Demonstration of Shaolin floor boxing complete routine
Stand with your body side by side with your arms hanging down naturally, and look ahead (Fig. 1).
1. Swing one’s arm and smash one’s fist
Swing the two arms up along the side of the body, turn the two palms into fists, draw an arc across the chest from the top, take a small step from the left foot to the right rear, push the two palms out separately along the side of the body, bend the knees and swing the arm to hit the fist with the right foot, and look at the front (Fig. 2).
Error prone: upper body bending.
Correct mistakes: keep your chest up and your waist down during practice.
2. Cross backward
Turn the body right for 90 degrees and fall back to the ground. Separate the sides of both arms and fall to the ground at the same time with the back. At the same time, the right leg pops up forward and upward to see the right foot (Fig. 3).
Easy to make mistakes: relax your body and land on the back of your head.
Correction method: when practicing, the body is tense, the head is bent tightly with the chest, and the two arms are supported on the ground.
3. Carp fight
Bend your abdomen and retract your legs, lift your feet up, support your shoulders and back on the ground, swing your legs forward separately in an arc, pull your upper body forward and bounce up, clap your right palm on the ground, extend your left palm back and up, clap the ground in a squatting step, and look at your right palm (Fig. 4).
Easy to make mistakes: your waist bends when you stand up and pat the ground.
Correct mistakes: whip your legs quickly and keep your waist straight.
4. Back swing to the ground
Two legs jump in the air, and the right leg rotates 360 ° horizontally to the right. The left side of the body falls to the ground, and the direction of the right foot is visually observed (Fig. 5).
Easy to make mistakes: the left leg does not stick to the right knee.
Correction method: buckle the left foot to the right knee with the potential.
5. Independent punching
The carp leaped up, swung his arm and clapped his foot, lifted his left knee into a golden rooster. At the same time, his right fist rushed forward and was as high as his shoulder. His left palm was close to his right chest and looked right in front (Fig. 6).
Easy to make mistakes: the right leg is unstable.
Correction method: the right foot is on the ground with five toes, and the knee joint is straight.
6. Spinor rotation
Land on your left foot, run up threeorfour steps to the left with your two feet, spin 360 ° or 540 ° to the ground and stand still. After the swivel twists to the ground, take three consecutive steps, kick out the right leg and buckle the left leg to the right knee, straighten up and fall parallel to the ground (Fig. 7).
Easy to make mistakes: inaccurate air shaping.
Correction method: when kicking the leg in the air, keep the whole body strong, set the shape in the air, and fall to the ground on the side.
7. Oolong twisted tail (left style)
Lie on your side with your left leg bent and sit cross, hold him with both hands in front of you, throw your right leg forward on your left leg, and sweep and hang your right leg above your left leg. When your right leg sweeps to the top of your chest, bend your left leg to the right leg, and hang your right leg with your heels. Lean your left leg forward, shove your right leg forward, and keep your feet on the ground. Hold the ground with both hands in front and visually observe the direction of the shovel legs (Fig. 8).
Easy to make mistakes: the arc is not enough when twisting the leg.
Correction method: the leg stranding range shall be large.
8. Oolong hinged column
Bend and squat the left leg to the left, sweep and hang the right leg to the left and upward, and roll the upper body from left to right. When the right leg sweeps and hangs to the front and upward, cut and pedal the two legs between the crotch to the right and upward. At the same time, support the shoulder and back on the ground, and twist the waist from right to left to right and upward to stand (Fig. 9).
Easy to make mistakes: unstable legs.
Correction method: push the two legs upward.
9. Lunge push palm
Withdraw the left leg, turn left 360 °, form a right lunge, hit the left palm at the same time, level with the shoulder, bend the right arm to the waist, and look at the left front (Figure 10)
Easy to make mistakes: the knee joint of the left leg is bent.
Correction: straighten the knee joint of the left leg.
10. Back snatching diving
Step forward with your left leg and bend your knees, tilt your upper body forward, jump up with your chest and lower your head, and stretch your right arm back to the left against your chest. At the same time, hold your left hand on the ground and your right shoulder on the ground, lift your left foot up, bend your body round and hold tight, roll from your left shoulder to your left waist for a week, and then squat (Figure 11)
Easy to make mistakes: the landing roll is slow.
Correction: roll into a ball shape.
