Wushu is a very good comprehensively developing physical education or martial art for all ages, especially, of course, for children. Read and watch videos about health-improving gymnastics and a set of wushu exercises.
The term " wushu ” in Chinese means “combat (or military) equipment (or art)”. This term has existed since the beginning of the 20th century, earlier the terms “jiji”, “ji-qiao”, “jiyong”, “quanshu”, “quanyong” were used (which are translated, respectively, as “impact technique”, “technical art”, “ hero of technology, "fist technique", "fist heroes". The last of these names (quanyong) is the most ancient, it is mentioned in the "Book of Songs" - "Shijing", dating back to the 11th-12th centuries BC).
Main tasks wushu are: health promotion, life extension, self-defense (the latter - not in all styles). Includes work without weapons (tushou) and work with weapons (daise). Both exist in the form of separate exercises, technical complexes (taolu) and arbitrary exercises.
They train alone, in pairs, in groups. Self-defense without weapons (fangshen) and sports contact fights "sanda" (which means "scattered blows", that is, not combined into complexes of formal exercises), strictly speaking, in wushu are not included.
A set of exercises and wushu gymnastics
wushu has a huge number of styles and schools. Almost every county in China, often every village has its own style, or at least a variant of the style. wushu . The most famous are, according to some sources, 130 styles, according to others - 80.
Each of them has its own name. As a rule, it includes the word "fist" (quan), as well as a number of signs: the place of creation (southern, northern, Shaolin); resemblance to the movements of animals (monkey fists, claws of an eagle, praying mantis, crane); feature of movements (long, slippery, soft); the name of the founder of the school (style Yang, Chen, Cha, Mo, Hong). But there are also figurative names of styles characteristic of the Chinese (“Plum Blossom”, “Red Fist”).
Legends about the founders of various schools were passed down from generation to generation. wushu . For example, it was believed that the king of monkeys himself was the ancestor of the “Monkey” (Hou-quan) style. The emergence of the Directed Will (Xin Yi Quan) style is associated with the legendary commander Yue Fei.
According to legend, the famous “Drunkard” style was developed by the monk Lu Zhisheng, according to another, by the famous poet Li Bo, and the “Lost Trail” or “Labyrinth” style was developed by the monk Yan Qing, a former pupil of the Shaolin Monastery.
All these legends, where history was intertwined with fiction, gave rise to a sense of community among the masters wushu with national heroes, spiritualized the path they chose.
Historically, there were three major centers in ancient China at the same time. wushu , each of which had special, only inherent features. These centers became the founders of the three main directions of traditional (or folk) wushu : Shao-Lin, Wudang and Emei.
Wushu gymnastics for beginners The Udan direction was formed on the basis of the religious and philosophical teachings of Taoism, associated with a person's comprehension of his "give", that is, the Way. Taoism, based on the doctrine of the two principles of yin-yang, the five primary elements, sought to achieve their balance, which gave a person the path to immortality.
For two millennia, Taoist monks, based on the "Book of Changes", created a complex system of occult sciences, geomancy and palmistry. Throughout China, there was a rumor about the miracles performed by the ascetics of the Tao, about their ability to fly, cause earthquakes, command thunder.
For Taoist hermits, the external was inseparable from the internal, that is, an unprepared body could not become the abode of higher wisdom and spiritual perfection. That is why they developed various psychoregulatory systems that combined breathing exercises, health and military-applied gymnastics, as well as the strictest diet.
Creating gymnastic complexes, the Taoists sought to strengthen the internal organs, achieve muscle elasticity, joint mobility, tendon strength, sensitivity of nerve endings and good blood circulation. Physical exercise was inextricably linked with breathing.
Wanting to comprehend the secret of longevity, the monks tried to adopt breathing methods from animals and birds that lived longer than humans. To recreate their breathing rhythm, it was necessary to take complex poses, which, having turned from static to moving, formed the basis of the so-called "animal" styles, characteristic of all directions. wushu .
Wushu health-improving gymnastics for a child. The first treatise that has come down to us wushu of the Udan direction was written in the 3rd century. Taoist doctor Hua Tuo, he called it "The Games of the Five Animals". Its author became a legend during his lifetime, and after his death he was deified. Hua Tuo wrote: “I have my own system of exercises…
It uses the movements of a tiger, a deer, a bear, a monkey and a bird. This system cures diseases, strengthens the legs and maintains health for a long time. It consists in jumping, bending, swinging, crawling, rotating and contracting muscles through tension.
This system was further developed in the Taoist sect of "Higher Purity". In a large Taoist center in the Wudang-shan mountains in the province of Hubei, the formation of the Wudang direction took place as a method of achieving health and longevity through the psycho-meditative conduction of “qi” energy through 12 channels inside the body; respiratory, psychophysical exercises based on animal gymnastics; sexual practice; dietology.
It is believed that the soft styles that distinguish the Udan direction originated in the 3rd-5th centuries, and their formation took place in the 9th-13th centuries. - a brilliant period of Chinese history.
Why wudan style wushu called soft? All of his schools (Tai Chi Chuan, Bagua Chuan, Xin Yi Quan, etc.) sought to bring a person into a state of naturalness, unity with the outside world. And the one who committed or provoked an attack violated this unity and balance and, as an alien element, was doomed to death. Hence the priority of defense, but even it is almost devoid of elements of aggression.
The basic principles of all soft styles of the Udan direction are as follows.
Chinese wushu gymnastics for beginners
These movements, grouped in a strict sequence according to their increasing complexity, are known as "tao". In ancient China, it was believed that the first tao were developed by some civilization of prehistoric times, which, "before disappearing", passed them on to people as a way of physical and spiritual improvement.
The "tao" of all schools is characterized by the alternation of softness and hardness, relaxation and concentration, speed and stops, as well as a clear rhythm, a sense of distance and time, proper breathing and distribution of energy! A mandatory requirement is to return to the starting point from which the movement began.
As a rule, when performing tao, improvisation was not allowed, it had to be reproduced with accuracy to the smallest detail. This was explained by the fact that their developers - the founders of schools or glorified masters - were the bearers of a single Knowledge, messengers of the gods, and the Tao themselves were a means to unite with the Cosmos, to awaken and concentrate vital energy.
Schemes of movements in Tao reproduce the sacred geometric figures-symbols: square, circle, spiral. Even the number of movements corresponds to the "magic" numbers. All taos of different schools of wudan wushu
directly related to the theory of 8 trigrams and 64 hexagrams of the Book of Changes.
Each movement in them carries a philosophical meaning and magical symbolism. For example, the tao of animal styles are designed to bestow power, swiftness, fearlessness, and invulnerability. And the one who performs them is under the auspices of that divine animal whose movements he reproduces.
wushu exercises gymnastics for beginners in wudang wushu often there is an image of the Soft and Weak, conquering the Hard and Strong. On the battlefield, agility and dodge overcome brute physical strength. Compliance turns the onslaught of the enemy against him, using his strength to destroy him.
More than two millennia ago, Lezi wrote: “In the Celestial Empire there is a path to permanent victories and a path to permanent defeats. The way to constant victories is called weakness, the way to constant defeats is called strength. Both of these paths are easy to know, but people do not know them ...
Going ahead of those who; weaker than he is in danger from his equal; he who goes ahead of those who are stronger than him is not in danger ... if you want to be hard, keep hardness with the help of softness; if you want to be strong, guard your strength with weakness."
Another major destination in wushu is Shaolin (Shaolin Pai), which includes about 400 varieties of basic styles. The legend of how the Shaolin fighting style appeared to this day has come down to us.
In 520, a small group of Buddhist adherents sailed from India to the shores of China to guide the rulers of the Celestial Empire on the path of truth. Among them was the twenty-eighth Buddhist patriarch Bodhidharma, the founder of the Dhyana sect, widely known in the East.
Bodhidharma was the third oldest son of the Indian Raja Sugandha, who belonged to the Brahmin caste. The education he received corresponded to his high position: he studied traditional martial arts, ancient Vedas, Buddhist sutras.
He was especially attracted by theosophy, the doctrine of the unity of the human soul with the deity. In order to learn the innermost truths of Buddhism, Bodhidharma joined the Yogacara sect, and then founded his own. Once, having learned about the difficulties of the adherents of Buddhism in China, he decided to go to this country.
However, by the time Bodhidharma and his companions arrived, Buddhism in China was going through far from the worst of times. About 50 monasteries and 30,000 Buddhist temples spread the foreign religion through their novices. Immediately upon his arrival, Bodhidharma obtained an audience with the ruler of the Northern Wei kingdom.
What they talked about is not known, but it was only after this conversation that Bodhidharma abandoned his plans to change the religious life of China and retired to a small Shaolin monastery located on the outskirts of this kingdom in the province of Henan.
Wushu Basics and Combat Exercises
Here, in order to learn the truth, he spent nine years all alone in a mountain grotto, praying and meditating. After that, he began to diligently preach Chan ("Chan" in Chinese is the same as "dhyana" in Sanskrit - "meditation").
This teaching, being a kind of Buddhism, prioritized the strengthening of the body and spirit in the name of comprehending eternal truths. That's why Bodhidharma began to preach Ch'an by teaching wushu
, persistent physical training of the body as a "receptacle of the spirit."
From Bodhidharma originate numerous Chan military applied disciplines, which eventually amounted to 72 martial arts. An ancient treatise says: “There are 72 precious arts in a brocade bag.
Eighteen of them are a treatise on boxing, the other eighteen describe the methods of handling weapons. The rest are devoted to the mastery of Qi, exercises for hardness and softness, gripping techniques ... ”Shaolin exercises, developing bones and joints, helped strengthen the whole body. A person who mastered them could strike with any part of the body.
Bodhidharma's legacy was developed by his followers. Master Jue Yuan, who lived in the second half of the 14th century, occupies a special place among them. He was a brilliant and versatile man. Passion for philosophy overcame all other attachments, and he retired to the Shaolin Monastery to devote himself entirely to studying the problem of the unity of spirit and body.
Being a skilled swordsman, he not only mastered the basic school of Shaolin wushu but improved it. Jue Yuan developed a combination of types of defense - "72 Shaolin capture and release techniques." Later they entered the arsenal of almost all schools. wushu , but under different names.
Here are just a few of them: "Secrets of Shaolin Grips", "The Art of Combat Castles", "72 Secret Grips", "The Art of Tearing Ligaments and Tendons", "Insidious or Devilish Hand".
These 72 techniques were based on precise knowledge of anatomy, on the laws of biomechanics and focused on pain points. Before the master wushu discovered that out of several hundred acupuncture points that a person has, 108 can strengthen or weaken a blow or grip when pressure is applied to them.
They include 36 points, hitting which at the appropriate time and with a certain force can kill a person. In addition, there are points, acting on which the master wushu it is easy to cause an influx or a sharp outflow of energy, up to fainting, shock, suffocation, seizure. From China, the art of 72 grips came to Japan and was transformed into the martial art of aiki-jutsu.
Wushu gymnastic complex for beginners
Jue Yuan's followers developed a complex of 170 techniques based on the styles of "Tiger", "Dragon", "Leopard", "Snake", "Crane".
The "Tiger" style, as the most rigid and powerful, uses mainly the energy of tearing. In the "Dragon" style, strength does not play a major role, it is dominated by the flow of energy in the form of a wave from the head to the legs, the ability to simultaneously act with all parts of the body, which suggests that a person has an impeccable vestibular apparatus.
Leopard's style is based on the ability to accumulate elastic force and splash it out in throws and jumps. When training, special attention is paid to the lower limbs and lower back. The instantaneous reaction makes it the most dangerous. The “Snake” style is characterized by low flowing movements, a change in state from the most intense during a strike to complete relaxation.
The principle of operation of this style is to wrap around the enemy, to choke him, squeezing the ring, or to hit him with an accurate blow to a weak spot. The “Crane” style is characterized by special endurance, balance, excellent stretching. In preparation, special attention is paid to the work of the legs in various stances, as well as the ability to balance, standing on one leg.
As a rule, Shaolin monks studied the basics of all animal styles. Having mastered them, they began to specialize in one of them, in the one that most corresponded to their psychophysical characteristics.
Shaolin monks attached special importance to the art of energy management and carefully guarded its secrets. They have learned to turn their energy into a kind of armor that can protect the body from blows, injections, cutting with a sword or saber ...
Based on Shaolin wushu a variety of styles emerged and developed. For example, the "Monkey" school synthesized the movements of monkeys, macaques, chimpanzees. The abundance of acrobatic elements, a special position of the hands, special training for the eyes and head, numerous antics made the masters of this direction one of the most skillful in wushu .
Complex acrobatics are filled with the styles of "Drunkard", "Rolling on the ground", "Mizun". They are based on a quick change of movements (going forward, jumping back), instantaneous transitions from one movement to another, rolls, falls, blows from unexpected positions, as well as a sharp change in psychophysical states.
For centuries, the monastery managed to peacefully coexist with secular authorities. During the war with the Manchus, Shaolin served as a shelter and a place of assistance to the rebels, but the monks did not directly participate in hostilities.
And yet, under Emperor Kangxi (1662-1722), a merciless war was declared against Shaolin. The monastery was completely destroyed, most of the monks died. Legend has it that only five of them managed to escape to the cities of southern China. It is these monks who are considered the founders of the southern version. wushu .
Five big southern schools wushu are named after the master monks from Shao-lin who founded them.
Title: Buy the book "Wushu gymnastics. Starting from scratch": feed_id: 5296 pattern_id: 2266 book_author: Yi-Shen book_name: Wushu gymnastics. Starting from scratch
Healing practices of the East
Title: Wushu gymnastics. Starting from scratch
Series: Healing Practices of the East
Publisher: Vector
Pages: 128, ill.
ISBN 5-9684-0536-8
Format: fb2
ANNOTATION
The birthplace of oriental wushu practice – China. Every morning, millions of Chinese people take to the streets, courtyards, squares and parks and do various physical exercises. wushu .
What motivates them to take such actions? This, of course, is the confidence that regular practice of this gymnastics protects against diseases and prolongs life. This attitude to wushu is based on deep national traditions, culture, ideas, rooted in ancient Chinese philosophy, which considers man in unity with nature.
The book will introduce you to wushu, but not as a martial art, but as a set of physical exercises to improve health.
Regular wushu classes will help you to join a healthy lifestyle.
Wushu gymnastics. Starting from scratch
The perfectly wise do not make mistakes. No one in the world understands the meaning of his words, he keeps his thoughts in deep secrecy.
Guanzi (1st century BC)Gymnastics wushu, in my opinion, are available not only to experienced athletes, but to everyone who seeks to improve their own health and get rid of a whole baggage of chronic diseases.
