Chinese wrestling
How to practice the waist
The practice of the waist part plays a considerable role in wrestling, and the waist plays an important role in the exercise of the waist regardless of which method and throwing method is used, so every athlete must pay attention to the practice of the waist.
First of all, the shabu shabu exercise can be practiced in two ways: empty-handed shabu and big stick shabu.
Here's how to do it:
Stand with your legs shoulder-width apart, hands apart, leather strips straightened, waist forward, head down, left to right, and right to left to left.
Fallback exercises (empty-handed exercises are the same as exercises with large sticks).
The practice of brick turning training method is mainly to practice the waist part, and the calligraphy of brick turning exercise is: branch, wrap, turn, owe, turn.
The size and weight of the brick should be gradually increased and increased as needed, and it is used to improve the bearing capacity and soft and hard force of the waist.
Here's how to do it:
Spread your legs about shoulder-width apart, put the brick in front of your feet, stand in a crotch position on horseback, hold the upper part of the brick with both hands, and look straight ahead when your hands are out, and the upper part of your chest is a parallel line.
When the bricks, hands, and chest become parallel lines, the hands are reversed from the chest, and the lower part of the brick is reversed into the upper part and received before the lower abdomen is straightened.
This kind of exercise is good for improving arm strength, wrist strength and wrapping strength, we should know that the force required by wrestlers is not the same as the force required by athletes in other sports, and every kind of kung fu that wrestlers need to train must increase the horizontal and vertical force of the athlete, and this kind of brick turning training can improve the strength of the athlete.
When the movements of support and wrapping are proficient, you can practice flipping, underwriting, and lightness. When the bricks have received the wrist wrap from the lower abdomen and the bottom of the bricks are facing up, the legs do not need to stand up.
The legs are still in situ squatting crotch riding posture, then it is going to turn into the turning, owing, turning training, the brick from the lower abdomen to the right side of the push while turning, the right hand holds the front of the brick, slowly push, the left hand wraps the brick slowly and easily, the legs also slowly and gradually rotate, so that the brick from the right to the left, gradually from the top to the top, the waist is easy to go with from front to back slowly, retract the original position, can also be understood as the head, waist, bricks, hands at the same time from left to right slowly turn a circle.
This action can rotate with each other, but the action is required to be slow, the posture should be correct, a bowl of water can be placed on the brick after proficiency, rotate many times, the water does not drop a little, and the soft and hard part of the waist is improved a lot.
On this basis, you can also add a variety of easy-going footwork exercises, such as cover step, back step, up step, lying step, plus practice together, this is difficult, but it plays a decisive role in improving the athlete's waist strength and soft and hard strength. (Liu Jincai)