Wushu exercises for beginners at home. Chinese gymnastics exercises for beginners and weight loss. Warming up the joints

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Many people today visit fitness centers or do yoga, but this is an expensive pleasure, and wushu health gymnastics is only gaining popularity as opposed to other types of gymnastics.

Wellness Wushu gymnastics for beginners

This is what many women and men are doing, seeking to restore health, as well as develop and strengthen physical, spiritual energy. Wushu classes are held in a ventilated room and last at least one hour. In addition, there should be more free space for classes in the room.

Wushu technique for beginners

Wushu originally appeared in ancient China, but initially it belonged to a type of martial art that was practiced only by adults. However, now wushu is used as a gymnastics that strengthens the body physically as well as spiritually. There are many different programs designed for beginners.

According to supporters, wushu gymnastics helps to get rid of many diseases. Regular exercise helps improve the performance of the musculoskeletal system, including the work of both the cardiovascular and respiratory organs.

At first, training is carried out at a slow pace and with a small number of repetitions, then it gradually becomes more difficult.

Wushu technique for beginners

It is necessary to do gymnastics on an empty stomach. The fair sex is not recommended to perform many complex exercises that put a lot of stress on the body.

The Chinese believed that wushu develops the abilities needed to survive in extreme conditions and situations where you need to quickly make a decision and act.

Wushu secrets for practicing at home

In addition, this art soon helped restore the body's strength, reveal its potential, and also heal a person. For many years, wushu secrets were passed down from one generation to another, and these secrets were within the same family.

In comparison with other oriental teachings, wushu has a number of features:

• selected physical exercises perfectly strengthen muscles, stretch tendons, as well as joints of adult gymnasts;
• training improves the performance of the heart, including the respiratory organs;
• thanks to training, the musculoskeletal system develops, the correct posture is formed;
• performing special movements in training, the gymnast gets rid of fatigue, as well as stress.

It should be performed at a slow pace and with smooth movements to avoid sprains. To achieve maximum success from training, you should follow a number of simple rules:

• lessons are best done in the morning or evening, but before lunch or dinner;
• it is not recommended to perform gymnastics with a feeling of severe hunger or great satiety;
• clothing should be loose and made of natural fabric;
• during training, the face should look north;
• the lesson should be held at least twice a week;
• in the process of training, it is worthwhile to correctly calculate your strengths and capabilities, avoiding heavy loads.

The basis of training are training endurance, as well. The main task of gymnastics is to strengthen the joints, muscle masses, keeping them in good shape.

Wushu gymnastics for training at home

In addition, they are not as complicated as they seem at first glance, and their implementation can be carried out at home.

So, wushu gymnastics for beginners consists of several simple exercises:

• Stand straight and put your feet wider, then stretch one arm straight and the other back. Begin to calmly move your hands first forward, then back. Do the exercise 20 times.
• Stand straight and spread your legs wider, then bend your arms, trying to perform the movements that when running. Perform about 50 times.
• Stand straight, then lift your left leg, bending at the knee, with the toe pointing towards the floor. Next, lift the right handle up, palm up. This exercise is static. Stay in this position for a couple of minutes. Then repeat the same exercise with the other, but from the leg.
• Also, stand up straight with your legs wider, however, the distance between your legs should be at least a meter. Next, squat so that the buttocks are in line with the knees. Performing this exercise, you must take a fixed pose. It is necessary to remain in this position for about 7-10 minutes.

One of the types of Chinese martial arts is wushu-sanda, known since ancient times. The word "sanda" means a free fight, that is, everything is allowed in this sport - punches and kicks, as well as throws, grabs, including creases.

Wushu sanda and video school lessons

Wushu classes can be seen on the video on the Internet. There is professional as well as sports wushu-sanda. The first is used as hand-to-hand combat, and the second is carried out in special protective equipment - a helmet, gloves, etc.

In martial arts schools where wushu is taught, children are taught mainly philosophy, culture, and art, but not fighting. The purpose of such schools is to help parents in educating in their children personality who will be strong in spirit, as well as healthy and have moral values.

