel of the foot behind.
Typical errors
The body is strongly bent forward, the knee of the leg set back is bent, the heel of the leg is torn off the ground.
The shuibu stance is used when retreating, striking with the front leg, leaving with a block and breaking the distance.
Execution order
Legs slightly apart. Sit down on one leg, bending it slightly at the knee, turn the toe of the foot outward at an angle of 45 degrees, the entire weight of the body should fall on this leg. Bend the other leg slightly at the knee and place it on the toe in front of you, turning its knee slightly inward. The back is straight, the body is tilted slightly forward at the waist. The toe of the foot in front is in line with the heel of the foot behind.
Typical errors
The forward leg is straightened, the knees are spread apart, the back is bent, the center of gravity is transferred to the forward leg.
This stand is used for low maintenance.
Execution order
Sit on one leg, bending it completely at the knee, while turning the knee outward. The body weight should be transferred to the bent leg. Straighten the other leg and put it to the side, turning the foot inward. The feet of both feet should be firmly planted on the ground. The body must be turned towards the straightened leg. The back is straight.
Typical errors
The heel of the bent leg is torn off the ground, the body is strongly tilted forward, the foot of the straightened leg is turned outward, the knee of the bent leg is directed inward.
The dinbu stand is an intermediate stand when transitioning with a block.
Execution order
Place your feet together. Sit down slightly, bending your knees slightly. The body is straight. Place the foot of one foot on the tips of your toes near the center of the other foot, the thigh of this leg should be parallel to the ground. The center of gravity is on the leg, which is completely on the ground.
Typical errors
The feet are spread apart, the body is tilted forward, the foot does not touch the ground with the toes, but stands on the toe.
Banmabu
Banmabu is mainly used for blocking. It is also used as an intermediate when transitioning into a gunbu with a strike.
Execution order
From the mabu stance, turn your toes outward at a 90-degree angle. The body is also slightly turned towards this leg.
Typical errors
The weight of the body is transferred to the more bent leg, as in a suibu, the body leans strongly towards the turned leg, the body remains fully turned to the front.
Movement
Movement in stances
It has already been said that the main way to practice stances is to move in stances. The challenge is to learn how to move from one stance to any other. Based on this, the instructor can draw up a movement diagram for students himself. The main thing during practice is to accurately monitor the position of the body. It would be a mistake if the instructor starts increasing the speed of movement in stances. What is important here is the correct position of the body, the positions of the arms and legs. For example, the scheme: mabu - banmabu - gunbu - dinbu - mabu - etc.
Execution: in the mabu stance, on the count of “one”, the left leg with a simultaneous turn of the foot is moved to the side on the line of movement (banmabu stand), on the count of “two” - a turn of the hip with a simultaneous transfer of body weight to the front leg (gunbu), on the count of “ three”, without rising, we bring our right foot to the middle of the left foot (dinbu), on the count of “four” we turn on our left foot to the left 90 degrees, at the same time we move our right leg (foot forward) in the direction of movement (mabu), etc. Another option: dinbu - pubu - gunbu - dinbu - pubu - gunbu, etc.
In this scheme, you should pay attention to the fact that when moving into the poobah, the foot is first brought to the knee, and then, as if cutting off the opponent’s leg, it is brought forward and placed in its original position.
It is also important that the student, when moving from pubu to gunbu, moves his body along the line of movement without deviating to the side.
After you have mastered the technique of moving forward in stances, you need to practice the technique of moving backwards. For example: from the left-side gunbu stance, the body weight is transferred to the right leg while simultaneously pulling the left leg towards the right foot (shubu), then the toe of the left foot is placed towards the middle of the right foot (dinbu), the left leg is set back, the body weight remains on the right leg ( right-handed gunbu stance), etc. Any movement patterns can be drawn up.
A typical error when moving: moving the center of gravity up and down. This is visually observed by the movement of the head; the head should move in one line during movements (with the exception of the poobou stance).
Jiugongbu – practicing movements according to the “nine palaces” principle
Movements are practiced on a grid of nine squares (3x3) or on nine pillars. The student is in the 5th square (dinbu). The student consistently moves in stances, using squares (pillars) to position his feet.
The basic rule of the “Nine Palaces” is that wherever you are relative to the 5th square, you must always stand facing it or sideways.
For example: in the 5th square - dinbu, left foot in the 3rd square - syubu, right foot in the 2nd - mabu, left foot in the 2nd - dinbu, left in
9th - Pubu, transfer of the center of gravity - Gunbu, right to the 5th - Shuibu, right to the 4th - Mabu, etc. The student must, using various stances, “visit” each square and not even once do not end up with your back to the 5th square. During the learning process, it is necessary to achieve ease of movement along the squares (pillars) and correct alignment of the stances.
After studying the topic “Hand Techniques,” punches and defense are added to movements. In this case, you need to remember the rule - the enemy is lured into his 5th square and attacked there. The self-defense technique in Shaolinquan does not involve “destroying the enemy on his territory.”
Movements based on the “Nine Palaces” principle perfectly develop spatial coordination, which is very important when studying traditional wushu techniques.
The main task for students is to learn how to competently and accurately carry out a quick punch, coordinating it with the movement of the hips. At the initial stage of training, there is no need to put force into the blow.
Before practicing strikes, it is necessary to explain to students the term “the arm must be straightened and at the same time not straightened.”
This is done as follows: students raise one arm straight in front of them, straighten it completely, clench a fist and tense it in this position. Then they relax her completely. At the same time, it is necessary to draw the students’ attention to how, when relaxing, the arm is bent at the elbow; this is exactly the position of the elbow that should be in the final phase of the impact. While practicing punches, the instructor must constantly monitor the position of the elbow.
Punches
Chongquan - straight punch
Execution order
In the kailibou position (feet shoulder-width apart), the hands are clenched into fists (the center of the fists is directed upward) and are on the belt. Slightly push your right hip forward while simultaneously turning your body and make a straight punch with your right hand. At the same time, in the last quarter of the path, the fist rotates inward by 180 or 90 degrees (the center of the palm is turned down - fuquan, to the side - zhenquan). Throughout the entire trajectory of movement, the hand must be relaxed, and it tenses immediately before contact with the target. It is especially necessary to pay attention to the formation of the fist and the position of the hand.
The fingers are tightly clenched, the thumb overlaps the other fingers on top. The fist forms a straight line with the forearm, which prevents damage to the wrist joint. The outstretched arm is slightly bent at the elbow, with the elbow pointing down. When completing the movement, the fist should not move sideways or up and down. Shoulders down, back straight. The force impulse originates in the heels, is directed by the lower back through the shoulder, elbow and hand to the point of application of force - the front part of the fist (quanmian). When hitting, exhale, tensing your lower abdomen.
Zaquan - strike with the back of the fist from top to bottom
Execution order
In the bingbu (legs together) position, the hands are clenched into fists (the center of the fists is directed upward) and are on the belt. Raise your right arm straight at the elbow. The back of the fist is turned back. Turn your left hand palm up. Lower your right hand down and strike the palm of your left hand with the back of your fist. At the moment of impact, lower the center of gravity down, bend your legs at the knees. The back is straight. The point of application of force is the back of the fist. When hitting, exhale, tensing your lower abdomen.
Basic mistakes: the back is bent, the center of gravity moves down and the blow is not performed simultaneously, there is a weak sound when the fist hits the palm.
Tuizhang - straight palm strike
Execution order
The strike is done in the same way as chongquan, only the strike is made with the palm of the hand. The point of application of force is the lower part of the palm and its outer edge.
Practicing these strikes should be done slowly, as if transmitting force along the trajectory: heel - lower back - shoulder - elbow - hand.
During training, it is necessary to practice punches with both hands alternately. For example: a blow is struck with the right hand, then a blow with the left hand is made with a simultaneous movement of the right hand back, which returns along the same trajectory as when striking. It is necessary to ensure that the forward movement of one hand and the backward movement of the other are simultaneous.
Basic mistakes
Raised shoulders, an incorrectly formed fist, the arm begins to move before the hip, elbow striking hand turns outward.
Dingzhou - elbow to the side
Execution order
In the kailibou position (feet shoulder-width apart), the hands are clenched into fists (the center of the fists is directed upward) and are on the belt. Bend your right arm at the elbow joint and raise it to chest level. Place the palm of your left hand on the fist of your right. Strike with your right elbow to the side. At the moment of impact, the body weight shifts to the right leg. Accompany the movement with exhalation, straining the lower abdomen.
Basic mistakes
Carrying out a strike and shifting the body weight to the right leg are not coordinated, the amplitude of movement of the elbow is small.
Kicks
Before practicing this technique, it is necessary to explain to students that when performing swings and strikes, the supporting leg should be slightly bent at the knee.
The technique is studied on the spot, and practiced on the move. Before starting to practice the technique in motion, the instructor must teach students how to move with substeps. The order of performing the substep: after delivering the blow, the straightened leg is lowered to the ground and placed on the toe. Then, moving the body forward, a short step is taken with the same leg (the length of the foot), after which the body weight is transferred to this leg and a blow is struck with the other leg.
The starting position for performing most of the leg techniques is as follows: bingbu stance, straight back, straight, not raised shoulders, arms spread to the sides at shoulder level, fingers closed, ribs of the palms directed to the sides, head not tilted forward or backward.
Zhengtitui - straight leg swing
The main task of the instructor at the first stage is to practice the correct position of the body during the swing.
Execution order
From the starting position, first take a small step. Then swing your other leg up.
The toe of the fly leg is pulled towards you at the moment of lifting. Make sure that the heel of the supporting leg does not leave the ground. The leg goes down along the same path as it went up. At the moment of lowering the leg, the toe is pulled away from itself, the leg is placed on the toe without a strong clap (i.e., without rattling or knocking, thus the leg is controlled throughout the swing, and the center of gravity remains on the supporting leg). The student should not pay attention to the height of the swing (swing to the height of the abdomen is allowed). The chest should be pushed forward and the stomach should be tucked.
Basic mistakes
The leg making the swing bends at the knee, the toe of the swing leg is not pulled towards itself, the heel of the supporting leg comes off the ground, the body bends at the waist, the arms are relaxed and lowered, the shoulders are raised, during the swing the hip moves forward, the body sways, the leg is not placed on the toe, and on the entire foot.
Tsetituy - side leg swing
When learning this swing, students find it difficult to work synchronously with their arms and legs. Therefore, the instructor first needs to practice the movements of the legs, then the movements of the arms, and then combine everything into one whole.
Execution order
From the starting position, take a step with your right foot, turn your body 90 degrees to the left in the direction of the movement. At the same time, the feet rotate and the heel of the left foot lifts off the ground. After this, the right leg makes a vertical swing from the bottom up and back in the plane of movement. The swing leg and body should be on the same line, the pelvis should not go back, the height of the swing is allowed to be just above the lower back.
The body does not bend towards the leg; the toe of the swing leg is pulled towards itself during the ascent and pulled away from itself when moving down.
Hands simultaneously with the body turn move in a circle (in this case, the left one is down, the right one is up).
When swinging the right leg, the left arm goes up and fully extends at the elbow, and the right arm goes down, and vice versa. Palms are tense.
An important point when practicing the swing is the direction of your gaze. At the beginning of the swing, the gaze is directed in the direction where the swing is being made; at the moment of maximum lift of the leg, the gaze turns in the direction where the body is facing (that is, 90 degrees relative to the direction of movement).
Basic mistakes
The body leans forward strongly towards the leg, the arms are bent at the elbow, during the swing the heel of the supporting leg comes off the ground, the swing leg is bent at the knee, the gaze is directed down or up, the toe of the swing leg is pulled forward.
Vaibaytuy – leg swing outward
Execution order
From the starting position, take a step with your right leg, transfer your body weight to this leg, then swing your left leg in an arc to the right - up - left - down, crossing the vertical center line of the body at the beginning of the movement. The foot is placed either at the level of the foot of the supporting leg, or slightly behind.
The body is slightly tilted forward. The requirements for the body are the same as for the zhengtitui.
Basic mistakes
The swing leg is not moved in a circle, but in a straight line, swaying the body, turning during the swing of the supporting leg.
Likhetui - swing the leg inward
Execution order
From the starting position, take a step with your right foot, then swing your left leg in an arc up - left - down, i.e. a circular swing with your leg inward. The foot is placed either at the level of the foot of the supporting leg, or slightly behind.
Pay attention to the formation of the foot: the toe is stretched, while the sole of the foot turns inward. A slight turn of the body during the swing is allowed. The back is straight.
Basic mistakes
Movement of the leg not in an arc, but diagonally, turning the supporting leg during the swing, swaying the body.
Tantui - whipping blow
This blow is delivered at a level no higher than the lower abdomen. The point of attack is the groin, lower abdomen.
Execution order
From the bingbu stance, raise the kicking leg, bent at the knee, so that the thigh is parallel to the floor. Then straighten the leg with the movement of the shin from bottom to top, the toe pulled back. The blow must be sharp. In order for students to understand this, the instructor can make the following comparison: imagine that there is a piece of wet earth on top of the sock and it needs to be shaken off. The point of application of force is the instep of the foot. The shin and thigh are on the same line.
Pay special attention to ensure that the stomach and pelvis do not lean forward at the moment of impact. Practicing this strike on the spot is done in three counts. On the count of “one” the knee is raised, on the count of “two” the blow is struck, on the count of “three” the leg is lowered to the ground. When practicing in motion, after placing the foot on the ground, a substep is taken, after which a kick is performed with the other foot, etc.
Basic mistakes
The blow is delivered too high, the toe of the foot is not pulled back, the knee of the supporting leg is straightened, the heel of the supporting leg is torn off the floor, the pelvis is thrown forward upon impact, and the body falls back.
Dentui - heel strike
Before studying this strike, the instructor must explain to the students that this strike is carried out at close range no further than an outstretched arm. The blow is penetrating and is usually delivered to the stomach. Therefore, when striking, it is very important to raise the knee of the striking leg as close to the chest as possible.
Execution order
From the kailibou stance, raise the striking leg, bent at the knee, so that the knee is brought as close to the chest as possible. After this, the heel strikes forward in a horizontal direction. The toe of the foot is pulled towards you, the point of application of force is the heel. The stomach does not move forward during the blow.
Practicing a strike in three-count divisions is done in the same way as when practicing a tan tui strike. In order to accustom students to the correct trajectory of the leg during impact, the following method can be used. A rope is pulled at arm's length in front of the student at abdominal level. After which the strike is practiced through the rope.
Basic mistakes
The knee does not rise before the impact, which is why the blow goes from bottom to top, the stomach moves forward during the impact, and the body “falls in” behind the leg, a blow with the base of the toes when the toe of the foot is not pulled back insufficiently, the knee of the supporting leg is bent, the heel of the supporting leg comes off land.
Tsechuaituy - kick to the side
From the starting position (binbu position, hands on the belt), take a cross step with your right foot to the left. Bend your left leg at the knee and lift it up. Perform a side kick by actively extending the hip and shin of the left leg. In the final position, the body and straightened leg should be in the same plane. The gaze is directed in the direction of impact. The point of application of force is the sole of the foot or heel. When hitting, exhale, tensing your lower abdomen.
Basic mistakes
End of introductory fragment.
One of the treasures of China is the martial art of Wushu. This martial art was widespread throughout China, both among commoners and nobles. Wushu had its good times and bad times when the martial arts were persecuted by emperors. Wushu masters have long been famous for their good health, and even then everyone knew that wushu was good for health. Wushu masters practiced different types of gymnastics and different schools had their own methods and techniques.