From time immemorial in Rus', and in many other civilized countries, a stereotype of a healthy person has formed: of course, tall, with an athletic torso, an impressive muscle relief. But the East is a "delicate matter", or rather, thin and small. Therefore, in Asia, the ideal of a healthy person is a small man, quite well-fed, even with a small belly (because of abdominal breathing, and not love to eat tasty and a lot). In addition, a healthy person, above all, should have pink satin skin, shiny hair, a smile and a calm, radiant look...
The main signs of a healthy person in Eastern culture are different from European ones. This, of course, is flexibility, mobility of joints and tendons, plasticity of movements, proper breathing and the ability to control one's body and will. That is, there is, or rather, on the body, the harmony of the spirit and the carnal principle! Bodhidharma, the founder of the famous Shaolin wushu school fourteen centuries ago, educated his students according to the principle: "Through the perfection of the body to the perfection of the spirit."
Wushu is not only a martial art and sport, it is, first of all, medical and health-improving gymnastics, psycho-training and, oddly enough, a philosophical system. Before developing the physical abilities of one's body, Chinese teachers called for the improvement of the individual, for the search for harmony between a person and the outside world.
The literal translation of the term "ush at"-" martial art ". Originating several millennia ago, wushu It was a technique of hunting and self-defense from animals and enemies. But later, the ancient Chinese came to the conclusion that, having such a powerful weapon as wushu in the arsenal, a person must be strong in spirit and master the skill of using it so as not to harm the weak and defenseless. This can only be achieved through training, not just the body, but also the spirit.
Now, when fighting is carried out with the help of a completely different weapon than wushu, two new directions have arisen: self-defense without weapons and a system of preventive and therapeutic gymnastics.
The healing and healing aspects of wushu are an integral part of traditional medicine. It is known from numerous Chinese sources that " having mastered wushu systems increases the protective properties of the body ... constant practice gives practical skills in achieving good health and prolongs life ... then a person will not need whole pots of medicines". Art wushu develops on the basis of psychophysical training, during which a person activates and mobilizes the hidden capabilities of the body.
The widest distribution wushu received after the formation in 1949 of the People's Republic of China. Teaching has been introduced in primary and secondary schools since the first grade. wushu as compulsory physical training.
Wushu is the most massive national type of physical and sports training in China, and today not only in it. Wushu is not limited to physical culture and sports. Wushu is a fusion of gymnastic complexes and respiratory gymnastics, which include elements of acupressure and have health-improving and therapeutic value, it is both sports and martial arts, it is both psychophysical training and fine arts, it is a philosophical system that determines the view of the world and the very way of life.
Conventionally, three areas can be distinguished in wushu: health-improving, sports and military-applied, and each next direction includes the previous ones as an integral part.
In my book, I will introduce readers to the first direction, which is only the small tip of a huge iceberg called wushu.
Wushu of a health-improving orientation includes complexes of gymnastic exercises, basic body movements (hips, arms and legs), exercises for working out plasticity of movement, breathing exercises and massage complexes.
I will not dwell on the philosophical foundations of wushu, which are complex and related to ancient and modern religious systems in China. The main goal of my book is to introduce wushu therapeutic exercises, which allow you to develop strength, flexibility, coordination of movements, improve health and, most importantly, is available to people with different levels of physical fitness.
Mastering these gymnastic complexes and basic movements will help you acquire the skills to use your strength when performing various hard work, develop coordination and dexterity. These exercises can also be used as gymnastics to relieve fatigue and invigorate during intense mental and physical labor, and most of them do not require additional space and special conditions.
PRIMARY GYMNASTIC COMPLEX
Everyone should understand that wushu is not an easy country walk in the fresh air, therefore, before embarking on complex exercises, you need to prepare your body, weakened by illness and idleness.
The proposed complex is a simplified system of exercises. Performing these simple exercises, you can not only stretch all the joints, muscles, tendons, but also "work out" the circulatory and nervous systems, internal organs.
If you are a terribly busy person and you do not have enough time to complete the entire complex, of course, you can reduce the number of exercises, but this is the same as, " taking on the chest", forget " sniff the crust". The performance will decrease significantly. Therefore, if you seriously think about your health and plan to bring your body to perfection, you should not save time in classes, especially the initial ones. Remember that even a trained gymnast who immediately has large loads during a warm-up can get injured.
The more correctly and carefully you perform each exercise, the greater the positive effect you will achieve. And although wushu originally formed as a martial art, remember that the exercises I have given in this book are not imitations of martial movements. Therefore, do the exercises smoothly and gently. Otherwise, injury to the tendons and muscles is possible.
A few important tips before you start doing the initial complex.
It is best to perform these exercises in the morning or evening after work (wash your face, brush your teeth, empty your intestines).
Clothing for classes should be free. When exercising during breaks at work, loosen your belt and tie, unbutton your shirt collar and take off your watch.
Do not exercise when you feel very hungry; do not exercise earlier than 1.5–2 hours after eating.
Usually, according to Chinese tradition, exercises are performed while facing north.
Observe gradualness in the load, do it regularly (better little by little, but regularly).
standing exercises
You can turn on peppy music, preferably without words or with words in a foreign language, so as not to be distracted by understanding the text (it is especially difficult to study if the lyrics are completely meaningless - its words can get stuck in your brain for a long time, and the poor brain, instead of relaxing , will be forced to work on the analysis of the unanalysable).
Each exercise must be performed at least 12 times.
Exercise 1
Initial position: legs apart, arms down.
For each count 1–4, we tilt our heads forward, backward, to the right, to the left.
Exercise 2
Initial position
For each count, we make circular movements with brushes.
Exercise 3
Initial position: legs apart, arms to the sides.
For each count, we make circular movements with our hands.
Exercise 4
Initial position: legs apart, in the hands of a gymnastic stick or rope.
Raise your straight arms up above your head and make a circle at the shoulder joints, and then return to the starting position.
Exercise 5
Initial position: legs apart, hands on the belt.
At the expense of 1-3, we alternately make springy torso to the left and right.
Exercise 6
Initial position: legs apart, hands on the belt.
At the expense of 1-3, we alternately make springy torso to the right leg, left leg, forward, by 4 we return to the starting position.
When bending over, try to reach the floor with your fingertips or palms.
Exercise 7
Initial position: wide stance, legs apart with the body tilted forward, arms to the sides.
For each count, we make turns of the torso to the right and left.
Exercise 8
Initial position: legs apart, hands on the belt.
At the expense of 1-4, we make circular movements with the body to the right, at 5-8 - to the left.
Exercise 9
Initial position: legs apart, arms to the sides.
On count 1 - lean back, slightly bending your knees, touch your heels with your hands.
On count 2, return to the starting position.
Exercise 10
Initial position: legs apart.
We perform swings with the right and left legs forward, arms in front of us, slightly apart.
Lying exercises
« If you're in your apartment, lie down on the floor, three to four", - Vladimir Vysotsky once sang; but even if you are at home, you don’t need to lie down on the bare floor, lay a foam mat on it. And don't forget that you didn't lay down to take a nap or relax! You lay down to cheer up and shake off the remnants of sleep.
Perform all exercises seven times. Finish with running, walking and breathing exercises.
Exercise 1
Initial position: lying on your back, arms at the sides, palms down.
1. Lower the raised straight leg either to the right or to the left.
2. The same with both legs at the same time.
3. In conclusion, we make circles with both feet.
Exercise 2
Initial position: lying on your stomach, palms rest on the floor.
Straightening your arms, bend, raising your head and body.
Close your hands behind in the "castle". Bend over without taking your feet off the floor.
The same, but hands behind the head.
Exercise 3
Initial position: lying on your back.
Bend your legs, straighten at an angle of 45 degrees, lower.
Raise your straight legs, bend them and return to the starting position.
Raising straight legs, try to touch the floor with your feet behind your head.
Exercise 4
Initial position: lying on its side, the left hand creates support in front of the chest, the right behind the back.
Perform circular movements with a straight right leg.
Raise your straight legs.
Put your hands behind your head, lift your body.
Exercise 5
Initial position
Pulling your feet towards you on the floor, raise your pelvis - the "bridge" on the shoulder blades.
Rest your palms on the floor. "Bridge" based on hands, feet and head.
The same, straightening the arms, relying only on the legs and arms.
Exercise 6
Initial position: lying on the stomach.
Alternately raise straight legs.
With your hands on your ankles, bend over.
Lower your arms along your body, palms down. Leaning with your hands, raise your straight legs.
Exercise 7
Initial position: lying on your back.
Move into a sitting position without using your hands.
Spread your legs wider, hands should lie on the back of your head.
Go to a sitting position, bend towards the floor.
The same, but straight arms behind the head.
Move into a seated position with your legs bent over.
Exercise 8
Initial position: lying on your back, hands behind your head.
Perform foot movements that imitate the rotation of the pedals - "bicycle".
Crossing movements with straight legs raised at an angle of 45 degrees - "scissors".
Circles with straight legs in opposite directions.
Breathing exercise
We live at the bottom of the atmospheric ocean, which is about 100 kilometers deep. Air pressure is approximately 1 kilogram per 1 square centimeter.
We know that it is possible to live without food for more than 30 days and survive. But without air we can do only a few minutes.
Many scientists state that the deeper a person breathes, the fewer breaths he produces in 1 minute, and the longer his life. People who breathe often live less. This statement is also confirmed in the animal world: rabbits, guinea pigs and all other rodents are often breathing, producing many respiratory movements in 1 minute. They live a very short time.
And the main indicator health pool body, according to many Chinese masters wushu, is the duration of breath holding. Therefore, periodically during the day, you need to perform a simple breathing exercise, which will not only allow you to improve your health, but also give you strength, make you balanced, and speed up nervous processes.
The more vital energy a person has, the longer he holds his breath, the better the conditions for concentration of attention.
The ancient Chinese sages argued that the higher the level of consciousness a person has, the more spiritual energy he has, the less he needs to destroy something for the sake of preserving himself and in general in material things, including food, water, and most importantly, oxygen. . It is clear that the opposite is also true: the more vitality in a person, the more concentrated he is, the less he breathes, the less he gets sick, the slower he ages.
Most of the processes in the human body are "tied" to breathing. Alas, due to improper breathing, we burn (oxidize) in the fire of the oxygen we breathe. The oxygen that keeps us alive can harm our body if the body's defense mechanism is malfunctioning. To adjust your breathing and strengthen the mechanism of protection against the harmful effects of oxygen, it is necessary to perform a breathing exercise.
This exercise can be performed at any time, sitting, standing, lying down and while moving. This is the usual slow measured breathing. Control over it is the essence of the exercise and consists in focusing on breathing.
A distinctive feature of the breathing exercise is the partial blocking of the glottis with the aim of some deceleration of the air. To do this, the muscles of the larynx are slightly tense. Breathing is accompanied by a slight hiss. When inhaling, a whistling sound is heard " sss", on the exhale - hissing -" xxx". But remember: the sound is not formed by the vocal cords, not by the friction of air against the palate, as in snoring, but precisely due to the narrowing of the passage for air. The source of the sound is not the bronchi or the nose, but the upper part of the larynx, located just above the Adam's apple.
Take a quick breath (a few seconds), mainly from the stomach.
You should try to stretch the exhalation as much as possible, make it slow, even, steady.
The duration of breathing (inhalation and exhalation time) should be gradually increased, but only at the expense of the exhalation time. It does not require any violence on the body. Don't tire yourself out. All attention is concentrated on a faint hissing sound.
Heaviness in the head, tinnitus, heat in the body, redness of the face, lethargy, weakness, depressed mood after exercise - all these are evidence of overwork. If they are, then you are a bit overzealous.
The duration of the breathing exercise should be a few minutes at the beginning, add 1-2 minutes weekly. The subtlety lies in creating resistance to the air passing through the respiratory tract.
SHAOLIN GYMNASTICS YOUTH
You should not start wushu classes with complex complexes. To begin with, I suggest that you familiarize yourself with the exercises of the young man's Shaolin gymnastics - the basic training method. wushu .
Don't let the word " youth': originally wushu only men were engaged, and this first set of exercises implies the beginning of training already in childhood, hence the name.
But if you didn't study as a child wushu then it's never too late to start. Constant training and exercise will allow you to make bones and muscles soft and elastic, like a child's.
Preparatory exercises
These preparatory exercises consist of basic methods of training the whole body, and therefore, starting to study wushu it is worth starting training with them, as, indeed, with an experienced wushuist, to warm up the body.
Preparatory exercises are not only necessary to warm up the body before performing more complex exercises, but also have a general health character. First of all, exercises well knead the muscles of the lower back, increase the mobility of the lumbar spine, and have a preventive effect on back pain and headaches.
The performance of these exercises is accompanied by a massaging effect on the active zones on the ankles and toes, associated with the activity of the central nervous system, organs of vision and hearing, endocrine glands.
In this case, the maximum effect is achieved, which is associated with strengthening the abdominal press and massaging the internal organs of the thoracic region, the liver, and the organs of the abdominal cavity.
Exercise 1. "Hands rest on the sky"
Initial position: legs together, shoulders slightly laid back, arms freely lowered along the body, palms touching the hips.
.
Take a deep breath. Breathe in through the lower abdomen. At the same time, the shoulders move forward, they should squeeze the top of the chest so that it does not expand. The buttocks are tense and drawn in with every movement.
Turn your palms outward, connect them with the back side at the bottom of the body, in the groin area (Fig. 1a).
After that, slowly raise your hands up, the chest should expand to take a deep breath. Raise your head up, following your hands with your eyes. Remember that when moving your hands, you need to try to feel a pleasant warmth following your hands. Try not to tear your heels off the floor (Fig. 1b).
Exhaling slowly, relax a little and lower your arms through the sides down, bending at the elbows, straighten your fingers.
Lower your shoulders so that they squeeze the chest, take a slow full exhalation, the legs at the knees can be slightly bent. Cross your arms, right under left, touching with forearms; palms up (Fig. 1c).
Slowly raise your arms while inhaling vigorously. Turn your palms outward at the level of your face (Fig. 1d).
Raise your head up, following the hands, straighten your knees. Make sure that the fingers are bent back, the lower part of the left palm presses on the back of the right hand in the area of the wrist joint. The hands are tense in the palms and, as it were, rest against the sky (Fig. 1e).
We make a sharp exhalation and in a circular motion, spreading to the sides, lower our hands down. The elbows can be slightly bent, but the palms look down, the fingers are bent. Simultaneously with the lowering of the hands, the left leg is set aside to the width of the shoulders, we slightly bend the legs at the knees.
4. Finish the exercise with a brief tension of the arms and the whole body. Quickly relax and return to the starting position, putting your left foot to the right.
5. Repeat the exercise at least 3 times.
NOTE:
When performing the exercise, you should feel that you are releasing the body from the heaviness that was “held” above your head;
The exercise should be performed continuously, the movements should go from one to another.
Exercise 2. "Dancing Dragon"
Initial position: the legs are closed and bent at the knees, the hands tightly clasp the knees, the body is slightly tilted forward, we look straight ahead (Fig. 2).