11. Whirlwind feet fall to the ground
On the left leg, run for four steps, jump in the air, swing the left leg in the air, turn the body 520 ° to the ground, lie on the side, and look at the front of the right hand (Fig. 12).
Easy to make mistakes: it is easy to be injured if you can’t fall to the ground and lie on your side.
Correction method: bend your legs in the air to control the direction, and pay attention to cushioning when landing.
12. Anti whip fist
The carp stands up, moves his left foot to the left, strokes his right leg to the upper left in an arc, and strikes with each other. He turns 180 degrees to the left, lands his two legs together, bends his elbows and steps in front of his chest, and his left foot jumps to the left and turns 360 degrees. At the same time, his right arm passes through the palm, and lands on the ground into a right kneeling step. His right arm makes a reverse whip fist. His right fist is placed above his right leg, and his left palm is placed in front of his right chest. He looks at the right side (FIG. 13).
Easy to make mistakes: carp stand up and kneel unsteadily.
Correction method: stand firmly with both feet on the ground.
13. Sweeping leg
Step forward with your left foot, bend your knees and squat down, sweep your right leg forward 180 °, sweep your left leg backward 180 °, sweep your legs in a series, and look at the front (FIG. 14).
Easy to make mistakes: bend and squat too high.
Correction method: the knee joint angle of bending and squatting legs shall not be higher than 90 °.
14. Poking and pedaling
Once poked, the left leg bends to squat down, and the right leg pokes forward and upward. At the same time, both hands push down to the right;
Second pedal, jump up with your left foot, pedal out forward, pull your right foot back and fall, hang your body in the air, and look at the pedal direction;
Three times, jump up with your right foot on the ground, turn 180 ° to the left, jab your right foot rapidly to the right side into four or six horse steps, cut your palm in front of your right knee, bend your elbow with your left arm, put your left palm in front of your chest, and look at the right side (FIG. 15 and 16).
Easy to make mistakes: the power point is not accurate when kicking.
Correction method: pedal the other leg after one leg.
15. Carp leaping
Turn your body left by 90 ° and shake your right foot, bend your knees and squat down. At the same time, swing your arms and hit the fist. Put your hands in front of your abdomen, jump back, support your hands and stretch your legs upward (backward handspring). Bend your knees from your chest to your feet, and then fall to the ground one after the other, forming a push up position, looking forward (FIG. 17 and 18).
Error prone: lean when jumping.
Correction method: jump to the right rear.
16. Old man’s quilt
Do push ups, lie down, tuck in your stomach and bend your legs, push your arms hard on the ground, and at the same time, quickly straighten your knees to tuck in your stomach. Your feet fly out of the middle of your arms, lift your toes, and push your heels forward. Lie on your back with your arms outstretched and your hands flat (Figure 19).
Easy to make mistakes: the knee joint bends when threading the leg.
Correction: straighten your arms, lift your knees and straighten your legs.
17. Hungry tiger side pounce
Lie on your back, tuck in your abdomen, lift your legs, climb up, withdraw your left leg, turn 180 °, swing your back and jump up, fall to the ground in the air, and look at the right front (FIG. 20).
Easy to make mistakes: the sidekick is not far enough.
Correction: push your feet on the ground with great strength.
18. Oolong hinged column
The body falls to the left, at the same time, the right foot sweeps to the left and upward, and the upper body rolls from left to right. When the right leg is swept and hung to the top, the left leg clamps the crotch to cut and pedal upward. At the same time, support the shoulder and back on the ground, and twist the waist from left to right. After the completion, the upper body still lies on the ground on the left side, the left leg continues to sweep and hang forward and upward, and the left leg gets up after cutting and pedaling for five times (Fig. 21).
Error prone: inconsistent rotation and landing.
Correction method: use the rotation of both legs to control the rotation angle.
19. The tiger roars and pushes the mountain
In the rising posture, swing your arm and hit the fist, turn left and forward to form a dragon riding step. At the same time, push your hands forward to form a tiger claw and look ahead (Figure 22).
Easy to make mistakes: the landing dragon riding steps are unstable.
Correction method: landing on the ground with two feet in succession and riding the Dragon step to stand firm.
Swing your right arm back 360 ° and stop in front of your chest, clap your left palm on your right forearm, then turn your two paws into palms and cut out to the right, and pull your left palm back to your waist. Take a small step with two legs, turn around and stand at attention, and look ahead (Figure 23).