Many of the Wushu masters still practice medicinal wushu to this day, and among them, master Mu Yuchun is considered one of the most famous. Since childhood, he studied in various wushu martial schools and practiced martial gymnastics. Of course, it is impossible to somehow separate the combat part of Wushu from the healing part, but over all the years of his practice, the master managed to think of a special technique for those who have not learned martial Wushu, but want to have good health.
Master Mu Yuchun's technique is morning exercises with aspects of martial wushu, which helps to cure many ailments. Everyone who joined the master claims that his morning exercise technique works wonders. According to the master, his technique helps people recover not only from physical ailments, but also from mental ones, since the basis of this practice is mental balance.
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Many martial arts techniques have been preserved since ancient times, i.e. every reception is a transfer of many years historical experience, knowledge in the field of martial arts, teaching methods, etc. That’s why we say that martial arts is an exchange of this knowledge; the winner is the one who knows the technique better, who knows how to carry it out more correctly, who has trained more.
When preparing a martial artist, a system of physical exercises is used, organized during training sessions. Training is a process of physical education aimed at achieving sports results.
The objectives of the training are to strengthen health and comprehensive physical development, develop the necessary skills, consolidate and improve the skills of the chosen type of martial arts, develop moral and volitional qualities, and acquire knowledge about martial arts.
Structure of classes.
All training and independent training sessions have a similar structure and consist of three parts: preparatory, main and final.
The preparatory part - warm-up, is aimed at warming up the body, preparing the musculoskeletal system and internal organs for the upcoming work.
An important feature of warm-up in martial arts is correct breathing and complete concentration.
The main part is devoted to studying or improving technique, as well as developing the motor qualities of those involved. Its content depends on the training period, the athlete’s preparedness and other conditions.
The final part of the workout is used to transition from work to rest.
This is the creation of conditions for accelerated recovery processes.
Training methods.
The main methodological arsenal of training is a system of methods strictly regulated exercise. This broad group of methods includes many varieties, in particular:
- methods of dismembered-constructive exercise and methods of holistic exercise (technical training);
- methods of selectively targeted exercise and methods of generalized (with a general impact on the complex of athlete’s abilities) exercise (physical training);
- methods also differ in terms of the standardness or variability of the effects associated with them, their discontinuity or continuity:
One of these methods can be considered repeat method, which is characterized by repeating the same movements or ligaments several times with rest intervals. At the same time, it is necessary to consistently maintain the quality of movements and speed.
The number and time of exercise depend on the training objectives, the characteristics of training glycolytic and oxidative muscle fibers, the functional state of the athlete, the characteristics of the volume and intensity of the load and other conditions.
Circular method– alternate execution of various exercises, selected and combined into a single scheme. For each exercise, a place is determined; there can be 8-10 such places. At each of them, the athlete performs one of the exercises.
Variational (variable) The method is based on changing the main characteristics and parameters of basic exercises and complexes. An example would be training basic stances at a slower pace, training jumping and moving on the sand, training with heavier weapons, etc. This method is characterized by continuous work with varying intensity.
An example of such training could be first practicing a strike slowly, focusing on the trajectory of movement, then at high speed, then with a release of force and dynamic tension.
Also included in this group are continuous exercise method.
Game method allows you to train such qualities and abilities of a martial artist as agility, speed, resourcefulness, independence, and variability. The effectiveness of the method is explained by the high emotional background that accompanies participation in games.
Competitive method– performing complexes or fights in conditions close to competitions.
In addition to those mentioned, many other means and methods are used in the process of sports training and in close connection with it. This is first of all general pedagogical(methods of verbal and visual explanation, methods of motivation, persuasion, training, etc.)
Volume and intensity of training loads.
The total magnitude of the load is a derivative of its volume and intensity. In the broadest sense, load volume refers to its duration over time and the total amount of work done. The concept of load intensity is associated with the intensity of work and the degree of its concentration over time. An important feature of training is the correct combination of these parameters. Usually this is a combination of volume and intensity, which is characterized by an inverse relationship: the greater the volume of load, the less intensity, and vice versa. Loads with the maximum possible parameters of volume and intensity are used much less often. Proper Use These parameters are an excellent tool in the hands of a coach that will help avoid overwork and overtraining of the athlete.
Training of technical actions.
When we talk about performing a motor action, we always mention the concept of “technique”. Technique refers to the most effective way of performing an action, or, as they say, rational execution.
The technique of a motor action is the result of a search, analysis, and practical testing of the ways in which masters perform it. The rationality of a technique is assessed by its parameters (dynamic, kinematic, time, speed, etc.), but in martial arts the solution to a motor problem depends on the athlete’s reaction, choice required action, accuracy, assessment of the motor situation.
Tactical training.
A technique is a technical action with which victory is achieved. The use of individual techniques in martial arts is not always effective, since preparing the technique and its implementation takes time, and it is not difficult to discern the attacker’s intention. Therefore, most masters have one common feature: they use so-called combinations of attacks, using preparatory and finishing techniques, the implementation of which is subordinated to a single tactical goal.
Tactical training refers to the rational use of tactical actions in order to create favorable conditions for carrying out the intended technique.
Stages of learning motor actions.
The basis of motor skill is knowledge about movement, preliminary motor experience. In the process of repeated repetitions, motor actions become habitual and coordinated. Skills translate into motor skills. Movements occur as if automatically, without directed concentration of attention on details. Knowledge of the basic patterns of motor skill formation and improvement of motor actions significantly accelerates the acquisition of new movements and forms strong motor skills.
The process of mastering a new movement occurs in three stages:
1. Familiarization with the new movement.
2. Formation of motor skills.
3. Formation and improvement of motor skills.
At the stage of familiarization with a new movement, the student listens to the trainer’s explanation and watches a demonstration of the movement. Then it makes the first attempt to execute the new element in general outline, while performing the element completely or in parts. An important feature of training at this stage is the correct execution of the technique. To do this, it is important to focus the practitioner’s attention on the key points (“support points”) of the technique or movement. For example, when practicing a direct punch with a fist, the practitioner focuses on important “support points”: fist, shoulders, interaction of two hands, body work, direction of gaze.
At the stage of motor skill formation, technical techniques are brought to perfection through repeated repetitions. A holistic method of performing the exercise with selective training of individual parts is widely used.
At the stage of formation and improvement of motor skills, techniques are practiced in real and even complicated conditions. This is the longest stage of preparation.
Competitions.
Competitions are a very important component of the educational and training process. It is no coincidence that they say that the real growth of an athlete’s skill occurs in competitions. Change of opponents, i.e. Constantly changing the conditions in which a martial artist improves technical actions is the most effective means for increasing sportsmanship.
Certifications.
In martial arts, normative methods of quantitatively setting goals and assessing the results of their implementation are widely used. Each blow, technique, throw has its own control and evaluation value. By the fulfillment or underfulfillment of various technical elements, one can judge how the implementation of the assigned tasks is going, what is the effectiveness of means and methods, and how much it was possible to influence the dynamics of the growth of technical skill and motor abilities.
It is no coincidence that in martial arts, which are complex coordination sports, special attention is paid to the development and implementation of standards for certification of belts.
Training at the USU. Basics of craftsmanship.
Training at USU is based on an understanding of the goal that the student sets for himself. It is generally accepted that this can be health-improving, sports or combat-oriented, and that each of these components has its own means and methods for achieving it. There is another approach to understanding training in the USU.
Features of training and competitions in judo, sambo, shuaijiao.
Throughout the entire history of the development of human society, wrestling has served as a universal means of physical education of a person and preparing him for labor and military activities. Gradually, the understanding and formation of technical actions took place; the nature and characteristics largely depended on the conditions of the lifestyle and traditions different nations. We will look at three types of wrestling that have gained fame and popularity throughout the world. These are Japanese wrestling “Judo”, Chinese wrestling “Shuaijiao”, and wrestling developed from the national types of wrestling of the USSR “Sambo”.
Karate training.
Karate is one of the oldest martial arts on earth. It originated on the island of Okinawa by mixing Chinese Wushu techniques and local wrestling techniques.
Karate gained particular relevance after the capture of Okinawa by Japan and the introduction of a ban on carrying weapons to local residents. Initially, karate was called “Chinese hand”. The father of modern karate is Gichin Funakoshi, who at the beginning of the 20th century came from Okinawa to Tokyo, where he gave the first demonstration of karate.
Taekwondo training.
Of all the types of Korean martial arts, Taekowondo is the most famous.
Taekwondo is a martial art that arose as a combination of ancient types of Korean martial arts. In Korean, Taekwondo means "Way of the foot and hand." Characteristic feature Taekwondo makes extensive use of kicks, as well as jumping kicks and punches. This type of martial arts is based on thousands of years of experience in traditional martial arts, and at the same time uses the best that has been created by modern science.
Over the long history of the development of martial arts, based on in-depth analysis and testing in practice, a huge amount of work has been done to optimize the execution of movements and technical actions, and a wealth of experience has been accumulated in the field of biomechanics of movement. And these are not just the features or manner of execution or the general culture of movement inherent in each type, but important principles and patterns, a rational and thoughtful structure of movement construction, as well as methods of preparation, in order to increase motor capabilities when using combat techniques. It is important to understand this unique opportunity on the path to learning martial arts.
Wushu classes and seminars for adults
WUSHU EXPERT
Seminar on the topic: "Changbin - spear fencing."
Seminar topics:
1. Wushu healing techniques
2. Duanbing - fencing with short weapons
3. Changbin - long weapon fencing
4. Traditional styles of Wushu
5. Self-defense and hand-to-hand combat
6. Shuaijiao wrestling
More details on the official website of WUSHU-EXPERT www.wushu-expert.ru
Effective self-defense for women based on the tonbei system.
The program of self-defense lessons includes techniques that do not require great physical strength, strikes in the most dangerous areas for a person, important principles and methods of using the enemy’s force, as well as studying the technique of an anticipatory strike. This seminar will be useful not only for women, but also for all those who care about their safety.
Fundamentals and basic techniques of the styles included in Tongbei: Baji, Pigua, Fanzi, Chojiao.
Understanding the relationship between these styles of Wushu, good training of the basic technique, will help you not only study and effectively use this system, but also create your own based on it unique technique self-defense.
Fencing at short (Dao sword, jian) and long distance (qiang spear).
Over 20 years of experience working with Chinese masters, we have developed the whole system training and application of the main technique of spear fencing - “la na zha”. The technique of movement, maneuvering, interaction of spear techniques and body work is also discussed in detail.
Fencing using a two-handed Miao Dao sword and a Bian Gan stick.
The seminar program includes 16 techniques of the Miao Dao sword based on the famous technique compiled by the patriarchs of traditional Wushu Ma Feng Tu and Guo Chang Sheng - Miao Dao against the spear, as well as the Biangan Wu Ying Qi Shou technique, Shi San Fa.
Health system Tongbei Da Jia Zi.
Movements in Tongbei Da Jia Zi are performed in a slow rhythm with slight accelerations, naturally and freely, with concentration on the internal state and even breathing. Particular attention in the movements is paid to the coordination of the feet and hands, knees and elbows, hips and shoulders, as well as the interaction of breathing and the flow of internal energy.
The Tongbei Da Jia Zi health system includes more than 100 techniques. This video demonstrates the basic techniques of this system. This video can be used as a tutorial.
Title: Buy the book "WUSHU Gymnastics. Starting from scratch": feed_id: 5296 pattern_id: 2266 book_author: I-Shen book_name: Wushu gymnastics. Let's start from scratch
Healing practices of the East
Title: Wushu gymnastics. Let's start from scratch
Series: Healing practices of the East
Publisher: Vector
Pages: 128, ill.
ISBN 5-9684-0536-8
Format: fb2
ANNOTATION
The birthplace of the Eastern practice of Wushu - China. Every morning, millions of Chinese go out into the streets, courtyards, squares and parks and perform various physical exercises. wushu .
What motivates them to such actions? This, of course, is confidence that regular exercises of this gymnastics protect against diseases and prolong life. This attitude towards wushu is based on deep national traditions, culture, and ideas rooted in ancient Chinese philosophy, which considers man in unity with nature.
The book will introduce you to wushu, but not as a martial art, but as a set of physical exercises to improve health.
Regular Wushu classes will help introduce you to healthy image life.
Wushu gymnastics. Let's start from scratch
A completely wise person makes no mistakes. No one in the world understands the meaning of his words; he keeps his thoughts in deep secret.
Guanzi (1st century BC)Gymnastics classes wushu, in my opinion, are available not only to experienced athletes, but to everyone who seeks to improve their own health and get rid of a whole baggage of chronic diseases.
Since time immemorial in Rus', and in many other civilized countries, a stereotype has formed healthy person: of course, tall, with an athletic torso and impressive muscle definition. But the East is a “delicate matter,” or rather, thin and small. Therefore, in Asia, the ideal of a healthy person is a small man, quite well-fed, even with a small belly (due to abdominal breathing, not love to eat deliciously and a lot). In addition, a healthy person, first of all, should have pink satin skin, shiny hair, a smile and a calm, radiant look...
The main signs of a healthy person in Eastern culture differ from European ones. This, of course, is flexibility, mobility of joints and tendons, plastic movements, proper breathing and the ability to control your body and will. That is, there is, or rather, on the body, harmony of the spirit and the carnal principle! The founder of the famous Shaolin school of Wushu, Bodhidharma, fourteen centuries ago, educated his students according to the principle: “Through the perfection of the body to the perfection of the spirit.”
Wushu is not only a martial art and sport, it is, first of all, therapeutic and health-improving gymnastics, psychotraining and, oddly enough, a philosophical system. Before developing the physical abilities of your body, Chinese teachers called for the improvement of personality, for the search for harmony between a person and the world around him.
The literal translation of the term "ear" at"-"martial art". Originating several thousand years ago, wushu represented methods of hunting and self-defense from animals and enemies. But later, the ancient Chinese came to the idea that, having such a powerful weapon as wushu in their arsenal, a person must be strong in spirit and master the skill of using it so as not to harm the weak and defenseless. This can only be achieved through training, not just of the body, but also of the spirit.
Now that fighting is carried out with the help of completely different weapons than wushu, two new directions have emerged: self-defense without weapons and a system of preventive and therapeutic gymnastics.
The healing and health aspects of wushu form an integral part traditional medicine. From numerous Chinese sources it is known that “ mastering the Wushu systems increases the protective properties of the body... constant training gives practical skills in achieving good health and prolongs life... then a person will not need whole pots of medicines" Art wushu develops on the basis of psychophysical training, during which a person activates and mobilizes the hidden capabilities of the body.
Most widespread wushu received after the formation in 1949 of the Chinese People's Republic. From the first grade, teaching was introduced in primary and secondary schools wushu as mandatory physical training.
Wushu is the most widespread national form of physical and sports training in China, and today not only in China. Wushu is not limited to physical education and sports. Wushu is a fusion of gymnastic complexes and breathing exercises, including elements of acupressure and having health-improving, therapeutic and prophylactic significance, it is both a sport and a martial art, it is both psychophysical training and fine art, it is a philosophical system that determines the view of the world and even the way of life itself.
Conventionally, Wushu can be divided into three directions: health, sports and military-applied, and each subsequent direction includes the previous ones as an integral part.
In my book I will introduce readers to the first direction, which is only the small tip of a huge iceberg called wushu.
Wushu for health purposes includes sets of gymnastic exercises, basic body movements (hips, arms and legs), exercises for practicing plastic movement, breathing exercises and massage complexes.
I will not go into the philosophical foundations of Wushu, which are complex and related to the ancient and modern religious systems of China. The main purpose of my book is to introduce Wushu therapeutic gymnastics, which allows you to develop strength, flexibility, coordination of movements, improve health and, most importantly, is accessible to people with different levels of physical fitness.