Exercise order .
We begin with an effort to perform circular movements in the knees counterclockwise 7 times, the hands prevent movement, increasing the load.
Repeat the rotation on the other side.
NOTE:
You need to perform the exercise, trying to make the most sweeping movements.
Exercise 3
Initial position: sitting on the floor, the left leg is extended forward, the right leg is bent at the knee and the foot rests on the left thigh (Fig. 3a).
Exercise order .
Grab the toes of the right foot from the side of the sole with your left hand.
Grasp the ankle of the right leg with your right hand so that the thumb lies on the inside, and the other four fingers press the area of \u200b\u200bthe outer ankle from the outside.
Begin to forcefully rotate the foot in the ankle joint counterclockwise, holding the toes with your hand (Fig. 3b).
6. While rotating the foot, stretch your toes, describing a small circle with them.
7. Perform the exercise on the other side, repeating the exercise 7 times with each leg in two directions.
Note:
Try to keep the body straight, breathing should be calm and natural.
Exercise 4. "Snake Ring"
Initial position: the left leg is extended forward, the right leg is bent at the knee, the instep of the right foot lies on the left thigh, the foot is maximally turned up.
Exercise order .
Grasp the ankle of your right leg with your left hand.
With an effort, lean your right palm on your right knee.
On a slow exhalation, press the right knee to the floor, the leg prevents movement, increasing the load (Fig. 4).
8. Repeat the exercise 7 times with each leg.
Exercise 5. "Wounded Bird"
Initial position: the left leg is extended forward, the right leg is bent at the knee and raised.
Exercise order .
Grasp your right foot with your hands, which is extended forward with your fingers. Try to keep the lower leg parallel to the floor (Fig. 5a).
Take a sharp breath, straighten your chest, while the foot leans towards the groin.
Exhale slowly and try to pull your foot up to your forehead (Fig. 5b), even better if you can throw your leg behind your head.
9. Repeat the exercise 7 times with each leg.
NOTE:
Make sure that your back is straight, try not to tilt your head forward to your leg.
Exercise 6. "Dragon on the ground"
Initial position: we lie on our back, stretching out our closed legs, arms bent at the elbows apart, shoulders touching the floor, forearms raised, fingers freely apart (Fig. 6a).
Exercise order .
Exhale slowly, lifting your legs up (Fig. 6b).
10. Take a sharp breath and slowly lower your legs to the starting position.
11. Repeat the exercise 7 times.
NOTE:
When performing the exercise, try not to bend your knees and do not tear your pelvis off the floor.
Exercise 7. "Pushing the ground"
Initial position: in emphasis on outstretched arms, arms shoulder-width apart, hands clenched into fists and rest on the floor with the knuckles of the index and middle fingers, the pads of the toes rest on the floor (Fig. 7a).
Exercise order .
As you exhale, lower yourself, bending your elbows, touching the floor with your chest (Fig. 7b).
12. On a sharp breath, quickly return to the starting position.
13. Repeat the exercise at least 10-15 times.
NOTE:
When performing the exercise, the body should be straight, if it is difficult to do push-ups on the fists, push-ups on the palms.
Exercise 8
Initial position: lying on your back, legs bent at the knees and pulled up to the stomach, knees slightly apart; head slightly raised; hands wrap around knees; the fingers are slightly apart, the little finger and thumb are pressed against the outer and inner surfaces of the knee joint (Fig. 8a).
Exercise order .
Perform a counterclockwise circular motion with your knees, try to impede the movement with your hands.
Pull your hands together with your knees to your shoulders and take a sharp breath (Fig. 8b).
14. Arch your lower back up. Tilt your head towards your knees.
15. Then slowly, with an exhalation, bring your knees together in front of your chest and push them away from you with force.
16. The exercise is repeated 7 times, then circular movements of the knees are performed in the other direction.
NOTE:
The shoulders and head are lifted, and the lower back is pressed to the floor. The rhythm of breathing remains constant.
Exercise 9
Initial position: sitting on your knees, shins and insteps touch the floor, buttocks touch the heels (Fig. 9a).
Exercise order .
Place your hands on the floor and slowly begin to tilt your body back, trying to lie with your back on the floor. Having reached the lowest position of the body, try to relax as much as possible (Fig. 9b).
17. Return to the starting position.
18. Repeat the exercise at least 10-15 times.
NOTE:
You need to breathe calmly;
To facilitate lifting, it is advisable at first to turn the upper part of the body slightly in any direction and rest your hand on the floor.
Exercise 10
Initial position: standing, feet shoulder-width apart, arms folded behind the back, head straight (Fig. 10a).
Exercise order .
While exhaling, tilt your head to the right, while inhaling, return your head to its place. Then repeat the same movement, but to the left (Fig. 10b).
As you exhale, make a sharp tilt with your head forward (Fig. 10c), while inhaling, return to the starting position ..
Tilt your head as far back as possible (Fig. 10d). Clench your teeth, stretch the corners of your mouth as you exhale and make a sharp hissing sound.
As you exhale, move your head forward without tilting, pushing your chin forward - this movement should resemble the movement of the head of a pecking goose (Fig. 10e).
Make a long hissing sound through clenched teeth.
Repeat the exercise 4 times.
Exercise 11
Initial position: kneeling, knees slightly apart, buttocks touching the heels, foot lifts - the floor; keep the body straight; arms bent at the elbows; the right forearm is vertical, the open palm is turned to the face; the left palm clasps the right wrist from the outside, the thumb presses on the knuckle of the right little finger.
Exercise order .
As you exhale, bend your right hand at the wrist and, turning the brush around the vertical axis to the right, lower your hands to the level of the abdomen, below the navel, and press.
While inhaling, raise your arms to the level of your head, straightening the brush to its original position. Repeat 4 times.
Turn the right hand under the left hand so that the left hand can be placed on the back of the right hand. Keep your right shoulder and forearm in a horizontal position.
As you exhale, pull your hands to your right shoulder.
Without taking your hands off each other, change the position of your hands and repeat the exercise, pulling your hands to your stomach, chest and left shoulder.
Repeat the exercise 4 times.
Exercise 12
Initial position: standing, legs together, arms freely lowered down.
Exercise order .
Inhale sharply. Move your pelvis forward and lift your right leg, bending it at the knee, thigh parallel to the floor, upper body leaning back as much as possible.
At the same time, raise your arms forward and to the sides at shoulder level, hands relaxed, fingers slightly apart, elbows slightly bent.
As the hands move, the palms need to be turned inward, the fingers look at each other, the hands are maximally bent at the wrist joints (Fig. 11).
19. Slowly exhaling, slowly return to the starting position.
20. Repeat the exercise 4 times.
Basic hand movements
Man is the only animal that masterfully controls its upper limbs. Scientists still cannot create a mechanical device that could perform those movements that are available to anyone, even a person far from sports and music.
Arm exercises are of a strength nature and develop the muscles of the arms, chest and back, strengthen the heart muscle. In addition, the complex has a number of exercises that activate blood circulation in the vessels of the neck and head and contribute to the prevention of cervical osteochondrosis .
In addition, these exercises develop the shoulder joints well, increase the mobility of the arms, as well as the mobility of the spine, and activate the respiratory muscles.
Exercise 13
Initial position: standing straight, feet shoulder width apart; arms bent at the elbows, shoulders pressed to the surface of the chest, forearms almost vertical, hands located at chest level (middle position) and turned palms down parallel to the floor, fingers pointing forward; look straight ahead; the fingers of the hands are as if collected in a pinch, the brush resembles the head of a snake.
Exercise order .
On a slow exhalation, raise the right hand to the right to the level of the eyes, keeping its horizontal position.
Slowly lower the left hand to the groin, slightly straightening the palm and bending the hand with the palm up, fingers pointing forward and to the right. Try not to straighten your left elbow to the end, and do not tear your shoulders off your chest (Fig. 12).
21. While inhaling, change hands.
22. Repeat the exercise 7 times.
NOTE:
When performing the exercise, you need to concentrate on the hands, while moving, do not change the position of the elbows.
Exercise 14
Initial position: as in exercise 13.
Exercise order .
On a slow exhale, move your hands to the right to chest level, slightly bending at the elbows, palms facing each other. Imagine that you are holding a ball (Fig. 13).
23. Turn the left hand palm to the right and open.
24. On an inhalation, return to the middle position and on the subsequent exhalation move the arms to the left in the same way. Turn your head and look at the hand towards which you move your hands. As you move your arms to the right, shift your body weight onto your right leg.
25. Take a step with your left foot to the right. Step back with your right foot, sliding your toe across the floor. Bend both legs slightly at the knees. In the final position, the left knee is pressed to the right calf, the left leg rests on the floor with the balls of the fingers, the heel is directed upwards.
26. With the movement of the hands to the middle position, the legs return to their original position, and with their further movement to the left, do the same step with the right foot to the left.
27. Repeat the exercise 7 times.
NOTE:
The movements of the arms and legs must be simultaneous;
When moving your arms, imagine that you are moving the ball from side to side at chest level; to simplify, at first the exercise can be performed in front of a mirror with a ball, standing still, and only then proceed to the movement of the arms simultaneously with the legs.
Exercise 15
Initial position: as in exercise 13.
Exercise order .
While inhaling, raise your right hand up to the level of your forehead, turn your hand with your palm forward and up, slightly bending forward.
At the same time, take the left elbow back, leave the left hand at the hip (Fig. 14a).
On a slow exhale, lower your right elbow down, covering the solar plexus. In this case, the hand remains at the level of the face and turns with the palm towards it (Fig. 14b).
With your left hand, make a sliding motion along the body forward and to the right, turning your palm outward, with your right elbow touch the middle of your left forearm (Fig. 14c). To strengthen the exhalation, bring the relaxed shoulders together.
28. Repeat with the left arm, pulling the right elbow back.
29. Repeat the exercise 7 times.
30. Having mastered the movement of the arms while standing, proceed to practice the movement synchronously with the movements of the legs.
31. Bend the right leg at the knee, turning the knee and toe to the right. Also bend the left leg at the knee, but not completely, and put it in front of the right heel, the toe touches the floor. Shift your body weight onto your right leg.
32. While inhaling with your left foot, take a step forward, unbending your right leg and bending your left knee. Make sure that the left knee is on the same vertical with the toe. At the same time, lift your left arm up and pull your right elbow back.
33. On a slow exhalation, put your right foot to your left foot, returning to its original position. Lower your left elbow, moving your right forearm under it.
34. Hands return to the middle position.
35. Repeat the exercise 7 times with the simultaneous movement of the arms and legs.
NOTE:
Perform the movement of the arms with tension in a standing position and only after that proceed to practicing the movement of the arms along with the movement of the legs, while the shoulder girdle should be relaxed, and attention is concentrated on the fingertips.
Exercise 16
Initial position: stand straight, feet shoulder-width apart, arms bent at the elbows. The left forearm is raised, the hand at eye level is folded into a “head of a snake”, the right forearm is horizontal, touches the chest, the hand touches the left elbow with the back side, the palm is turned forward and down, the hand is slightly bent at the wrist joint, the fingers are directed to the left and forward (Fig. 15).
Exercise order .
On a slow exhalation, rotate the right hand at the elbow in a circular arc to the right, rotate the left hand also at the elbow in an arc to the right, the back of the hand touches the right elbow.
Repeat the movement to the left. Make sure that the hands make a small circle, sliding from under the elbow with the back of the forearm. Turn your palm first to the body, then in the upper position - down.
Repeat the exercise 7 times with each hand.
Having mastered the movement of the arms while standing, proceed to practice the movement in movement, simultaneously with the movements of the legs.
36. On a slow exhalation, simultaneously with the movement of the arms, take a step with the left foot to the right in front of the right foot. Shift your body weight to your left leg.
37. Tear off the floor with your right leg, touching it only with your toe, bend your legs at the knees, and the right knee should be pressed against the left calf.
38. While inhaling with the movement of the arms to the left, we take a step with the right foot to the right, the legs are bent at the knees, the feet are parallel, the knees are on the same vertical with the socks, make sure that the back is straight.
39. On a slow exhalation at the same time as the movement of the arms to the right, repeat the step with the left foot to the right.
Make four movements to the right, then the same number to the left.
Exercise 17
Initial position: feet shoulder-width apart, arms bent at the elbows and crossed in front of the chest in the area of the wrist joints, right hand on top; palms facing up, shoulders pressed to the chest.
Exercise order .
On a slow exhalation, straighten your arms, moving them forward and up, palms inward, fingers should be pointing forward. Make sure that the forearms, tightly pressed against each other, slide over each other.
On an inhale, return your arms to the starting position.
Repeat the exercise 7 times.
Then, changing the relative position of the hands so that the left hand is on top, repeat the exercise 7 more times.
NOTE:
This exercise can be performed at the same time as the movements of the body; with a step with your left foot as you exhale, straighten your arms, pulling them and your left leg back to the starting position;
When doing the exercise, imagine that you are plucking fruits from a tree and bringing them to you.
Exercise 18
Initial position: feet shoulder width apart, hands folded together; the right palm is clenched into a fist, the left is tightly pressed to the fist, the elbows are apart, the hands seem to form a circle (Fig. 16a).
Exercise order .
On a slow exhalation, raise the left elbow and forearm up, while moving the hands to the right and down (Fig. 16b). Lower your right elbow and take it back.
40. While inhaling, raise the right elbow, but the forearm and hand should be moved forward a little.
41. On a slow exhalation, move the brush to the left and down (see point 1).
42. Repeat the exercise 7 times, then, without tearing the hands apart, change the relative position of the hands and repeat the exercise 7 more times, but in the other direction.
NOTE:
When performing the exercise, the hands and forearms describe a large circle, and at the same time the hand, clenched into a fist, describes a small circle in the wrist joints.
Basic hip movements
The basic movements of the hips resemble the work of a pendulum: the usual swinging or twisting. Moreover, the more complete the movement in one direction, the more powerful it is in the opposite direction.
When performing exercises, important reflexogenic zones and points of the back and lower back are stimulated, which have a tonic effect on the activity of the central nervous system. The vestibular apparatus also trains along with the legs.
Exercise 19
Initial position: standing straight, the right leg, slightly bent at the knee, is set forward at the length of the step, the left leg is also bent, the knee and toe are turned to the right; body weight mainly on the left leg; hands with the back of the hands are pressed against the lower back; the chest is protruded forward (Fig. 17).
Exercise order .
Inhale and straighten your left leg while pushing your pelvis forward. Transfer the weight to the right leg, which must be bent at the knee. Hands should slowly slide from top to bottom along the back towards the coccyx, performing a massaging movement.
On a slow exhale, take the pelvis back and transfer the weight of the body to the left leg, moving to the starting position. Return your hands back to the position on the lower back, performing a massaging movement with the back of the hands.
