Then you are ready for exercises that will increase your speed of hand!
Speed \u200b\u200bkills, everyone knows about it. Many great fighters possess her: Mohammed Ali, Thomas Hirns, Rey Leonard, Mike Tyson, Roy Jones, Floyd Maeveter, Mennie Pacquiao, I can continue infinitely.
Being able to hit the opponent with a blow before he falls on its own this is possible one of the biggest advantages in boxing. The difference in the share of a second may be crucial between raising your hand when victory and raising itself from Canvas. Even if you were not born at speed, she is still needed. Even if it is not part of your style, you still need to develop it. And I ask you to include these important exercises In your regular program, because everyone knows: Speed \u200b\u200bkills!
I know that the goal is the speed, but not tormenting yourself, performing these exercises. The most important factor in achieving the maximum strength is relaxation. Relaxation is primarily the state of mind, which then becomes material reality. Keep your mind clean and do not focus on one thing too much. Relax! Relax! Relax!
Instead of complementing the speed by force and accuracy, focus on balance and coordination. A lot of newcomers first try to invest and strength and speed together, but it only slows them and force them to charge for shocks. Do not charge in your blows and do not try to focus on getting into target. Instead, give your hands to the will, just try to keep the balance under it and your movements are coordinated in coordination with the speed of hands.
Sharp and relaxed breathing \u003d sharp and relaxed motion
Fight with shadow (clean speed training)
Fight with shadow is all! The more time I spend in this beautiful sport boxing, the more I understand that sometimes the fight with the shadow is all you need. This simple practice allows you to work out every technique and does not wear your joints and does not strain the body. This underestimated exercise can help you develop almost everything in boxing: work feet, balance, strength, technique, and of course in our case-speed!
Fight with a shadow This is possible the cleaner form of exercise for speed. There are no bags to stop your blows, there are no gloves that put your hands to the bottom with your weight. You are making blows through the air only with the weight of your hands. Without slowing you, it is the fastest speed with which you can move with your own hands. You can beat as fast as you can represent your combinations. The battle with the shadow can develop your mind rate, your impact speed and the rate of returning the hand into place.
Exercises for battle with shadow:
Start moving around Ringgua and relax the whole body. Do not worry about completely compressing your hands. Apply the strikes correctly, but not so that your shoulders straighten and tired. You need all your body to be relaxed when you fight the shadow on the speed!
Here are the impact numbers that I use:
1 \u003d left jeb
2 \u003d Right Direct / Right Cross
3 \u003d Left Hook
4 \u003d Right Hook / Right Overerd
5 \u003d Left Uppercot
6 \u003d Right Uppercot
* on the contrary if you are left-hand
Ok, here they are! Follow them and combine!
|
Basic Jeb.
Double Jeb.
Jab structured
Jeb, right cross
Left hook
Left-right-left-right!
|
Skilled combinations
Uppercotes
Long combinations (focus on a sharp, fast breathing!)
|
Work 3 rounds. Exhale with each blow and with each movement. Do not worry about the fulfillment of all combinations in the above list. Adhere to your loved ones and then try one or two new ever every time. You should not get tired. If you get tired, you are too tense. Relax shoulders even more and perhaps even slowed down. If you exhale, inflicting blows through the air, imagine what will be in the ring.
When you walk during combinations, do very little steps. You need to do only 2-3 centimeter steps, so your legs will be able to move quickly, like your hands. If you do big steps, your legs can still be in the air, leaving your blows without stopped on your feet and without power.
Do not worry about strength! Some sequences with dual blows on the left or dual blows on the right will be felt weak. Once again, you work only above the speed, and not over the force. Just let your hands get out of adding a little rhythm. Do a few pauses from time to time between combinations and then go back to speed.
Last Note, see how Menni Pacquiao makes a fight with a shadow on the video from below. What he does is the perfect example of a high-speed battle with the shadow. Sharp breathing, very small tags, focus on fast shuffles. It does not focus on single blows, it focuses on integer combinations. And in 923084723 - Once, relax!
Fast shocks on the bag (high-speed endurance)
Quick blows are not always speed. Sometimes it is endurance. Faster weight movement always takes more energy. So it's pretty hard to apply fast strikes Or even work out quick blows, if you have no endurance for this.
Punching the ligaments of rapid blows can use anyone. First, you do not realize it, but as soon as you get tired, your slower rival suddenly becomes faster than you. Even a big danger of fatigue is that your blows become too slow to get along the opponent. So let's work over high-speed endurance so that you can throw out quick blows throughout the battle, not just the first round.