Wushu for children in the gymnastics federation

When choosing a sports section for a child, you should pay attention to what qualities you want to reveal in a child. Wushu helps not only to accelerate the physical development of the child, but also mental. In addition, the Federation of Traditional and Sports Wushu conducts training not only with children, but also with adults.

Wushu was given to mankind by the ancient Chinese. Initially, this art belonged exclusively to the category of martial arts and belonged only to the world of adults. The name itself testified to this. The word wushu consists of two hieroglyphs: "u" meant military, and "shu" - art. Today, wushu is more used as gymnastics, which is based not only on physical health, but also on spiritual health.

The Chinese say that you can start practicing this art at any age. Currently, there are many wushu programs for beginners. Among them there is a set of exercises not only for adults, but also for children.

In ancient China, it was believed that wushu is a system for developing abilities that ensure survival in extreme situations, allow you to make quick decisions and stimulate you to take swift action. In addition, the ancient art contributed to the rapid restoration of the body's resources and helped to reveal its hidden abilities, was aimed at self-improvement and healing of a person.

It was fraught with many secrets that were passed down from generation to generation for many years, without going beyond the boundaries of one family.

The basis of wushu training is physical endurance exercises and breathing exercises. The main goal is to acquire body flexibility, maintain muscle tone and develop joints. In addition, wushu exercises increase the endurance of the body and contribute to its recovery. Despite the apparent complexity, lessons on the study of ancient art can be mastered at home.

Compared to other Eastern teachings, wushu has some features:

• special physical exercises perfectly strengthen muscle mass, stretch the tendons and joints of adult athletes;
• classes improve the functioning of the heart and respiratory organs;
• wushu develops the human musculoskeletal system and stimulates the formation of correct posture;
• the specificity of the movements that the athlete performs during the lesson relieves him of stress and fatigue.

Contrary to the original purpose of using the wushu as a fighting weapon, modern art is far from repeating the sharp moves of a warrior during combat. The set of exercises is performed as smoothly as possible to eliminate the risk of accidental sprains.

In order to achieve the greatest success from classes, you must follow some rules:

• lessons are best mastered in the morning or evening, be sure to clean the intestines before starting the lesson;
• you should not start exercising with a feeling of deep satiety or, conversely, feeling hungry;
• it is recommended to use loose-fitting clothes, preferably from simple natural fabrics;
• while practicing wushu, you need to turn your face towards the north;
• mastering the movements, it is necessary to adhere to the principle of gradualness and reasonable moderation, correctly calculating the load;
• you need to repeat the lessons at least twice a week.

The first steps to mastery

Whether the lessons are aimed at children or adults, beginners or those who have been studying the art for many years, training should contain a set of basic techniques that help stretch and increase flexibility in various parts of the body, including the hip joints, lumbar spine and shoulder muscles. belts.

To do this, it is necessary to imitate strikes and perform various types of racks. Wushu stances are not static, they are a special system of movements and steps. When performing the simplest stances, the masters recommend that beginners at first keep their hands at waist level, and clench their palms into fists.

Main racks:

1. Binbu.
   Bring your legs together, straighten your back as much as possible.
2. Mabu.
   Spread your legs shoulder-width apart, keep your feet parallel. Squat so that your thighs are on a line parallel to the surface. In this case, you must try to keep your back straight, and your knees slightly apart.
3. Gunbu.
   Perform a wide lunge forward, bend the knee. In this case, the feet must be placed on one line.
4. Suibu.
   Spread your legs wide. You should sit down on one leg and transfer your body weight to it.

After working out the static stances, you can begin to study a set of movements aimed at mastering the transitions from one fixed position to another.

Art for children

Unlike adults, children have fairly flexible joints and do not particularly need to build muscle mass. For them, wushu, first of all, means improving coordination and memory, increasing the speed of reaction and strengthening the nervous system.

A set of exercises for children to a greater extent stimulates breathing and the ability to relieve tension.

The most popular complexes of Chinese wushu gymnastics are presented in this book. They do not require much time to study, but by mastering them and including them in your daily life plan, you will receive an invaluable gift that will fill you with health, energy and self-confidence for many, many years.