Perform the exercise 7 times in each direction.
After that, move your hands on your hips. In the starting position, they are bent at the elbows, the hands touch the hips, the palms are turned up.
Perform the exercise 7 more times in each direction.
NOTE:
When performing the exercise, it is important that the shoulders do not move back and forth, and when the leg is straightened back, the head does not rise, the feet should not come off the floor; make sure that your body is like a swinging pendulum tied to the top of your head.
Exercise 20
Initial position: stand straight, feet shoulder-width apart, arms freely lowered along the body, palms touching the hips.
Exercise order .
As you inhale, bring your straight arms in front of you, connecting them with the backs.
Bend your elbows and, sliding with closed hands up the midline of the body, slightly bend the torso in the lower back, trying to tighten the tense buttocks (Fig. 18).
43. Continuing a slow breath, raise your hands to the upper part of your chest and take your elbows as high as possible up, as if protecting your head from an opponent's blow.
44. At the same time, turn to the left on the toes, bending the right leg at the knee. Shift the main weight of the body to the right leg. Rotate your left foot with your toe to the left 90 degrees and touch the floor with your outer edge. Make sure that the head is in place and does not turn with the body, look only forward.
45. On a slow exhalation, complete the started rotation of the body and move the pelvis back, make sure that the back does not bend. At the same time, bring your elbows together, straighten your arms at the elbows, opening your palms up. Make sure that the forearms at the end of the movement are horizontal to the floor, and the elbows are as close as possible.
46. Repeat the exercise 4 times in each direction.
NOTE:
The correct execution of the exercise is accompanied by a feeling of lifting the load lying on the closed hands, along the stomach and chest, and throwing it to the side when turning;
It is important that at the last moment the whole body is tense.
Exercise 21
Initial position: as in exercise 20.
Exercise order .
As you inhale, take a step forward with your right foot, bending it at the knee. Raise your arms, bending at the elbows, in front of you to the level of your head, palms forward. The left hand should touch the wrist of the right hand, and the right elbow should be slightly higher than the left (Fig. 19a). Despite the fact that the body bends slightly forward, the shoulders should remain in place.
On a slow exhalation, turn the body to the left 180 degrees, the pelvis moves forward, and the upper body back.
At the same time, the hands, left from below, right from above, make a circular motion and go down, and rise up in a vertical plane, stopping at the level of the head (Fig. 19b).
47. Bend the right leg at the knee, shifting the weight of the body to the same leg.
48. Slightly bend the left leg, the foot with the entire surface should touch the floor with the toe forward.
49. Turn on your toes to the right and return to the starting position.
50. Repeat the exercise alternately with the right and left legs 4 times.
NOTE:
When performing the exercise, it is important to focus on the formation of “locks”, for this, twist the pelvis as much as possible in the direction of rotation, the knee of the supporting leg should look to the side; this position ensures the stability of the body in the final phase of movement.
Exercise 22
Initial position: put your feet, as in exercise 22; stretch your left arm forward and slightly bend at the elbow, the shoulder and open palm should be parallel to the floor; Lower your right hand to your thigh, keeping your open palm parallel to the floor.
Exercise order .
As you inhale, step forward with your right foot and at the same time move your right arm forward and up.
On a slow exhalation, bend the right leg at the knee, move the left leg, also bent at the knee, move forward and place it behind the right leg, with the toe touching the floor, the heel pointing up, the left knee pressed to the right calf. The body should be turned 90 degrees to the left, right side forward. Follow the movement of the body with your eyes.
Along with this, lower your right hand with your palm down, raise your left hand up, bending your wrist at the wrist and turning your palm down. Hold the right hand parallel to the floor (Fig. 20).
51. While inhaling, straighten your legs and turn the body 90 degrees to the right, returning to the starting position, while taking a step back with your left foot, and then the same with your right foot.
52. Hands in a wide circular motion also return to their original position.
53. Repeat the exercise 4 times, then change the position of the arms and legs and repeat the exercise 4 times with the other leg.
NOTE:
When performing the exercise, make sure that the back is straight, and the left leg is on the toe synchronously with the arrival of the hands in the extreme position;
When performing the exercise, you can imagine that with the palm of your lowered hand, you seem to be slapping the ground, putting not only your hand, but your whole body into the blow.
Exercise 23
Initial position: as in 21 exercises .
Exercise order .
Bend your knees and turn your torso to the right 180 degrees. The left knee should be pressed to the Achilles tendon of the right leg, and the left foot to the floor. When the body is tilted forward, the pelvis is retracted (Fig. 21a).
At the same time, bend your arms at the elbows with a twist and lift them up to the level of your head. Close the back of the head with the hands, without touching the palms. Watch your hands (Fig. 21b).
54. Turn 180 degrees to the left, straighten up and take up the starting position.
55. Repeat the exercise 7 times in each direction.
Exercise 24
Initial position: as in exercise 22.
Exercise order .
Take a step forward with your right foot, placing your left knee on your right calf (fig. 22). Continuing the started rotational movement to the left, twist the legs, turning the body 360 degrees in relation to the starting position.
56. Move your right hand in a horizontal arc.
57. Bend your left arm at the elbow and place it across your chest parallel to the floor. Turn your right hand forward with an open palm, as if covering your head with your palm.
58. Straighten your bent legs and turn your body 180 degrees to the right. Return to the starting position with your right leg forward.
59. Repeat also 7 times the exercise with the left leg.
NOTE:
When performing the exercise, watch for a gradual decrease in body position in height throughout the exercise;
In this exercise, make a longer exhalation.
Basic leg movements
The basic movements of the legs contribute to the development of the "snake" type of plasticity, and also develop the mobility of the leg joints. According to the ideas of oriental medicine, this postpones old age.
Such exercises not only relieve tension and pain in the joints of the legs, but also increase mobility in the hip joint. Legs age before a person,” they said in the old days.
Exercise is also good for the prevention and treatment of flat feet, relieve leg fatigue.
Exercise 25
Initial position: stand straight, put your feet shoulder-width apart, arms freely lowered.
The order of the exercise.
While inhaling, shift the body weight to the left leg and move the right knee forward and to the left, lifting the leg on the toe and sliding it along the floor (Fig. 23).
60. While exhaling slowly, continue to move the knee in an arc forward and to the right, transferring body weight to the right leg.
61. While inhaling, return along the same path to the starting position.
62. Repeat the exercise 7 times with each leg.
NOTE:
In this exercise, the toe of the right leg, as it were, tracks the movement of the knee in its movement, but along a shorter trajectory, and the movement of the knee is ahead of the movement of the foot.
Exercise 26
Initial position: as in the previous exercise.
Exercise order .
As you inhale, transfer your body weight to your left leg, and move your right knee forward and to the right, lifting your foot on your toe and sliding it along the floor.
On a slow exhalation, continue to move the knee in an arc forward and to the left, and at the end of the movement, turn the body to the left 180 degrees.
Step your right foot back and take a forward left stance. Bend your left leg at the knee and put it forward, the right leg should be straightened (Fig. 24).
63. While inhaling, turn the body 180 degrees to the right and return to the starting position.
64. Repeat the exercise 7 times with each leg.
NOTE:
In this exercise, the movement of the toe should follow the trajectory of the movement of the knee.
Exercise 27
Initial position: as in exercise 26.
Exercise order .
As you inhale, transfer your body weight to your left leg, and move your right knee to the left and forward, almost behind the left knee, and then in an arc forward and to the right.
On a slow exhalation, turn the body 180 degrees to the left and straighten the right leg, go to the front left stance, bending the left leg at the knee.
On an inhale, return to the starting position.
Repeat the movement 7 times with each leg.
NOTE:
When practicing the movement, pay attention to the fact that the turn is made due to the movement of the hip joint, and at the end of the movement the straightened leg is tense.
COMPLEX "18 PADS OF LO-VAN"
wushu as a kind of physical culture contributes to the comprehensive development of the body, the harmonious development of the individual. But the path to this is not as easy as it seems. Only regular training allows you to improve your health, make your body beautiful and, of course, rise to the heights of military prowess.
The path to perfection is a difficult path of knowledge, when a person “discovers” himself through hard work, learns to control himself and develops his hidden abilities.
The first step on the path to perfection Chinese masters at called the complex "18 palms of Lo-Wan", named after the legendary Shaolin wushu master.
This complex includes numerous strokes and stretches. Remember: you won’t be able to master the martial art of wushu on your own, so perform these “hits” not as actual blows, but as smooth, measured movements.
Initial position Stand up straight, feet together, heels together, toes slightly apart, arms naturally hanging down, fingers clasped together, palms facing inward, chest straight, looking forward.
Exercise 1. "The boy bows to the Buddha"
Step right half a step with your right foot, turn your body 90 degrees to the left, forming backing step.
At the same time, move the arms bent at the elbows from the bottom up and fold in front of the chest, slightly crouching on both legs, slightly tilting the body forward, follow the hands with your eyes (Fig. 25).
Rice. 25
Exercise 2. "Strike with the speed of the wind"
Step forward half a step with your right foot
With the left hand, following the body, slowly lift left and down to the groin, palm facing down, eyes following the left palm (fig. 26).
Rice. 26
Exercise 3
At the same time, kick forward with your right foot.
Grab sharply in front with your hands, follow your hands with your eyes (Fig. 27).
Rice. 27
Exercise 4. "Lu Da brandishes a weapon"
Rotate the body 90 degrees to the left.
Pull your right leg towards your left leg.
At the same time, bend your right arm at the elbow and place it across under your chest, palm inward.
With your left hand, bent at the elbow, make a movement from the bottom up and open at the left side of the face, palm forward, look forward (Fig. 28).
Rice. 28
Exercise 5. "The old saint sits in a cave"
Move your left foot to the left.
Bend your knees.
At the same time, the palms, describing arcs, are transferred to the chest.
The arms bent at the elbows are shaken at the wrist, the palms are spread and turned forward, look forward (Fig. 29).
Rice. 29
Exercise 6
Leave your left leg in place.
Move your right foot one step behind your left foot.
At the same time, spread your arms from your chest to the sides, slightly bending at the elbows, palms facing forward, look forward (Fig. 30).
Rice. thirty
Exercise 7
Take a step to the left with your left foot.
Rotate the body 90 degrees to the left.
At the same time, the hand is transferred from below to the left and upwards with a chopping blow, look to the left (Fig. 31).
Rice. 31
Exercise 8. "Zhang Guolao is looking for a snake"
Rotate the body 90 degrees to the right.
Lower your right leg one step from the inside of your left foot.
At the same time, the hands, following the body, go forward and down in a grasping motion, look forward (Fig. 32).
Rice. 32
Exercise 9
Raise your legs and jump to the right.
Quickly raise your right leg bent at the knee.
At the same time, turn your arms from the chest to the sides, look to the left (Fig. 33).
Rice. 33
Exercise 10
Place your right foot on the ground.
Rotate the body 90 degrees to the right.
The left leg rises and strikes back.
At the same time, the hands behind sharply cut forward and upward, look at the hands (Fig. 34).
Rice. 34
Exercise 11
Kneel down with your left leg one step behind you.
Both legs are fully bent at the knees.
Hands, following the rotation of the body, describe an arc and at the same time, bending at the elbows, go from left to right, opening in front of the chest, look at the hands (Fig. 35).
Rice. 35
Exercise 12
Raise your right leg and kick forward with it.
At the same time, a sharp grip is performed with the arms extended forward at chest level, look at the hands (Fig. 36).
Rice. 36
Exercise 13
Lower your right foot one step behind your left foot.
Rotate the body 90 degrees to the left.
The legs are in a squat.
At the same time, the right arm is bent at the elbow and gripped to the left in front of the chest, then placed in front of the left shoulder, palm inward.
The left hand makes a chopping lift from the bottom left, palm back, look forward (Fig. 37).
Rice. 37
Exercise 14
Get up.
At the same time, the outstretched right hand describes a small circle with the brush, then the fingers are folded together.
The left hand performs a sharp grip from back to front and pulls back a little, clenching into a fist, look at the right hand (Fig. 38).
Rice. 38
Exercise 15
Stand fully on your right leg.
At the same time, spread your arms to the sides, and then bring them together in front of your chest with open palms, look at your hands (Fig. 39).
Rice. 39
Exercise 16
Take a step back with your left foot.
Rotate the body 90 degrees to the left.
Lift your right leg and place it in front, outside of your right foot.
At the same time, following the body, describe the arches in front of the chest, then bring them together near the head, supporting above the head.
Fingers should be placed together and opposite each other, palms facing up, looking forward (fig. 40).
Rice. 40
Exercise 17
Lift your right leg and move it one step to the right.
Bend your knees.
At the same time, spread your arms from your chest to the sides, palms facing forward, look forward (Fig. 41).
Rice. 41
Exercise 18
Rotate your body 90 degrees to the right, forming a large step.
At the same time, the arms, describing the arc, return to the chest.
Slightly bent at the elbow, the right hand rushes forward, palm inward.
Clench the left palm into a fist and return to the lower back, look at the left hand (Fig. 42).
Rice. 42
Exercise 19
Rotate the body 90 degrees to the left.
Place your right foot next to your left.
Unclench your left fist and at the same time with your right hand make grasping movements in front of you.
Bend your arms at the elbows and place them vertically in front of the chest on both sides, palms forward, fingers pointing up, look forward.
COMPLEX "SHAOLIN IRON PALM OF YAKSHA"
Shaolin monks have developed a set of exercises to improve the physique and increase the strength of the hands. Yakshas - in Buddhism, forest and mountain spirits with superhuman strength.
This complex is especially useful for those who have weak muscles. Although these exercises are for men, they are also useful for women. It’s just that the results will vary: the muscles in men will become more pronounced, while in women the muscle relief will become smoother and softer.
After the first session, muscle pain is possible. Pain is a consequence of normal exercise; it is not a contraindication to the continuation of training.
Initial position: stand up straight, heels together, toes slightly apart; straighten your back; arms hanging naturally along the body, fingers pressed together and close to the outer sides of the thighs, fingers pointing down, look forward.
Exercise 1. "Arhat sits on a horse"
Bend your legs at the knees.
With your hands, simultaneously describe the arcs from the bottom up, then, bent at the elbows, describe the arcs inward.
Look ahead (fig. 43).
Rice. 43
Exercise 2. "The wind sweeps away torn clouds"
Rotate the body 90 degrees to the left.
Bend your left leg at the knee.
The right hand follows the body, rises in front, palm down, fingers pointing forward.
The left hand makes a transverse push from left to right and stops at the right armpit, palm outward.
Look at your right hand (Fig. 44).
Rice. 44
Exercise 3. "The hand pushes the wall"
The right hand returns to the right side of the abdomen, palm facing inward.
The left hand makes a sharp push forward, palm forward.
Look at the left palm (Fig. 45).
