How to do Sanda strength training?

Nowadays, most people are learning Sanda. Firstly, it can protect yourself, and secondly, you can help others when they are in danger. Many people like to learn on their own, so they will ask the editor how to conduct strength training in Sanda to achieve good results. How should we train to achieve the best results? And avoid overdoing it? Next, the editor will share with you some Sanda strength training.

1. Training methods of Sanda side kick

The side kick is one of the commonly used leg techniques in Sanda, which can be used to snipe the opponent or for offense. Compared with other leg techniques such as whip kick and straight kick, it has more defensive advantages. Its sideways attack and defense methods often allow it to retreat to a safe area after inflicting heavy damage to the opponent. The side kick can also organize an effective counterattack while defending, interrupting or terminating the opponent's continuous attack. Here, some practice methods are provided for martial arts students and Sanda enthusiasts.

1. Flexibility Exercises

——Flexibility training is the most basic part of the side kick. It is hard to imagine what kind of threat a side kick without flexibility can pose to the opponent. Therefore, when practicing side kicks, you should first do a good stretching exercise for flexibility. It can also be said that flexibility is the basis of all leg techniques.

(I) Side leg stretch and leg control 1.

Leg stretching: Different from straight leg stretching, side leg stretching is the main way to stretch the ligaments during side kicking. Generally, the body and supporting foot (tip) are facing the horizontal bar (about 90 degrees), and the other leg is placed on the horizontal bar, with the toes facing upwards or horizontal. The body applies corresponding pressure to the leg placed on the crossbar in a certain rhythm. The appropriate time is about 5 to 10 minutes. After the side leg stretch, it is usually assisted by the horizontal leg stretch;

2.

Leg control: Leg control is one of the basic skills to practice side kick. An excellent Sanda player must have strong leg control ability, and his ability to control legs for a long time. When you first start practicing, you can hold on to a fixed object with both hands, support one leg with the other leg and use the strength of your waist and abdomen to lift it to the side. The higher the better, and keep a certain arc between your upper body and legs. After practicing for a period of time, you can do it with your own strength without the help of fixed objects. The number of exercise sets can be 2 to 3; the exercise time is generally carried out under the premise that the movements remain correct and unchanged. If you cannot maintain the correct posture, you can stop and rest for a while before moving on to the next set of exercises. Note: Generally, the endurance training of leg control is arranged after the speed side kick training.

This is the Sanda strength training that the editor shared with you. You can continue to train according to the above content to make yourself stronger. However, during training, you must be careful not to over-train, especially to ensure that you do not exceed the maximum limits of muscles and bones, which will cause pain.