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The following excerpt from the book Combat gymnastics. Chinese Wushu Exercises for Health and Self-Defense (Jet Lin, 2006) provided by our book partner - the company LitRes.

Basic wushu exercises

The basic technique is the ABC of the entire wushu technical arsenal. The success of further study of the technique of the studied style or direction will depend on how the student masters the basic technique. This process can be compared to teaching literacy. You will learn the alphabet, you will learn how to correctly add words from letters, and from words - sentences - you will be a literate person. Make a mistake somewhere, and the thought will not be clear. And mistakes over time develop into habits that are extremely difficult to correct.

There are no trifles in the study of basic technique. In the simplest exercise, everything is important. Therefore, in the learning process there should not be a rush, it is necessary to hone every movement. To do this, it is recommended to use the method of multiple repetitions. In the course of working out, it is necessary to maintain the quality and speed of movements. The amount of each exercise depends on the individual abilities of the trainee, but it is advisable to approach to perform the movement 50 times. Don't try to achieve everything at once. It is known that muscle fatigue can accumulate. In this case, the abuse of multiple repetitions can have the opposite effect - the movements become sluggish, inaccurate, and general overwork occurs. Therefore, in the course of classes, it is necessary to “listen to yourself”, make adjustments to the training schedule.

At the initial stage, the development of basic exercises, especially leg swings, stances, strikes, should take almost the entire period of training. When developing flexibility and mastering the general culture of movements, the share of basic technique in the training process can be gradually reduced.

Regardless of how many years or days you have been practicing wushu, every post-warm-up workout you do should start with basic technique.

A prerequisite for high-quality development of basic techniques is a good warm-up, which should include various types of running and movement, joint gymnastics and exercises to develop ligament elasticity and warm up muscles. Pay attention to the fact that during the warm-up, the muscles are relaxed. A simple self-massage will positively complement your workout.

Flexibility Exercises

Development of shoulder girdle flexibility

Zhengyajian - direct pressure on the shoulder joint.

In a standing position, feet shoulder-width apart, lean forward and place your hands on a support at waist height. Perform downward bends in the shoulder joints with a gradual increase in amplitude. The number of repetitions is 30-40.

Jiaocha shuanglunbei - paired circles with hands.

From the position of the legs shoulder-width apart, arms lowered along the body, perform opposite opposite circles with your hands in a vertical plane with a simultaneous twist in the lower back. The number of repetitions is 10-15.

Danbi zhaohuan - single circles with hands.

In the position of the legs wider than the shoulders, perform wide-range circles with the arm extended at the elbow joint. The arms and shoulder joint are relaxed, the body turns in the lower back. The number of repetitions is 15–20.

Zuyu zhaohuan - circles with hands to the left and right.

From the position of the feet shoulder-width apart, perform circles with both hands clockwise and counterclockwise with a wide amplitude. The gaze during the execution of circles is directed to the hands. During the circle, the arm moving along a small radius bends at the elbow joint. The number of repetitions is 10 in one direction, 10 in the other.

Development of flexibility of the hip joint

Zhengyatui - direct pressure on the leg.

Stand facing the support, straighten the supporting leg. Raise the other leg to the support, straightening it at the knee joint. "Pull in" your hip by turning your hip joint perpendicular to your lifted leg. The toe of the foot is pulled towards itself. Keeping the body in the most straightened state (especially the lumbar spine), bend forward, with your chin to the toe of the raised leg with a gradual increase in amplitude. The number of repetitions is 10 inclinations to each leg.

Zhengbantui - forward leg raises

Leg raises are an important part of working on hip flexibility. This exercise can be performed with or without a partner, as well as with the support of the hands. From a standing position, legs together. Lift one leg and grab it by the outer edge of the foot. Straighten your leg at the knee joint and hold it at face level for 2-3 seconds. Return to starting position. Repeat the cycle 8-10 times. The requirements for performing the movement are the same as for zhengyatui: the supporting leg straightened at the knee joint, the vertical position of the body, the absence of deflection in the lower back, the toe of the raised leg is pulled towards itself.

Tseyatui - lateral pressure on the leg.

