Wushu expert guidance: CEO of global kungfu.com, President and coach of Beijing Shaolin Wushu school / Fubiao
Wushu Professional demonstration: Fubiao proud disciple / Zhang Ning
Photographer: Bowen / qiuyongqi / lizhigao
Fist demonstration
Priming
Action Essentials: stand with two legs together, with two hands hanging down naturally, and look at the front (Fig. 1).
1. horse step three punch
Action Essentials: take a step to the left with the left foot the same width as the shoulder, stand in front of the chest with both hands folded, shake the foot with the left foot, hit the fist with the left palm of the right fist in front of the abdomen, take the step to hug the hand, horse step three punches, right then left, and look ahead (Fig. 2).
Easy to make mistakes: shaking feet and smashing fists are weak.
Correction method: shake the feet and smash the fist with whole strength and coordinate the force.
2. lunge elbow
Action tips: turn your body 90 degrees to the right, rub your hands with your right hand up and your left hand down; Rub your hands with your left hand up and your right hand down, turn your upper body slightly to the right, keep your right leg still, and push your left leg into a right lunge and elbow plate. Bend the elbow of the right arm, protect the left palm to the right wrist joint, recoil the right fist, punch up, then punch down, and visually look at the left fist (Fig. 3).
Easy to make mistakes: the running route of fist is not accurately mastered.
Correction method: hand rub, elbow pan and Jeet fist movements are consistent and complete.
3. press fist with parallel steps
Action Essentials: turn left 270 degrees, step in unison, hold the left fist at the waist, and punch the right fist upward. Step on both legs at the same time, bend and squat in parallel, punch the right fist from the waist forward and down, punch the left fist back and up, and look at the front and down (Fig. 4).
Easy to make mistakes: bend and squat unsteadily.
Correction method: combine steps and press fist to decompose exercises.
4. lunge through fist
Action Essentials: kick the right leg back, shake the right foot on the left foot into a left bow step, and punch the two fists forward from the waist, looking forward (Fig. 5).
Easy to make mistakes: kicking the leg is not in place, and punching is weak.
Correction method: the height of the leg should be higher than the waist, and the fist should be punched at the same time.
5. kneeling and punching
Action Essentials: turn left to form a right lunge, swing the left arm to hit the fist and two legs to form a horse stance, stand in front of the chest with both hands folded, kneel down with the right leg to form a right kneeling step, punch forward with the right fist, protect the left palm at the right elbow, and look at the right fist (Fig. 6).
Error prone: uncoordinated movements of upper and lower limbs.
Correction method: when kneeling, both toes move forward.
6. kicking and punching
Action Essentials: right leg kicking, left arm smashing, left knee lifting, right upper punching, landing into a left lunge punching, kneeling into a right punching, repeatedly kicking for three times, pushing the palm to smash the fist, looking ahead (Fig. 7).
Easy to make mistakes: the kicking action is not in place.
Correction: when kicking, the foot is not higher than the waist.
7. Arhat sleeps
Action Essentials: get up, jump on the ground with two legs to form a sitting plate, with the left leg on the top, the right leg on the bottom, the left leg on the right leg, the right elbow on the left ankle, form a arhat sleeping posture, and look at the left fist (Fig. 8).
Easy to make mistakes: inaccurate position of hands and legs.
Correction method: jumping and landing into sitting plate decomposition exercise.
8. horse step bow fist
Action tips: turn your body 180 degrees to the right, form a horse step with your legs, punch your left fist from your waist to the left front, hold your right fist around your waist, and look at the left front.
Easy to make mistakes: horse step and punch are not in place (Figure 9).
Correction method: keep the distance between the three legs in the horse step, keep the chest straight, put the head on the top, and two fists are like a bow.
9. lunge down fist
Action Essentials: lift the knee on the right leg and land forward to form a right lunge. The two fists are on both sides of the body from bottom to top, and then drop the fists downward. Look at the two fists (Figure 10).
Easy to make mistakes: uncoordinated fist planting.
Correction method: split practice of lunge and fist planting.
10. horse step splitting palm
Action tips: turn the body 180 ° to the left, stand with your right foot in a horse stance, close your left fist to the back of your waist, hit your right palm from top to bottom, and look at your right palm (FIG. 11).
Easy to make mistakes: the position of the split palm is not accurate.
Correction method: split the palm between two legs, and force it down to reach the root of the palm.
11. children worship Buddha
Action Essentials: get up and push your right leg, push your left palm, hold your right fist at your waist, turn right 90 degrees, land your right leg, and kick your left foot out. Swing the fist with the left arm, bend the right leg slightly, place the left foot on the right leg, stand in front of the chest with both hands folded from top to bottom, and look at the front (Fig. 12).
Easy to make mistakes: the center of gravity of the right leg is unstable.
Correction method: grasp the ground with five toes of the right foot, and press the upper body forward when turning the left leg.
End
Action Essentials:
Place your left foot on the ground, stand with two feet, bend your elbows and palms in front of your chest, and look ahead (FIG. 13).