Rice. 45
Exercise 4
Bend your right leg at the knee.
At the same time, the left hand, following the rotation of the body, rises forward and upward.
The right hand, bending at the elbow, makes a movement from the outside to the inside.
Look at the left hand (Fig. 46).
Rice. 46
Exercise 5. "Secret Arrow"
Raise your right hand forward and up at the same time.
Bend your left arm at the elbow and bring it down outward, palm down.
Look at your right hand (Fig. 47).
Rice. 47
Exercise 6
Rotate the body 90 degrees to the right.
Bend your knees.
Hands alternately push forward with palms forward.
Look ahead.
Exercise 7
Rotate the body 90 degrees to the left.
Extend your left half-bent leg forward.
The left hand, following the body, describes an arc outward, then bends at the elbow.
The hand opens in front of the chest with the palm outward, fingers pointing up.
Take the bent right arm back with the palm outward.
Look ahead (fig. 48).
Rice. 48
Exercise 8
Raise your right leg.
Then lift your left leg and jump forward.
The right foot lands one step ahead of the left.
The right hand grabs forward and down.
The left hand grabs from front to back.
Tilt your body forward.
Look at your right hand (Fig. 49).
Rice. 49
Exercise 9
Legs simultaneously jump to the left.
Hands make a cutting cross movement.
Look left.
Exercise 10
Rotate the body 90 degrees to the left.
Simultaneously move your right arm in a circular motion from back to front.
Return your left hand to your lower back.
Look at your right hand (Fig. 50).
Rice. 50
Exercise 11
Take a step forward with your right foot and stomp it to your left foot.
Hands go from outside to inside and cut forward, crossing like scissors.
Look ahead (fig. 51).
Rice. 51
Exercise 12
Take a step forward with your left foot.
The right hand bent at the elbow performs a sharp chopping movement.
Raise your left hand, moving it behind your back.
Look at the right palm (Fig. 52).
Rice. 52
Exercise 13
Rotate the body 90 degrees to the right.
Bend your knees.
Hands describe arcs from outside to inside, crossing palms back.
Look ahead (fig. 53).
Rice. 53
Exercise 14: "wind on the loose"
In continuation of the movement from exercise 13, the right leg shifts to the left, ending up behind and outside the left foot.
Raise your right hand from the bottom up, with your left hand chop back to the left, palm down.
Look ahead (fig. 54).
Rice. 54
Exercise 15
Take a step with your left foot to the left.
Bend your knees.
The right hand cuts to the right and down.
The left arm is bent at the elbow from the outside inward, the hand opens, the palm is turned inward.
Look ahead (fig. 55).
Rice. 55
Exercise 16
Rotate the body 90 degrees to the right.
Raise your right leg, bending at the knee.
At the same time, the left arm, bent at the elbow, delivers a pulling blow, palm facing inward.
The right hand strikes from outside to inside.
The left leg squats a little.
Look at the left hand (Fig. 56).
Rice. 56
Exercise 17
Lower your right foot one step ahead of your left foot.
Rotate the body 180 degrees to the left.
Perform a big jump forward with both feet.
The left leg drops one step ahead of the right leg.
Tilt your body forward.
Slash forward and down with your straight right hand.
With your left arm bent at the elbow, protect your chest.
Look at your right hand (Fig. 57).
Rice. 57
Exercise 18
Jump feet forward.
With your left hand, describe an arc from the inside out, then cut forward.
Bend your right arm at the elbow to protect your chest.
Look at the left hand (Fig. 58).
Rice. 58
Exercise 19
Take a step forward with your right foot.
Rotate the body 90 degrees to the right.
Spread your arms out to the sides at the same time.
Tilt your body slightly to the right.
Look ahead (fig. 59).
Rice. 59
Exercise 20: Rolling Thunder
Take a step with your left foot to the left.
Rotate the body 90 degrees to the right.
The right hand pierces the air from below to the right and up.
With your left hand clenched into a fist, strike from top to bottom.
Look at your right hand (Fig. 60).
Rice. 60
Exercise 21
As you continue moving, jump to the left.
Land with your right foot in front of your left foot.
The left fist, following the rotation of the body, performs an attacking movement with the forearm forward and upward.
Move your right hand forward and up and slap your left wrist.
Look at your right hand (Fig. 61).
Rice. 61
Exercise 22
Take a step back with your right foot.
Rotate the body 90 degrees to the right.
Bend your knees.
Unclench your left fist.
Bend your right arm at the elbow and shake the brush, opening your palm.
Shake the brush down with your fingers with your left hand.
Look at your right hand.
Exercise 23: "Flight Continues"
Hands on both sides of the body perform a shaking opening from the bottom up, palms facing forward.
Look to the left (Fig. 62).
Rice. 62
Exercise 24
Continuing the started movement, take a step back with your right foot.
Rotate the body 90 degrees to the right.
Bend your right leg at the knee.
Hands go in arcs from outside to inside and down, then out again.
Hands, as if supporting something above the head on both sides, touch with outstretched fingertips.
Look ahead (fig. 63).
Rice. 63
Exercise 25
Move your right foot to a position in front of and outside your left foot.
The legs are crossed to the width of the foot, toes to each other.
Hands describe circles from top to bottom, bending at the elbows.
The palms close in front of the chest, the head leans forward slightly.
Look at your hands.
COMPLEX "XIAO HONGQUAN"
The sets of exercises outlined in the book are only the first step on the path to perfection - a path that lasts a lifetime. By embarking on this path, you will certainly improve your health, and at the same time strengthen your optimistic attitude towards life. This alone can be a worthy goal.
For people striving for further improvement in yшy, what has been studied will be a solid foundation, a base from which you can go further to amazing discoveries of your abilities.
This path will require even greater perseverance, necessary for many years of concentrated work. It is no coincidence that the monks of the famous Shaolin comprehended the art ears 12 years in a row and only after that they were allowed to take the final exam.
The next complex is the most difficult of the sets of exercises given here. It, in fact, is the first step on the way to mastery in martial wushu, however, it is available to anyone who has embarked on the path of recovery and self-improvement.
Initial position: stand up straight, lower your arms, put your fingers together, palms facing inward; clench your hands into fists and pull them to your sides, fists facing up with clenched fingers; look ahead.
Exercise 1. "Hide the moon in your bosom"
Unclench your fists and swing them up through the sides to your chest.
Place your hands on top of each other in front of your stomach, palms up, right palm on top, left palm on bottom.
Look ahead.
Exercise 2. "A white cloud covers the top"
Swing your right palm from your chest in an upward arc to “support the sky” above your head, palm facing forward, fingers to the left.
The left hand in an arc from the chest goes down and straightens, palm outward, fingers pointing down, the hand adjoins the outer side of the thigh.
Look to the left (Fig. 64).
Rice. 64
Exercise 3. "Step and push with the palm"
Take a step with your left foot to the left.
Rotate the body 90 degrees to the left.
Bend your left leg at the knee.
The left hand from the chest performs a push forward, palm outward, fingers pointing up.
Lower your right hand down and put it on your belt.
Look at the left palm (Fig. 65).
Rice. 65
Exercise 4
Rotate the body 90 degrees to the right.
The right foot does not move, put the left foot to the inside of the right and touch the ground with the toe.
Clench your hands into fists. The left fist passes under the right armpit, hanging outward, the hand strikes down. The palm-out fist is placed at the outer side of the left thigh.
Bend your right arm at the elbow and move your forearm towards your right shoulder. Strike straight up. The palm-back fist is placed under the right ear.
At the same time, bend your knees to a half squat.
Look to the left (Fig. 66).
Rice. 66
Exercise 5. "Push with the palm"
Take a step with your left foot to the left.
Rotate the body 90 degrees to the left.
Bend your left leg at the knee.
The fists are unclenched in the palm, the left vertical hand from the chest performs a push forward, palm outward, fingers pointing up.
Look at the left palm (Fig. 67).
Rice. 67
Exercise 6
Rotate the body 180 degrees to the right.
The right hand, having risen in an arc to the chest, performs a pushing movement forward with a vertical brush, the arm is slightly bent at the elbow, the palm is turned back, the fingers are directed upwards.
The left hand, continuing the movement, returns to the lower back.
Look at the right palm (Fig. 68).
Rice. 68
Exercise 7. "Step and push with the palm"
The right leg is in place.
Take a step forward with your left foot and bend it at the knee.
The left vertical hand from the chest pushes forward, the arm is slightly bent at the elbow, palm outward, fingers pointing up.
Lower your right hand down and place it at the waist.
Look at the left palm (Fig. 69).
Rice. 69
Exercise 8
Rotate the body 180 degrees to the right.
Continuing to move, raise your left knee.
The fists are unclenched in the palms, a wave is made forward, and at the same time, the palms facing downwards clap on the knee, fingers pointing forward.
Look ahead (fig. 70).
Rice. 70
Exercise 9
Place your left foot on the ground.
Swing forward with your right foot.
The palms, continuing to move in an arc, clap on the right foot to the left.
Look at the palms (Fig. 71).
Rice. 71
Exercise 10
Place your right foot on the ground, shift your body weight forward.
Clench your palms into fists and hit from the chest with your left hand forward, with your right hand back, arms slightly bent at the elbows.
Rotate the body 90 degrees to the right.
The fists are turned palms down, the arms move in a horizontal plane, the left hand is slightly higher than the right shoulder.
Look to the right and forward (Fig. 72).
Rice. 72
Exercise 11
Rotate the body 180 degrees to the left.
Place your right foot on the inside of your left foot and touch the ground with your toe.
The fists return to the chest in an arc, the right hand presses down over the left.
The left fist, passing through the bottom, goes up in an arc, the arm is bent at the elbow and tightly pressed to the ribs, the fist is placed vertically on the left side of the chest at ear height.
The right fist, having passed up from behind, goes down in an arc, the hand hangs down at the outer side of the right leg, palm outward.
Bend your knees to a half squat.
Look to the right (Fig. 73).
Rice. 73
Exercise 12
Rotate the body 90 degrees to the right.
Slowly kick forward and up with your left foot.
Open your left fist and in an arc past your side, chop down and back, palm inward.
Return your right fist to your lower back.
Look at your left hand.
Exercise 13
Place your left foot on the ground, shift your body weight forward.
Squeeze your left hand and, passing from the side, put it to your chest.
With your right hand, shaking your fist back and passing along the side in an arc, wave forward and inward.
Bend two arms at the elbows in a horizontal plane in front of the body.
Continuing to move, turn the body to the left and back.
Place your hands horizontally on the floor with palms down, the right hand is located just above the left hand.
Look left and back.
Exercise 14
Turn your feet in place.
Rotate the body 180 degrees to the right.
Squat completely on your left leg, right leg extended.
Unclench your fists, following the rotation of the body from the chest, in an arc, the arms evenly fall to the right and down, palms down.
Look at your palms.
Exercise 15
Take a step with your right foot and bend it at the knee.
Straighten your left leg.
The left hand goes out through the bottom and upwards in an arc, as if supporting something in front and above the head, palm forward.
The right hand through the left side goes in an arc to the right and forward, the inverted hand falls on the right knee, palm up, fingers pointing forward.
Look ahead (fig. 74).
Rice. 74
Exercise 16
Take a step forward with your left foot, bending your knees.
The left hand through the left side goes to the right and back, describing a circle above the head, the right palm returns to the lower back.
Look ahead.
Repeat on the other side with a change of arms and legs (Fig. 75).
Rice. 75
Exercise 17
Take a half step forward with your left foot and touch the ground with your toe.
Slightly bend your knees.
Clench your palms into fists.
The right hand from behind in an arc descends down, and at the same time, the left fist strikes forward at shoulder level, palms down.
Look at the fists (Fig. 76).
Rice. 76
Exercise 18
Take a step back with your left foot, turn your feet on the ground.
Rotate the body 90 degrees to the left.
Bend your knees.
The arms bend at the elbows, the fists return to the chest, turning inward around their axes.
Strikes are applied to the sides at shoulder level, palms down.
Look ahead (fig. 77).
Rice. 77
Exercise 19
Place your left foot on the inside of your right foot and touch the ground with your toe.
The fists go in a wrapping motion from outside to inside.
With your left fist, strike to the left and down, stopping at the outside of your left thigh, palm facing out.
Bent at the elbow with the right hand, pressing it tightly against the right ribs, strike upwards.
At the same time, bend your legs slightly at the knees and push your body down.
Look to the left (Fig. 78).
Rice. 78
Exercise 20
Take a step forward with your left foot.
Rotate the body 90 degrees to the left.
Bend your left leg at the knee.
Unclench your fists in your palms.
With your left hand, attack forward and up, palm up, fingers clenched into a fist.
The right hand, having passed along the arc in front, with a retracting movement goes down and returns to the lower back, palm up.
Look at the left palm (Fig. 79).
Rice. 79
Exercise 21
Turn your left foot on the ground.
Lift your right leg and swing it to the left and forward.
The body, continuing to move, turn 360 degrees to the left.
When the body turns to face in the original direction, with your left hand, loudly slap on the right sole.
Move your right hand to the side.
Look ahead.
Exercise 22
Put both feet together.
At the same time, with the right arm bent at the elbow in front of the chest, strike up to the level of the nose. The fist is turned palm side inward.
The left hand is clenched into a fist; arm from left to right, bending at the elbow, delivers a horizontal blow, the left fist is at the right elbow.
Look ahead.
Exercise 23
Turn your right foot on the ground.
Lift your left leg, bending it at the knee, and swing it to the left and back.
As you continue moving, turn your body 270 degrees to the left.
After kicking with your left foot, place it one step ahead of your right.
Return your fists to your lower back.
Look left and back.
Exercise 24
Bend your left leg at the knee, straighten your right leg.
Unclench your fists in your palms.
The right hand from the position from below through the right side goes up in an arc, as if supporting something in front and above the head, the palm is facing forward.
The left hand goes outward down and in an arc falls on the left knee, the palm is turned up.
Look ahead.
Exercise 25
Pull up your left leg and step with it again.
Perform a push from the chest forward with the left vertical palm.
Lower your right hand down and place it at the waist.
Look at your left hand.
Exercise 26
Use your right palm to pierce forward.
Swing your left palm outward. Both hands seem to be holding a tray.
Take a step back with your left foot.
Then take a step back with your right foot.
Look at your palms.
Exercise 27
Rotate the body 180 degrees to the right.
Step forward with your right foot.
At the same time, with the right hand from the chest, perform a vertical pushing motion forward, palm back, fingers pointing up.
The left hand, passing from the side in an arc, returns to the lower back, palm up.
Look at your right hand.
Exercise 28
Take a step forward with your left foot.
With the left vertical palm push forward from the chest, palm outward, fingers pointing up.
The right hand goes down and is placed at the waist.
Look at your left hand.
Exercise 29
Rotate the body 180 degrees to the right.