Take a standing position sideways to the support and put one foot on the support. The supporting leg is straightened at the knee, the body is maximally straightened, as in zhengyatui, deflection in the lower back should be avoided. Perform tilts to the leg, which is on the support, trying to reach the instep of the leg with the parietal part of the head. The toe is pulled towards itself. Fix the body at the end point of the slope, grab the edge of the foot with your hand, rest the shoulder of the other hand on the knee of the leg that is on the support, and straighten the body as much as possible. The gaze is directed upward. Try to turn your shoulder girdle up as much as possible. The number of repetitions is 10 inclinations to each leg.

Tsebantui - lifting the leg to the side.

An exercise similar to zhengbantui. It can be performed both independently (chaotianden) and with a partner. Basic requirements: a supporting leg straightened at the knee, a maximally straightened body, control over the deflection of the lumbar spine, turning the shoulder girdle. When performing this exercise with a partner, in order to increase the elasticity of the muscles of the back of the thigh, it is recommended to tighten the leg at the moment of fixing the leg at the highest point and try to lower it down with force. Then relax and lift a little higher.

Hooyatui - back pressure on the leg.

Stand with your back to the support and place your foot on the instep of the foot. Straighten your leg as much as possible in the knee joint and perform backward movements, bending as much as possible in the lumbar spine. When moving backward, the leg should not bend at the knee joint.

Houbaytuy - Swing your foot back.

Houbai Tui are performed at the support while maintaining the vertical position of the upper part of the body. This exercise develops the flexibility of the lumbar spine and the mobility of the hip joint.

Development of flexibility of the lumbar spine

Qianfuyao - forward bends.

The most important requirement for forward bending is to maintain a straight position of the body, the absence of deflection in the thoracic spine. Perform in series of three inclinations: down to the left foot, down-forward and down to the right foot. Between cycles, be sure to bend back. At the initial stage, you should put your feet shoulder-width apart, as you master the exercise, reducing the distance between the feet. The hands are locked in such a way that the backs of the palms are facing the face. The legs are straightened at the knee joint throughout the entire cycle of inclinations. Tilts are performed on the exhale, while bending back, a breath is taken.

Shuayao - springy half-tilts.

From the position of the legs shoulder-width apart, bring your arms straightened at the elbow joint in front of you and lean forward at an angle of 45 degrees. As you move your arms back, bend at the lumbar so that your gaze is directed back. The legs are straightened at the knee joint. Repeat this exercise 10-15 times.

Shuanxuanyao - circular rotation in the lower back.

From the position of the legs wider than the shoulders, bring your arms straightened at the elbow joint in front of you. Make a wide swing with your arms to the side, then perform a successive swing with one, then the other hand in a wide arc back, while bending in the lower back and bringing the pelvis forward. The gaze during the execution of this movement is directed back. Do this exercise five times on each side. At the end of the cycle, take the Xia Yao “bridge” position, straightening your legs at the knee joint and arms at the elbow as much as possible.

Xia Yao - "bridge".

This exercise is practiced both in static and dynamic mode. In the static mode, the “bridge” is held for a period of 10–15 seconds with the maximum straightening of the legs at the knee, and the arms at the elbow joints. In dynamic mode, the positions of qianfuyao and xia yao alternate. Xia Yao training should be started with the help of a partner who insures against falling back, holding the lower back and helping to return to the starting position.

Basic stances and strikes

When studying stances, it must be remembered that these are not static positions, but special steps, depending on the situation, differing in length and shape. First of all, this is dynamics.

The main requirements for the execution of the rack are stability and the ability to quickly switch to another rack. Therefore, studying them, you need to constantly check how quickly and easily you can change position.

Having studied how this or that stance is performed, proceed to working them out in motion. In the future, during the study of ligaments and complexes, focus on the correct execution of stances and positions (under the position one should understand the combination of the stance with the position of the hands, the direction of the gaze and the internal state).

In the ear, the height of the racks can be different depending on the combat situation. For students, the height of the racks will be indicated in the requirements for specific complexes, but in the initial period it is better to work out the racks in lower positions.

In the initial period of studying the stances, the position of the hands is as follows: the hands are clenched into fists and pressed to the belt, the elbows are laid back.