Mastering these gymnastic complexes and basic movements will help you acquire the skills to use your strength when performing various heavy tasks, develop coordination and dexterity. These exercises can also be used as gymnastics to relieve fatigue and give vigor during intense mental and physical work, and most of them do not require extra space and special conditions.
PRIMARY GYMNASTIC COMPLEX
Everyone should understand that wushu is not an easy country walk in the fresh air, therefore, before starting complex exercises, you need to prepare your body, weakened by illness and idleness.
The proposed complex is a simplified system of exercises. By performing these simple exercises, you can not only stretch all your joints, muscles, tendons, but also “work out” the circulatory and nervous systems, and internal organs.
If you are a terribly busy person and you don’t have enough time to complete the entire complex, you can, of course, reduce the number of exercises, but this is the same thing as, “ taking it to the chest", forget " sniff the crust" The effectiveness of classes will decrease significantly. Therefore, if you are seriously thinking about your health and planning to bring your body to perfection, you should not save time on classes, especially the initial ones. Remember that even a trained gymnast who immediately has heavy loads during warm-up can get injured.
The more correctly and carefully you perform each exercise, the greater the positive effect you will achieve. And although wushu originally formed as a martial art, remember that the exercises I have given in this book are not imitation of martial movements. Therefore, perform the exercises smoothly and gently. Otherwise, injury to tendons and muscles is possible.
A few important tips before you start doing the initial complex.
It is best to perform these exercises in the morning or evening after work (wash your face, brush your teeth, empty your intestines).
Clothing for classes should be loose. When exercising during breaks at work, loosen your belt and tie, unbutton your shirt collar, and take off your watch.
Don't exercise when you feel very hungry; do not exercise earlier than 1.5–2 hours after eating.
Typically, according to Chinese tradition, exercises are performed while facing north.
Keep your load gradual, exercise regularly (preferably little by little, but regularly).
Exercises while standing
You can turn on upbeat music, preferably without words or with words in a foreign language, so as not to be distracted by comprehending the text (it is especially difficult to study if the lyrics of the song are completely meaningless - its words can get stuck in your brain for a long time, and the poor brain, instead of relaxing , will be forced to work on the analysis of the unanalyzable).
Each exercise must be performed at least 12 times.
Exercise 1
Initial position: legs apart, arms down.
For each count of 1–4, we tilt our heads forward, backward, right, left.
Exercise 2
Initial position
At each count we make circular movements with our brushes.
Exercise 3
Initial position: legs apart, arms to the sides.
For each count, we make circular movements with our hands.
Exercise 4
Initial position: legs apart, holding a gymnastic stick or jump rope.
Raise your arms straight above your head and make a circle at the shoulder joints, and then return to the starting position.
Exercise 5
Initial position: legs apart, hands on the waist.
On the count of 1–3, we alternately make springy bends of the body to the left and to the right.
Exercise 6
Initial position: legs apart, hands on the waist.
On the count of 1–3, we alternately make springy bends of the body towards the right leg, left leg, forward, and on 4 we return to the starting position.
When bending, try to reach the floor with your fingertips or palms.
Exercise 7
Initial position: wide stance, legs apart with the torso tilted forward, arms to the sides.
At each count, we turn the body to the right and left.
Exercise 8
Initial position: legs apart, hands on the waist.
On the count of 1–4 we make circular movements with the body to the right, on the count of 5–8 – to the left.
Exercise 9
Initial position: legs apart, arms to the sides.
On the count of 1, lean back, bending your knees slightly, touching your heels with your hands.
On the count of 2, return to the starting position.
Exercise 10
Initial position: legs apart.
We swing our right and left legs forward, arms in front of us, slightly spread to the sides.
Exercises while lying down
« If you are in your apartment, lie down on the floor, three or four“,” Vladimir Vysotsky once sang; but even if you are at home, you don’t need to lie down on the bare floor; lay a foam mat on it. And don't forget that you didn't lie down to take a nap or relax! You lay down to cheer yourself up and shake off the remnants of sleep.
Perform all exercises seven times. Finish with running, walking and breathing exercises.
Exercise 1
Initial position: lying on your back, arms to the sides, palms down.
1. Lower the raised straight leg first to the right, then to the left.
2. Do the same with both legs at the same time.
3. Finally, we make circles with both feet.
Exercise 2
Initial position: lying on your stomach, place your palms on the floor.
Straightening your arms, bend over, raising your head and body.
Clasp your hands behind you in a “lock.” Bend over without lifting your feet off the floor.
The same thing, but hands behind your head.
Exercise 3
Initial position: lying on your back.
Bend your legs, straighten them at an angle of 45 degrees, lower them.
Raise your legs straight, bend them and return to the starting position.
Raising your legs straight, try to touch your feet to the floor behind your head.
Exercise 4
Initial position: lying on your side, your left hand creates support in front of your chest, your right hand behind your back.
Perform circular movements with your straight right leg.
Raise your legs straight.
Place your hands behind your head, lift your body.
Exercise 5
Initial position
Pulling your feet towards you along the floor, lift your pelvis - “bridge” on your shoulder blades.
Place your palms on the floor. “Bridge” with support on the hands, feet and head.
Do the same with your arms straightened, relying only on your legs and arms.
Exercise 6
Initial position: lying on your stomach.
Raise your straight legs alternately.
Holding your ankles with your hands, bend over.
Place your arms along your body, palms down. Supporting yourself with your hands, lift your legs straight.
Exercise 7
Initial position: lying on your back.
Move into a sitting position without using your hands.
Spread your legs wider, your hands should rest on the back of your head.
Go to a sitting position, bend towards the floor.
The same, but straight arms behind the head.
Move to a sitting position with a tilt towards your leg.
Exercise 8
Initial position: lying on your back, hands behind your head.
Perform leg movements that simulate the rotation of pedals - “bicycle”.
Crossing movements with straight legs raised at an angle of 45 degrees - “scissors”.
Circles with straight legs in opposite directions.
Breathing exercise
We live at the bottom of the atmospheric ocean, which is about 100 kilometers deep. Air pressure is approximately 1 kilogram per 1 square centimeter.
We know that you can live without food for more than 30 days and survive. But we can only live without air for a few minutes.
Many scientists state that the deeper a person breathes, the fewer breaths he takes per minute, and the longer his life. People who breathe frequently live shorter lives. This statement is also confirmed in the animal world: rabbits, guinea pigs and all other rodents are fast-breathers, producing many respiratory movements in 1 minute. They live very short.
And the main indicator health reserve body, according to many Chinese masters wushu, is the duration of holding your breath. Therefore, periodically throughout the day you need to perform a simple breathing exercise, which will not only improve your health, but also give you strength, make you balanced, and speed up nervous processes.
The more vital energy a person has, the longer he holds his breath, the more better conditions for concentration.
Ancient Chinese sages argued that the higher a person’s level of consciousness, the more spiritual energy he has, the less he needs to destroy anything for the sake of preserving himself and material things in general, including food, water, and most importantly, oxygen . It is clear that the opposite is also true: the more a person has vitality The more concentrated he is, the less he breathes, the less he gets sick, and the slower he ages.
Most processes in the human body are “tied” to breathing. Unfortunately, due to improper breathing, we burn (oxidize) in the fire of the oxygen we breathe. Oxygen, which keeps us alive, can cause harm to our body if the body's defense mechanism malfunctions. To adjust your breathing and strengthen your defense mechanism against the harmful effects of oxygen, you need to do breathing exercise.
This exercise can be performed at any time, sitting, standing, lying down and while moving. This is normal slow measured breathing. Controlling it is the essence of the exercise and lies in focusing on breathing.
A distinctive feature of the breathing exercise is partial blocking glottis for the purpose of some air braking. To do this, the muscles of the larynx are slightly tensed. Breathing is accompanied by a slight hiss. When you inhale, you hear a whistling sound " sss", on exhalation - hissing - " xxx" But remember: the sound is not formed by the vocal cords, not by the friction of air against the palate, as with snoring, but precisely due to the narrowing of the passage for air. The source of the sound is not the bronchi or the nose, but the upper part of the larynx, located just above the Adam's apple.
Take a quick breath (a few seconds), mainly from your stomach.
You should try to stretch the exhalation as much as possible, make it slow, even, and steady.
The duration of breathing (the time of inhalation and exhalation) should be gradually increased, but only at the expense of the exhalation time. There is no need for any violence against the body. Don't let yourself get tired. All attention is concentrated on the faint hissing sound.
Heaviness in the head, ringing in the ears, heat in the body, redness of the face, lethargy, weakness, depressed mood after exercise - all this is evidence of overwork. If they are, then you are a little overzealous.
At first, the duration of the breathing exercise should be several minutes, add 1-2 minutes weekly. The subtlety is to create resistance to the air passing through the respiratory tract.
SHAOLIN GYMNASTICS FOR YOUTHS
You should not start your Wushu training with complex complexes. To begin with, I suggest you familiarize yourself with the exercises of Shaolin gymnastics for young men - the basic training method wushu .
Don't let the word " young man": initially wushu Only men did it, and this first set of exercises implies the beginning of training in childhood, hence the name.
But if you didn’t study as a child wushu, then it's never too late to start. Constant training and exercise will allow you to make your bones and muscles soft and elastic, like a child's.
Preparatory exercises
These preparatory exercises consist of basic methods of training the whole body, and therefore the student begins to study wushu It is worth starting the training with them, just like an experienced Wushu player, to warm up the body.
Preparatory exercises are not only necessary to warm up the body before performing more complex exercises, but are also of a general health nature. First of all, the exercises warm up the lower back muscles well, help increase the mobility of the lumbar spine, and have a preventive effect against lower back pain and headaches.
Performing these exercises is accompanied by a massaging effect on the active zones on the ankles and toes, associated with the activity of the central nervous system, organs of vision and hearing, and endocrine glands.
This achieves maximum effect, which is associated with strengthening the abdominal muscles and a massaging effect on the internal organs of the thoracic region, liver, and abdominal organs.
Exercise 1. “Hands pointing to the sky”
Initial position: legs together, shoulders slightly back, arms hanging freely along the body, palms touching the hips.
.
Take a deep breath. You should breathe from the lower abdomen. At the same time, the shoulders move forward, they should squeeze the top chest so that it does not expand. The buttocks are tense and tucked in with every movement.
Turn your palms outward, with the backs of your hands connecting them at the bottom of the body, in the groin area (Fig. 1a).
After this, slowly raise your arms up, your chest should expand to take a deep breath. Raise your head up, following your hands with your eyes. Remember that when moving your hands, you should try to feel the pleasant warmth following your hands. Try not to lift your heels off the floor (Fig. 1b).
Exhale slowly, relax a little and lower your arms down to your sides, bending your elbows, straightening your fingers.
Lower your shoulders so that they compress your chest, exhale slowly, fully, and bend your knees slightly. Cross your arms, right under left, touching your forearms; palms up (Fig. 1c).
Slowly raise your arms while inhaling vigorously. Turn your palms outward at face level (Fig. 1d).
Raise your head up, following your hands, straighten your knees. Make sure that your fingers are bent back, the lower part of your left palm presses on the back of your right hand in the area of the wrist joint. The hands are tense in the palms and seem to rest against the sky (Fig. 1e).
We exhale sharply and in a circular motion, spreading to the sides, lower our arms down. The elbows can be slightly bent, but the palms face down and the fingers are bent. Synchronously with lowering your arms, set your left leg aside shoulder-width apart and slightly bend your knees.
4. Finish the exercise with a brief stretch of your arms and whole body. Quickly relax and return to the starting position, bringing your left leg to your right.
5. Repeat the exercise at least 3 times.
NOTE:
When performing the exercise, you should feel that you are freeing your body from the weight that was “held” above your head;
The exercise should be performed continuously, the movements should transform into one another.
Exercise 2. “Dancing Dragon”
Initial position: legs are closed and bent at the knees, hands tightly clasping the knees, body slightly tilted forward, looking straight ahead (Fig. 2).
Procedure for performing the exercise .
We begin to forcefully perform circular movements in the knees counterclockwise 7 times, the hands interfere with the movement, increasing the load.
Repeat rotations in the other direction.
NOTE:
You need to perform the exercise, trying to make the most sweeping movements possible.
Exercise 3. “Tail of the snake”
Initial position: sitting on the floor, the left leg is extended forward, the right leg is bent at the knee and the foot rests on the left thigh (Fig. 3a).
Procedure for performing the exercise .
Grab the toes of your right foot from the sole side with your left hand.
Wrap your right hand around the ankle of your right leg so that your big toe is on the inside and the other four fingers are pressing on the outside of the outer ankle.
Begin to forcefully rotate your foot at the ankle joint counterclockwise, holding your toes with your hand (Fig. 3b).
6. As you rotate your foot, stretch your toes in a small circle.
7. Perform the exercise on the other side, repeating the exercise 7 times with each leg in two directions.
Note:
Try to keep your body straight, breathing should be calm and natural.
Exercise 4. “Snake ring”
Initial position: the left leg is extended forward, the right leg is bent at the knee, the instep of the right foot lies on the left thigh, the foot is turned upward as much as possible.
Procedure for performing the exercise .
Grasp the ankle of your right foot with your left hand.
Press your right palm firmly onto your right knee.
As you exhale slowly, press your right knee to the floor, your leg preventing movement, increasing the load (Fig. 4).
8. Repeat the exercise 7 times with each leg.
Exercise 5. “Wounded Bird”
Initial position: the left leg is extended forward, the right leg is bent at the knee and raised.
Procedure for performing the exercise .
Wrap your hands around your right foot, which is extended with your toes forward. Try to keep your shin parallel to the floor (Fig. 5a).
Take a sharp breath, straighten your chest, while bending your foot towards your groin.
Exhale slowly and try to pull your foot towards your forehead (Fig. 5b), even better if you can throw your leg over your head.
9. Repeat the exercise 7 times with each leg.
NOTE:
Make sure your back is straight and try not to tilt your head forward towards your leg.
Exercise 6. “Dragon on Earth”
Initial position: lie on your back, legs extended, arms bent at the elbows, arms apart, shoulders touching the floor, forearms raised, fingers spread freely (Fig. 6a).
Procedure for performing the exercise .
Exhale slowly while raising your legs up (Fig. 6b).
10. Take a sharp breath and slowly lower your legs to the starting position.
11. Repeat the exercise 7 times.
NOTE:
When performing the exercise, try not to bend your knees and do not lift your pelvis from the floor.
Exercise 7. “Pushing the ground”
Initial position: in support on outstretched arms, hands shoulder-width apart, hands clenched into fists and resting on the floor with the knuckles of the index and middle fingers, the pads of the toes rest on the floor (Fig. 7a).
Procedure for performing the exercise .
As you exhale, lower yourself, bending your elbows and touching your chest to the floor (Fig. 7b).
12. While inhaling sharply, quickly return to the starting position.
13. Repeat the exercise at least 10-15 times.
NOTE:
When performing the exercise, the body should be straight; if it is difficult to do push-ups on your fists, do push-ups on your palms.
Exercise 8. “Boa constrictor dinner”
Initial position: lying on your back, legs bent at the knees and pulled up to the stomach, knees slightly apart; the head is slightly raised; hands clasp knees; fingers slightly apart, little finger and thumb pressed against the outer and inner surfaces knee joint(Fig. 8a).
Procedure for performing the exercise .
Perform a counterclockwise circular motion with your knees, and try to prevent the movement with your hands.
Pull your hands together with your knees to your shoulders and take a sharp breath (Fig. 8b).
14. Bend your lower back upward. Bow your head towards your knees.
15. Then slowly, with an exhalation, bring your knees in front of your chest and push it forcefully away from you.
16. The exercise is repeated 7 times, then circular movements of the knees are performed in the other direction.
NOTE:
The shoulders and head are raised, and the lower back is pressed to the floor. The breathing rhythm remains constant.
