Martial arts expert guidance: CEO of global Kung Fu network, President and head coach of Beijing Shaolin martial arts school / Fu Biao
Wushu Professional demonstration: Fu Biao’s proud disciple / Zhang Ning
Photographer: Bowen / Li Zhigao / Fu Lei
(demonstration of Shaolin double hook routine)
Action Essentials: stand with two legs together, hold the hook to both sides of the body with both hands, and look ahead (Figure 1).
1. Golden Rooster independence
Action Essentials: bend the left leg to lift, and the right leg is independent. At the same time, hold the hook on the top of the head with both hands for a week, put it above the head and look at the left side (Fig. 2).
Easy to make mistakes: the left toe is loose.
Correction method: when lifting the knee, keep the foot straight and the toe downward.
2. Bow step bright hook
Action Essentials: the left foot falls to the ground, takes the right step, turns left, lifts the left knee, kicks the left leg, falls into the left bow step, dances on the side of the double hook body, pushes out after the flower, and looks at the front (Fig. 3).
Easy to make mistakes: the hind leg of the left lunge is easy to bend.
Correction method: keep your right leg straight and strengthen step practice.
3. Wild geese flying
Action Essentials: dance the flower hook with both hands, take 2 and 3 steps from left to right, jump in the air, spread your arms, kick your right foot on the side, fall to the ground into a horse step hook, and look at the right front (Fig. 4).
Easy to make mistakes: the air movement is not stretched.
Correction method: decompose more and strengthen practice.
4. Yunding Fanhua
Action Essentials: the left and right feet step up and jump up in turn, and the double hooks do the cloud top action on the top of the head. Two feet on the ground, turn around, double hook on the head, cloud hook for a week, put on the left leg into a left lunge frame hook, and look at the front right (Fig. 5).
Easy to make mistakes: weak pedaling and leaning forward.
Correction method: strengthen the practice of jumping and cloud hook.
5. Arhat cutting hook
Action Essentials: dance the flower hook with both hands, turn the body 180 degrees to the right, take the left and right feet up in turn, jump into the air, spread your arms flat and land into a horse walking hook, and look at your left hand. Hold the hook with your right hand, sweep the hook before the cloud on your head for a week, bend and jump and roll forward. When rolling forward, sweep the two hooks forward, hold the hooks in turn with your left and right hands, circle the clouds above your head, form a right lunge with your two legs, and look at the front left (Fig. 6).
Easy to make mistakes: the cloud hook does not coordinate with the forward rolling movement of the body.
Correction method: cloud hook, sweeping hook and tumbling decomposition exercise.
6. Double lifting hook
Action Essentials: step the left and right feet forward in turn to form a left bow step, lift the hands up from both sides of the body to form a circle, and look at the front. Turn the body 180 degrees to the left, do the cloud hook action twice on the double hook head, and then turn 180 degrees to the right to do the cloud hook horse step. Take out the body with both hands to the left. As for the upper right step on the left side of the body, turn the body right and withdraw the right step into a horse step. Hold the cloud hook on the head with both hands for 3 times and look at the left side (Fig. 7).
Easy to make mistakes: the left and right cloud hooks are not tight and loose.
Correction method: the action of cloud lifting hook should be consistent, and the cloud hook should be forced quickly.
7. Turn over and lift the hook
Action Essentials: step forward with your left and right feet in turn, jump up with your right foot, and turn left in the air for a week.
The left and right feet fall to the ground in turn, the right foot retreats back into a left bow step, the two hands lift the hook left and right with the step, and look at the front (Fig. 8).
Easy to make mistakes: stiff hands lifting hooks.
Correction method: relax naturally when lifting the hook with both hands, and lift the hook with wrist and arm.
8. Tornado clouds
Action Essentials: turn the body to the right, squat with two legs, hold the hook in both hands, light the hook up and down (Fig. 9), then take the flat belt from left to right, take the wrist flower in front of the body and close to the right waist, then separate the two legs into a right lunge at the same time, hold the hook in both hands above the head and look at the left side (FIG. 10).
Easy to make mistakes: the lunge is not in place.
Correction method: the right leg is half squatted into 90 degrees, the left leg is straight, the toe is buckled inside, and the sole of the foot is close to the ground.
9. Kneeling step bright hook
The double hooks are retracted from the inside to the outside in front of the chest, and the double hooks are stabbed upward, changing into a kneeling step. The left hand lifts the hook up, and the right hand puts the reverse hook under the right arm (FIG. 11).
Action Essentials: take your left leg back and stand with your two legs in parallel, hold the hook with both hands, hold the side dancing hook at your waist, and look at the front (Fig. 12).