Wushu expert guidance: CEO of Global Kung Fu Network, Chief Principal and Head Coach of Beijing Shaolin Wushu School/Fu Biao
Martial Arts Professional Demonstration: Fu Biao’s proud disciple/Han Feng
Photo: Bowen/Li Qian/Qiu Yongqi/Tian Meilan
(Full demo of flip boxing routine)
Action essentials: Hang your hands naturally, hold your chest up, and look straight ahead (Figure 1).
1. Kneel and hold your palms
Action essentials: turn the body 90° to the left, raise both arms, retreat with the left foot, follow the right foot, and kneel; Bend the right leg with the knee about 10 cm above the ground, swing the left palm to the left side, press down with the right palm and look straight ahead to the right (Figure 2).
Easy mistake: kneeling on the knee of the right leg.
Corrective method: kneel on the right leg and do not touch the knee.
2. Drum spiral elbow
Action essentials: two palms into fists, two fists from the waist up, down 4 punches, from slow to fast, fast and powerful, punches inch. Then the body twists from left to right and beats, both legs and left legs in front and right legs in the back, the fist rushes out from the waist side, and the fist body reaches the fist surface, looking at the right front (Figure 3).
Easy to make mistakes: The punching power of standing fist is only slightly higher.
Correction method: Punch up and down with 4 punches each, and twist the body to punch with both fists facing upwards.
3. Reverse arm swing
Action tips: Turn the body slightly to the right, with both arms tightly against the body. When quickly swinging the arms from bottom to top, switch the footwork from right to left, and take the left foot step up to form a left bow step to split the fist, looking ahead (Figure 4).
Easy mistakes: Bend both arms when swinging the arms.
Correction method: When the arm is drawn, the arm is naturally stretched out and the swing is gradually accelerated.
4. Turn around and hit your elbow
Action essentials: turn the body slightly to the left, slash diagonally down from the upper right elbow, two fists facing up, the left leg moves to the left, the right foot slides to the left and the legs form a dragon step, looking straight ahead (Figure 5).
Easy mistakes: riding a dragon step with your right leg slightly bent.
Correction: When riding a dragon step, bend your right leg at 90°.
5. Cross your elbows
Action essentials: step up with the left foot, bend the knee with the left leg, insert the right foot into the right step; Twist and roll the chest of both arms, punch the right fist against the back, and visually look at the right fist (Figure 6).
Easy mistake: right leg bent.
Correction method: Insert step and reverse back fist breakdown exercise.
6. Hold your hands back
Essentials: Turn your body to the right, hold your arms around your waist, step up with your left foot, cross your legs, and look ahead to your left (Fig. 7).
Easy mistake: weak crossed arms.
Correction: Apply both arms firmly and tightly in front of the abdomen.
7. Two-handed cannon
Action essentials: palm up, flat from right to left, shoulder level, left leg bent knee and body tilt, left leg clasped at the right leg socket, two palms into fists to the right side of the back punch, visual right fist (Figure 8).
Easy to make mistakes: uncoordinated hand and foot coordination.
Correction method: hand and body movements should be completed at the same time.
8. Shrink around your elbows
Essentials: Squat into a semi-squat step with your legs bent and knees bent, your right arm straight, your right fist into a palm, wrap your arms around your left side, clamp your body, and look to the left side (Figure 9).
Easy mistake: the body is not clamped tightly.
Correction method: the whole body strength is gathered in front of the abdomen, clamped and screwed.
9. Kneel and pinch your hands
Action essentials: Step up with your right foot, kneel with both legs, push both palms forward to the base of the palm, and look ahead. Then step up with your left foot, legs in half a horse step, palms equally spread to the sides, and look straight ahead (Figure 10).
Easy mistake: half a horse step too high.
Correction: Squat flat with both feet and the center of gravity pressed on the left leg.
10. Change steps smoothly
Action essentials: Step forward with the left foot, step forward with the right step, look ahead, wrap the arms around the chest, put the arms straight, force the tiger’s mouth, bend the left leg, cross the right leg back into a step, and look at the right hand (Figure 11).
Easy to make mistakes: uncoordinated hand and foot movements.
Correction method: do more exercises to cooperate with the hands and feet of the upper and lower limbs.
11. Turn around and soar into the sky
Action essentials: turn the body 90° to the left, the right palm is facing up, kneel to the right, put your left hand and punch the right fist, and look ahead. The upper left leg is crossed, the left leg is in front and the right leg is in the back, the left palm hooks the hand from the bottom up, and the right hand is thrown back to the right side of the body, looking to the left front (Figure 12).
Easy mistakes: bent hind legs on the ground.
Correction method: Flex the hind leg slightly off the ground.
12. Shrink the right whip fist
Action essentials: turn the body slightly to the right, including the chest, clamp the arms, bend the right leg into the knee, and ride the dragon step. Pull your right fist in front of your lower abdomen, use the back of your fist to throw it outward, then change your palm and look straight ahead (Fig. 13).
Easy mistakes: arm picking, weak fisting.
Corrective method: With the belt arm, jerk from the inside out.
13. Left whip fist
Action essentials: Turn the body to the left, put the left hand in front of the lower abdomen, quickly throw the right fist to the left and bend the elbow on the right shoulder, kneel with both legs in the left, and look at the left front (Figure 14).
Easy mistake: weak fisting
Correction method: break down the movements and practice repeatedly.
14. Point the leg and hit the bell
Action essentials: Click on the tip of the left foot from the bottom up. Thrust your right hand forward, and tuck your left hand down. The two fists are closed at the waist, and the right shaking foot is rushed forward from the waist, and the legs stand side by side, looking straight ahead (Figure 15).
Easy mistakes: weak feet.
Correction method: step heavily on the foot and shake hard.
15. Jack Hold
Action essentials: both arms outward rotation fist up, two fists inward. Step with your right foot and walk with both legs into a horse and look ahead. The right arm is stretched straight up, both arms are straightened and palms are up, and the right hand is slashed diagonally from top to bottom and then back, kneeling to the left and looking to the right (Figure 16).
Easy mistake: The step pattern is not standard.
Correction method: horse step change kneeling step decomposition exercise.
16. Double bundle spiral elbow
Action essentials: turn the body to the right, apply force on the outer edge of the left and right palms, and flex the arms slightly. Step up with both legs in turn, right leg in front and left leg in back, riding into a dragon step, looking ahead. Leaning back, flip your arms forward, switch your legs from side to side, and look at the front left with your left foot in front of your legs (Figure 17).
Easy mistakes: uncoordinated movements of the upper and lower limbs.
Correction method: Practice more two-legged step switching.
Action essentials: Get up, push out and press down with both fists at the same time, retract the left leg, stand with both legs together, press the two fists down to the left waist side by changing palms, and look straight ahead (Figure 18).
Easy to make mistakes: Eyes and footwork are not coordinated.
Correction method: hands, eyes, body, and steps should be consistent.
Close the momentum
Essentials: Stand with your legs together, your arms fall on the left side of your body and then hang down naturally, looking straight ahead (Figure 19).