Kick forward with your left foot.
Hands, continuing to move, go in an arc from outside to inside, are in front of the chest slightly bent at the elbows and clap on the left knee, palms facing down, fingers pointing forward.
Look ahead.
Exercise 30
Place your left foot on the ground.
With your right foot, kick forward and up, the foot should be taut.
With your right palm, perform a counter-clap on the right foot.
Look at your right hand.
Exercise 31
Place your right foot on the ground in front of your left foot and bend at the knee.
The right palm is clenched into a fist, through the bottom it goes up in an arc and seems to prop up something above the head, the fist is turned palm forward.
The left fist goes in an arc to the right and back and up, then the arm is bent at the elbow, directing the fist to the chest, the fist is palm down, the tip of the elbow is directed forward.
The right fist, left elbow and right knee are in the same vertical plane.
Look ahead.
Exercise 32
The left foot strikes forward and upward.
The left fist opens and in an arc past the side cuts down at the outer side of the left thigh, palm inward.
The right fist drops down and returns to the lower back.
Look left and forward.
Exercise 33
Place your left foot on the ground in front of your right foot and bend at the knee.
The left palm is clenched into a fist, through the left side it goes up in an arc and seems to prop up something above the head.
The right fist through the back sector goes in an arc forward, then the arm bends at the elbow, directing the fist to the chest, the tip of the elbow is directed forward.
Look ahead.
Exercise 34
Rotate the body 180 degrees to the right.
Bend your left leg at the knee.
Straighten your right leg.
The fists open and, following the rotation of the body from the position to the left, go to the right and down horizontally.
Look at your palms.
Exercise 35
Straighten your left leg, shift your body weight to the right.
The right hand, continuing to move through the back sector in an arc, penetrates the air in front, stopping above the knee, palm up.
The left hand through the front sector in an arc rises up, as if supporting something above the head, palm forward.
Look ahead.
Exercise 36
Take a step forward with your left foot.
The left hand through the front sector goes to the right, describing a circle above the head, the palm is turned down.
Behind the arm in an arc goes down sharply, returning to the lower back, palm up.
Take a step forward with your right foot.
The right palm rises and describes a circle above the head, and then, as if propping up something above the head, palm up.
Look ahead.
Exercise 37
Step forward with your left foot, touching the ground on the inside of your right foot with your toe.
Clench your palms into fists.
The right hand from behind drops sharply to the chest and at the same time with the left fist strikes forward, the fists are turned with the palm sides down. The legs are slightly bent at the knees.
Look at the fists.
Exercise 38
Take a step back with your left foot.
Rotate the body 90 degrees to the left.
Bend your knees.
Return your fists to your chest.
Strike with your fists to the sides at shoulder level, fists facing down.
Look ahead.
Exercise 39
Take a step to the left with your right foot.
Rotate the body 180 degrees to the left.
Continuing to move, place your left foot on the inside of your right, with your toe touching the ground.
At the same time, the right fist through the bottom in an arc returns to the chest.
The left fist, passing down the arc, rises to the chest. Hands folded - left hand outside, right inside.
The left fist through the right side strikes to the left and down, stopping outside the left thigh, the fist is facing outward.
The right hand bent at the elbow, tightly pressed to the right ribs, strikes upwards, the fist is turned with the palm back at the right ear. Slightly bend your knees.
Look left.
Exercise 40
Take a step to the right with your left foot.
Rotate the body 90 degrees to the right.
The right leg, continuing to move, slightly slides forward.
Unclench your fists.
Continuing the movement, the left palm goes up and from the chest penetrates the air in front, palm up.
The right palm through the left side sharply goes down in an arc, stopping at the inside of the left elbow.
Look at your left hand.
Exercise 41
Kick forward and up with your right foot, foot taut.
Slap the back of your right foot with your right hand.
The left hand, passing along the arc from the outside, clenched into a fist and returned to the lower back.
Look at your right hand.
Exercise 42
push first
Lower your right leg in front of your left leg, bending at the knee.
The right vertical palm, continuing the movement, pushes forward, fingers pointing up.
Unclench your left fist, place your palm at the waist.
second push
Rotate the body 180 degrees to the left.
The left vertical palm, continuing the movement, pushes forward, fingers pointing up.
The right palm in an arc returns to the lower back.
Push third
Rotate the body 180 degrees to the right.
Push with a vertical palm to the right.
Look at your right hand.
Exercise 43
With the left foot, strike forward and upward, the foot is stretched.
Slap the back of your left foot with your left hand.
The right hand, passing in an arc inward, returns to the lower back.
Look at your left hand.
Exercise 44
push first
Lower your left leg.
The left vertical palm, continuing the movement, pushes forward.
The right palm is placed at the waist.
second push
Rotate the body 180 degrees to the right.
The right vertical palm pushes forward.
The left palm returns to the lower back.
Push third
The body rotates 180 degrees to the left.
Push with a vertical palm to the left.
The right palm returns to the lower back.
Look at your right hand.
Exercise 45
Jump forward with your right foot.
The left leg, continuing to move, rises, the foot lifts back and up.
The right hand is extended forward and down.
Tilt your body forward.
Return your left hand to your lower back.
Look at your right hand.
Exercise 46
Rotate the body 90 degrees to the left.
Take a step with your left foot to the left.
The right foot with a sonorous stamping is attached to the left foot.
The right palm is clenched into a fist, which goes to the left and in front of the chest collides loudly with the left palm.
Half squat.
Look ahead.
Exercise 47
Take a step with your right foot to the right.
Rotate the body to the right 90 degrees.
The right fist through the bottom strikes forward and up to the level of the nose, the fist is turned with the palm inward.
The left palm is clenched into a fist and returned to the lower back.
Look at the right fist.
Exercise 48
Take a step back with your right foot.
Raise your left knee.
The right fist through the bottom goes in an arc outward and upward.
The left fist goes through the bottom in an upward arc and delivers a covering blow down.
Place your fist on your left knee, palm side facing out.
Look ahead.
Exercise 49
Lower your left foot in a step in front of your right foot.
With your right fist from above, strike straight forward and down, fist facing down.
The left fist goes in an arc outward and, unclenching, returns to the lower back.
Look at the right fist.
Exercise 50
Rotate the body 90 degrees to the right.
Place your left foot on the inside of your right foot, touching the ground with your toe.
The left fist goes along the shoulder part of the right arm and in a rolling motion falls forward and down, hanging over the outer side of the left thigh.
The right fist from the bottom position goes up in an arc, then to the right and back.
The right hand bent at the elbow is pressed tightly against the right ribs, the forearm is placed vertically, the fist is turned with the palm inward at the right ear.
Sit down.
Look ahead.
Exercise 51
Rotate the body 90 degrees to the right.
Step your left foot forward.
Unclench your fists.
The left palm goes down from the right armpit and, having taken a vertical position with the arm bent at the elbow, pushes forward.
Return your right hand to the lower back.
Look at your left hand.
Exercise 52
First part of the exercise
Rotate the body 180 degrees to the right.
The right palm rises up through the side in an arc, stopping above the head.
The left palm in an arc in front returns to the lower back.
Look left and forward.
Second part of the exercise
Stomp your left foot to your right foot.
The left palm goes to the right and in front of the chest collides with the right fist.
Look ahead.
Exercise 53
Raise your right leg first.
Raise your left leg and jump a step to the left.
Bend your knees.
The right fist is unclenched into the palm and through the left side goes in an arc to the right and up, as if supporting something above the head, with the palm part up.
The left hand goes through the bottom to the left, back and up.
Slash down with your left palm and press over your left knee, fingers pointing back. On impact, make a sound: "And!"
Look left.
Exercise 54
Bring your left foot to your right foot.
Straighten your back.
Place your fists on your lower back.
Look ahead.
The implementation of the above exercises develops not only muscle strength, joint flexibility and ligament elasticity, but above all it has an invaluable health-improving and preventive value, has a positive psychological effect and, which is also important, is available to people of different ages, genders and levels of physical fitness.
WUSHU AND WOMEN
In the valiant history of China, you will find many names of outstanding heroines who, mastering martial arts, fought evil, defended their homeland, fearlessly fighting the enemy on an equal footing with men, and even significantly surpassing them.
First of all, this is the legendary Feng Wanzhen, who lived during the reign of the Qing kings Dao Guan and Xian Feng. She began to practice wushu from childhood and became a dexterous and fearless fighter. When Anglo-French troops captured Beijing in 1860, Feng Wanzhen joined the fight against the aggressors. She testified: “The Europeans are armed with firearms, but do not know the martial art. Firearms are advantageous to use suddenly and from afar, and the art of combat is convenient in street fights.
Feng Wanzhen herself led a small group of rebels. In the first operation, her men set up an ambush on the road. When the enemies approached this place, the courageous fighters for freedom and independence boldly attacked the enemy and destroyed more than 100 people with swords and simply with their bare hands and feet. The news of this massacre plunged the invaders into horror. And this strengthened the glory of the young girl and her desire to continue the struggle.
During the war with the Japanese in China, another legendary girl was known - Wang Xialin, who fought unarmed with puppet troops.
In different parts of China, I often saw girls doing martial arts. From dawn to dusk, millions of the fairer sex go in for wushu in the parks and gardens of the Celestial Empire. All visitors are surprised by their swift and confident movements, excellent racks.
According to wushu masters, girls perform any technical action, whether it be lightning-fast movement, fall or somersaults, no worse than men. This once again testifies to the universality and mass character of wushu, which is equally acceptable for women.
Medicine proves that regular practice has a beneficial effect on the restoration of all organ systems of the female body and that any style of wushu is beneficial for women. And for women with poor health, doctors recommend engaging in wushu health-improving complexes. However, as experts note, the structure and physiological functions of the female body have many differences from the male. Therefore, women should engage in a somewhat simplified method, without giving the body too much stress.
Firstly, women are smaller than men, their legs are shorter, and the center of gravity, respectively, is lower, and the ligaments are more elastic. And since they have higher flexibility and dexterity, in the classroom you can combine the features of different styles, and it is better to include more balancing and smooth movements in the complex.
Secondly, women's muscles are not as developed as men's. Therefore, women are weaker than men, their heart is smaller, their pulse is faster, speed qualities and endurance are lower, and it is not advisable for them to perform too energetic and prolonged complexes.
When performing basic exercises, women are advised to do fewer repetitions, and in the classroom they need to be more attentive, consistent, and most importantly, careful.
Thirdly, during the period of menstruation, it is better for women to reduce the amount of training to a minimum, and perhaps, with heavy discharge and pain, and generally abandon classes.
During this period, women should reduce or completely eliminate sudden movements. Excessive efforts, jumps and falls, as well as overly sweeping kicks are best missed. It is also necessary to significantly reduce the strength and pace of the exercises.
The desire for beauty is natural for many women. First of all, when practicing wushu, women pay attention to those exercises that contribute to the improvement of the figure. Body shaping is an occupation that is far from being limited to acquiring beauty and improving appearance. Tight, elastic muscles provide a normal physiological position and functioning of internal organs. A flabby, sagging belly leads to displacement of internal organs, curvature of the spine. Excessive thinness, weak muscles are just as harmful to health as being overweight. To get rid of excessive thinness, wushu exercises are especially useful, associated with the constant tension of the working muscles. Toned, strong body muscles are a necessary condition for good health, normal blood supply, metabolism and maintenance of reproductive function.
To date, only three ways are known to form a beautiful figure without harm and, on the contrary, with health benefits, these are:
Changing the diet;
Increased physical activity;
Psychological mood.
Regular classes wushu give a woman not only health and strength, but also preserve her original beauty and charm for many years.
WUSHU FOR MIDDLE AND ELDERLY PEOPLE
It's no secret that over time, years take their toll. And if you lead the wrong way of life, it happens earlier than they should. As a result, we have what we have. That is, having reached middle age (I'm not talking about the elderly), a person loses his former strength and energy, which he had in abundance in his youth. Yes, and the flexibility to become no longer the same. However, due to the richness of content and the uniqueness of ears at people older than middle age can and should practice wushu, you just have to choose the right style.
When choosing a style and load at this age, it is necessary to take into account the individual characteristics of the body, the fitness of the body and the presence of interest.
If your health is excellent or you have already been involved in sports, then you can choose bright traditional directions, where there are a lot of jumps, somersaults and power moves.
But for people with poor health or who do not have any sports training, it is better to choose something simpler and easier. The biggest barrier to wushu practice in adulthood is reduced flexibility. Since there is an inverse relationship between flexibility and age (that is, the greater the age, the less flexibility), then, naturally, you need to start exercising as early as possible, but this does not mean that sufficient flexibility cannot be developed in mature years. One has only to train properly, and the results will certainly appear.
Let's consider this question more closely. There are three factors that affect the flexibility of the body:
The shape of the surface of the bones in the joints;
The volume and amount of soft tissues surrounding the joints;
Elasticity of ligaments, tendons and muscles that bind joints.
The last two factors can be changed for the better by at. The volume of soft tissues around the joints changes during exercise. Closer to old age, there is a tendency to fullness, which clearly affects the depth of the forward inclination of the body. But if you exercise regularly, you can reduce the stomach and fat deposits in the legs, which, of course, will increase the depth of the slope.
Ligaments, tendons and muscles have a certain plasticity, which can be continuously improved, subject to regular exercise, by doing, for example, pressing foot movements, body tilts and other flexibility exercises. All this increases the mobility of the joints. Therefore, by training in middle and old age, you can significantly increase the flexibility of the body.
Regular and persistent training strengthens the body, improves the functioning of various systems and organs, stimulates the metabolism in the body, prolongs life and preserves youth.
Older people can often be injured in unforeseen situations, and there are numerous examples of this. However, people who exercise regularly wushu, reaction improves, strength increases, and, accordingly, the possibility of injury and injury decreases.
Regardless of the ear style chosen at, in adulthood and old age, special attention must be paid to consistency and gradualness. You should gradually lower the stances from high to medium to the lowest, gradually increase the speed and gradually increase the time of classes.
Wushu gymnastics not only develops strength, flexibility and coordination of movements, they allow middle-aged and older people to improve their health, slow down aging, and most importantly, such exercises have a positive psychophysical effect and are available to people of different ages and with different levels of physical fitness.
WUSHU MASSAGE
In oriental medicine, great importance is attached to the condition of the spine. According to the painlessness and degree of flexibility of the musculoskeletal system, one can determine not only the state of a person’s health, but also his age. According to Eastern tradition, a flexible spine is a necessary condition for maintaining health and effective disease prevention.
Wushu massage, developed in ancient China, is similar to the techniques used in modern manual therapy and osteopathy. To perform a massage, you will need a partner, or rather a partner if you are a representative of the stronger sex. Important in wushu massage for healing the joints and spine is the observance of the following conditions: complete relaxation, slow, even deep breathing, no sudden movements.