Exercise 9. “Resting lion”
Initial position: sitting on your knees, your shins and insteps touch the floor, your buttocks touch your heels (Fig. 9a).
Procedure for performing the exercise .
Place your hands on the floor and slowly begin to tilt your body back, trying to lie with your back on the floor. Having reached the lowest possible body position, try to relax as much as possible (Fig. 9b).
17. Return to the starting position.
18. Repeat the exercise at least 10-15 times.
NOTE:
You need to breathe calmly;
To make lifting easier, it is advisable at first to turn the upper part of the body slightly in any direction and rest your hand on the floor.
Exercise 10. “Peck your neighbor”
Initial position: standing, feet shoulder-width apart, hands folded behind the back, head straight (Fig. 10a).
Procedure for performing the exercise .
As you exhale, tilt your head to the right, and while inhaling, return your head to its place. Then repeat the same movement, but in left side(Fig. 10b).
As you exhale, make a sharp tilt with your head forward (Fig. 10c), while inhaling, return to the starting position..
Tilt your head back as much as possible (Fig. 10d). Clench your teeth, while exhaling, stretch the corners of your mouth and make a sharp hissing sound.
As you exhale, move your head forward, without tilting, pushing your chin forward - this movement should resemble the movement of the head of a pecking goose (Fig. 10d).
Make a long hissing sound through clenched teeth.
Repeat the exercise 4 times.
Exercise 11. “Harvest time”
Initial position: kneeling, knees slightly apart, buttocks touching heels, insteps touching the floor; keep your body straight; arms bent at the elbows; the right forearm is vertical, the open palm facing the face; The left palm clasps the right wrist from the outside, the thumb presses on the knuckle of the right little finger.
Procedure for performing the exercise .
As you exhale, bend your right hand at the wrist and, turning your hand around a vertical axis to the right, lower your hands to the level of your stomach, below your navel, and press.
As you inhale, raise your arms to the level of your head, straightening your wrist to its original position. Repeat 4 times.
Turn your right hand under your left hand so that you can place your left palm on the back of your right hand. Keep your right shoulder and forearm in a horizontal position.
As you exhale, pull your hands towards your right shoulder.
Without lifting your hands away from each other, change the position of your hands and repeat the exercise, pulling your hands towards your stomach, chest and left shoulder.
Repeat the exercise 4 times.
Exercise 12. “Bird before takeoff”
Initial position: standing, legs together, arms hanging down freely.
Procedure for performing the exercise .
Inhale sharply. Move your pelvis forward and lift your right leg, bending it at the knee, thigh parallel to the floor, upper body leaning back as much as possible.
At the same time, raise your arms forward and to the sides to shoulder level, hands relaxed, fingers slightly apart, elbows slightly bent.
As your hands move, your palms need to be turned inward, your fingers look at each other, your hands are bent as much as possible at the wrist joints (Fig. 11).
19. Exhaling slowly, slowly return to the starting position.
20. Repeat the exercise 4 times.
Basic hand movements
Man is the only animal that masterfully controls its upper limbs. Scientists still cannot create mechanical device, which could perform those movements that are accessible to anyone, even those far from sports and music.
Exercises for the arms are of a strength nature and develop the muscles of the arms, chest and back, and strengthen the heart muscle. In addition, the complex contains a number of exercises that activate blood circulation in the vessels of the neck and head and help prevent cervical osteochondrosis .
In addition, these exercises develop the shoulder joints well, increase the mobility of the arms, as well as the mobility of the spine and activate the respiratory muscles.
Exercise 13. “The snake is preparing to attack”
Initial position: standing straight, feet shoulder-width apart; arms are bent at the elbows, shoulders pressed to the surface of the chest, forearms are almost vertical, hands are located at chest level (middle position) and turned palms down parallel to the floor, fingers pointing forward; looking straight ahead; the fingers of the hands seem to be gathered into a pinch, the hand resembles the head of a snake.
Procedure for performing the exercise .
As you exhale slowly, raise your right hand to the right to eye level, maintaining its horizontal position.
Slowly lower your left hand towards your groin, straightening your palm somewhat and bending your hand palm up, fingers pointing forward and to the right. Try not to straighten your left elbow completely, and do not lift your shoulders from your chest (Fig. 12).
21. As you inhale, switch your hands.
22. Repeat the exercise 7 times.
NOTE:
When performing the exercise, you need to concentrate on your hands and do not change the position of your elbows during the movement.
Exercise 14. “The dragon spreads its wings”
Initial position: as in exercise 13.
Procedure for performing the exercise .
As you exhale slowly, move your arms to the right at chest level, bending your elbows slightly, with your palms facing each other. Imagine that you are holding a ball (Fig. 13).
23. Turn your left hand over with your palm facing right and open.
24. As you inhale, return to the middle position and on the subsequent exhalation, move your hands to the left in a similar way. Turn your head and look at the hand towards which you are moving your hands. Simultaneously with the movement of your arms to the right, transfer your body weight to your right leg.
25. Step your left foot to the right. Step back with your right foot, sliding your toe along the floor. Bend both legs slightly at the knees. In the final position, the left knee is pressed to the right calf, the left foot rests on the floor with the pads of the toes, the heel is directed upward.
26. As you move your arms to the middle position, your legs return to their original position, and as they move further to the left, take a similar step with your right foot to the left.
27. Repeat the exercise 7 times.
NOTE:
Movements of arms and legs must be simultaneous;
As you move your arms, imagine moving the ball from side to side at chest level; To simplify, you can first perform the exercise in front of a mirror with a ball, standing still, and only then move on to moving your arms and legs simultaneously.
Exercise 15. “The dragon is preparing to fly”
Initial position: as in exercise 13.
Procedure for performing the exercise .
As you inhale, raise your right hand up to the level of your forehead, turn your hand with your palm forward and up, bending it slightly forward.
At the same time, move your left elbow back, leaving your left hand at your hip (Fig. 14a).
As you exhale slowly, lower your right elbow down, covering your solar plexus. In this case, the hand remains at the level of the face and turns with the palm facing it (Fig. 14b).
With your left hand, make a sliding movement along the body forward and to the right, turning your palm outward, touch the middle of your left forearm with your right elbow (Fig. 14c). To enhance the exhalation, bring your relaxed shoulders together.
28. Repeat the exercise with your left arm, pulling your right elbow back.
29. Repeat the exercise 7 times.
30. Having mastered the movement of the arms while standing, proceed to practicing the movement in sync with the movements of the legs.
31. Bend your right leg at the knee, turning your knee and toe to the right. Bend your left leg at the knee as well, but not all the way, and place it in front of your right heel, with your toe touching the floor. Shift your body weight to your right leg.
32. As you inhale with your left leg, take a step forward, straightening your right leg and bending your left at the knee. Make sure your left knee is in line with your toe. At the same time lift up left hand, and move your right elbow back.
33. As you slowly exhale, place your right leg next to your left leg, returning to the starting position. Lower your left elbow, moving your right forearm under it.
34. Hands return to the middle position.
35. Repeat the exercise 7 times with simultaneous movement of arms and legs.
NOTE:
Perform the movement of your arms with tension in a standing position and only after that proceed to practicing the movement of your arms together with the movement of your legs, while the shoulder girdle should be relaxed and your attention concentrated on the tips of your fingers.
Exercise 16. “Playing snakes”
Initial position: stand straight, feet shoulder-width apart, arms bent at the elbows. The left forearm is raised, the hand at eye level is folded into a “snake’s head”, the right forearm is horizontal, touching the chest, the back of the hand touches the left elbow, the palm is turned forward and down, the hand is slightly bent at the wrist joint, the fingers are directed to the left and forward (Fig. 15).
Procedure for performing the exercise .
As you slowly exhale, rotate your right arm at the elbow in a circular arc to the right, rotate your left arm at the elbow in an arc to the right, the back of the hand touching the right elbow.
Repeat the movement to the left. Make sure that your hands make a small circle, sliding from under the elbow with the back of your forearm. Turn your palm first towards the body, then in the upper position - down.
Repeat the exercise 7 times with each hand.
Having mastered the movement of the arms while standing, begin to practice the movement while moving, simultaneously with the movements of the legs.
36. While exhaling slowly, simultaneously with the movement of your arms, take a step to the right with your left foot in front of your right foot. Shift your body weight to your left leg.
37. Lift your right leg off the floor, touching it only with your toe, bend your legs at the knees, and the right knee should press against the left calf.
38. As you inhale, moving your arms to the left, take a step with your right foot to the right, legs bent at the knees, feet parallel, knees aligned with the toes, make sure your back is straight.
39. As you slowly exhale, at the same time as you move your arms to the right, repeat the step with your left foot to the right.
Make four movements to the right, then the same number to the left.
Exercise 17. “Collecting ripe fruits”
Initial position: feet shoulder-width apart, arms bent at the elbows and crossed in front of the chest at the wrist joints, right hand on top; palms facing up, shoulders pressed to the chest.
Procedure for performing the exercise .
As you exhale slowly, straighten your arms, moving them forward and up, palms inward, fingers pointing forward. Make sure that your forearms, pressing tightly, slide over each other.
As you inhale, return your arms to the starting position.
Repeat the exercise 7 times.
Then, changing mutual arrangement hands so that the left hand is on top, repeat the exercise 7 more times.
NOTE:
This exercise can be performed at the same time as moving the body; with a step with your left leg, as you exhale, straighten your arms, pulling them and your left leg back to the starting position;
When doing the exercise, imagine that you are picking fruits from a tree and bringing them to you.
Exercise 18. “Head of a big snake”
Initial position: feet shoulder-width apart, hands folded together; the right palm is clenched into a fist, the left is pressed tightly against the fist, the elbows are apart, the hands seem to form a circle (Fig. 16a).
Procedure for performing the exercise .
As you exhale slowly, lift your left elbow and forearm up, while moving your hands to the right and down (Fig. 16b). Lower your right elbow and move it back.
40. As you inhale, raise your right elbow, but move your forearm and hand a little forward.
41. While exhaling slowly, move the hand to the left and down (see step 1).
42. Repeat the exercise 7 times, then, without lifting your hands from each other, change the relative position of your hands and repeat the exercise 7 more times, but in the other direction.
NOTE:
When performing the exercise, the hands and forearms describe a large circle, and at the same time the hand, clenched into a fist, describes a small circle at the wrist joints.
Basic hip movements
The basic movements of the hips resemble the work of a pendulum: a regular swinging or twisting one. Moreover, the more complete the movement in one direction, the more powerful it is in the opposite direction.
When performing exercises, important reflexogenic zones and points of the back and lower back are stimulated, which have a tonic effect on the activity of the central nervous system. The vestibular apparatus is also trained along with the legs.
Exercise 19. “Boa constrictor attacks”
Initial position: standing straight, the right leg, slightly bent at the knee, is placed forward at the length of a step, the left leg is also bent, the knee and toe are turned to the right; body weight is mainly on the left leg; the backs of the hands are pressed against the lower back; the chest is protruded forward (Fig. 17).
Procedure for performing the exercise .
Inhale and straighten your left leg while moving your pelvis forward. Shift your weight to your right leg, which needs to be bent at the knee. Hands should slowly slide from top to bottom along the back towards the tailbone, performing a massaging movement.
As you exhale slowly, move your pelvis back and transfer your body weight to your left leg, moving to the starting position. Return your hands back to the position on your lower back, performing a massaging movement with the back of your hands.
Perform the exercise 7 times in each direction.
After this, move your hands on your hips. In the starting position, they are bent at the elbows, the hands touch the hips, and the palms are turned up.
Perform the exercise 7 more times in each direction.
NOTE:
When performing the exercise, it is important that the shoulders do not move back and forth, and when straightening the leg set back, the head does not rise, and the feet should not lift off the floor; make sure your body looks like a swinging pendulum tied to the top of your head.
Exercise 20. “The boa constrictor dodges to the side”
Initial position: stand straight, feet shoulder-width apart, arms hanging freely along the body, palms touching the hips.
Procedure for performing the exercise .
As you inhale, bring your arms straight in front of you, connecting them with the backs.
Bend your elbows and, sliding your closed hands up along the midline of the body, slightly bend your torso in the lower back, trying to tuck your tense buttocks (Fig. 18).
43. Continuing to inhale slowly, raise your hands to the upper chest and move your elbows as high as possible, as if protecting your head from an opponent’s blow.
44. At the same time, turn to the left on your toes, bending your right leg at the knee. Shift the bulk of your body weight to your right leg. Turn your left foot toe to the left 90 degrees and touch the floor with the outer edge. Make sure that your head is in place and does not turn with your body, look only forward.
45. While exhaling slowly, complete the body rotation that you started and move your pelvis back, making sure that your back does not arch. At the same time, bring your elbows close and straighten your arms at the elbows, opening your palms up. Make sure that at the end of the movement your forearms are horizontal to the floor and your elbows are as close as possible.
46. Repeat the exercise 4 times in each direction.
NOTE:
Correct execution of the exercise is accompanied by a feeling of lifting the load lying on the closed hands, across the stomach and chest, and throwing it to the side when turning;
It is important that the whole body is tense at the last moment.
Exercise 21. “The snake wraps itself around the victim”
Initial position: as in exercise 20.
Procedure for performing the exercise .
As you inhale, take a step forward with your right leg, bending it at the knee. Raise your arms in front of you, bending at the elbows, to head level, palms forward. The left hand should touch the wrist of the right hand, and the right elbow should be slightly higher than the left (Fig. 19a). Even though the body bends slightly forward, the shoulders should remain in place.
As you exhale slowly, rotate your torso to the left 180 degrees, moving your pelvis forward and your upper body backward.
At the same time, the hands, left below, right above, make a circular movement and go down and rise up in a vertical plane, stopping at the level of the head (Fig. 19b).
47. Bend your right leg at the knee, shifting your body weight to the same leg.
48. Bend your left leg slightly, the entire surface of your foot should touch the floor with your toe forward.
49. Turn on your toes to the right and return to the starting position.
50. Repeat the exercise alternately with the right and left legs 4 times.
NOTE:
When performing the exercise, it is important to focus on forming “locks”; to do this, twist your pelvis as much as possible in the direction of rotation, the knee of the supporting leg should look to the side; This position ensures body stability in the final phase of movement.
Exercise 22. “The dragon accelerates”
Initial position: place your feet as in exercise 22; Stretch your left arm forward and bend it slightly at the elbow, your shoulder and open palm should be parallel to the floor; lower your right hand to your thigh, keeping your open palm parallel to the floor.
Procedure for performing the exercise .
As you inhale, step forward with your right foot and at the same time move your right arm forward and up.
While exhaling slowly, bend your right leg at the knee, move your left leg, also bent at the knee, forward and place it behind your right leg, with the toe touching the floor, the heel pointing up, the left knee pressed to the right calf. The body should be turned 90 degrees to the left, with the right side forward. Follow the movement of the body with your eyes.
Along with this, lower your right hand, palm down, raise your left hand up, bending your hand at the wrist and turning your palm down. Keep your right hand parallel to the floor (Fig. 20).
51. As you inhale, straighten your legs and turn your body 90 degrees to the right, returning to the starting position, while taking a step back with your left foot, and then the same with your right foot.
52. Hands also return to their original position in a wide circular motion.
53. Repeat the exercise 4 times, then change the position of your arms and legs and repeat the exercise 4 times with the other leg.
NOTE:
When performing the exercise, make sure that your back is straight and your left leg is on its toe synchronously with the arms coming to the extreme position;
When performing the exercise, you can imagine that with the palm of your hand down, you seem to be slapping the ground, putting not only your hand, but your whole body into the blow.