Exercise strikes at intervals:
Find yourself a partner and stand up with him on different sides of the bag. One boxer holds a bag of stationary until the second strikes the bag to strike for 15-20 seconds. Then change. Do so until the 3-minute round is over and then take a minute break. 2-3 round of this exercise is a great way to finish training on the bag.
Some thoughts about this exercise with rapid blows:
- Do not waste time, driving someone to count up for 15-20 seconds. Instead, just consider in my head or in a rumor while you hit the blows. When you finish, just stop and your partner will instinctively know that he needs to start to strike.
- You can perform various options on the bag. In the first interval, the usual blows, targetting high (palm down, goal to the point on a bag of 15-20 cm above your head). In the second interval, piercing vertical shocks, ahead of the shoulder level on the bag. Under the "vertical blows", I mean strikes when the palm looks aside as a "fixed fist". In the third interval, punching small short uppercots on the bag at the case level. Continue to repeat to the end of the round.
Exercise strikes at intervals develops the endurance of your hands and shoulders. What is very important in the late rounds of battle or sparring. It does not matter if all your body does not get tired ...
When your hands and shoulders get too tired,
Your blows become too slow to get along the opponent.
Of course, you can still possess your strength in late rounds, but if you do not have speed, this power is not to have any value! So work to be sure that you increase the endurance of the hands and shoulders. In case you did not notice, this exercise of rapid strikes is a boxing exercise of tobate (in case you want to learn more about the theory lying in this training method).
A very important reminder, no need to become too proud and try to beat in a bag in this pace all 3 minutes. Pause on vacation allow your hands to restore the energy to beat with maximum speed. You should always train at your real top speed (work 100% when you exhausted it is not "real top speed"). Think about it, the sprinters do not train at the speed, running 2 miles at a time. Instead, they run sprints to short distances, make a breather and repeat (AKA interval sprints). Pauses allow their legs to restore energy in order to run at full speed again. Thus, you spend more of your time, training at full speed, and not half the speed, which is happening when too proud newcomers work 30 minutes without a breather!
Another point is that not to skip breaks, this is what your training can be better when you constantly have to stop and start again. Applying shock without stopping it is easy when you are already in motion. But stop and start again, as in real battle, it is much harder when you need to continue to run your rhythm. So I ask, do not skip breaks. 15-20 seconds for everyone, then change!
Forced Speed \u200b\u200bTraining (Pneumatic and Pear Stretch)
Pneumatic and pear stretching is great equipment for speed development. In addition to improving accuracy, timing, reflexes and coordination, they are also very good for exercises on "forced hand speed." Quickly beat it quite just if you beat only when you think you need. Unfortunately, so never happens real battles. In real battles, you are always forced to strike punches, even when you do not want it. Since you throw out these blows, rather in the panic reaction, rather than the action of their own intentions, these "forced blows" exhaust you faster. So let's go back to the pneumatic and pear stretching, they force you to beat even when you do not want it. It does not matter how tired you are, you must beat on the pear.
Pneumatic and pear stretching also have their exceptional qualities. Pneummogrush develops the endurance of the hands and endurance shoulders. Pear stretching helps improve accuracy and timing. This shell forces you to constantly react quickly and think quickly. Studying how to work on a stretch-stretch is in itself art. I will bother this long clarification for another day. For now, just know that these shells will improve your speed. Conduct on pneumatic and pear-stretching 2-3 round.
Training with resistance for the development of high-speed muscles
Push-ups (explosive speed)
Push-ups when they are performed with a targeted technique can help you add speeds in your blows. Since everyone has different hands, you need to find perfect option where to have arms and how low it is low. Focus on speed, not on strength. You need to finish this approach quickly!
Pressing on triceps
- Because of my long hands and a thin skeleton, I prefer to do push-ups at which I go down only to a third. This means that I only work on triceps in this "stretched" postpoint phase. I make about 10 short approaches with only 10-15 repetitions in each. Once again, I work only at the top point of push up to maximize fast speed And I try to explode with each push. Focus on falling quickly and climb quickly (most people sink slowly, raise quickly). When you make a pause, do a pause at the top point of push up, and not downstairs.