Some exercises are accompanied by a slight click, which indicates the need to move on to the next exercise. However, you should not constantly strive to cause an acoustic effect: this can lead to injury.
Exercise 1
Initial position: you lie on your back, relaxed and not thinking about anything but a massage; hands rest behind the head or spread out to the sides, the right leg is raised up; your partner is standing in front of you, legs bent at the knees wider than shoulders.
With your hands, your partner grabs your raised right leg so that the four fingers of both hands are closed in front of the lower leg, and the thumbs are in the area of the Achilles tendon.
Straightening your legs, your partner lifts you up by your right leg so that your lower back is off the floor.
While moving, you exhale and try to relax as much as possible.
During the exercise, a click is often heard.
Exercise 2
Initial position: you lie down as in exercise 1.
Your partner, crouching, fixes your left leg lying on the floor with his right knee, and grabs your right leg, raised up, with his left hand in the knee area, and with his right hand in the Achilles tendon area; at the same time, the right hand is turned away from itself, with the thumb down.
Then soft, swinging movements are made with your leg, while you exhale when you approach your leg to your chest.
Repeat the exercise 10 times with each leg.
Exercise 3
Initial position: you lie as in exercise 1, but the raised leg is bent at the knee.
Your partner, sitting on his knees on the side of your outstretched leg, fixes it with his left knee, and holds his bent leg with his hands: with his right - at the knee, and with his left - at the ankle.
Leaning over and transferring the weight of the body to the hands, your partner pulls your right knee to the right shoulder and makes a few springy pressure on the leg.
Repeat the exercise 10 times.
Exercise 4
Initial position: position as in exercise 1, but your partner fixes your left shoulder to the floor with the knee of your right foot.
Leaning down, your partner transfers the weight of the body to the hands supporting the bent knee of your raised leg, and pulls the knee to your left shoulder.
Finishing the movement, your partner makes a few springy pressure on the bent leg.
Repeat the exercise 5 times on each side.
Exercise 5
Initial position: you lie as in exercise 3, arms outstretched, but the bent right leg is thrown over the left leg, so that the foot is on the floor.
Your partner fixes it by placing his right foot close, and with his other foot presses your right shoulder to the floor.
In order not to damage the shoulder joint of your partner, the main weight of your body should be transferred to the right leg. From this position, your partner, bending down, gently presses the knee of your bent leg to the floor with a slow, smooth movement, fixing it for 2-3 seconds at the end point.
Repeat the exercise 5 times with each leg.
Exercise 6
Initial position: you lie on your left side, your left arm bent at the elbow is under your head, and your left leg is extended; the straight right arm is thrown back behind the back, and the right leg is bent at the groin and at the knee.
Your partner with his left knee fixes your bent right leg pressed to the floor. He holds his left hand on the area of your sacrum, to the right of the midline of the back, and his right hand on your right shoulder joint.
Then your partner transfers the weight of the body to the hands. The right hand fixes your shoulder joint, and the left hand exercises springy pressure on your sacral area down and under you. When performing this exercise, a characteristic click is heard.
Repeat the exercise 1-2 times on each side.
Exercise 7
Initial position: your position as in exercise 2.
You take your straightened right leg out and, sliding along the front surface of your partner's left shin, lower it to the floor.
At the same time, your partner presses your pelvis to the floor on the left side with his right hand, and with his left hand holds your right leg in the region of the Achilles tendon and fixes the stretch for 2-3 seconds.
Repeat the exercise 5 times with each leg.
Exercise 8
Initial position: you lie on your stomach, arms bent at the elbows under your head, your left leg is raised above the floor.
Your partner with his right foot rests on your left gluteal crease.
Your partner grabs your raised leg with his hands and pulls towards him, while gently pressing the foot of his right foot on the gluteal crease.
In this case, you should relax and perform a long exhalation.
Repeat the exercise 3 times with each leg.
Exercise 9
Initial position: you lie on your stomach, resting your head on closed hands.
Your partner, kneeling, as if "saddling" you in the area of the buttocks, rests his palms on your sacrum to the left and right of the midline of the back.
Your partner transfers his body weight to his hands and performs 15 pressure movements on your sacral area.
Exercise 10
Initial position: you lie on your stomach, as in exercise 9.
Your partner, sitting on you in the area of the sacrum "back to front", grabs your legs with his hands.
Leaning back, the partner pulls your legs to his chest.
Repeat the exercise 10 times.
Exercise 11
Initial position: You lie on your stomach.
Your partner is standing by your feet.
Bending down, he bends your legs.
Bringing your legs to the buttocks, your partner performs 15 springy pressure.
Exercise 12
Initial position: You lie on your stomach with your hands clasped behind your head.
Your partner, clasping you from behind, holds his hands between the elbows so that the hands (one on top of the other) are on your neck.
Sitting on your lumbar region, your partner lifts your upper body and leans back slightly. The range of motion is small. The exercise is performed carefully, gently and without jerking.
Repeat the exercise 10 times.
Exercise 13
Initial position: You lie on your stomach.
Your partner, standing to your side, with one foot makes light pressure movements on your spine, gradually moving the foot towards the head.
Repeat the exercise 10 times.
Exercise 14
Initial position: You and your partner stand close, back to back, with your hands intertwined.
From this position, your partner, crouching and bending forward, lifts you up, holding you in the final phase for 3-5 seconds.
During the exercise, your head is bowed to your chest, you should relax and exhale.
Your feet should be 10 to 15 centimeters off the floor, often with a clicking sound.
Repeat the exercise 10 times.
Exercise 15
Initial position: you and your partner stand as in exercise 14.
From this position, you and your partner slowly squat, trying to contact each other with the entire surface of the back.
Repeat the exercise 15 times.
Exercise 16
Initial position: You and your partner are squatting.
From this position, grouped, the back arches outward in an arc, and the legs, pulled up to the chest, are clasped by the arms; perform 10 rolls on the back from the coccyx to the cervical vertebrae.
Exercise 17
Initial position: You sit on the floor cross-legged in Turkish. Hands are freely lowered along the body.
Your partner stands behind you, holds his right hand under your arm, and puts his left hand on top of your right shoulder, interlacing his fingers into the castle.
With the knee of your left leg, your partner rests on your spine, gently and gently pulls your right shoulder back and towards him.
Repeat the exercise slowly and smoothly 5 times on each side.
Exercise 18
Initial position: you sit on the floor, cross-legged so that the feet rest against one another, hands rest on the feet.
Your partner is kneeling behind you with his hands on your knees, his belly and chest firmly in contact with your back.
Extending your knees and resting your hands on your knees, your partner slides along your back with his chest and stomach, exercising a stretching effect on your spine.
Repeat the exercise 5 times.
Exercise 19
Initial position: You are on your knees. The head rests on the palms on the floor.
Your partner sits on the area of your sacrum facing your feet. The legs are held tightly to your body by flexing your ankles and bringing them in from the inside of your knees.
From this position, your partner, raising his hands, leans back and rests his palms on the floor in front of your head.
Repeat the exercise 5 times.
SELF MASSAGE WUSHU
When you don’t have a partner at hand, and you just need to stretch your tired muscles and joints, use the complex of individual massage. This complex can be used both to accelerate the awakening of the body from sleep, and before starting classes. wushu .
Massage of the points in the area of the ears and eyes helps to mobilize the functions of these sense organs, and the massage of the points of the occipital region has a beneficial effect on the vestibular apparatus and prophylactically helps with headaches.
Massage of points in the area of the collarbones and on the surface of the chest activates the work of the lungs, and smooth circular movements in the abdomen improve blood circulation in the abdominal organs, awaken the vital energy of qi.
Massage also serves to improve the condition of internal organs: lungs, liver, spleen with pancreas.
Massage of the knee joint and foot normalizes the tone of the nervous system, relieves pain in the legs, and has a beneficial effect on flat feet.
Classes can be carried out both standing, with the legs spaced 20-25 centimeters, and sitting on a chair, repeating each movement 7-8 times.
Exercise 1
Bend your thumbs in the first phalanx and start rubbing them in the cavities under the auricles.
Make sure that the thumbs are set aside from the palms, and the remaining fingers are slightly apart.
Exercise 2
Leave your thumbs in the hollows under the ears. Connect the index and middle fingers on the bridge of the nose and put on the superciliary arches. Close your eyes.
Start rubbing the superciliary arches with a movement from the bridge of the nose to the ears and vice versa. At the same time, your index fingers slide along the superciliary arches, and the middle fingers along the surface of the eyelids, rubbing the top of the eyeball.
Exercise 3
Spread the index and middle fingers of both hands and pinch the ears between them, press the palms to the cheekbones.
Now begin to rub the space around the ears, moving the palms up and down. Make sure that when moving up, the fingers only lightly touch the head and neck.
Exercise 4
Bend your thumbs in the first phalanges and press them to the suboccipital cavities. Place your hands horizontally, parallel to the floor. The fingers of the hand are slightly apart and engage with each other. They are slightly bent and touch the pads of the occipital bone.
Massage the occipital region with your fingers, bringing the hands together and apart, without changing the position of the thumbs.
Exercise 5
Run all your fingers through your hair (or whatever is left of it). Massage your head with your fingertips, sliding through the hair from the back of the head to the forehead. Hands are brought together at the elbows.
At the end of the movement, press the pads of the palms to the superciliary depressions on the forehead and, lightly resting your fingers on the upper part of the skull, massage the forehead in a circular motion.
Exercise 6
Spread the brushes and lower them, sliding along the chest, to the reflexogenic zones on the lateral surface of the chest.
Massage them with the pads of your palms.
Exercise 7
Connect the hands (left on top, on the right side of the chest) so that the right thumb touches the right nipple, and the left lies in the area of the xiphoid process. The thumbs should be pointing vertically.
In a clockwise circular motion, firmly pressing the brushes to the body, massage the right side of the chest.
Exercise 8
Place your hands on the left side of your chest (left palm rests on your right) and massage in a counterclockwise direction.
Make sure that the thumbs of your hands are as far away from the palms as possible and point vertically upwards all the time.
Exercise 9
Then move your hands to the right, but a little lower and massage the area of the liver in a clockwise direction.
Exercise 10
Now let's start a large circle of massage of the entire front of your torso. Move your hands while massaging the body, first clockwise and then counterclockwise.
Exercise 11
Move your hands down and start a small circle of massage, massaging the lower abdomen in a strictly counterclockwise direction - this is due to the direction of food movement through your intestines.
It doesn’t matter if your hands are tired by this point, don’t be scared. This is how it should be, if, of course, you followed all the recommendations and tightly and forcefully pressed your hands to each other.
Exercise 12
Stand up straight. Raise your left knee as high as you can. Gliding and massaging, with your right hand, lower yourself along the inside of the lower leg to the foot. Turning the foot with the sole up, grab it from below.
With your left palm, begin to rub the sole of the raised foot, making an oscillatory movement across the sole of the foot.
Change the supporting leg and massaging hand accordingly and repeat the foot massage.
If you cannot balance or lack the flexibility to do the exercise while standing on one leg, you can do it while sitting on a chair for the first time.
SHAOLIN SLAPPING
Shaolin Flapping- This is a kind of exercise invented by the monks of the legendary Shaolin. This exercise is very easy to do and extremely effective. The frequent performance of this exercise not only strengthens the body, but also increases its ability to endure the impact of external forces.
Initial position: stand up straight, lower your relaxed arms along the body.
Exercise order .
Raise your left hand to your shoulder, follow your fingertips with your eyes. With the edge of your hand, slap yourself on the right side of your chest, the right palm does not move.
The left hand comes down, with the right hand apply a similar cotton on the left side of the chest.
After a pause, turn the body to the left, thereby causing the movement of the arms. With the edge of your right hand, slap your stomach. At the same time, use the back of your left hand to slap your lower back.
Similarly with a turn to the right and with a change of hands.
Hands down. The right hand goes to the right and up and strikes the left shoulder with the palm, the left palm performs an opposite clap on the right shoulder.
The same, but the left hand starts moving first.
Hands down. The left hand inflicts a slight prick forward with the index finger, look at the left hand; at the same time, the back of the right hand slaps the right thigh.
Repeat the exercise by changing hands.
NOTE:
When clapping, it is necessary to cause the movement of the hands with the lower back as the axis of rotation, the force should increase gradually;
Clap locations should be set based on actual combat requirements;
At the moment of the collision of the hand with the body, a sharp exhalation must be done;
Perform each exercise 3 to 7 times; each time strengthening the blow, thereby you will teach the body " take a hit ».
AUTOGENIC TRAINING
Any cycle of physical exercises, including a set of basic exercises wushu, it is recommended to finish with auto-training. In general, every self-respecting person who is not indifferent to his own health and the health of others should master the skill of auto-training. Every person needs auto-training in our psychologically difficult time, when all kinds of stress and depression lie in wait for us at almost every step.
It is enough to perform a small relaxation exercise, and the tension will be removed - you can continue to live and work. But to perform deep auto-training, privacy is necessary.
Lie on your back, or if that's not possible, sit comfortably.
First, try to completely relax the arms first, then the legs, torso, head, face, tongue, eyes.
Then try to cause a feeling of heaviness in the whole body, except for the head; the head should be light and clean, like an empty stadium in the offseason.
Next, you should imagine how energy in the form of heat, tingling, pulsations, vibrations spreads throughout the body. You need to imagine this movement of energy in the following sequence: arms, legs, spine, back, sacrum, sides, chest, abdomen, solar plexus, stomach, liver and gallbladder, pancreas, intestines, genitourinary system, pelvic organs, chest organs , neck, throat, pharynx, nasopharynx.
For a therapeutic effect, you can “warm up”, “pulse” the problematic organ or system, feel the circulation of energy there.
To complete the impact, it is necessary to connect the imagination: imagine, dream up how the diseased organ is healed.
If the imagination is accompanied by some sensations on the part of a diseased organ, this means that your consciousness is in “direct contact” with unconscious processes and programs healing at the cellular level.
You need to finish auto-training with an exercise with an exotic name " psychic breathing of yogis ».
To do this, you need to imagine that you breathe in lightness with the entire surface of your body, that your arms become light, then your legs, torso, head, neck. Watch your breath, it should also be light and free. The soul should be light and calm.
Completely relaxed, open your eyes and finish the exercise with sips.
To check whether you managed to completely relax, you can use the exercise of K. S. Stanislavsky: relax as much as possible and imagine yourself lying on a sandy beach, somewhere by a river or by the sea. You lie under the warm rays of the sun for as long as you like, as long as it pleases you, then - in your imagination - stand up and look at the imprint of your body in the sand. If the body is completely imprinted, then the exercise was done correctly, if not, look in which places the imprint is not left: this means that it was there that you were unable to get rid of muscle clamps .