Exercise 23. “Snake Ring”
Initial position: as in exercise 21 .
Procedure for performing the exercise .
Bend your knees and turn your body to the right 180 degrees. The left knee should be pressed to the Achilles tendon of the right leg, and the left foot should be pressed to the floor. When the body is tilted forward, the pelvis is pulled back (Fig. 21a).
At the same time, bend your elbows and lift your arms up to the level of your head. Cover the back of your head with your hands, without touching your palms. Watch your hands (Fig. 21b).
54. Turn 180 degrees to the left, straighten up and take your starting position.
55. Repeat the exercise 7 times in each direction.
Exercise 24. “Python attack”
Initial position: as in exercise 22.
Procedure for performing the exercise .
With your right foot, take a step forward, bringing your left knee to your right calf (Fig. 22). Continuing the started rotational movement to the left, twist your legs, turning your body 360 degrees relative to the starting position.
56. Move your right hand in a horizontal arc.
57. Bend your left arm at the elbow and place it across your chest parallel to the floor. Turn your right hand forward with your open palm, as if covering your head with your palm.
58. Straighten your bent legs and turn your body 180 degrees to the right. Return to the starting position with your right leg forward.
59. Also repeat the exercise 7 times with your left leg.
NOTE:
When performing the exercise, watch for a gradual decrease in body position in height throughout the entire exercise;
In this exercise, exhale longer.
Basic leg movements
Basic leg movements contribute to the development of the “snake” type of plasticity, and also develop mobility of the leg joints. According to Eastern medicine, this delays old age.
Such exercises not only relieve tension and pain in the joints of the legs, but also help increase mobility in the hip joint. Legs age before a person,” they said in the old days.
Exercises are also good for the prevention and treatment of flat feet and relieve leg fatigue.
Exercise 25. “The snake wraps around the legs”
Initial position: stand up straight, place your feet shoulder-width apart, arms freely lowered.
The order of the exercise.
As you inhale, transfer your body weight to your left leg and move your right knee forward and to the left, lifting your foot onto your toe and sliding it along the floor (Fig. 23).
60. As you exhale slowly, continue moving your knee in an arc forward and to the right, transferring your body weight to your right leg.
61. As you inhale, return along the same path to the starting position.
62. Repeat the exercise 7 times with each leg.
NOTE:
In this exercise, the toe of the right foot seems to track the movement of the knee in its movement, but along a shorter trajectory, and the movement of the knee is ahead of the movement of the foot.
Exercise 26. “The snake wraps itself around the legs from the outside”
Initial position: as in the previous exercise.
Procedure for performing the exercise .
As you inhale, transfer your body weight to your left leg, and move your right knee forward and to the right, lifting your foot onto your toes and sliding it along the floor.
As you exhale slowly, continue to move your knee in an arc forward and to the left, and at the end of the movement, turn your body to the left 180 degrees.
Step your right foot back and assume a left-front stance. Bend your left leg at the knee and put it forward, your right leg should be straightened (Fig. 24).
63. As you inhale, turn your body 180 degrees to the right and return to the starting position.
64. Repeat the exercise 7 times with each leg.
NOTE:
In this exercise, the movement of the toe should follow the path of the knee.
Exercise 27. “The snake wraps itself around the legs”
Initial position: as in exercise 26.
Procedure for performing the exercise .
As you inhale, transfer your body weight to your left leg, and move your right knee to the left and forward, almost behind your left knee, and then in an arc forward and to the right.
As you exhale slowly, turn your body 180 degrees to the left and straighten your right leg, moving into a front left stance, bending your left leg at the knee.
As you inhale, return to the starting position.
Repeat the movement 7 times on each leg.
NOTE:
When practicing the movement, pay attention to the fact that the turn is made due to the movement of the hip joint, and at the end of the movement the straightened leg is tense.
COMPLEX “18 PALM OF LO-VANA”
Wushu As a type of physical culture, it contributes to the comprehensive development of the body and the harmonious development of the individual. But the path to this is not as simple as it seems. Only regular training can improve your health, make your body beautiful and, of course, rise to the heights of military skill.
The path to perfection is a difficult path of knowledge, when a person “discovers” himself through hard work, learns to manage himself and develops his hidden abilities.
The first step on the path to perfection is the Chinese masters of ear music. at called the complex “18 palms of Lo-Wan”, named after the legendary Shaolin wushu master.
This complex includes numerous blows and stretches. Remember: you cannot master the martial art of Wushu on your own, so perform these “strikes” not as actual strikes, but as smooth, measured movements.
Initial position: Stand straight, feet together, heels together, toes slightly apart, arms hanging down naturally, fingers clasped together, hands facing inward, chest straight, looking forward.
Exercise 1. “The boy bows to Buddha”
Step half a step to the right with your right foot, turn your body 90 degrees to the left, forming supporting step.
At the same time, move your arms, bent at the elbows, from bottom to top and fold them in front of your chest, squatting slightly on both legs, slightly tilting your body forward, and follow your hands with your eyes (Fig. 25).
Rice. 25
Exercise 2. “Strike with the speed of the wind”
Step forward half a step with your right foot,
With your left hand, following the body, slowly apply a lifting blow to the left and down to the groin, palm facing down, eyes following the left palm (Fig. 26).
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Exercise 3. “pair finishing above and below”
At the same time, kick forward with your right foot.
Grab sharply in front with your hands, follow your hands with your eyes (Fig. 27).
Rice. 27
Exercise 4. “Lu Da swings a weapon”
Turn your body 90 degrees to the left.
Pull your right leg towards your left leg.
At the same time, bend your right arm at the elbow and place it crosswise under your chest, palm inward.
With your left hand, bent at the elbow, move from bottom to top and open it at the left side of your face, palm forward, look forward (Fig. 28).
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Exercise 5. “The old saint sits in a cave”
Move your left leg to the left.
Bend your knees.
At the same time, the palms, describing arcs, are transferred to the chest.
Hands bent at the elbows are shaken at the wrist, palms spread and turned forward, look forward (Fig. 29).
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Exercise 6. “The swallow spreads its wings”
Leave your left leg in place.
Move your right foot one step behind your left foot.
At the same time, spread your arms from your chest to the sides, slightly bending your elbows, palms facing forward, looking forward (Fig. 30).
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Exercise 7. “The Heavenly Prince lifts up the pagoda”
Take a step to the left with your left foot.
Turn your body 90 degrees to the left.
At the same time, the hand is moved from below to the left and upward with a chopping blow, look to the left (Fig. 31).
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Exercise 8. “Zhang Guolao is looking for a snake”
Turn your body 90 degrees to the right.
Lower your right leg one step from the inside of your left foot.
At the same time, the hands, following the body, move forward and down with a grasping movement, look forward (Fig. 32).
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Exercise 9. “The white crane sparkles with its wings”
Raise your legs and jump to the right.
Quickly raise your right leg bent at the knee.
At the same time, turn your arms to the sides from your chest, look to the left (Fig. 33).
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Exercise 10. “Turn with a pair of cabins”
Place your right foot on the ground.
Turn your body 90 degrees to the right.
The left leg rises and kicks back.
At the same time, the hands from behind sharply chop forward and upward, look at the hands (Fig. 34).
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Exercise 11. “An Arhat (a person who has achieved perfection) sits on felt”
Lower your left foot to your knee one step behind you.
Bend both legs completely at the knees.
The arms, following the rotation of the body, describe an arc and at the same time, bending at the elbows, go from left to right, opening in front of the chest, look at the hands (Fig. 35).
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Exercise 12. “Pair finishing above and below”
Raise your right leg and kick forward with it.
At the same time, with your arms extended forward at chest level, a sharp grab is made, look at your hands (Fig. 36).
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Exercise 13. “The Virgin Unwinds the Cocoon”
Lower your right leg one step behind your left leg.
Turn your body 90 degrees to the left.
The legs are in a squat.
At the same time, the right hand is bent at the elbow and grabs the left in front of the chest, then placed in front of the left shoulder, palm inward.
The left hand makes a chopping lift from the bottom left, palm back, looking forward (Fig. 37).
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Exercise 14. “Boy pulling a kite”
Get up.
At the same time, the outstretched right arm makes a small circle with the hand, then the fingers are folded together.
The left hand makes a sharp grab from behind to the front and pulls back a little, clenching into a fist, look at the right hand (Fig. 38).
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Exercise 15. “The boy bows to Buddha”
Stand completely on your right leg.
At the same time, spread your arms to the sides, and then bring them together in front of your chest with open palms, look at your hands (Fig. 39).
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Exercise 16. “Ba-wan raises the tripod”
Take a step back with your left foot.
Turn your body 90 degrees to the left.
Lift your right leg and place it in front, on the outside of your right foot.
At the same time, follow your body with your arms and make arcs in front of your chest, then bring them together near your head, supporting yourself overhead.
The fingers should be folded together and facing each other, palms facing up, looking forward (Fig. 40).
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Exercise 17. “Single whip”
Lift your right leg and move it one step to the right.
Bend your knees.
At the same time, spread your arms out to the sides, palms facing forward, look forward (Fig. 41).
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Exercise 18. “Dumping palm”
Rotate your body 90 degrees to the right, forming a long stride.
At the same time, the arms, describing arcs, return to the chest.
The right hand, slightly bent at the elbow, rushes forward, palm inward.
Clench your left palm into a fist and return it to your lower back, look at your left hand (Fig. 42).
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Exercise 19. “Sparkling palms”
Turn your body 90 degrees to the left.
Place your right foot next to your left.
Unclench your left fist and simultaneously with your right hand make grasping movements in front of you.
Bend your arms at the elbows and place them vertically in front of your chest on both sides, palms forward, fingers pointing up, look forward.
COMPLEX “SHAOLIN IRON PALM OF YAKSHI”
Shaolin monks have developed a set of exercises to improve physique and increase arm strength. Yakshas are forest and mountain spirits in Buddhism with superhuman strength.
This complex is especially useful for those who have weak muscles. Although the exercises presented here are for men, they are also beneficial for women. The results will just be different: the muscles in men will become more defined, and in women the muscle relief will become smoother and softer.
After the first classes, muscle pain may occur. Pain is a consequence of normal activity; it is not a contraindication to continuing training.
Initial position: stand straight, heels together, toes slightly apart; straighten your back; arms hang naturally at your sides, fingers pressed together and resting on the outer thighs, fingers pointing down, looking forward.
Exercise 1. “Arhat sitting on a horse”
Bend your legs at the knees.
With your hands, simultaneously describe arcs from bottom to top, then, with your elbows bent, describe arcs inward.
Look ahead (Fig. 43).
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Exercise 2. “The wind sweeps away torn clouds”
Turn your body 90 degrees to the left.
Bend your left leg at the knee.
Right hand follows the body, rises in front, palm down, fingers pointing forward.
The left hand makes a transverse push from left to right and stops at the right armpit, palm facing out.
Look at your right hand (Fig. 44).
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Exercise 3. “Hand pushes the wall”
The right hand returns to the right side of the abdomen, palm facing inward.
The left hand makes a sharp push forward, palm forward.
Look at your left palm (Fig. 45).
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Exercise 4. “Lo-wan’s palm”
Bend your right leg at the knee.
At the same time, the left arm, following the rotation of the body, rises forward and upward.
The right arm, bending at the elbow, moves from outside to inside.
Look at your left hand (Fig. 46).
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Exercise 5. “Secret Arrow”
At the same time, raise your right arm forward and up.
Bend your left arm at the elbow and bring it outward, palm down.
Look at your right hand (Fig. 47).
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Exercise 6. “The monkey saddled the donkey”
Turn your body 90 degrees to the right.
Bend your knees.
Hands alternately push forward with palms facing forward.
Look ahead.
Exercise 7. “The monkey builds a battle formation”
Turn your body 90 degrees to the left.
Place your left half-bent leg forward.
The left arm, following the body, describes an arc outward, then bends at the elbow.
The hand opens in front of the chest with the palm outward, fingers pointing upward.
Bring your bent right arm back with your palm facing out.
Look ahead (Fig. 48).
Rice. 48
Exercise 8. “Catching fish with your hands at the bottom of the sea”
Raise your right leg.
Then lift your left leg and jump forward.
The right foot lands one step ahead of the left.
The right hand grabs forward and down.
The left hand grabs from front to back.
Lean your body forward.
Look at your right hand (Fig. 49).
Rice. 49
Exercise 9. “Sliding cutting”
The legs simultaneously jump to the left.
The hands make a cutting cross motion.
Look left.
Exercise 10. “The Celestial Shows the Way”
Turn your body 90 degrees to the left.
At the same time, move your right arm in a circular motion from back to front.
Return your left hand to your lower back.
Look at your right hand (Fig. 50).
Rice. 50
Exercise 11. “Golden scissors”
Step forward with your right foot and stomp it towards your left foot.
The hands go from the outside in and cut forward, crossing like scissors.
Look ahead (Fig. 51).
Rice. 51
Exercise 12. “The swallow takes off”
Step forward with your left foot.
The right hand bent at the elbow makes a sharp chopping movement.
Raise your left arm, moving it behind your back.
Look at your right palm (Fig. 52).
Rice. 52
Exercise 13. “Breathe out the wind”
Turn your body 90 degrees to the right.
Bend your knees.
The arms move in arcs from the outside in, crossing the palms backwards.
Look ahead (Fig. 53).
Rice. 53
Exercise 14: “the wind is free”
Continuing the movement from exercise 13, the right leg moves to the left, ending up behind and outside the left foot.
Raise your right hand from the bottom up, with your left hand slash to the left back with your palm facing down.
Look ahead (Fig. 54).
Rice. 54
Exercise 15. “Turn over the clouds”
Step your left foot to the left.
Bend your knees.
The right hand cuts to the right and down.
The left arm is bent at the elbow from the outside inward, the hand opens, the palm faces inward.
Look ahead (Fig. 55).
Rice. 55
Exercise 16. “Disperse the clouds”
Turn your body 90 degrees to the right.
Raise your right leg, bending the knee.
At the same time, the left arm, bent at the elbow, delivers a pulling blow, palm facing inward.
The right hand strikes from the outside to the inside.
The left leg squats slightly.
Look at your left hand (Fig. 56).
Rice. 56
Exercise 17. “Dig a cave”
Lower your right leg one step in front of your left leg.
Turn your body 180 degrees to the left.
Take a big jump forward with both feet.
The left leg comes down one step ahead of the right leg.
Lean your body forward.
With your straight right hand, slash forward and down.
With your left arm bent at the elbow, protect your chest.
Look at your right hand (Fig. 57).
Rice. 57
Exercise 18. “Look for a snake”
Jump your feet forward.
Use your left hand to make an arc from the inside out, then slash forward.
Bend your right arm at the elbow to protect your chest.
Look at your left hand (Fig. 58).
Rice. 58
Exercise 19. “Paper Kite”
Step forward with your right foot.
Turn your body 90 degrees to the right.
Extend your arms from your chest to the sides at the same time.
Tilt your body slightly to the right.
Look ahead (Fig. 59).
Rice. 59
Exercise 20: “Rolling Thunder”
Step your left foot to the left.
Turn your body 90 degrees to the right.
The right hand pierces the air from bottom to right and up.
With your left hand clenched into a fist, strike from top to bottom.
Look at your right hand (Fig. 60).
Rice. 60
Exercise 21. “Rolling Sky”
Continuing your movement, jump to the left.
Land with your right foot in front of your left foot.
The left fist, following the turn of the body, performs an attacking movement with the forearm forward and upward.
Move your right hand forward and up and slap your left wrist.
Look at your right hand (Fig. 61).
Rice. 61
Exercise 22. “Flight of butterflies”
Take a step back with your right foot.