Push-ups with medical ball
- Lower to position for pushups, but put one hand on the medical ball. As soon as you do push, quickly move the body to the other side of the ball, rubbed on the ball with another hand. Perform push ups as quickly as you can. 3 approaches 15 times. Another variation you can do it to take 2 medical ball And put them on the distance wider than your shoulder width. Keep one hand on the ball, and another hand on the floor between the balls. As soon as you do push, you move the body to the side, so both hands are constantly shifted to the center. (If you need a more detailed explanation of this exercise, leave a comment). Once again, 3 approaches of 15 repetitions.
Push up with cotton
- Another kind of prescripts of the pleometric style, which I like is push-ups with cotton. You can do 3 approaches of 10-15 pushups with cotton. What is important to carry out a minimum of time at the bottom position of push-ups. You do not need to be parted high, but simply be sure that you do not spend too much time with bent hands at the bottom phase of push-ups.
Training with speed resistance
Zhugs
You can also develop fast shock speed due to harness and isometric training. The harnesses apply a constant force when you hit you. This constant resistance allows you to develop speed and explosive power In all movement. Ordinary training with weights cannot do this because weight is heavy only at the beginning. As soon as you pushing the weight, your driving force makes it easier when you throw out your hand. Floating can be a very good helper in workout with constant resistance, as water constantly works against you.
Isometric training
Isometric training is a kind of training in which you make strength, but your body does not move at all. But how can you make strength without moving?! You can spend an isometric training in your hands, approaching the wall and put in a position to apply strikes, in which you could theoretically strike walls on the wall. Now repel from the wall for 10-15 seconds 3 approaches at a time. You can get up at different angles that imitate various strikes and are kissing in various muscles (breasts, shoulders, triceps).
The theory underlying isometric workout on the speed is based on what you train your hands as if they were rubber bands. You train your muscles of the hands so that they poison the energy that as soon as the hold will end ... Click-your hand crashes like a charged gum.
Muscles Return
Return speed back is that many boxers are missing in workouts for speed. Everyone loves to work on shock muscles, such as breasts and triceps, but rarely who works on the muscles of return, such as back, widest and rear muscles shoulders. What many boxers do not understand this is that the return phase is half the movement of the impact, so the ability to return the hands back faster allows you to kick again much faster!
I also noticed that many newcomers in training do nothing but working on the bag. The bag is a durable object, that is, if you hit the bag, he will always sike your hand back, which does not train your back muscles. Of course, you can easily work on a bag of 10 rounds, but what will happen when will you sparring? After you miss just a few blows in the ring, your hands will be completely tired and you will not know why. This is because you are not used to flush and you are not used to beat through the air, and your back muscles (back, the back of the shoulders and the broadest) are not developed to quickly return your hand back.
The best exercises for strengthening your hand return muscle:
A fight with a shadow
- You constantly throw off the air strikes, performing the battle with the shadow that forces you to use your muscles to return your hands back. Try to fight with a shadow with a 100% speed in gloves and you will understand how weak your muscles return. You do not need to add weight or do something else. Even the usual battle with the shadow will help you balance your rear bodily muscles with front bodily muscles.
Tightening
- Tightening is a cool exercise for the back and widest. Make 3 approaches of 6, 8 or 12 repetitions. Whatever you could do, just do it. Now yours top part The bodies will no longer look like such a born.
Exercises for stretching
- I am too lazy to list all the names of the exercises. Any exercise that imitates the movement of the throwing hand should come up. In my hall there are suspended ropes TRX Suspension Band and they are fine for this, but also lowering the rope or stretching stretching ropes is also suitable.
Stretching
Free, relaxed muscles have the potential to move faster. Do not deal with painful sensations in shoulders or body. Clean that you spend good stretching And spend a considerable time to warm up your muscles. Even in those days when you do not train, try to stretch. Many of the fastest fighters that I met often turned out to be the most flexible peopleI know. (I wrote an article about.) To your information, you must stretch at least 30-45 minutes before each workout and then another 10-20 minutes at the end of each workout. Professional boxersAnd perhaps elite athletes, usually do it in a double size.
Final Thoughts on Hand Speed \u200b\u200bExercises
The speed begins with the head and only then in the body ...
If you can't think quickly, you will never be able to move quickly.
... Whatever it was, your body can not boo in autopilot. Relax mind, concentrate and stay focused, but give a report to everything that happens around you. Do not focus on each separate impact. Try to focus on a whole combination or a whole bundle. Each combination of beats has its goal, be it coming to short distance, Or get a hook through the case or just to force the opponent to defend themselves to create a space for your care.
