Common practice methods of Sanda

Sanda is also a common type of Chinese Kung Fu. Sanda has strong appeal and vitality, so it is favored by many people. Not only in China, but also abroad, it has a strong influence. Many people like Sanda, but they cannot grasp the essence of Sanda. So what are the common practice methods of Sanda? Next, let us practice Sanda together according to the detailed introduction below!

Training Tips

The overall requirements of martial arts Sanda Kung Fu techniques can be summarized as fast, long, heavy, accurate, stable, free, flexible and skillful.

(1) Fast

Fast means completing the action quickly. Boxing proverbs say "beat fast and hit slow", "punches are like meteors" and "kicks are like shooting arrows". Only by attacking quickly can you achieve the striking effects of "strike first and hit first" and "strike last and hit first". Speed ​​is reflected in three aspects: fast reaction, fast movement and fast displacement.

Quick reaction means quick and agile thinking from observation and judgment to operation. When actively attacking, look for opportunities, create opportunities, use gaps in time and movement, and strike quickly. When defending and counterattacking, you can know exactly what action the opponent is going to make, so you can defend or counterattack and quickly change the opportunity.

Fast action means that the action from starting to hitting the target should be completed in the shortest time possible. When using punches, kicks, throws and various combination moves, the speed of completing the movements and the rate of switching movements must be fast while ensuring quality.

Fast displacement means that the body moves quickly. The striking actions of Sanda are carried out in a state of constant movement. The direction, distance, angle and position of the movement of the body posture must be just right, which is a prerequisite for ensuring the effectiveness of the attacking action. Body movement is primarily accomplished through footwork. The saying "If your steps are not steady, your fists will be chaotic; if your steps are not fast, your fists will be slow" is exactly about this principle.

(ii) Long

Long means that when completing an offensive action, it must be stretchable. For an offensive action, under the premise of a stable center of gravity and fulcrum, all the joints involved in the activity need to be stretched as far as possible and move forward in a coordinated manner. This not only expands the range of one's own firepower point, but also increases the difficulty for the opponent to take action. This is the principle of "an inch longer, an inch stronger".

(triple

Weight is a technical requirement for the strength to complete the movement. Chinese martial arts Sanda emphasizes "winning by cleverness" and "using cleverness to overcome force" and advocates a technical-based fighting style. However, these do not conflict with the fact that the movements require skill. Skill refers to the ability to apply overall techniques; weight refers to the force of a single action.

(IV) Accurate

Accurate refers to whether the force point of the movement and the muscle contraction involved in the exercise are accurate. The force point is the contact point when hitting the opponent. Different actions have different force point requirements. If the force point is inaccurate, it will not only affect the effectiveness of the action but also make it easy to get injured.

(V) Stability

Stable means that stability is required to complete the action. In a fierce fight, three factors must be considered to maintain the stability of the body.

1. Action and reaction. The greater the action force, the greater the reaction force, the body's center of gravity is unstable, and it is not conducive to controlling the reaction force.

2. If you encounter resistance after hitting the opponent, you need to quickly adjust your posture and stabilize your center of gravity to prepare for the next attack or defense.

3. Although Sanda techniques have the technical requirements of "long" and "heavy", they must be performed under the premise of keeping the body's center of gravity stable, and try to avoid shifting the body's center of gravity, so as not to give the opponent the opportunity to "use a small force to achieve a great result" or "steal something when the opportunity arises."

(VI) None

None refers to the concealment, suddenness and lack of any warning of the action. The so-called omen is an additional action that unconsciously exposes the offensive intention in advance, which is a mistake that Sanda athletes are more likely to make.

(VII) Live

Lively refers to the quick and flexible transition between actions. To achieve flexible transitions of movements, you must maintain correct body posture, with your heels slightly lifted to maintain flexibility and facilitate movement; the muscles of your limbs should be moderately relaxed and not stiff to facilitate quick starting; the center of gravity of your body should be between your legs to facilitate transitions of movements; your lower jaw should be slightly retracted, your head should be neither tilted nor centered, and you should be comfortable and centered to facilitate the brain's operational thinking to complete the movement.

(8) Skill

Cleverness refers to the clever way of applying technology. Each individual move in Sanda has its own function, and there is no distinction between cleverness and ingenuity in each move in Sanda technique. However, since Sanda has the completeness of combat skills and the technical characteristics of adaptability, it provides a broad space and rich connotations for the ingenious use of the mutual generation and restraint of Sanda movements.

Practicing Sanda is actually quite simple. As long as we master the essentials, we can practice Sanda quickly. Many people may think that the three major skills do not look very difficult, but they just can’t practice them. This is mainly because everyone has not grasped the essence of Sanda. Therefore, when you practice Sanda, you must master the key points of fast, long, heavy, accurate, stable, free, flexible and skillful.