Turn your body 90 degrees to the right.
Bend your knees.
Unclench your left fist.
Bend your right arm at the elbow and shake your hand, opening your palm.
With your left hand, shake your hand down with your fingers.
Look at your right hand.
Exercise 23: “The flight continues”
Hands on both sides of the body perform a shaking opening from the bottom up, palms facing forward.
Look to the left (Fig. 62).
Rice. 62
Exercise 24. “Paired flight of butterflies”
Continuing the movement you started, take a step back with your right foot.
Turn your body 90 degrees to the right.
Bend your right leg at the knee.
The arms move in arcs from the outside in and down, then out again.
Hands, as if supporting something above the head on both sides, touch with outstretched fingertips.
Look ahead (Fig. 63).
Rice. 63
Exercise 25. “The boy bows to Buddha”
Move your right leg to a position in front and outside of your left leg.
The legs are crossed at the width of the foot, with the toes facing each other.
Hands describe circles from top to bottom, bending at the elbows.
The palms close in front of the chest, the head tilts slightly forward.
Look at your hands.
COMPLEX "XIAO HUNQUAN"
The sets of exercises presented in the book are only the first step on the path to perfection - a path that lasts a lifetime. By taking this path, you will certainly improve your health, and at the same time strengthen your optimistic attitude towards life. This alone can be a worthy goal.
For people striving for further improvement in yush, what has been learned will be solid foundation, a base from which you can go further to amazing discoveries of your capabilities.
This path will require even greater perseverance, necessary for many years of concentrated work. It is no coincidence that the monks of the famous Shaolin mastered the art ear 12 years in a row and only after that they were allowed to take the final exam.
The next set is the most difficult of the sets of exercises given here. It is, in fact, the first step on the path to mastery in martial arts of wushu, but is available to anyone who has embarked on the path of healing and self-improvement.
Initial position: stand straight, lower your arms, put your fingers together, palms facing inward; clench your hands into fists and pull them to your sides, the fists pointing upward with clenched fingers; look ahead.
Exercise 1. “Hide the moon in your bosom”
Unclench your fists and lift them through your sides to your chest.
Place your hands one on top of the other in front of your stomach, palms up, right palm on top, left palm on bottom.
Look ahead.
Exercise 2. “A white cloud covers the top”
Swing your right palm in an upward arc from your chest to “prop up the sky” above your head, palm facing forward, fingers pointing to the left.
The left hand goes down in an arc from the chest and straightens, palm outward, fingers pointing down, the hand is adjacent to the outer side of the thigh.
Look to the left (Fig. 64).
Rice. 64
Exercise 3. “Step and palm push”
Step your left foot to the left.
Turn your body 90 degrees to the left.
Bend your left leg at the knee.
The left hand pushes forward from the chest, palm outward, fingers pointing upward.
Lower your right hand down and place it on your belt.
Look at your left palm (Fig. 65).
Rice. 65
Exercise 4. “Strike at the heavenly gates”
Turn your body 90 degrees to the right.
The right leg does not move, place the left leg on the inside of the right and touch the ground with the toe.
Make fists with your hands. The left fist passes under the right armpit, hanging outward, the hand strikes downwards. The fist, palm facing outward, is placed on the outer side of the left thigh.
Bend your right arm at the elbow and move your forearm towards your right shoulder. Strike straight up. The fist, palm facing backward, is placed under the right ear.
At the same time, bend your knees into a half squat.
Look to the left (Fig. 66).
Rice. 66
Exercise 5. “Palm push”
Step your left foot to the left.
Turn your body 90 degrees to the left.
Bend your left leg at the knee.
The fists unclench in the palms, the left vertical hand from the chest pushes forward, palm outward, fingers pointing upward.
Look at your left palm (Fig. 67).
Rice. 67
Exercise 6. “Turn around”
Turn your body 180 degrees to the right.
The right hand, rising in an arc to the chest, performs a pushing movement forward with a vertical hand, the arm is slightly bent at the elbow, the palm is facing back, the fingers are pointing upward.
The left hand, continuing the movement, returns to the lower back.
Look at your right palm (Fig. 68).
Rice. 68
Exercise 7. “Step and palm push”
The right leg stands still.
Take a step forward with your left leg and bend it at the knee.
The left vertical hand pushes forward from the chest, the arm is slightly bent at the elbow, palm outward, fingers pointing upward.
Lower your right hand down and place it at the lower back.
Look at your left palm (Fig. 69).
Rice. 69
Exercise 8. “Pull on the leg”
Turn your body 180 degrees to the right.
Continuing the movement, lift your left knee.
The fists unclench in the palms, a forward swing is made, and at the same time, the palms facing down slap the knee, fingers pointing forward.
Look ahead (Fig. 70).
Rice. 70
Exercise 9. “Outward foot swing”
Place your left foot on the ground.
Take a forward swing with your right foot.
The palms, continuing to move in an arc, clap the right foot to the left.
Look at the palms (Fig. 71).
Rice. 71
Exercise 10. “Right oblique movement”
Place your right foot on the ground and shift your body weight forward.
Clench your palms into fists and punch forward from your chest with your left hand, back with your right, arms slightly bent at the elbows.
Turn your body 90 degrees to the right.
The fists are facing palms down, the arms are moving in a horizontal plane, the left hand is slightly higher than the right shoulder.
Look to the right and forward (Fig. 72).
Rice. 72
Exercise 11. “Linked body”
Turn your body 180 degrees to the left.
Place your right foot on the inside of your left leg and touch the ground with your toe.
The fists return to the chest in an arc, the right hand pressing down over the left.
The left fist, having passed through the bottom, goes up in an arc, the arm is bent at the elbow and pressed tightly to the ribs, the fist is placed vertically on the left side of the chest at ear height.
The right fist, passing up from behind, goes down in an arc, the hand hangs at the outside of the right leg, palm out.
Bend your knees to a half squat.
Look to the right (Fig. 73).
Rice. 73
Exercise 12. “Kick”
Turn your body 90 degrees to the right.
With your left foot, kick slowly forward and upward.
Unclench your left fist and slash down and back in an arc past your side, with your palm facing inward.
Return your right fist to your lower back.
Look at your left palm.
Exercise 13. “Left oblique movement”
Place your left foot on the ground and shift your body weight forward.
Squeeze your left hand and move it from the side to your chest.
With your right hand, shake your fist back and move from the side in an arc, swing forward and inward.
Bend both arms at the elbows in a horizontal plane in front of the body.
As you continue moving, turn your body to the left and back.
Place your hands horizontally on the floor, palms down, with your right hand located slightly above your left hand.
Look left and behind.
Exercise 14. “Hands down”
Rotate your feet in place.
Turn your body 180 degrees to the right.
Squat down completely on your left leg, with your right leg extended.
Unclench your fists, following the rotation of the body from the chest, in an arc, the arms are evenly lowered to the right and down, palms down.
Look at your palms.
Exercise 15. “The lion opens its mouth”
Take a step with your right leg and bend it at the knee.
Straighten your left leg.
The left hand goes outward through the bottom and in an upward arc, as if supporting something in front and above the head, palm forward.
The right hand goes through the left side in an arc to the right and forward, the inverted hand is lowered onto the right knee, palm up, fingers pointing forward.
Look ahead (Fig. 74).
Rice. 74
Exercise 16. “Cloud over the top”
Take a step forward with your left foot, bending your knees.
The left hand goes through the left side to the right and back, describing a circle above the head, the right palm returns to the lower back.
Look ahead.
Repeat in the other direction, changing arms and legs (Fig. 75).
Rice. 75
Exercise 17. “Seven Stars”
Take a half step forward with your left foot and touch the ground with your toe.
Bend your knees slightly.
Clench your palms into fists.
The right hand from behind goes down in an arc, and at the same time the left fist strikes forward at shoulder level, palms down.
Look at the fists (Fig. 76).
Rice. 76
Exercise 18. “Single whip”
Take a step back with your left foot, keeping your feet flat on the ground.
Turn your body 90 degrees to the left.
Bend your knees.
The arms bend at the elbows, the fists return to the chest, turning around their axes inward.
Strikes are struck to the sides at shoulder level, palms down.
Look ahead (Fig. 77).
Rice. 77
Exercise 19. “Linked body”
Place your left foot on the inside of your right and touch the ground with your toe.
The fists move in an encircling motion from outside to inside.
With your left fist, throw a smashing punch to the left and down, stopping at the outside of your left thigh, palm facing out.
With your right hand bent at the elbow, pressing it tightly against the right ribs, strike upward.
At the same time, bend your legs slightly at the knees and lower your body down.
Look to the left (Fig. 78).
Rice. 78
Exercise 20. “Attack with your hand”
Take a step forward with your left foot.
Turn your body 90 degrees to the left.
Bend your left leg at the knee.
Unclench your fists in your palms.
With your left hand, attack forward and upward, palm up, fingers clenched into a fist.
The right hand, passing along an arc in front, moves downwards with a moving movement and returns to the lower back, palm up.
Look at your left palm (Fig. 79).
Rice. 79
Exercise 21. “Stop-whirlwind”
Turn your left foot onto the ground.
Raise your right leg and swing it to the left and forward.
While continuing to move, turn your body 360 degrees to the left.
When the body turns to face in the original direction, slap the right sole with your left hand.
Move your right hand to the side.
Look ahead.
Exercise 22. “Cannon strike”
Place both feet together.
At the same time, with your right arm bent at the elbow in front of your chest, strike upward to the level of your nose. The fist is turned palm side inward.
The left palm is clenched into a fist; the hand from left to right, bending at the elbow, delivers a horizontal blow, the left fist is at the right elbow.
Look ahead.
Exercise 23. “Scorpio waves its tail”
Turn your right foot onto the ground.
Raise your left leg, bending it at the knee, and swing it to the left and back.
As you continue moving, rotate your body 270 degrees to the left.
After kicking with your left foot, place it one step ahead of your right.
Return your fists to your lower back.
Look left and behind.
Exercise 24. “The lion opens its mouth wide”
Bend your left leg at the knee, straighten your right leg.
Unclench your fists in your palms.
The right hand from the bottom position through the right side goes in an upward arc, as if supporting something in front and above the head, the palm facing forward.
The left hand goes outward and downwards in an arc onto the left knee, palm facing up.
Look ahead.
Exercise 25. “Step and palm push”
Bring your left leg in and step it out again.
Push your chest forward with your left vertical palm.
Lower your right hand down and place it at the lower back.
Look at your left palm.
Exercise 26. “Bringing palms”
Use your right palm to pierce forward.
Swing your left palm outward. Both hands seem to be holding the tray.
Take a step back with your left foot.
Then take a step back with your right foot.
Look at your palms.
Exercise 27. “Turn around”
Turn your body 180 degrees to the right.
Step forward with your right foot.
At the same time, with your right hand from your chest, make a pushing motion forward with your vertical palm, palm back, fingers pointing up.
The left hand, passing in an arc from the side, returns to the lower back, palm up.
Look at your right palm.
Exercise 28. “Step and palm push”
Step forward with your left foot.
Push your left vertical palm forward from your chest, palm facing outward, fingers pointing upward.
The right hand goes down and is placed at the lower back.
Look at your left palm.
Exercise 29. “Turn around and pull on your leg”
Turn your body 180 degrees to the right.
With your left foot, kick forward with your knee.
The hands, continuing the movement, move in an arc from the outside to the inside, ending up in front of the chest with the elbows slightly bent and clapping the left knee, palms facing down, fingers pointing forward.
Look ahead.
Exercise 30. “Stamping foot”
Place your left foot on the ground.
With your right foot, kick forward and upward, keeping your foot taut.
With your right palm, perform a counter clap on your right foot.
Look at your right palm.
Exercise 31. “Folding the elbow to the right”
Place your right foot on the ground in a step in front of your left foot and bend at the knee.
The right palm is clenched into a fist, goes through the bottom in an upward arc and seems to prop up something above the head, the fist is facing palm forward.
The left fist moves in an arc to the right and back and up, then the arm bends at the elbow, pointing the fist at the chest, the fist palm down, the tip of the elbow pointing forward.
The right fist, left elbow and right knee are in the same vertical plane.
Look ahead.
Exercise 32. “Chopping and kicking”
The left foot kicks forward and upward.
The left fist unclenches and cuts in an arc past the side down at the outer side of the left thigh, palm inward.
The right fist drops down and returns to the lower back.
Look left and forward.
Exercise 33. “Folding the elbow to the left”
Place your left foot on the ground in a step in front of your right foot and bend at the knee.
The left palm is clenched into a fist, moves upward through the left side and seems to prop up something above the head.
The right fist moves forward in an arc through the back sector, then the arm bends at the elbow, pointing the fist at the chest, the tip of the elbow pointing forward.
Look ahead.
Exercise 34. “Raising hands”
Turn your body 180 degrees to the right.
Bend your left leg at the knee.
Straighten your right leg.
The fists unclench and, following the rotation of the body from the left position, go to the right and down horizontally.
Look at your palms.
Exercise 35. “The lion opens its mouth wide”
Straighten your left leg, move your body weight to the right.
The right hand, continuing to move through the back sector in an arc, pierces the air in front, stopping above the knee, palm up.
The left hand rises upward through the front sector in an arc, as if supporting something above the head, palm forward.
Look ahead.
Exercise 36. “Cloud over the top”
Take a step forward with your left foot.
The left hand goes through the front sector to the right, describing a circle above the head, palm facing down.
From behind, the hand moves sharply downward in an arc, returning to the lower back, palm up.
Take a step forward with your right foot.
The right palm rises up and describes a circle above the head, and then seems to prop up something above the head, palm up.
Look ahead.
Exercise 37. “Seven Stars”
Step forward with your left foot, touching the toe to the ground on the inside of your right foot.
Clench your palms into fists.
The right hand from behind sharply lowers to the chest and at the same time strikes forward with the left fist, the fists facing downwards. Legs bend slightly at the knees.
Look at the fists.
Exercise 38. “Single whip”
Take a step back with your left foot.
Turn your body 90 degrees to the left.
Bend your knees.
Return your fists to your chest.
Strike with your fists to the sides at shoulder level, with your fists facing down.
Look ahead.
Exercise 39. “Grasp the tied body with your hands”
Take a step to the left with your right foot.
Turn your body 180 degrees to the left.
Continuing the movement, place your left foot on the inside of your right, with your toe touching the ground.
At the same time, the right fist returns through the bottom in an arc to the chest.
The left fist, passing in an arc below, rises to the chest. The hands are folded - the left hand is outside, the right hand is inside.
The left fist, through the right side, strikes to the left and down, stopping outside the left hip, the fist facing outward with the palm of the hand.
The right hand, bent at the elbow, pressed tightly to the right ribs, strikes upward, with the fist facing back at the right ear. Bend your knees slightly.
Look left.
Exercise 40. “Step with hand attack”
Take a step to the right with your left foot.
Turn your body 90 degrees to the right.
The right leg, continuing its movement, slides forward slightly.
Unclench your fists.
Continuing the movement, the left palm goes up and from the chest pierces the air in front, palm up.
The right palm moves sharply downward across the left side, stopping at the inside of the left elbow.
Look at your left palm.
Exercise 41. “Right trampling foot”
Kick forward and upward with your right foot, keeping your foot taut.
With your right palm, slap the back of your right foot.
The left hand, following an arc from the outside, clenches into a fist and returns to the lower back.
Look at your right palm.
Exercise 42. “Three pushes with your palms to the right and left”
First push
Lower your right leg in step in front of your left leg, bending at the knee.
The right vertical palm, continuing its movement, pushes forward, fingers pointing upward.
Unclench your left fist, place your palm at the lower back.