Oh, and something else. Do not try to make every exercise given above in one day and every day of training. Use several variations and focus on one thing per day, and not for everything every day.
Usually this does not happen, because an arbitrary movement
March such changes in the regulation system poses that are in advance from
change the distribution of the "position" of muscle activity and thereby provide
Motion neutralization of movement - the so-called position
components of random movement. This proactive "learned" asset
Based automatically with very short central
Holders. The role of proactive activity in stabilization of the status of the zV
body skin can be illustrated by a simple example: Student hold
The textbook of physiology in the palm of the extended hand. If his comrades
Suddenly remove this book from the palm, then the hand jumps up sharply up if
The student himself will remove the book with free hand, then the palm will remain on
Former level.
The concept of poses is adjacent to the concept muscular tone. The term "T.
nus "is multi-rival; In the application of K. skeletal muscles They are denoted
Complex phenomena. At rest muscular fibers possess a tour
(elasticity), determining their pressure and stretching resistance.
The tour is that component of the tone that is not related to specific
The nervous activation of the muscle caused by its abbreviation.
However, in vivo, most muscle usually in some
Degree is activated by the nervous system, in particular, to maintain
poses ("Position Tone"). Full muscle relaxation when electric
No potentials are not recorded in the ugative method.
Viya is achieved only in full peace conditions and with the exception of
Consignment of posture in the field of gravity (the study part of the body le
Loading on the support).
Another important component of the tone - reflex, is determined
Reflex for stretching. When studying on a person, he is detected
On the resistance of the muscle stretching in the case of passive rotation
LIFT level in the joint. If in the process of such a study record
Sat an electromyogram, then in the tensile muscle is registered
Activities indicating motor activation
Units. In a healthy person, a tensile reflex with passive
Movement is observed only in the process of stretching itself, in the case of
Quite high stretching speed. Tonic component Ref.
Lex for stretching, i.e. Activity B. stretched muscle, Usually OT
There is a matter of what can be judged by the absence of electromyographic
Signal.
Development of motor skills. Improvement of motion
Human functions in the process of ontogenesis occurs as a result of
Running in the first years after the birth of the ripening of the departments of the nerve
Noah system and congenital mechanisms involved in coordination
Movements and as a result of learning, i.e. formation of new connections
Zey, the basis of the programs of certain specific engine
Acts. Coordination of new, unusual, movements has character
Terny traits that distinguish it from the coordination of the same movements after
Learning.
The abundance of degrees of freedom in the musculoser, effect on
The result of the movement of gravity and inertia complicates the execution of any
Motor task. At the first time of training, the nervous system of the certificate
With these difficulties, neutralizing interference by development
Linen muscle stresses. Muscular apparatus hard fixes su-
Straws that do not participate in motion actively slows down inertia fast
Movements. Such a way to overcome interference arising during the movement,
Energetically unprofitable and tedious. Using feedback
Still imperfect - correction parcels arising on their basis
Ve, disproportionate and cause the need for repeated additional
Correction.
On electromograms it can be seen that antagonist muscles of even those sons
Similar information:
On rhythm, speed, peculiarities of movement can be judged both, about the actual condition of the person and about the stable personal characteristics. Read the article on how the type of gait characterizes the personality.
- Fast movement + wide steps. Such a person has a purposeful and enterprising character. These are usually careerists or successful businessmen who know how to quickly navigate in the situation and make responsible decisions. These are optimists and extroverts, surrounded by a huge number of people.
- Fast movements + small steps. Such a person is very careful, restrained. He has narrow operation, but he is sufficiently successful in it. Such a person is intellectual, with original thinking and cold calculation.
- Slow motions + wide steps. This kind of gait has a demonstrative type, which is important to be the center of attention and expose its actions to the show. Thus, he confirms its significance, which is most likely fragile, unformed.
- Slow movements + small steps. So the person walks, the inner world of which is more interesting to him than the surrounding it. So go creative, romantic individuals who are immersed in their fantasies and reflections.
- Dimensional movements and measured steps + hands in pockets. So go leaders in kind, seeking success and power. But they are so self-critical that the last it prevents them from establishing relationships with other people.
- Slow step + hands in pockets. This kind of gait characterizes a haired, lazy, pessimistic person. Gait with strong swinging hands. Characterizes energetic, lung, with a wonderful sense of humor of a person. This is a wonderful friend who can listen and support. This is a kind and caring spouse. And this is just the soul of the company.