CONCLUSION
So, wushu, no matter how much we talk about its health-improving essence, is, first of all, a martial art, and martial arts require daily training from a person. If you have embarked on the path of self-improvement, you should not stop halfway, much less quit what you started. Having mastered the initial wushu course, you can proceed to more complex exercises, and professional wushu masters will help you here.
The main thing is that you do not lose interest in wushu. Of course, at first you will not have enough time for this. But as a master, I can say that if you take wushu seriously, your attitude to life will change, you will become more organized, more collected, and most importantly, healthier.
If at first you don’t manage to keep up, of course, you will have to sacrifice something, give up something. For example, do not watch your favorite series once again, do not drink beer or reduce the time of empty phone calls. Your health, both physical and spiritual, should be paramount for you. You need to set a goal for yourself and strive to get closer to it every day.
Let's try to consider your free time and try to figure out how you can carve out a few minutes, and maybe even hours for wushu classes.
Firstly, you can get up an hour early in the morning! There is nothing to bask in bed, it is better to have a small morning session: a light warm-up, which includes breathing exercises, self-massage, a preparatory physical set of exercises and, finally, basic techniques. It is best to finish your morning exercises with a shower and a light breakfast.
You need to train for a short time, about fifteen minutes, the body has not yet fully woken up, and heavy loads are contraindicated for it.
Commuting to work is also beneficial if used properly for self-improvement. Undoubtedly, public transport is vanity, hustle, hassle. But you can also approach a trip in transport creatively, here you can work out escapes, diving for a person. And most importantly, here you can practice meditation, especially if you are driving your own car and get stuck in another traffic jam for a long time.
Do not forget about wushu at work. In any, even the most intense work schedule, there are always breaks, and instead of retiring to a smoking room, inhaling harmful smoke and having idle talk, find a secluded place where you could stand in racks, do push-ups, do stretching or breathing exercises.
You can also improve your agility and reaction time, for example by tossing 2-3 small objects and catching them with one hand.
Returning home, you can do the same as during a trip to work in the morning, and when you return home, do not rush to rush into the arms of the sofa, it is better to devote an hour or two to training.
And so every day, year after year, giving yourself minor respite to restore the body.
If you decide to take it seriously wushu, then you need to get in touch with those who are also training, and work out your techniques in pairs, spar and draw useful information from them. Then there will be less stress, and you will feel better, and most importantly, life will be filled with meaning and become more interesting.
And especially do not despair if you cannot achieve spiritual and physical perfection: the main thing is that you will strengthen your health and get rid of many unnecessary sores, and this is worth it, listen to a wise person!
LIST OF USED LITERATURE
Abaev N. V. Psychophysical exercises wushu. - Alma-Ata: Alaverdy, 1992.
Lin D. Combat gymnastics: Chinese wushu exercises for health and self-defense. - Rostov-on-Don: Phoenix, 2006.
Popov G. V., Sagoyan O. A. Wushu is the path to health and harmony. – M.: Interprint, 1989.
Zhang Yukun. One hundred questions on the ear. – M.: Sofia, 1996.
Wushu gymnastics. Starting from scratch
The perfectly wise do not make mistakes. No one in the world understands the meaning of his words, he keeps his thoughts in deep secrecy.
Guanzi (1st century BC)Gymnastics wushu, in my opinion, are available not only to experienced athletes, but to everyone who seeks to improve their own health and get rid of a whole baggage of chronic diseases.
From time immemorial in Rus', and in many other civilized countries, a stereotype of a healthy person has formed: of course, tall, with an athletic torso, an impressive muscle relief. But the East is a "delicate matter", or rather, thin and small. Therefore, in Asia, the ideal of a healthy person is a small man, quite well-fed, even with a small belly (because of abdominal breathing, and not love to eat tasty and a lot). In addition, a healthy person, above all, should have pink satin skin, shiny hair, a smile and a calm, radiant look...
The main signs of a healthy person in Eastern culture are different from European ones. This, of course, is flexibility, mobility of joints and tendons, plasticity of movements, proper breathing and the ability to control one's body and will. That is, there is, or rather, on the body, the harmony of the spirit and the carnal principle! Bodhidharma, the founder of the famous Shaolin wushu school fourteen centuries ago, educated his students according to the principle: "Through the perfection of the body to the perfection of the spirit."
Wushu is not only a martial art and sport, it is, first of all, medical and health-improving gymnastics, psycho-training and, oddly enough, a philosophical system. Before developing the physical abilities of one's body, Chinese teachers called for the improvement of the individual, for the search for harmony between a person and the outside world.
The literal translation of the term "ush at"-" martial art ". Originating several millennia ago, wushu It was a technique of hunting and self-defense from animals and enemies. But later, the ancient Chinese came to the conclusion that, having such a powerful weapon as wushu in the arsenal, a person must be strong in spirit and master the skill of using it so as not to harm the weak and defenseless. This can only be achieved through training, not just the body, but also the spirit.
Now, when fighting is carried out with the help of a completely different weapon than wushu, two new directions have arisen: self-defense without weapons and a system of preventive and therapeutic gymnastics.
The healing and healing aspects of wushu are an integral part of traditional medicine. It is known from numerous Chinese sources that " having mastered wushu systems increases the protective properties of the body ... constant practice gives practical skills in achieving good health and prolongs life ... then a person will not need whole pots of medicines". Art wushu develops on the basis of psychophysical training, during which a person activates and mobilizes the hidden capabilities of the body.
The widest distribution wushu received after the formation in 1949 of the People's Republic of China. Teaching has been introduced in primary and secondary schools since the first grade. wushu as compulsory physical training.
Wushu is the most massive national type of physical and sports training in China, and today not only in it. Wushu is not limited to physical culture and sports. Wushu is a fusion of gymnastic complexes and respiratory gymnastics, which include elements of acupressure and have health-improving and therapeutic value, it is both sports and martial arts, it is both psychophysical training and fine arts, it is a philosophical system that determines the view of the world and the very way of life.
Conventionally, three areas can be distinguished in wushu: health-improving, sports and military-applied, and each next direction includes the previous ones as an integral part.
In my book, I will introduce readers to the first direction, which is only the small tip of a huge iceberg called wushu.
Wushu of a health-improving orientation includes complexes of gymnastic exercises, basic body movements (hips, arms and legs), exercises for working out plasticity of movement, breathing exercises and massage complexes.
I will not dwell on the philosophical foundations of wushu, which are complex and related to ancient and modern religious systems in China. The main goal of my book is to introduce wushu therapeutic exercises, which allow you to develop strength, flexibility, coordination of movements, improve health and, most importantly, is available to people with different levels of physical fitness.
Mastering these gymnastic complexes and basic movements will help you acquire the skills to use your strength when performing various hard work, develop coordination and dexterity. These exercises can also be used as gymnastics to relieve fatigue and invigorate during intense mental and physical labor, and most of them do not require additional space and special conditions.
PRIMARY GYMNASTIC COMPLEX
Everyone should understand that wushu is not an easy country walk in the fresh air, therefore, before embarking on complex exercises, you need to prepare your body, weakened by illness and idleness.
The proposed complex is a simplified system of exercises. Performing these simple exercises, you can not only stretch all the joints, muscles, tendons, but also "work out" the circulatory and nervous systems, internal organs.
If you are a terribly busy person and you do not have enough time to complete the entire complex, of course, you can reduce the number of exercises, but this is the same as, " taking on the chest", forget " sniff the crust". The performance will decrease significantly. Therefore, if you seriously think about your health and plan to bring your body to perfection, you should not save time in classes, especially the initial ones. Remember that even a trained gymnast who immediately has large loads during a warm-up can get injured.
The more correctly and carefully you perform each exercise, the greater the positive effect you will achieve. And although wushu originally formed as a martial art, remember that the exercises I have given in this book are not imitations of martial movements. Therefore, do the exercises smoothly and gently. Otherwise, injury to the tendons and muscles is possible.
A few important tips before you start doing the initial complex.
It is best to perform these exercises in the morning or evening after work (wash your face, brush your teeth, empty your intestines).
Clothing for classes should be free. When exercising during breaks at work, loosen your belt and tie, unbutton your shirt collar and take off your watch.
Do not exercise when you feel very hungry; do not exercise earlier than 1.5–2 hours after eating.
Usually, according to Chinese tradition, exercises are performed while facing north.
Observe gradualness in the load, do it regularly (better little by little, but regularly).
standing exercises
You can turn on peppy music, preferably without words or with words in a foreign language, so as not to be distracted by understanding the text (it is especially difficult to study if the lyrics are completely meaningless - its words can get stuck in your brain for a long time, and the poor brain, instead of relaxing , will be forced to work on the analysis of the unanalysable).
Each exercise must be performed at least 12 times.
Exercise 1Initial position: legs apart, arms down.
For each count 1–4, we tilt our heads forward, backward, to the right, to the left.
Exercise 2Initial position: legs apart, arms to the sides.
For each count, we make circular movements with brushes.
Exercise 3Initial position: legs apart, arms to the sides.
For each count, we make circular movements with our hands.
Exercise 4Initial position: legs apart, in the hands of a gymnastic stick or rope.
Raise your straight arms up above your head and make a circle at the shoulder joints, and then return to the starting position.
Exercise 5Initial position: legs apart, hands on the belt.
At the expense of 1-3, we alternately make springy torso to the left and right.
Exercise 6Initial position: legs apart, hands on the belt.
At the expense of 1-3, we alternately make springy torso to the right leg, left leg, forward, by 4 we return to the starting position.
K. M. BARSKY, orientalist,
V. V. SMEKALIN, master of sports
Chinese wushu gymnastics is characterized by a variety of schools and styles. The Shaolin school is the most popular in China. She took as a basis the movements with the help of which the people from ancient times strengthened their health and kept fit.
Today we begin to acquaint you with "18 methods of Buddhist monks" - a set of exercises that can be called an encyclopedia of the Shaolin school of wushu. The complex is taken from the book of the famous Chinese wushu master Tsa Longyun.
The complex consists of 28, not 18 movements: several elements are added in order to make smoother transitions from one movement to another. Separate movements are repeated twice.
The arrows in the figures indicate the subsequent movements of the arms and legs.
Legs together, arms extended along the body, fingers pressed to the hips, back straight, shoulders straightened, eyes looking straight ahead. Breathing is even, deep (Figure 1).
Clench your hands into fists, raise them along the body to the belt, press the edge of the palm to the belt. Turn your head to the left, eyes look straight ahead (Figure 2).
Note: Hand movements and head rotation are performed quickly and synchronously. In this case, the body is slightly forward, the center of gravity is transferred to the toes of the legs. Elbows tightly pressed to the body The body is ready for the next movement.
a) Turn the body half a turn to the left, legs bent at the knees, right in place, take a wide step with the left.
Unclench the left fist and describe with the left hand a circle counterclockwise in front of you from the waist to the right shoulder, then simultaneously with the turn of the body, pull it forward from the shoulder; the arm is bent at the elbow, the palm is directed forward, the fingers are up, the thumb is set aside, the eyes look at the left hand (figure 3a).
b) Without stopping the movement with a grasping gesture, clench the left hand into a fist, turn it with the edge of the palm towards you and sharply take it to the belt. At the same time, turn the body to the left, and the toe of the right leg inward, straighten the right leg and half-bend the left knee, transferring the center of gravity to it.
At the same time, open the right fist and straighten the right arm from the belt forward, the edge of the palm is directed forward, the fingers are up. The eyes look at the right hand (Figure 3b).
Note: abduction of the left hand, straightening of the right hand are performed simultaneously. When straightening the right arm, the shoulders are lowered, the body is slightly tilted forward, the fingers are at the level of the eyebrows.
Transfer the center of gravity to the right leg and half-bend it at the knee, take the left leg back a little, the toe is pulled back and barely touches the ground (empty step position).
At the same time, lower the right hand down and take it back to the belt, the palm is directed forward, the fingers are down.
Unclench the left fist and straighten the left hand with a push forward, the edge of the palm is directed forward, the fingers are up.
Following the abduction of the right hand, move the body back and slightly turn to the right, eyes look at the left palm (Figure 4).
Note: the center of gravity of the body should be transferred to the right leg, the left leg is completely unloaded, the back is straight.
a) Take a step forward with your left foot. With the left hand, describe a circle counterclockwise through the bottom to the right shoulder, the thumb is set aside, the arm is half-bent at the elbow. Following the step, the arm from the shoulder continues to move forward in an arc.
At the same time, clench the left palm into a fist, straighten the left arm and take it down behind the back. The eyes look at the left hand (Figure 5a).
b) Without stopping the movement, with a grasping gesture, squeeze the left palm into a fist, turn it with the edge of the palm towards you and sharply take it to the belt. At the same time, take a step forward with the right foot, after the step turn the body to the left, half-bend the legs at the knees (rider position).
Following the body, the right hand from behind the back goes through the bottom forward. Then half-bend it at the elbow, place the fist in front of the face at the level of the eyebrows, the edge of the palm is directed to the left. At the same time, turn your head to the right, eyes look straight ahead (Figure 5b front and back).
Note: bringing the fist to the belt, a wide step with the right foot and the removal of the right hand are performed simultaneously. Having taken the position of the rider, move the right shoulder forward, and the left shoulder back. Shoulders are down, back is straight.
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Researching the traditional health systems of the countries of this region, scientists are looking for the best ways to implement them in our country. The general developmental preparatory exercises of wushu gymnastics that are offered to your attention strengthen the muscles of the shoulder girdle, improve the mobility of the shoulder joints, improve coordination of movements, and train the vestibular apparatus. Exercises include elements of static gymnastics that strengthen the muscles and ligaments of the foot, improve the mobility of large joints of the legs, and increase vascular tone.
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Pay attention to the following points. Before doing the exercises, prepare the muscles of the legs and arms in a special way. To do this, do self-massage of the joints in a sitting position. Start rubbing from the small joints of the fingers and toes with movements from the periphery of the body to its center, for example, from the toes to the ankle joint and further to the popliteal cavity. The muscles under the knee cannot be massaged! Then gently but vigorously knead the muscles, trying to grab the muscle bundles. The movements of the massaging hand should be somewhat slow, viscous. Massage for 3-5 minutes until a feeling of warmth appears in the massaged part of the body. | ||||||
is not only a well-known martial art, but also an ancient philosophy that reflects the whole subtlety of Chinese culture. It appeared many years ago, but is still an effective system for preparing the physical condition and a way of moral formation of the personality.
Technique wushu can be mastered at home with the help of various sets of exercises. A big plus in practicing at home is that wushu does not require special equipment, and there are no specific requirements for the venue. Clothing and footwear should be comfortable for you personally. help you with your homework.
How to learn wushu at home? brings to your attention the traditional wushu "BAGUAZHANG"(palm of eight trigrams), which refers to the internal styles of wushu. Each step during training leads to a change in the position of the arms or body. All movements in this style wushu don't stop for a moment.
