The big stick is an excellent exercise to practice horizontal strength, and there is a big stick horizontal theory, which mainly trains the strength of the upper limbs and the vitality of the waist. Large sticks are made of hardwood, and the thickness and length vary from person to person
, generally one arm side flat lift, the top of the rod from the fingers to the middle of the chest is appropriate.
Essentials: The big stick can practice special horizontal force, from the inside shape from the outside, the upper limbs tremble, walk the waist and turn the crotch, up and down cooperation, all in one go. You can also practice tripping skills. The capital wrestling community is inherited
The sects are different, but the practice methods are similar, with a total of more than forty kinds of practice. And there are routines of big sticks passed down, the following will be a brief introduction to the basic practice of big sticks as follows.
The large stick is made of hard wood, thick to hold by hand, thumb and middle finger opposite each other, and a flat finger in the middle; The length is one arm held flat on the side, from the fingertips to the chest (Figure 254).
1. Shake your arms
The legs are spread out into a horse step, and the stick is held in front of the body (Fig. 255).
The right hand descends to the side of the right knee (Figure 256).
Raise your right arm from the right side back up and turn your head to look at your right hand (Figure 257).
Swing the right arm to the front of the body and then to the left up (Figure 258).
2. Xiong Jian
The legs are spread out into a horse stride, and the rod is held in front of the body (Fig. 259).
Loosen the shoulders and soft crotch, move the right hand from the outer shoulder strap of the right knee, the right heel off the ground, and the left elbow raised (Figure 260).
The right arm circumferentially from bottom to top and the left arm raised (Figure 261).
Left hand to left knee, loose shoulder and soft crotch, left heel raised (Fig. 262). Alternate left and right, practicing repeatedly.
3. Pounce
Lie with your legs open and close your crotch and hold the rod in front of your body (Fig. 263).
The center of gravity shifts to the right leg (Figure 264).
The right leg is slightly bent and the right hand is raised sideways (Figure 265).
Stretch the left leg straight and hook the toes, squat with the right leg, cross your arms, with your right hand to the left and your left hand to the right (Figure 266).
Squat with your right leg straight, step on your side, and bring your right finger to your left foot (Figure 267).
4. Set the shoulder horizontal
The legs are opened into a right frame, holding the rod in both hands, with the right hand in front and the left hand behind (Figure 268).
The left hand is pushed forward and the right hand is returned to the right shoulder (Figure 269).
Swap your legs, with your left leg to front, your right leg back, and your left hand to the front of the body (Figure 270).
The right hand is pushed out, and the left hand is transferred to the left shoulder (Figure 271).
5. Hold the bottle
The legs are spread out into a horse stride, and the rod is held in front of the body (Fig. 272).
Stand firmly on both legs and turn your upper body 45 to the right. , right hand to right shoulder, left hand inside chest (Fig. 273).
The right hand is under the right rib and the left hand is covered in front of the body (Fig. 274).
Turn the upper body 45 to the left. , with the left hand to the left shoulder and the right hand in front of the chest (Fig. 275).
6. Walk on the shoulder with your back
The legs are opened into a right frame, with the right hand across the right shoulder and the left hand in front (Fig. 276).
Step back with your left leg parallel and your right hand across your right shoulder (Fig. 277).
Turn around, press your right hand down your crotch and straighten your right leg to the side (Fig. 278).
7. Steady stepping
The legs are spread out in a horse stride, and the rod is held in front of the body (Fig. 279).
Knead the rod with both hands on the side of the body (Figure 280).
The right hand swings from front to back and the legs are slightly bent (Fig. 281).
The right hand is propped from back to front, and the straight leg is long forward (Fig. 282). Alternate left and right, practicing repeatedly.
8. Shake your head
The legs are opened into a right wrestling frame and the rod is held in front of the body (Fig. 283).
Step back with the left foot parallel to the right foot, swing the right hand from the front of the body to the right shoulder, and bend the legs slightly (Fig. 284).
Bow your legs straight and turn your head down (Figure 285).
9. Backstep Collapse
The legs are opened into the right frame and the rod is held in both hands (Figure 286).
Step the left leg back, the front of the left hand, and the right hand to the under-ribs, into a small drill (Fig. 287).
Turn 180. In a half-squat, with the right hand on top and the left hand on the bottom (Figure 288).
Hunched straight legs, right hand in front and left hand under ribs (Fig. 289).
10. Step-through legs
The legs are spread out in a horse stride, and the rod is held in front of the body (Fig. 290).
Step forward with your right leg forward with your feet in a straight line, your right hand in front and your left hand under your ribs (Figure 291).
The right leg is walked to the front of the left foot, and the right hand is extended from the back of the hip to the outside of the knee (Fig. 292).