- Light gait, as if dancing. So go emotional and open people. They do not think of expressing their emotions, do not worry for a long time. Easily change partners, both in personal life and in business.
- Gait "on socks". So the man walks in everything aspir "upstairs." He wants to be the first in everything, and often he succeeds, but his feeling of superiority interferes with equipping interpersonal relationships, it is not rarely alone.
- "Loud" gait (shrinking legs, strong heel retaining, etc.). Such a gait attracts attention to others, which is necessary for its owner. So go to the uncompatible, self-confident, rude personalities, loving and loafers.
Of course, only by gait to find out completely person is not possible. But knowing the features of the gait along with the habit of dressing, color preferences, manner talk and move, it is possible to make a more and less truthful psychological portrait of a person.
Home\u003e TutorialSix movement:
1. The right foot, which, by pulling the sock, takes the shape of the hook, slowly press the right-forward (deviation to the south of the eastern direction is 30 °). Straighten right leg, Introduce energy into the heel.
2. At the same time, continue the arcuate movement of the hands, one - right and forward, the other - left-back. So you perform wide breeding of hands on the same level. In this position, the elbows are slightly bent, the wrists are located at the level of the shoulders, the palm of the same at an angle is directed outward, wrists are deployed, the brushes are disclosed, the fingers are dispersed. The right hand should be above the right foot.
3. The look is directed to the right hand.
This is the final position in the form "Pressing the foot right."
1. This form is characterized by a complex movement of hands. When performing such movements as a "penetrating brush", breeding of hands, girth, wide breeding of hands, twice the connection of hands and their breeding occurs. The arcuate movement of the hands, the rack in the process of execution, the rotation of the forearm and changing the position of the brushes - all this requires a clear compliance. The first movement, "penetrating brush", is performed after a minor turn of the body to the right; leftdirected by palm up, spend over the right wrist and perform a penetrating movement forward; white Susta Right hand from the elongated position gradually relax and direct at an angle down. Two hands aimed at each other with the back side, connect in front of the face, while both wrists are located at the shoulder level and elbows are a bit bent. Hand breeding and girth performed in the 2nd, 3rd and 4th movement is a holistic process of rotating two hands.
At the time of breeding hands, turn down the left hand down and move the arc in front of the face left, right hand in face to move the arc to the right. Following this, without stopping the movement, expand the palms of hand up and perform the arc movement in front of the belly down and again up. Connect your hands in front of the breast, thus taking the girth. Performing the movements described above, emphasize the attention at 3 points.
The first, when moving along the elbow arc, retain the same insignificant bending, but do not straighten.
The second, the form will be performed correctly with a clear execution of the following movements - breeding hands in front of the face, arcuate movement in front of the belly, girth in front of the breast.
The third, during the movement of the arc hand, the forearm is rotated. When picking palms directed back, right hand outside (when you press the foot left in the 15th form, the left hand is left), the shoulders are freely omitted, the elbows are slightly bent. A figurative representation - the hands form a circle.
When performing the 5th and 6th movements, the main thing is the rotation of the brushes and holding hands outside. Performing arcuate breeding of hands, one - right and ahead, and the other - to the left, back, do not raise the hands above the head. Hands, arcuately slightly bent in the elbows, hold the outside, to save softness in movements, the angle in the elbow joint should not be too small. If during the flexion elbow joints, rotation of the brushes, holding hands outside, the arcuits of movements will be broken, this will lead to the voltage of the elbow joints, disruption of the softness and elimination of movements. The rotation of the forearms and brushes should be gradually completed in the process of arcuate movement of hands, should not be expressly pronounced separate rotation of the brushes. In addition, holding hands from the outside should be coordinated with the movement of the leg, performing pressing the right.
Such types of movement of hands, like penetration, breeding, girth and holding, we recommend working separately and then as a single movement.
2. In this form, the movement of the legs includes a transitional arcuate step and pressing one foot. The transitional arcuid step means that the transitional movement involves the execution of the arcuate step. The return of the leg and overpaying in the 1st and 2nd movements are similar to the type of step, which is performed in the 1st subform "Coverage of the knee and" stubborn "step on the left." The direction of step over the step is shifted from a strictly frontal direction by 30 ° to the left (30 ° to north of the strictly eastern direction). The direction of the left foot is completely coincided with the direction of stepping, there should be no deviation to the outside. The arc-shaped step to the left in the 3rd movement and the movement of the right foot in the 4th should be performed in accordance with the previously set up requirements for this kind of leg movements.
In the above movements of the hands and legs, hold the torso directly, and by moving the center of gravity, do not allow the vertical torso fluctuations.
Before performing the movement "Pressing the leg" achieve, first of all, the stable position of the body and only then lift the knee and divor the hands. Raising the knee of the right leg, follow the sock to be drawn down, the height of the knee lifting should be so that there is no reinforcement of the leg. When pressing pressing Straighten your foot and delay your sock. Energy direct into the heel and slowly press forward and right (deviation from the eastern direction to the south of 30 °). Straightening my right leg, make sure the stop is somewhat above the hip. The bending of the knee of the left support leg is insignificant (at the same time the body rises above the surface is slightly higher than in the other forms of gymnastics Taijitan and, therefore, the value of the knee bending is somewhat less than in other forms). Try to maintain the balance of the body.
Torch hold straight, chin selected, slightly lift your head, relax your shoulders, do not allow them to lift and voltages. Chest Expand, Natural breathing (when lifting the knee inhale, when pressing - exhalation, it contributes to the stability of the body).
The movement of the legs clearly coordinate with the movement of hands, that is, with the rotation of the brushes and holding the hands outside. Press the foot, at the end point, divert hands to the sides, one - right-before, other - left-back and hold on one height. The wrists are located at the level of the shoulders, the elbows are slightly bent, the palms are equally directed somewhat out, the wrists are deployed, the brushes are disclosed; In the position of the hands should be felt "Support" and a kind of "immersion".
The right hand is located opposite the right leg, but not in contact with it. Hand holding at one level will help preserve the balance when pressed by foot.
Performing this movement, beginners allow errors. For example, the unstable position of the supporting leg, the deviation of the body back or forward, one hand is located above another, usually the rightmost left left, the left support foot is straightened with a voltage or too much bent in the knee, the right leg is not pulled out to itself, the effort applied to the legs , it does not reach the heel, the hand and foot, performing pressing, come into contact, the shoulders are tense and raised, there is not enough air during breathing, since the chest is strongly tense.
The main reason for these errors is as follows: the position of the body is unstable, pressing is performed not at the proper height, the press is not yet fulfilled, and internal energy It has already been concentrated in order to make the leg rise to high when you press or create the visibility of high presses. Before striving to immediately lift the leg immediately, it will take this movement relaxed at a low level, because several factors affect the stability of the rack and the pitch. First of all, the structure of some movements must comply with the established requirements, besides, the body must have natural qualities, such as the flexibility of the loin and legs, muscular power feet, the ability to hold balance. All this can be developed in the process of permanent training. People with weakly pronounced physical health and old age can perform a low level. But do not reduce the requirements for the quality of other movements.
3. In the course of consecutive training, since movements in this form are a lot and they are difficult, non-stop-dinarity may occur, so we draw your attention to the simultaneous implementation of the following movements: "penetration of the brush" and lifting legs, step-down (when the heel falls on the surface) and breeding hands (when the hands are divorced to the right and left), the arcuate step and the execution of the girth (when the hands in the process of execution of the girth reach the position in front of the belly), moving the legs and girth (hands in the closure), lifting the knee and breeding hands (hands are frontal ), Pressing the foot and holding hands.
4. Pay attention to the look, combined with the rotation of the body. In the 1st and 2nd movements, the look after the left hand is translated to the right, then it is shifted to the left again. Performing an arcuate step in the 3rd movement, look to the other way in which you perform a step.
In the 4th and 5th moves (moving the leg forward and lifting the knee), the look after a minor turn to the body to the right is translated into the right and forward, in the direction of pressing the foot.
In the 6th movement, the look is heading to the right hand, which is located above the right foot.
Next form
Two vertices reaching the ears.
Movement first:
Returning legs and lowering hands.
1. Return the goal of the right foot back, while the knee remains at the same level, freely lower the front part of the right foot.
2. At the same time with the left hand, located on the left-rear, move up-forward and lower down to the position before the body. Both palms are equally deployed with your fingers up, then with two hands describe the arcs down to the right position and to the left of the knee.
3. The look is aimed forward.
Movement Second:
Studying and breeding hands.
1. Lower the right leg forward (deviation to the south of the eastern direction - 30 °) and put on the heel, the front of the foot is directed forward. The transverse distance between the heels of the legs does not exceed 10 cm, the center of gravity is still on his left leg.
2. At the same time, continue to give two hands to the position near the hips. Palms are directed forward, and you are preparing to squeeze your hands in the fists.
3. The look is aimed forward.
Movement first:
A buggy step and penetrating fists.
1. Gradually put the right leg on the entire foot, arcuately bend in the knee and slowly transfer the body weight forward. Freely straighten left foot. Thus, the arcogo step on the right is performed. Torch in this position hold straight, and relax the lower back and hips.
2. At the same time, squeeze your hands in the fists and perform the penetrating arcuate movement up and forward to the position in the face. The shoulders are omitted, elbows savage, hands in an arcuate position, fists at the level of the ears, the distance between them is 10-20 cm. The fists at an angle are directed inside and resemble the "vice".
3. The glance is directed to the right fist.
This is the final position in the form of "two vertices reaching the level of ears."
1. The arc-shaped step of this form is similar to the step in the form of "grab the sparrow per tail". The transverse width does not exceed 10 cm. The direction coincides with the direction of pressing, which was performed by the right foot. Before performing step off, return the shin, relax ankle joint, freely sending a sock down. Only then perform step off, but even lowering the heel to the surface, the center of gravity should still be distributed on his left leg. Do not allow this movement of a common error when performing this movement, when step-down, and behind it, the arcorate step is performed without bending the legs in the knee and its return.
2. At the same time, with the return of the foot in the 1st movement, do the following: left hand from the position from the body from the front, deploy the brush up and on the left of the forehead from the forehead, omit to the position before the torso, and connect with your right hand, the palm of which also turns up . In this position, two hands are equally directed at an angle up and arranged on the width and level of shoulders, and the elbows are slightly bent. After that, two hands at the same arcs omit down, to the right position and to the left of the right knee. Many beginners allow one and the same mistake, namely: do not observe the simultaneous arcuate movement of hands and their rotation. Many perform their movements faster than movements with their hands, thereby losing the coordination.
As pressing and returning legs must be performed slowly, it will allow in a short time to strengthen the power of the legs and develop the ability to maintain balance.
3. Let us dwell on the proper compression of fists in the 3rd movement. From the position near the knee, complete the arcogue movement down and near the thighs, at this moment, at the same time, deploy the forearm inwards and squeeze the fists. Squeezing the brush in the fist, do not bend the hand in the wrist in the position near the hips.
4. In Gymnastics Taijice, the fist is compressed in the following way: Four fingers are collected together and bent in the joints, and thumb pressed to the middle. Spraying the fist is natural, do not allow excessive tension. But unacceptable and excessive relaxation, if the thumb is only slightly touching the index and middle fingers, the fist will be opened.
5. The point of the application of the effort during the penetrating movement of fists ahead, is the base of the fist and the "mouth of the tiger". In the final position, slightly bend both elbows so that they are saved and have been slightly settled on the sides, the bases of the fists at an angle back - in this way, two hands hold in an arcuate position in the form of ticks. Be sure to light the elbows on the parties, and do not lower them down, otherwise the bases of the fists will be located vertically, and shoulder joints Will shrink. Do not allow too much distance between the fists, otherwise the height of the fists will not reach the level of the ears.
6. Performing a buggy step, due to poor quality performing penetrating movement with fists, many beginners raise lumbar departmentThe tilt of the body forward occurs, the buttock is protruding, one of the main requirements of the gymnastics is not performed - the vertical position of the body, and the loaf and hips are not relaxed.
In the final position, both insignificant "immersion" and the effort, reaching the hands, legs and crowns.
Next form
Form 15:
Turning the body and pressing the leg on the left.
Movement first:
Turning the body and drawing the foot.
1. Bend the left leg in the knee and make squatting back. Turn the center of gravity to the left foot, turn the body to the left, back, the front of the foot is expanded by 90 °.
2. At the same time, unload the brushes and from the top position arcuate to the right position and to the left of the body, the hand brushes are located at one level. Palm at an angle are directed outside, the elbows are slightly bent.
Movement Second:
Returning legs and girth.
1. Bend the right leg in the knee and make a squat back, the center of gravity is moving back to the right foot, return the left foot to the inner side of the right foot and put on the sock.
2. At the same time, run the arcuate movement down in two hands before the belly and raise up again. Thus, grumps before breasts. The left hand is located outside, the palm is directed involved.
3. The look is aimed forward.
Third traffic:
Ring the knee and breeding hands.
1. Transfer the entire center of gravity to the right leg, slightly bend the leg in the knee. Flexing to the left foot in the knee, lift it up, sock freely lower.
2. At the same time, turning the brushes, perform arcuate breeding of hands in front of the torso to the right and left, palm deploy the outward.
3. The look is aimed forward in the direction of pressing.
Movement fourth:
Pressing foot and wide breeding of hands.
1. Left stop, which by pulling the sock takes the shape of the hook, slowly press the left-forward (deviation north of the western direction is 30 °). Straighten your left foot, direct the energy into the heel.
2. At the same time, continue to perform the arcuate movement of hands, one left-forward, the other - right-back. Thus, wide hand breeding is performed at one level. The elbows are slightly bent slightly, the wrist is at the level of the shoulders, the palm at the same angle is directed outward. The wrists are deployed, palms are disclosed, the fingers are dispersed, the left hand is located above the left foot.
3. The glance is directed to the left hand.
This is the ultimate position in the form of "turning the body and pressing the leg of the left."
1. Moving the center of gravity, made in the 1st and 2nd movements, similar to the movement during the transition from the form "grab the sparrows for the tail on the left" to the form "grab the sparrow per tail on the right."
Pay attention to the clarity of the transition from the intermediate position to the final, to the inadmissibility of the oscillation of the body vertically. During the execution of the 1st movement, expand on 90 ° toe toe of the right leg, the left toe is deflected from the northern direction to the East somewhere at 30 °, so the position of the legs practically meets the requirements of the form "Pressing the foot of the left" and "Lower position to the left" . Since everyone's organism has its own specific features other than others, the above requirements for the value of the foot of the foot can be corrected in order to qualitatively perform pressing and falling.
2. The direction in which the pressure is performed on the left is deflected north of the West direction by 30 °, and the direction in which the press is performed on the right is deflected by 30 ° to the south of the eastern direction. Thus, these two pressures are performed in opposite sides.
3. The direction of the view is as follows: in the first movement, following the turn of the body to the left, look at the left hand, in the second movement, for a minor turn of the body to the right, look forward, while pressing the glance is again moving forward to the left hand. Special attention Select coordinated ™ turns and moving view.
4. Features of the 3rd and 4th movements are similar to the movements of the form "Pressing the foot on the right", only the parties are changed to the opposite.
Next form
Lunge left and and stand on one leg.
Movement first:
Return foot and hand in the form of a hook.
1. Bend the left foot in the knee and thus return backwards. Do not lower the foot on the surface, the sock should hang out freely.
2. Following this, expand the torso to the right.
3. At the same time, take the right brush "hook". Left hand Move up and right, on an arc in front of the face, and lower in front of the right shoulder, hand the palm at the angle back.
4. The look is directed to the right hand in the "hook" position.
Movement Second:
Squat and lunge.
1. Slowly flexing the right leg in the knee, follow the semi-man, the center of gravity is still on the right foot. Lower the left foot left a few and straighten, thus the lunge left. In this position, the left knee is straightened, the front of the foot is unfolded, the two feet are tightly pressed against the surface.
2. At the same time, start lowering your left hand.
3. The glance is still directed to the right hand in the "hook" position.
Third traffic:
Turning the body and penetrating brush.
1. Perform the knee bending right legs to full squats, Torch, deploy to the left, the center of gravity is still on the right foot.
2. At the same time with your left hand, turning it outwards, continue to move down, turn the palm to the right and move the hand arcuately along the inner side of the left leg. Thus, a penetrating movement is performed. Do not allow an overclocking torso ahead.
3. The glance is directed to the left hand.
Movement fourth:
A buggy step and rise from the bottom position.
1. Maximum deployment to the left sock of the left foot around the heel, like around the axis, arodifies the left foot in the knee, the toe of the right foot is maximally expanded, around the heel, both around the axis, gradually straighten the right leg. Transfer the center of gravity forward, the torso deploy a little left and lift forward. Thus, a transitional arcuate step is performed.
2. At the same time, continue to perform a penetrating movement forward with your left hand, lift the brush located in vertical position, palm direct at an angle to the right. Right brush in the hook position lower down the back, in general, the hand remains straightened behind, "hook" unfold up.
3. The glance is directed to the left hand.