Push second
Turn your body 180 degrees to the left.
The left vertical palm, continuing its movement, pushes forward, fingers pointing upward.
The right palm returns in an arc to the lower back.
Push third
Turn your body 180 degrees to the right.
Push with your vertical palm to the right.
Look at your right palm.
Exercise 43. “Left trampling foot”
Strike forward and upward with your left foot, keeping your foot stretched.
With your left palm, slap the back of your left foot.
The right hand, passing in an arc inward, returns to the lower back.
Look at your left palm.
Exercise 44. “Three pushes with your palms left and right”
First push
Lower your left leg.
The left vertical palm, continuing its movement, pushes forward.
The right palm is placed at the lower back.
Push second
Turn your body 180 degrees to the right.
The right vertical palm pushes forward.
The left palm returns to the lower back.
Push third
The body rotates 180 degrees to the left.
Push with your vertical palm to the left.
The right palm returns to the lower back.
Look at your right palm.
Exercise 45. “Tiger pounces on prey”
Jump your right foot forward.
The left leg, continuing the movement, rises, the foot lifts back and up.
The right arm is extended forward and down.
Lean your body forward.
Return your left hand to your lower back.
Look at your right palm.
Exercise 46. “Cannon strike to the bottom of the sea”
Turn your body 90 degrees to the left.
Step your left foot to the left.
The right foot is placed next to the left foot with a ringing stomp.
The right palm is clenched into a fist, which goes to the left and loudly collides with the left palm in front of the chest.
Half squat.
Look ahead.
Exercise 47. “Step and strike with a yang fist”
Take a step with your right foot to the right.
Turn your body 90 degrees to the right.
The right fist strikes forward and upward through the bottom to the level of the nose, the fist facing inward with the palm.
The left palm clenches into a fist and returns to the lower back.
Look at your right fist.
Exercise 48. “Cannon strike from the side of the ear”
Take a step back with your right foot.
Raise your left knee.
The right fist goes through the bottom in an arc outward and upward.
The left fist goes through the bottom in an upward arc and delivers a downward covering blow.
Place your fist on your left knee, palm side out.
Look ahead.
Exercise 49. " Full belly hurts"
Lower your left leg one step ahead of your right leg.
With your right fist, from an overhead position, strike straight forward and downwards, with your fist facing downwards.
The left fist moves in an arc outward and, unclenching, returns to the lower back.
Look at your right fist.
Exercise 50. “Rolling arms”
Turn your body 90 degrees to the right.
Place your left foot on the inside of your right, with your toe touching the ground.
The left fist runs along the shoulder of the right arm and rolls forward and down, hanging at the outer side of the left thigh.
The right fist from the bottom position goes in an arc upward, then to the right and back.
The right arm, bent at the elbow, is pressed tightly against the right ribs, the forearm is placed vertically, the fist is turned with the palm inward near the right ear.
Sit down.
Look ahead.
Exercise 51. “Step and palm push”
Turn your body 90 degrees to the right.
Step your left foot forward.
Unclench your fists.
The left palm goes down from the right armpit and, taking a vertical position with the arm bent at the elbow, pushes forward.
Return your right hand to your lower back.
Look at your left palm.
Exercise 52. “Cloud over the top and cannon strike”
First part of the exercise
Turn your body 180 degrees to the right.
The right palm rises upward across the side in an arc, stopping above the head.
The left palm returns in an arc from the front to the lower back.
Look left and forward.
Second part of the exercise
Place your left foot next to your right foot.
The left palm goes to the right and hits the right fist in front of the chest.
Look ahead.
Exercise 53. “Sit on the mountain”
First, lift your right leg.
Raise your left leg and jump one step to the left.
Bend your knees.
The right fist opens into the palm and through the left side goes in an arc to the right and up, as if propping up something above the head, with the palm part facing up.
The left hand goes through the bottom to the left, back and up.
With your left palm, slash down and press over your left knee, fingers pointing back. When struck, make the sound: “And!”
Look left.
Exercise 54. “Coming home”
Place your left foot next to your right foot.
Straighten your back.
Place your fists on your lower back.
Look ahead.
Performing the above exercises not only develops muscle strength, joint flexibility and ligament elasticity, but also, above all, has an invaluable health-prophylactic value and has a positive psychological impact and, just as importantly, it is accessible to people of different ages, genders and levels of physical fitness.
WUSHU AND WOMEN
In the valiant history of China you will find many names of outstanding heroines who, mastering martial arts, fought against evil, defended their homeland, fearlessly fighting the enemy on an equal basis with men, or even significantly superior to them.
First of all, this is the legendary Feng Wanzhen, who lived during the reign of the Qing kings Tao Guan and Xian Feng. She began practicing wushu from childhood and became a dexterous and fearless fighter. When Anglo-French troops captured Beijing in 1860, Feng Wanzhen began to fight the aggressors. She testified: “Europeans are armed with firearms, but do not know martial arts. Firearms are advantageous to use suddenly and from afar, and the art of combat is convenient in street battles.”
Feng Wanzhen herself led a small detachment of rebels. In the first operation, her people ambushed her on the road. When the enemies approached this place, the courageous fighters for freedom and independence boldly attacked the enemy and destroyed more than 100 people with swords and simply with their bare hands and feet. The news of this massacre horrified the invaders. And this strengthened the glory of the young girl and her desire to continue the fight.
During the war with the Japanese, another legendary girl was known in China - Wang Xialin, who fought unarmed with puppet troops.
IN different corners In China, I often saw girls practicing martial arts. From dawn to dusk, millions of representatives of the fairer sex practice wushu in the parks and gardens of the Celestial Empire. All visitors are surprised by their swift and confident movements and excellent stances.
According to wushu masters, girls perform any technical action, be it lightning-fast movement, falling or somersaults, no worse than men. This once again demonstrates the universality and mass appeal of wushu, which is equally acceptable for women.
Medicine proves that regular exercise has a beneficial effect on the restoration of all organ systems. female body and that practicing any style of Wushu is beneficial for women. And for women with poor health, doctors recommend practicing Wushu health complexes. However, as experts note, the structure and physiological functions of the female body have many differences from the male body. Therefore, women should exercise using a somewhat simplified method, without putting too much stress on the body.
Firstly, women are shorter than men, their legs are shorter, and the center of gravity is, accordingly, lower, and the ligaments are more elastic. And since they have higher flexibility and dexterity, during classes you can combine the features of different styles, and it is better to include more balancing and smooth movements in the complex.
Secondly, women's muscles are not as developed as men's. Therefore, women are weaker than men, their hearts are smaller, their pulse is faster, their speed and endurance are lower, and it is not advisable for them to perform too energetic and prolonged complexes.
When performing basic exercises, women are recommended to do fewer repetitions, and during classes they need to be more attentive, consistent, and most importantly, careful.
Thirdly, during menstruation, it is better for women to reduce the amount of training to a minimum, and perhaps, in case of heavy discharge and pain, to stop exercising altogether.
During this period, women should reduce or completely eliminate sudden movements. It is better to skip excessive efforts, jumping and falling, as well as overly sweeping kicks. It is also necessary to significantly reduce the strength and pace of the exercises.
The desire for beauty is natural for many women. First of all, when practicing wushu, women pay attention to those exercises that help improve their figure. Body shaping is an activity that comes down not only to acquiring beauty and improving appearance. Tight, elastic muscles ensure the normal physiological position and functioning of internal organs. A flabby, saggy belly leads to displacement of internal organs and curvature of the spine. Excessive thinness and weak muscles are just as harmful to health as being overweight. To get rid of excessive thinness, wushu exercises associated with constant tension of working muscles are especially useful. Tight, strong body muscles are a necessary condition for good health, normal blood supply, metabolism and maintenance of reproductive function.
Today, only three ways are known to form a beautiful figure without harm and, on the contrary, with health benefits, these are:
Changing your diet;
Increased physical activity;
Psychological mood.
Regular classes wushu give a woman not only health and strength, but also maintain long years her pristine beauty and charm.
WUSHU FOR MIDDLE-AGED PEOPLE
It's no secret that over time, the years take their toll. And if you lead the wrong lifestyle, this happens earlier than they should. As a result, we have what we have. That is, having reached middle age (not to mention old age), a person loses his former strength and energy, which he had in abundance in his youth. And the flexibility is no longer what it used to be. However, due to the richness of content and uniqueness of the ears at people older than middle age can and should practice wushu, you just have to choose the appropriate style.
When choosing a style and load at this age, you need to take into account individual characteristics body, body fitness and interest.
If your health is excellent or you have already been involved in sports, then you can choose bright traditional directions, where there are a lot of jumps, somersaults and power techniques.
But for people with poor health or who do not have any sports training, it is better to choose something simpler and easier. The biggest barrier to practicing Wushu as an adult is reduced flexibility. Since there is an inverse relationship between flexibility and age proportional dependence(that is, the older you are, the less flexibility), then, naturally, you need to start practicing as early as possible, but this does not mean that you cannot develop sufficient flexibility in your mature years. You just have to train properly, and the results will certainly appear.
Let's take a closer look at this issue. There are three factors that affect the flexibility of the body:
The shape of the surface of the bones in the joints;
The volume and amount of soft tissue surrounding the joints;
Elasticity of ligaments, tendons and muscles connecting joints.
The last two factors can be changed for the better by doing ear training. at. The volume of soft tissue around the joints changes during exercise. Closer to old age, there is a tendency to become overweight, which clearly affects the depth of the forward tilt of the body. But if you exercise regularly, you can reduce your stomach and fat deposits in your legs, which, of course, will increase the depth of your bend.
Ligaments, tendons and muscles have a certain plasticity, which can be continuously improved, subject to regular exercise, by doing, for example, pressing movements with the leg, bending the body and other flexibility exercises. All this increases joint mobility. Therefore, by training in middle and old age, you can significantly increase the flexibility of the body.
Regular and persistent training strengthens the body, improves the functioning of various systems and organs, stimulates metabolism in the body, prolongs life and preserves youth.
Elderly people can often get injured in unexpected situations, and there are numerous examples of this. However, in people who regularly exercise wushu, the reaction improves, strength increases, and, accordingly, the possibility of injury and injury decreases.
Regardless of the chosen ear style at, in adulthood and old age, special attention must be paid to consistency and gradualism. You should gradually lower the stances from high to medium and to the lowest, consistently increase the speed and gradually increase the time of training.
Wushu gymnastics classes not only develop strength, flexibility and coordination of movements, they allow middle-aged and older people to improve their health, slow down aging, and most importantly, such classes have a positive psychophysical effect and are accessible to people of different ages and with different levels of physical fitness.
WUSHU MASSAGE
In Eastern medicine, great importance is attached to the condition of the spine. By the painlessness and degree of flexibility of the musculoskeletal system, one can determine not only the state of a person’s health, but also his age. According to Eastern tradition, a flexible spine is a necessary condition for maintaining health and effectively preventing diseases.
Wushu massage, developed in ancient China, is similar to techniques used in modern manual therapy and osteopathy. To perform the massage you will need a partner, or better yet a partner if you are a member of the stronger sex. Important in wushu massage for healing the joints and spine is adherence to following conditions: complete relaxation, slow and steady deep breathing, no sudden movements.
Performing some exercises is accompanied by a slight click, which indicates the need to move on to the next exercise. However, you should not constantly try to create an acoustic effect: this can lead to injury.
Exercise 1
Initial position: you lie on your back, relaxed and not thinking about anything other than the massage; arms rest behind the head or spread out to the sides, right leg raised up; your partner stands in front of you, with his knees bent and wider than shoulder-width apart.
With their hands, your partner grabs your raised right leg so that the four fingers of both hands are closed in front of the shin, and thumbs– in the area of the Achilles tendon.
Straightening your legs, your partner lifts you up by your right leg so that your lower back lifts off the floor.
While moving, you exhale and try to relax as much as possible.
During the exercise, a clicking sound is often heard.
Exercise 2
Initial position: You lie down as in exercise 1.
Your partner, crouching, fixes your left leg lying on the floor with his right knee, and grabs your right leg, raised up, with his left hand in the knee area, and with his right hand in the Achilles tendon area; at the same time, the right hand is turned away from you, with the thumb down.
Then soft, swinging movements are made with your leg, and you exhale as your leg approaches your chest.
Repeat the exercise 10 times with each leg.
Exercise 3
Initial position: you lie as in exercise 1, but your leg is raised up and bent at the knee.
Your partner, sitting on his knees on the side of your extended leg, fixes it with his left knee, and holds the bent leg with his hands: with his right at the knee, and with his left at the ankle.
Leaning over and placing your body weight on your hands, your partner pulls your right knee towards your right shoulder and applies several springy pressures on the leg.
Repeat the exercise 10 times.
Exercise 4
Initial position: position as in exercise 1, but your partner uses the knee of his right leg to fix your left shoulder to the floor.
As you lean over, your partner shifts their body weight to their hands holding the bent knee of your raised leg and pulls the knee toward your left shoulder.
Finishing the movement, your partner applies several springy pressures on the bent leg.
Repeat the exercise 5 times on each side.
Exercise 5
Initial position: You lie as in exercise 3, with your arms outstretched, but your bent right leg is thrown over your left leg, so that your foot is on the floor.
Your partner fixes it by placing his right leg close, and with the other leg he presses your right shoulder to the floor.
To avoid damaging your partner's shoulder joint, the bulk of your body weight should be placed on your right leg. From this position, your partner, bending down, carefully presses the knee of your bent leg to the floor with a slow, smooth movement, fixing it at the end point for 2-3 seconds.
Repeat the exercise 5 times with each leg.
Exercise 6
Initial position: you lie on your left side, your left arm bent at the elbow is under your head, and your left leg is extended; The straight right arm is thrown behind the back, and the right leg is bent at the groin and knee.
Your partner uses his left knee to hold your bent right leg pressed to the floor. He places his left hand on the area of your sacrum, to the right of the midline of your back, and his right hand on your right shoulder joint.
Your partner then shifts their body weight to their arms. The right hand fixes your shoulder joint, and the left hand exerts springy pressure on your sacral area down and under itself. When performing this exercise, a characteristic click is heard.
Repeat the exercise 1-2 times on each side.
Exercise 7
Initial position: your position is as in exercise 2.
You move your straightened right leg out and slide along the front of your partner's left shin, lowering it to the floor.
In this case, your partner presses your pelvis on the left side to the floor with his right hand, and with his left hand holds your right leg in the area of the Achilles tendon and fixes the stretch for 2-3 seconds.
Repeat the exercise 5 times with each leg.
Exercise 8
Initial position: You lie on your stomach, arms bent at the elbows under your head, left leg raised above the floor.
Your partner's right foot rests on your left gluteal fold.
Your partner grabs your raised leg with his hands and pulls him towards himself, while gently pressing the foot of his right leg onto the gluteal fold.
At the same time, you should relax and exhale long.
Repeat the exercise 3 times with each leg.
Exercise 9
Initial position: You lie on your stomach, resting your head on your closed hands.
Your partner, kneeling, as if “saddled” you in the buttocks area, rests his palms on your sacrum to the left and right of the midline of the back.
Your partner puts his body weight on his hands and performs 15 pressure movements on your sacral area.
Exercise 10
Initial position: You lie on your stomach, as in exercise 9.
Your partner, sitting on you in the sacral area “back to front,” grabs your legs with his hands.
Leaning back, your partner pulls your legs towards his chest.
Repeat the exercise 10 times.
Exercise 11
Initial position: You are lying on your stomach.
Your partner stands on the side of your feet.
Reaching down, he bends your legs.
Bringing your legs toward your buttocks, your partner performs 15 springy compressions.
Exercise 12
Initial position: You lie on your stomach with your hands clasped at the back of your head.
