Wushu expert guidance: CEO of global kungfu.com, President and coach of Beijing Shaolin Wushu school / Fubiao
Wushu Professional demonstration: Fubiao proud disciple / wangjunpeng
Photographer: Bowen / Fulei / lizhigao
(fist technique demonstration)
Priming
Action Essentials: stand with two legs in parallel, with both hands hanging naturally to the side of the body and looking forward (Fig. 1).
1. Put your hands together
Action essentials: take a left step, lift both hands from the sides of the body to the top of the head, and drop them on the chest. Look ahead (picture 2).
Error prone: two hands inconsistent.
Correction method: Both hands should be consistent.
2. Push forward with both arms
Action essentials: keep both feet unchanged, draw arcs with both hands to the sides and push them out from the waist. Visually look ahead (Figure 3).
Easy to make mistakes: Push the palm weakly.
Correction method: Push the palm quickly and forcefully.
3. Lunge Block
Action essentials: Turn the body 90° to the right, bend the right arm to block the foot, raise the right foot into a right lunge, retract the left fist to the waist, and look at the right hand (Figure 4).
Mistakes: Poor lunges.
Correction method: Bend the right leg and squat at 90°, straighten the left leg, buckle the toes inward, and stick the soles of the feet to the ground.
4. Ding Bu shrinks
Action essentials: withdraw the right foot to the left foot in small steps, place the right fist on the right chest, and stick the left hand into the tiger claw on the side of the left leg, and look to the left (Figure 5).
Mistakes: Incoherent movements.
Correction method: practice more to make the movements coherent and complete in one go.
5. lunge punch
Action tips: turn left 90 °, step forward with your left foot into a left bow step, and punch your right fist Close the left fist to the waist and look at the front (Fig. 6).
Easy to make mistakes: the turning lunge is not in place.
Correction method: bend the left leg to squat for 90 °, straighten the right leg, buckle the toe inside, and stick the sole of the foot to the ground.
6. Take a break
Action essentials: The right leg takes a step into a resting step, the body turns slightly to the right, and the right fist collapses diagonally downward. The left hand is wrapped around the waist, and the right fist is visually observed (Figure 7).
Error prone: clasping fists, not elbows.
Correction method: When the left hand is clasped at the waist, the left arm should be tucked into the elbow.
7. Horse Step Block
Action essentials: Step to the left with the left foot into a horse stance, block down with the left hand first and then block up, retract the right fist to the waist, and look at the right fist (Figure 8).
Easy to make mistakes: The horse steps are not in place.
Correction method: squat 90° with knees bent and toes facing forward.
8. Side-by-side punches
Action essentials: Turn the body to the right and bend the legs slightly to the left and shake the feet.
Mistakes: Weak punches.
Correction: The punches should be fast and powerful.
9. Lunge punch
Action essentials: Step forward with your right foot, turn your right palm into a fist, and dash forward, take a left step, turn your left palm into a fist, and dash forward, turn your body to the right with your right hand to make a cloud top, and change into a right lunge to punch your left fist. Look left. Punch (Figure 10).
Mistakes: Poor lunges.
Correction method: Bend your right leg and squat at 90°, straighten your left leg, buckle your toes inward, and stick your feet to the ground.
10. T-step down punch
Action essentials: Turn the body 90 degrees to the left, draw an arc from right to left with the left hand to the side of the right shoulder, rush out from the top to the bottom with the right fist, step forward with the right foot and squat into a small step, look to the right side (Figure 11). ).
Error prone: Inconsistent movements.
Correction method: Increase the coordination of the exercises.
11. Lunge punch
Action essentials: Step forward with your left foot into a left lunge, with your left hand at your waist, and your right fist rushes forward. Watch your right fist (Figure 12).
Mistakes: Poor lunges.
Correction method: Bend the left leg and squat at 90°, straighten the right leg, buckle the toes inward, and stick the soles of the feet to the ground.
12. Resting and Stretching Fist
Action essentials: The left leg retreats into a resting step, and the right fist collapses diagonally downward. Hold the left hand on the waist and look at the right fist (Figure 13).
Mistakes: Crash is slow.
Correction method: Bengquan should be fast and powerful.
13. Horse Step Block
Action essentials: Step with your left foot to the left into a horse stance, block down with your left hand and then block up, retract your right fist to your waist, and watch your right fist (Figure 14).
Easy to make mistakes: The horse steps are not in place.
Correction method: squat with both legs bent and knees horizontally, with toes facing forward.
14. Bounce Leg Block
Action essentials: Stand upright, lift your right knee forward, bounce your leg forward, and step down, with your right hand down and then up to block. Your left hand is tucked into your waist. Look to the right side (Figure 15).
Easy to make mistakes: Weakness in springing legs, poor stance on horses.
Correction method: squat 90° with knees bent and toes facing forward.
15. T-step shrink
Action essentials: Turn the body 90° to the left, step back with the right foot, and place the right fist on the chest. Punch down and place the left hand on the right chest. Look to the left (Figure 16).
Error prone: T-step down punches are not coordinated.
Correction method: break down the exercises more to make the movements coherent.
16. Lunge top elbow
Action essentials: Turn the body 90 degrees to the right and step forward with the left leg into a horse stance, with the left hand around the arm, the upper right leg into a right lunge, the right elbow is pushed forward, and the left hand is clasped at the waist. Look ahead (Picture 17) .
Error prone: Weak top elbow.
Correction method: When pressing the elbow, cooperate quickly and powerfully with the lunge.
17. Elbow lunge
Action essentials: Turn the body 90° to the left, slam the left elbow forward and downward with both legs in a left lunge, and hold the fist on the waist with the right hand. Look straight ahead (Figure 18).
Error prone: Weak top elbow.
Correction: Be quick and powerful when pressing the elbow.
18. Lunge collapse fist
Action essentials: Turn the body 90° to the right, retract the right foot and then step forward into a right lunge, the right fist collapses from the waist to the right, and the right fist is visually observed (Figure 19).
Mistakes: Lunge and Bengquan are not in place.
Correction method: Bend the right leg and squat at 90°, and the left leg is straight, the toes are buckled inward, the soles of the feet are on the ground, and the fist is strong.
19. Lunge elbow press
Action essentials: Turn the body to the left and step forward with the left foot to form a left lunge. The right fist is retracted to the waist and the left arm is bent and the elbow is pressed from the top to the bottom.
Mistakes: Lunge doesn’t press elbow properly.
Correction method: Bend the knee with the left leg and squat at 90°, straighten the right leg, buckle the toes inwards, and stick the soles of the feet to the ground. Use waist strength when pressing the elbows.
20. Mabu on the shelves
Action essentials: take a big step forward with the right foot, shake the foot, turn the body 90° to the left, and then step on the left foot into a horse step, the right fist is placed on the top of the head from the chest. The left hand is on the left leg. twenty one).
Error-prone: Inconsistent horse steps on the shelves.
Correction method: The horse stance is completed at the same time as the upper fist.
close
Action essentials: Turn the body to the right and step back with both feet, and stand with the legs upright, strike the top of the head with both hands and draw arcs to the sides, close at the waist, and look forward to the left (Figure 22).