Feet together, body weight evenly distributed on both legs, back straight.

Mabu is one of the most important stances and is used not only to perform technical actions, but also to train endurance and strength of leg muscles, and to practice breathing.

Order of execution

Put your legs wider than your shoulders (approximately 4 feet wide), feet parallel to each other and directed forward. Then sit down, bending your knees so that your thighs are parallel to the floor. The knees should not go beyond the level of the toes of the feet. The feet are on the ground with their entire surface. The center of gravity is in the middle of the line connecting the centers of the feet. The pelvis should not sag below the level of the hips. Push the chest forward a little, pull the stomach in. The back is straight, the spine is perpendicular to the floor, the knees are turned outward.

Typical errors

Typical mistakes during the development of this stance are: knees brought together, feet apart or not standing on the same line of the foot, sagging of the pelvis, tilting the body forward.

Gongbu provides the rigidity of the stance, thus giving the possibility of delivering a powerful blow both on the spot and on the move. This stance also allows you to quickly maneuver, reducing and increasing distances.

Order of execution

With one foot, take a long deep step (equal to 5-6 feet). Bend the forward leg at the knee so that the thigh is parallel to the floor, the toe is turned inward by 30 degrees, while the knee should not go beyond the level of the toe. Straighten the rear leg at the knee, turn the toe forward so that the feet are parallel. Turn the body forward. Shoulders are deployed. Make sure that the toe of the forward foot is in line with the heel of the foot behind.

Typical errors

The body is strongly inclined forward, the knee of the leg set back is bent, the heel of the leg is torn off the ground.

The shuybu stance is used for retreats, strikes with the front leg, escapes with a block and breaking the distance.

Order of execution

Legs slightly apart. Sit on one leg, slightly bending it at the knee, turn the toe of the foot outward at an angle of 45 degrees, all the weight of the body should fall on this leg. Bend the other leg slightly at the knee and put it on the toe in front of you, turn its knee slightly inward. The back is straight, the body in the lower back is tilted slightly forward. The toe of the forward foot is in line with the heel of the foot behind.

Typical errors

The forward leg is straightened, the knees are spread apart, the back is bent, the center of gravity is transferred to the forward leg.

This rack is used for low maintenance.

Order of execution

Sit on one leg, fully bending it at the knee, while turning the knee outward. The weight of the body should be transferred to the bent leg. Straighten the other leg and set aside, turning the foot inward. The feet of both feet should be fully planted on the ground. The body must be turned to the straightened leg. The back is straight.

Typical errors

The heel of the bent leg is off the ground, the body is strongly inclined forward, the foot of the straightened leg is turned outward, the knee of the bent leg is directed inward.

The dinbu stance is an intermediate stance for transitions with a block.

Order of execution

Put your feet together. Sit down a little, bending your knees a little. The body is straight. Place the foot of one foot on the tips of the toes near the center of the other foot, the thigh of this leg should be parallel to the ground. The center of gravity is on the leg, which is completely on the ground.

Typical errors

The feet are set apart, the body is tilted forward, the foot does not touch the ground with the toes, but stands on the toe.

Banmabu

Banmabu is mainly used for block treatments. It is also used as an intermediate in the transition to gongbu with a strike.

Order of execution

From the mabu stance, turn the toe of the foot outward at an angle of 90 degrees. The body is also slightly turned towards this leg.

Typical errors

The weight of the body is transferred to a more bent leg, as in a shuyba, the body leans strongly towards the unfolded leg, the body remains fully turned to the front.

Movement

Standing movements

It has already been said that the main way to work out the stances is movement in the stances. The challenge is to learn how to move from one stance to any other. Based on this, the instructor himself can draw up a diagram of the movement of students. The main thing in the course of working out is to accurately track the position of the body. It will be a mistake if the instructor starts to increase the speed of movement in the racks. The correct position of the body, the positions of the arms and legs are important here. For example, the scheme: mabu - banmabu - gunbu - dinbu - mabu - etc.