Your partner, hugging you from behind, places his hands between his elbows so that his hands (one on top of the other) are on your neck.
Sitting on your lumbar region, your partner lifts your upper body and leans back slightly. The range of movements is small. The exercise is performed carefully, gently and without jerking.
Repeat the exercise 10 times.
Exercise 13
Initial position: You are lying on your stomach.
Your partner, standing at your side, makes light pressing movements on your spine with one leg, gradually moving his leg towards your head.
Repeat the exercise 10 times.
Exercise 14
Initial position: You and your partner stand close together, back to back, with your hands intertwined.
From this position, your partner, squatting and bending forward, lifts you, holding you in the final phase for 3-5 seconds.
While performing the exercise, your head is bowed to your chest, you should relax and exhale.
Your feet should be separated from the floor by 10–15 centimeters, and a clicking sound is often heard.
Repeat the exercise 10 times.
Exercise 15
Initial position: You and your partner stand as in exercise 14.
From this position, you and your partner slowly squat down, trying to contact each other with the entire surface of their backs.
Repeat the exercise 15 times.
Exercise 16
Initial position: You and your partner are squatting.
From this position, grouped, the back is arched outward, and the legs, pulled up to the chest, are clasped with the arms; perform 10 rolls on your back from the tailbone to the cervical vertebrae.
Exercise 17
Initial position: You are sitting on the floor with your legs crossed cross-legged. The arms are freely lowered along the body.
Your partner stands behind you, holds his right hand under your armpit, and places his left hand on top of your right shoulder, intertwining his fingers.
With the knee of your left leg, your partner rests on your spine, gently and carefully pulling your right shoulder back and towards you.
Repeat the exercise slowly and smoothly 5 times on each side.
Exercise 18
Initial position: you sit on the floor, cross-legged so that your feet rest against one another, your hands rest on your feet.
Your partner kneels behind you with his hands on your knees, his stomach and chest pressed tightly against your back.
By straightening his knees and resting his hands on your knees, your partner slides his chest and stomach over your back, exerting a stretching effect on your spine.
Repeat the exercise 5 times.
Exercise 19
Initial position: You are on your knees. The head is lowered on the palms lying on the floor.
Your partner sits on your sacrum area, facing your feet. The legs are held tightly to your body by flexing the ankle joints and bringing them under the inside of your knees.
From this position, your partner, with his arms raised, leans back and rests his palms on the floor in front of your head.
Repeat the exercise 5 times.
SELF-MASSAGE WUSHU
When you don’t have a partner at hand, and you just need to stretch your tired muscles and joints, take advantage of a complex of individual massages. This complex can be used both to speed up the body’s awakening from sleep and before starting classes. wushu .
Massage of points in the area of the ears and eyes helps to mobilize the functions of these sense organs, and massage of points in the occipital region has a beneficial effect on the vestibular system and preventively helps with headaches.
Massage of points in the collarbone area and on the surface of the chest activates the functioning of the lungs, and smooth circular movements in the abdominal area improve blood circulation in the abdominal organs and awaken the vital energy of qi.
Massage also serves to improve the condition of internal organs: lungs, liver, spleen and pancreas.
Massage of the knee joint and foot normalizes the tone of the nervous system, relieves pain in the legs, and has a beneficial effect on flat feet.
Classes can be carried out either standing, with your legs spaced 20–25 centimeters apart, or sitting on a chair, repeating each movement 7–8 times.
Exercise 1
Bend your thumbs at the first phalanx and begin to rub them in the hollows under the ears.
Keep your thumbs away from your palms and your fingers slightly apart.
Exercise 2
Leave your thumbs in the hollows under your ears. Place your index and middle fingers on the bridge of your nose and place them on your brow ridges. Close your eyes.
Start rubbing the brow ridges with a movement from the bridge of the nose to the ears and back. At the same time, your index fingers slide along brow ridges, and the middle ones - on the surface of the eyelids, rubbing the upper part of the eyeball.
Exercise 3
Spread the index and middle fingers of both hands and pinch your ears between them, pressing your palms to your cheekbones.
Now start rubbing the area around your ears, moving your palms up and down. Make sure that when moving up, your fingers only lightly touch your head and neck.
Exercise 4
Bend your thumbs at the first phalanges and press them to the suboccipital depressions. Place your hands horizontally, parallel to the floor. The fingers of the hand are slightly spaced and engage with each other. They are slightly bent and their pads touch the occipital bone.
Massage the occipital area with your fingers, bringing your hands closer and apart, without changing the position of your thumbs.
Exercise 5
Run all your fingers through your hair (or what's left of it). Use your fingertips to massage your head, sliding through the hair from the back of your head to your forehead. Hands are brought together at the elbows.
At the end of the movement, press the pads of your palms to the brow sockets on the forehead and, lightly resting your fingers on the upper part of the skull, massage your forehead in a circular motion.
Exercise 6
Spread your hands and lower them, sliding along your chest, to the reflexogenic zones on the lateral surface of the chest.
Massage them with the pads of your palms.
Exercise 7
Connect your hands (the left one is on top, on the right side of the chest) so that the right thumb touches the right nipple, and the left one lies in the area of the xiphoid process. The thumbs should be pointing vertically.
Using a clockwise circular motion, pressing your hands tightly against your body, massage the right side of your chest.
Exercise 8
Place your hands on the left side of your chest (left palm resting on your right) and massage counterclockwise.
Make sure that your thumbs are as far apart from your palms as possible and always point vertically upward.
Exercise 9
Then move your hands to the right, but a little lower, and massage the liver area clockwise.
Exercise 10
Now let's move on to a large circle of massage across the entire front of your torso. Move your hands while massaging the body, first clockwise and then counterclockwise.
Exercise 11
Move your hands down and begin a small circle of massage, massaging the lower abdomen strictly counterclockwise - this is due to the direction of food movement through your intestines.
It doesn’t matter if by this point your arms are tired, don’t be alarmed. This is how it should be, if, of course, you followed all the recommendations and pressed your hands tightly and forcefully together.
Exercise 12
Stand up straight. Raise your left knee as high as possible. Sliding and massaging, move your right hand down the inside of your shin towards your foot. Turning your foot with the sole up, grab it from below.
With your left palm, begin to rub the sole of your raised leg, making an oscillating motion across the sole of your leg.
Change the supporting leg and massaging arm accordingly and repeat the foot massage.
If you can't maintain your balance or don't have the flexibility to do the exercise while standing on one leg, you can do it while sitting on a chair for the first time.
SHAOLIN SLAPPING
Shaolin slapping- This is a kind of exercise invented by the monks of the legendary Shaolin. This exercise is very simple to perform, but it is extremely effective. Frequent practice of this exercise not only strengthens the body, but also increases its ability to withstand external forces.
Initial position: stand straight, lower your relaxed arms along your body.
Procedure for performing the exercise .
Raise your left hand to your shoulder, following your fingertips with your eyes. Using the edge of your palm, slap yourself on the right side of your chest, your right palm does not move.
The left hand lowers, with the right hand apply a similar clap on the left side of the chest.
After a pause, turn your body to the left, thereby causing the movement of your arms. Using the edge of your right palm, slap your stomach. At the same time, use the back of your left hand to slap your lower back.
Likewise with turning to the right and changing hands.
Hands down. The right hand goes to the right and up and hits the left shoulder with the palm, the left palm makes a counter clap on the right shoulder.
The same thing, but the left hand starts moving first.
Hands down. Left hand strikes index finger light thrust forward, look at your left hand; at the same time, the back of the right palm slaps the right thigh.
Repeat the exercise, changing hands.
NOTE:
When clapping, it is necessary to cause the movement of the arms with the lower back as the axis of rotation, the force should increase gradually;
Clap locations should be set based on the requirements of actual combat;
At the moment the hand hits the body, you must exhale sharply;
Perform each exercise from 3 to 7 times; each time strengthening the blow, thereby you will teach the body “ take a hit ».
AUTOGENOUS TRAINING
Any cycle of physical exercises, including a set of basic exercises wushu, it is recommended to end with auto-training. In general, every self-respecting person who cares about his own health and the health of those around him should master the skill of auto-training. Every person needs auto-training in our psychologically difficult times, when all kinds of stress and depression lie in wait for us at almost every step.
It is enough to perform a small relaxation exercise, and the tension will be relieved - you can continue to live and work. But to perform deep auto-training, privacy is necessary.
Lie on your back, or if this is not possible, sit comfortably.
First, try to completely relax your arms, then your legs, torso, head, face, tongue, eyes.
Then try to create a feeling of heaviness throughout the whole body except the head; the head should be light and clear, like an empty stadium in the off-season.
Next, you should imagine how energy in the form of heat, tingling, pulsations, vibrations spreads throughout the body. You need to imagine this movement of energy in the following sequence: arms, legs, spine, back, sacrum, sides, chest, abdomen, solar plexus, stomach, liver and gallbladder, pancreas, intestines, genitourinary system, pelvic organs, chest organs , neck, throat, pharynx, nasopharynx.
For therapeutic effects, you can “warm up”, “pulse” the problematic organ or system, and feel the circulation of energy there.
To complete the impact, you need to use your imagination: imagine, fantasize about how the healing of a diseased organ occurs.
If the imagination is accompanied by some sensations from the diseased organ, this means that your consciousness is in “direct contact” with unconscious processes and programs healing at the cellular level.
You need to finish the auto-training with an exercise with an exotic name “ psychic breathing of yogis ».
To do this, you need to imagine that you inhale lightness with the entire surface of your body, that your arms become light, then your legs, torso, head, neck. Watch your breathing, it should also be light and free. Your soul should feel light and calm.
Having completely relaxed, open your eyes and finish the exercise with stretches.
To check whether you managed to completely relax, you can use K. S. Stanislavsky’s exercise: relax as much as possible and imagine yourself lying on a sandy beach, somewhere near a river or at sea. You lie in the warm rays of the sun for as long as you want, as long as it gives you pleasure, then - in your imagination - stand up and look at the imprint of your body in the sand. If the body is completely imprinted, then the exercise was done correctly, if not, look at which places there is no imprint left: this means that it was there that you were unable to get rid of muscle tension .
CONCLUSION
So, wushu, no matter how much we talk about its health-improving essence, is, first of all, a martial art, and martial arts require daily training from a person. If you have embarked on the path of self-improvement, you should not stop halfway, much less quit what you started. Having mastered the initial Wushu course, you can proceed to more complex exercises, and here you will be helped professional craftsmen Wushu.
The main thing is that you do not lose interest in wushu. Of course, at first you won't have enough time for this. But as a master, I can say that if you take up Wushu seriously, your attitude towards life will change, you will become more organized, more collected, and most importantly, healthier.
If at first you don’t manage to keep up, of course, you will have to sacrifice something, give up something. For example, don’t watch your favorite TV series again, don’t drink beer, or reduce the time of empty conversations on the phone. Your health, both physical and spiritual, should be your top priority. You need to set yourself a goal and strive to get closer to it every day.
Let's try to consider yours free time and try to figure out how you can find a few minutes, and maybe even hours, to practice wushu.
First of all, you can get up an hour earlier in the morning! There is no point in basking in bed, it is better to do a short morning exercise: a light warm-up, including breathing exercises, self-massage, a preparatory physical set of exercises and, finally, basic technique. Finish morning exercises It is best to take a shower and have a light breakfast.
You don’t need to train for long, about fifteen minutes, the body has not yet fully woken up, and heavy loads are contraindicated for it.
Commuting is also beneficial if used correctly for self-improvement. Undoubtedly, public transport is a hustle and bustle, a hassle. But you can also approach travel in transport creatively; here you can practice leaving and diving for a person. And most importantly, you can practice meditation here, especially if you are driving your own car and are stuck in another traffic jam for a long time.
Don't forget about wushu at work. With any, even the most intense work schedule, there are always breaks, and instead of retiring to the smoking room, inhaling harmful smoke and having idle conversations, find a secluded place where you could stand in racks, do push-ups, do stretching or breathing exercises.
You can also improve your dexterity and reaction time by, for example, throwing 2-3 small objects and catching them with one hand.
When returning home, you can do the same as when traveling to work in the morning, and when you return home, do not rush to throw yourself into the arms of the sofa; it is better to devote an hour or two to training.
And so every day, year after year, giving yourself minor breaks to restore the body.
If you still decide to study seriously wushu, then you need to get in touch with those who are also training, and develop your techniques in pairs, spar and get useful information from them. Then there will be less stress, and you will feel better, and most importantly, life will be filled with meaning and become more interesting.
And especially don’t despair if you cannot achieve spiritual and physical perfection: the main thing is that you will strengthen your health and get rid of many unnecessary ailments, and it’s worth it, listen to a person who is wise and experienced!
LIST OF REFERENCES USED
Abaev N. V. Psychophysical exercises of wushu. – Alma-Ata: Alaverdy, 1992.
Lin D. Martial gymnastics: Chinese Wushu exercises for health and self-defense. – Rostov-on-Don: Phoenix, 2006.
Popov G. V., Sagoyan O. A. Wushu is the path to health and harmony. – M.: Interprint, 1989.
Zhang Yukun. One hundred questions about Wushu. – M.: Sofia, 1996.
Buy the book "WUSHU Gymnastics. Starting from scratch" I-Shen
Many people know about the Shaolin Monastery in China; films have been made about it and written in books and newspapers.
Everyone knows that the monks of this monastery possessed unusual martial arts.
So, the birthplace of the martial art of Wushu is the Chinese province of Henan. Namely, the origin took place in the famous Shaolin monastery.
What it is
Wushu, translated from Chinese, means “to stop aggression or martial art”; in the West it is called kung fu. A person who masters Wushu techniques is called a Wushuist.
The creator of this unique martial arts was the former patriarch Bodhidharma in the middle of the 6th century AD, he was also the creator and laid the foundations for the Chen sect, called Zen in Japan.
When Bodhidharma came to the Shaolin Monastery, he began to talk about the new teaching.
And then he saw in the first lesson that many students were weak in body and spirit, that is, they fell asleep during classes.
And so he decided to create physical and psychological training for special exercises called “18 movements of the hands of arhats” (an arhat is a superman or a demigod, translated from Sanskrit - worthy).
In these 18 simple combinations, first they stood up on defense, then they struck, and in the end there were a lot of combinations, about several thousand.
Even before the creation of Wushu in the 2nd - 3rd century, a famous physician named Hua-to developed therapeutic exercises– Games of five animals, which included a bear, a bird, a tiger, a monkey, a deer, that is, an imitation of these animals.
But it was also used not only for medicinal purposes, but also for combat. When he died, he left behind a huge and scientific legacy.
This gymnastics still exists today, you can watch it in this video:
Styles
Soon, the Shaolin monks began to develop styles of animals and insects, imitating the elements of water, wind, fire and air.
Now there are several thousand styles of Wushu. For example, the names of famous wushu styles - the most famous is Taijiquan (Great Limit Fist), it includes slow and plastic movements that fascinate with their beauty, the beauty of these movements is not only external, but also internal, that is, a person feels all the beauty in his body.
There is also a style of wushu Tanglangquan or Mantis style created by master Wang Lan from Shandong province.
Tanglangquan includes fast movements, flexibility, and grips.
Using it, you will know all the beauty, and to know it, you need desire and willpower, then you will reach the heights of perfection itself.
Now the martial art of wushu exists almost everywhere, some use it for combat, and others for medicinal purposes. Wushu is also a kind of gymnastics. There is also the sport of wushu sanda - free contact combat.
You can start practicing it if you want to get to know it better, here is the title of the book - author I-Shen - “We start wushu gymnastics from scratch.” Read, enjoy and be healthy!
Watch the video about martial art wushu: