1, leg work

① Positive pressure pipe

Facing an object with a certain height, put the heel of your left foot on the object, hook up your toes, straighten your legs, press your hands on your left knee, or grab your left foot with your hands, then stand up and press forward, and try to touch your toes with your head. Legs alternate.

Key points: straighten your legs, stand up straight and press forward.

② Side leg press.

Stand with your right leg supported, put your left foot on an object at a certain height from the side, hook your toes, lift your right arm, stand your left palm on your chest, straighten your legs, stand upright, press your upper body to the left, and the vibration amplitude will gradually increase until your upper body falls on your left leg. Legs alternate. Key points: straighten your legs, open your hips and stand upright, and your upper body is completely sideways.

③ Post-leg compression

Stand with your back to an object with a certain height, with your hands akimbo, supported by your right leg, your left leg extended backward, your instep placed on the object, your legs straightened, and your upper body vibrated backward and downward, and gradually increased the vibration amplitude. Legs alternate.

Key points: straighten your legs, stand upright, hold your chest upright, and look up from behind.

(4) Bubu leg press.

Kneel on your right leg, squat down, and land on your feet. Straighten your left leg to the left and buckle your toes. Grasp the instep of both feet with both hands to form a left servant step. Keep your waist straight, turn left and press forward. Alternate left and right steps. Key points: keep your head straight, squat with one leg, straighten the other leg, and press your feet to the ground.

⑤ Movable legs

Hold your right leg straight, lift your left leg, bend your knee, hold your knee with your left hand, hold your left foot with your right hand, and then stretch your left foot forward until your knee is straight and the outside of your left foot faces forward. Legs alternate. Key points: straighten your legs, stand up straight and hold your chest out, and be hooked by the tips of your legs.

⑥ Side leg movement

The left leg is supported straight and the right leg is lifted from the side. The right hand wraps the foot through the inside of the right calf and holds the heel of the right foot. Straighten your right leg and put your toes on the ground. Legs alternate.

Key points: keep your legs straight, stand at attention, and stand upright and stable.

All landowners vertical fork

Straighten your legs and spread them back and forth in a straight line. The left leg touches the ground on the back and the toes are upturned. The front side of the right leg touches the ground, the instep is buckled on the ground, and the arms are raised horizontally. Legs alternate.

Key points: stand up straight, stand up straight, sink your hips and straighten your knees.

8. Split

Straighten your legs to the left and right, sit in a straight line, and touch the ground with your inner legs. Arms upright, palms level.

Key points: fully open the hip joint and stand upright and chest out.

2. Waist skills

① Bend forward.

Stand up step by step, with your hands crossed, your arms straight and your palms up. Lean forward, hold your chest out, bend over, and try to touch the ground with your hands. Then loosen your hands, put your hands around your legs, hold your heels, and try to keep your upper body and face close to your legs.

Key points: keep your knees straight. When your upper body leans forward, hold your chest, waist and hips.

② Swing the waist

Stand in step, lift your arms straight forward, take your waist as the axis, bend your upper body back and forth and swing your waist, and your arms will swing with you.

Key points: straighten your legs, relax your waist, hold your head up and chest out when you swing back, and swing your waist tightly and flexibly.

③ Wash the waist.

Open your feet, slightly wider than your shoulders, lean forward, take your hip joint as the axis, and extend your arms to the left and front. Then swing your arms and turn your upper body around. Wash the waist alternately from left to right.

Key points: legs straight, waist as the axis, rotating around the circle, lively and smooth.

④ Lower back

Feet shoulder-width apart, arms straight. Bend back, raise your head, straighten your waist, and support your body in a bridge with your hands.

Key points: keep your feet steady, keep your knees as straight as possible, bend your waist back to the top, and leave your heels off the ground.

3, shoulder work

① shoulder pressing

Facing an object with a certain height, open your feet shoulder width, lean forward, grab the crossbar with both hands, raise your head, bend over and press down hard.

Key points: straighten your legs, relax your shoulders, press hard and focus on your shoulders.

② Single arm winding

Stand with your left lunge, press your left knee with your left hand, and circle your right arm clockwise and counterclockwise with your shoulder as the axis. The arms alternate.

Key points: straighten your arms, relax your shoulders and turn around.

(3) arms around the ring

Stand still and make straight arm loops forward and backward with the shoulder joint as the axis. Turn clockwise and counterclockwise alternately.

Key points: stand upright, keep your arms straight, relax your shoulders, and turn around harmoniously and smoothly.

(4) The two arms cross around the ring.

Stand in a step, straighten your arms up, and turn your left arm clockwise with the left shoulder joint as the axis. At the same time, the right arm takes the right shoulder joint as the axis, and makes a counterclockwise ring back down. The arms alternate clockwise and counterclockwise.

Key points: the body is upright, the arms are straight, and the ring body is coordinated and smooth.

These are the basic skills of martial arts movements. If you don't accumulate steps, you can't become a river. I hope those who are interested in learning martial arts can start with basic skills. With solid basic skills, no matter how difficult martial arts moves are, they must be mastered through repeated practice!