Fulfillment: in the mabu stance, on the count of “one”, the left leg with a simultaneous turn of the foot is moved to the side to the line of motion (banmabu stance), on the count of “two”, the hip is turned with the simultaneous transfer of body weight to the front leg (gunbu), on the account of “ three", without rising, we bring the right foot to the middle of the left foot (dinbu), at the expense of "four" we turn on the left foot to the left by 90 degrees, at the same time we transfer the right foot (feet forward) in the direction of movement (mabu), etc. Another option: dingbu - pubu - gongbu - dingbu - pubu - gongbu, etc.

In this scheme, attention should be paid to the fact that the foot, when moving into the pub, was first brought to the knee, and then, as if cutting off the opponent’s leg, moved forward and set to its original position.

It is also important that the student, when moving from pubu to gongbu, move the body along the line of movement without deviating to the side.

After the technique of movement in racks in the forward direction is mastered, it is necessary to work out the technique of movement backward. For example: from the left-sided gongbu stance, the weight of the body is transferred to the right leg while simultaneously pulling the left leg to the right foot (shuybu), then the toe of the left foot is substituted to the middle of the foot of the right foot (dingbu), the left leg is set back, the body weight remains on the right leg ( right-handed gunbu stance), etc. You can make any movement patterns.

A typical error when moving: moving the center of gravity up and down. Visually, this is observed by the movement of the head, the head should move in one line during movements (with the exception of the pubu stance).

Jiugongbu - practicing movements according to the principle of "nine palaces"

Movements are practiced on a grid of nine squares (3x3) or on nine pillars. The student is in the 5th square (dingbu). The student sequentially moves in stances, using squares (pillars) for setting the legs.

The basic rule of the Nine Palaces is that wherever you are relative to the 5th square, you should always face or sideways to it.

For example: in the 5th square - dinbu, the left foot in the 3rd square - suibu, the right in the 2nd - mabu, the left in the 2nd - dinbu, the left in

9th - pubu, transfer of the center of gravity - gongbu, right to the 5th - suibu, right to the 4th - mabu, etc. The student must, using various stances, “visit” each square and never at the same time not be back to the 5th square. In the process of learning, it is necessary to achieve ease of movement along the squares (pillars) and the correct observance of racks.

After studying the topic "Technique of working with hands", punches and defense are added to the movements. In this case, it is necessary to remember the rule - the enemy is lured into his 5th square and attacked there. The technique of self-defense in Shaolinquan does not involve "destroying the enemy on his territory."

Movements according to the principle of the "Nine Palaces" perfectly develop spatial coordination, which is very important when studying the technique of traditional wushu.

The main task for students is to learn how to carry out competently and clearly a quick punch, coordinating it with the movement of the hips. At the initial stage of training, it is not necessary to put force into the blow.

Before practicing strikes, it is necessary to explain to the students the term "the arm must be straightened and at the same time not straightened."

This is done as follows: students raise one arm straight in front of them, straighten it completely, clench their fist and strain in this position. Then it is completely relaxed. At the same time, it is necessary to draw the attention of students to how, during relaxation, the arm bent at the elbow, it is this position of the elbow that should be in the final phase of the impact. In the course of punching, the instructor must constantly control the position of the elbow.

punches

Chongquan - straight punch

Order of execution

In the kailibu position (feet shoulder-width apart), the hands are clenched into fists (the center of the fists is pointing up) and are on the belt. Slightly pushing the right thigh forward with a simultaneous turn of the body, make a direct punch with the right hand. At the same time, in the last quarter of the way, the fist rotates inward by 180 or 90 degrees (the center of the palm is turned down - fuquan, sideways - zhenquan). Throughout the trajectory of movement, the arm must be relaxed, and it tenses just before contact with the target. Particular attention should be paid to the formation of the fist and the position of the hand.

The fingers are tightly compressed, the thumb is superimposed on the rest of the fingers from above. The fist forms a straight line with the forearm, which prevents damage to the wrist joint. The outstretched arm is slightly bent at the elbow, the elbow is pointing down. At the end of the movement, the fist should not move sideways or up and down. Shoulders are down, back is straight. The impulse of force originates in the heels, is directed by the lower back through the shoulder, elbow and hand to the point of application of force - the frontal part of the fist (quanmian). When hit, exhale, straining the lower abdomen.

