How to practice Sanda at home

There are many benefits to practicing Sanda. It not only exercises our agility but also strengthens our body. Many people like to practice Sanda, but due to geographical restrictions, they have to give up Sanda. In fact, Sanda is a relatively simple sport. You can practice Sanda even at home. So how do you practice Sanda at home? Next, let us learn about the basic boxing techniques of Sanda!

Basic boxing

The main boxing techniques include straight punch, hook punch, and swing punch, among which jab, whip punch and other techniques have also evolved.

Straight Punch

Left straight punch: Stand in the basic combat posture with left foot in front and right foot behind, turn left heel slightly outward, move gravity to left foot, turn upper body slightly left, at the same time, extend left arm along shoulder and elbow, make fist strike forward in a straight line, force reaches fist, palm facing down, right fist to the lower jaw, look forward, then retract left fist by pressing elbow to form basic posture. The opposite is true for the right straight punch.

Key points: The force of pushing off the ground and twisting the waist should reach the fist smoothly. The whole movement should be coordinated and complete. The center of gravity should not lean forward too much. The height of the striking part should be different from the left knee. There should be no sign of retracting the fist before striking, and the right arm should not be pulled back when punching. The striking method combined with footwork should be done in such a way that the fist and the foot are in place.

Right straight punch: The force of pushing off the ground with the right foot and twisting the waist to obtain the greatest impact force. The center of gravity of the body should move forward while punching, not in advance, and the left fist should not droop or extend outward.

Swing Fist

Left swing punch: basic combat posture, push off the ground with the right foot, move the body's center of gravity to the left foot, slightly lift the left heel off the ground and turn outward, and roll the foot, turn the upper body to the right and rotate the left arm inward, raise the elbow to the level of the shoulder, and strike the fist from left to right above the level of the shoulder, then return to the basic posture. The right swing is the opposite.

Key points: When swinging punches, the body should not lean to the right. You should raise your elbow while punching and hit the target with the flat of your fist. After the strike, the center of gravity should be shifted to the left foot. The rolling force of the left foot cannot be ignored. You should hold your chest and abdomen in and not lower your head. Before throwing a left swing punch, the right arm should not be pulled back, and the center of gravity should be placed on the left foot, but the upper body should not lean forward too much, and the elbow should be raised while punching.

Uppercut

Left hook: Stand in the basic combat posture, push the ground with the right foot, move the center of gravity to the left foot, slightly lift the left heel and turn it outward, press the ground with the sole of the foot, turn the upper body to the left and sink slightly, then instantly straighten the left knee and upper body and turn to the right. At the same time, rotate the left arm outward and punch from bottom to top, with the fist facing up and the palm facing to the right and inward, with the force reaching the fist face. The right fist is still placed in front of the forehead, look at the left fist, and then return to the basic posture. The right hook is the opposite.

Key points: The left arm should be externally rotated and struck at different times. Do not externally rotate before striking. The upper body should not be leaning forward too much. The angle of the arm should be determined according to the distance to the opponent and the part of the strike. The upper body should turn left and sink to the ground. The stretching and right turning should be coordinated and natural without interruption or too long a process.

What is introduced above is the basic practice method of Sanda, that is, the basic boxing technique. After reading the above basic boxing techniques, do you think that Sanda is not as difficult as we thought? As long as there is an open space, you can practice Sanda. Therefore, Sanda enthusiasts can practice Sanda at home!