Turn 900, press your right hand down from your shoulder, lunge your left leg, and straighten your right leg to the side and back (Fig. 293).
11. Step-through kick
The right leg is in front of the right frame, the right hand is in front, and the left hand is under the ribs (Fig. 294).
The right hand is across the shoulder and the left hand is supported anteriorly (Fig. 295).
The right hand is shaken from the shoulder down to the hip and then from the bottom up (Figure 296).
The right leg falls in front of the left foot, with the right-handed stick on the top and the left-handed stick on the bottom (Fig. 297).
Step forward with the left foot, kick the right leg up, support the left hand forward and up, and reach the right hand to the ribs, including the chest and abdomen (Fig. 298).
12. Rub through
The legs are opened into a right frame, holding the rod in both hands, with the right hand in front and the left hand under the ribs (Fig. 299).
Step forward with the left foot, fall in front of the right foot, and look straight ahead with the right hand in front of the left hand (Figure 300).
The right leg is extended forward, the toe touches the ground, the right hand is in front and the left hand is behind (Figure 301).
Turn your right leg upwards and rub your feet up, your left hand forward to your right foot, and your right hand to your ribs (Fig. 302).
13. Step-through hooks
The legs are spread out in a horse step and the stick is held in both hands (Figure 303).
The right hand is moved forward from the bottom of the right crotch and loosened (Fig. 304).
Step the right leg to the front of the left foot, the upper body arched forward, the toes on the ground, and the right hand from top to bottom (Figure 305).
Raise your right leg back and up, stand your left leg upright, and lower your right hand, and turn your face down (Figure 306).
14. Backstep
The legs are spread out in a horse stride, and the rod is held in front of the body (Fig. 307).
Step forward with your right foot in a straight line, your right hand in front and your left hand under your ribs (Figure 308).
Step the right leg back into a small drill, the front branch of the left hand and the right hand under the ribs (Figure 309).
Turn to the left, lunge with your left leg, kick out your right leg, turn your face to the left long waist, and put your right hand in front. The left hand is under the ribs (Figure 310).
15. Three-point step
The legs are opened into a left frame, with the left hand in front and the right hand under the ribs (Figure 31 1).
The left leg steps through to the front of the right foot, the left hand goes down from the shoulder side to the knee side, and then the right foot steps up to the front of the left foot (Fig. 312).
Turn 180 after landing with your right foot. , right leg arched, left leg kicked sideways, long waist turned face, left hand side anterior branch, right hand to under the ribs (Figure 313).
16. Back steppers
The legs are spread out in a horse stride, and the rod is held in front of the body (Fig. 314).
Step forward with your right foot in a straight line (Figure 315).
Step back with the left leg, the left foot parallel to the right foot, the right hand across the shoulder, and the front branch of the left hand (Figure 316).
Turn the body, lunge with the left leg, press the right leg sideways, press down with the right hand, and reach the left hand under the ribs (Figure 317).
17. Kick backwards
The legs are spread out in a horse stride, and the rod is held in front of the body (Fig. 318).
Pedal the left leg sideways, bend the right leg into a lunge, press the left hand down to the crotch, and the right hand to the ribs (Figure 319).
Move your center of gravity to your right leg, raise your left leg and kick up, with your right hand up and your left hand down, and turn your face to look at your left hand (Figure 320).
After the left foot is restored to the ground, then press the right leg outward, make a stake, and press the right hand to the front of the body (Fig. 321).
Raise your right leg and kick up, your left hand up, and turn 90. (Figure 322).
18. Walk horizontally
The legs are opened into the right frame with the right hand in front (Figure 323).
The right leg returns to the front of the left foot, and the right hand follows from the right crotch to the right knee (Fig. 324).
Step forward with the left foot in the left frame and the left hand in front (Figure 325).
The left hand is across the left shoulder and the right hand is supported forward (Figure 326).
19. Shoulder lateral transverse
The legs are spread out in a horse stride, and the rod is held in front of the body (Fig. 327).
The right leg is weak, the left leg is slightly bent, the right hand is across the shoulder, and the left hand is up to the chest (Fig. 328).
Step with the left leg abrupt, bend the right leg slightly, place the left hand across the shoulder, and bring the right hand to the chest (Fig. 329).
20. Shake your shoulders down
The legs are spread out into a horse stride, and the right hand intends to cover the rod forward (Fig. 330).
Step forward with the right foot in a straight line with the left foot, and cover the rod forward with the right hand at the same time (Figure 331).
Step the left leg backwards, lie down into a small drill, the front of the left hand, and the right hand to the undercostal (Figure 332). Then turn 180 to the left. , stand up, form a left frame with your left leg in front of you, and practice repeatedly.