Zaquan - downward punch with the back of the fist

Order of execution

In the binbu position (legs together), the hands are clenched into fists (the center of the fists is pointing up) and are on the belt. Raise your right arm straight up at the elbow. The back of the fist is turned back. Turn your left hand palm up. Lower your right hand down and strike with the back of your fist on the palm of your left hand. At the moment of impact, lower the center of gravity down, bend your legs at the knees. The back is straight. The point of application of force is the back of the fist. When hit, exhale, straining the lower abdomen.

The main mistakes: the back is bent, the center of gravity is moving down and the impact is not performed simultaneously, a weak sound when the fist hits the palm.

Tuizhan - straight palm strike

Order of execution

The blow is done in the same way as chongquan, only the blow is made with the palm of the hand. The point of application of force is the lower part of the palm and its outer edge.

The development of these blows should be done slowly, as if transferring force along the trajectory: heel - lower back - shoulder - elbow - hand.

During training, it is necessary to work out blows with both hands alternately. For example: a blow is struck with the right hand, then a blow with the left hand is made with the simultaneous movement of the right hand back, which returns along the same trajectory as when striking. It is necessary to ensure that the forward movement of one hand and the backward movement of the other are simultaneous.

Basic Mistakes

Raised shoulders, malformed fist, arm starts before hip, elbow of punching arm turns outward.

Dingzhou - elbow strike to the side

Order of execution

In the kailibu position (feet shoulder-width apart), the hands are clenched into fists (the center of the fists is pointing up) and are on the belt. Bend your right arm at the elbow and raise it to chest level. Place the palm of your left hand on the fist of your right. Strike with your right elbow to the side. At the moment of impact, the weight of the body is transferred to the right leg. Accompany the movement with exhalation, straining the lower abdomen.

Basic Mistakes

The execution of the strike and the transfer of body weight to the right leg are not coordinated, the amplitude of the elbow movement is small.

Kicks

Before practicing this technique, it is necessary for students to explain that during swings and strikes, the supporting leg should be slightly bent at the knee.

The study of technology is carried out on the spot, and testing - on the move. Before proceeding with the technique in movement, the instructor must teach the trainees to move with a substep. The order of the substep is: after striking, the straightened leg is lowered to the ground and placed on the toe. Then, feeding the body forward, a short step is taken with the same foot (for the length of the foot), after which the weight of the body is transferred to this leg and a blow is struck with the other leg.

The starting position for most of the leg technique is as follows: binbu stance, back straight, shoulders straight, not raised, arms spread out to the sides at shoulder level, fingers closed, edges of the palms directed to the sides, head does not tilt forward or backward.

Zhengtitui - straight leg swing

The main task of the instructor at the first stage is to work out the correct position of the body during the swing.

Order of execution

From the starting position, first take a small substep. Then swing up with the other leg.

The toe of the fly leg is pulled towards itself at the moment of lifting. Make sure that the heel of the supporting leg does not come off the ground. The leg descends along the same trajectory as it was raised. At the moment of lowering the leg, the toe is pulled away from itself, the leg is placed on the toe without strong cotton (i.e., without rattling and knocking, so the leg is controlled throughout the swing, while the center of gravity remains on the supporting leg). The student should not pay attention to the height of the swing (a swing to the height of the abdomen is allowed). The chest should be pushed forward and the stomach tucked in.

Basic Mistakes

The leg making the swing bends at the knee, the toe of the fly leg is not pulled over, the heel of the supporting leg comes off the ground, the body bends in the lower back, the arms are relaxed and lowered, the shoulders are raised, during the swing the thigh moves forward, the body sways, the leg is not placed on the toe, but on the entire foot.

Tsetituy - side leg swing

When learning this swing, students have difficulty in synchronous work of arms and legs. Therefore, the instructor first needs to work out the movements of the legs, then the movements of the arms, and then combine everything into one.

Order of execution

From the starting position, take a step with your right foot, turn the body 90 degrees to the left in the direction of movement. In this case, the feet rotate, and the heel of the left foot comes off the ground. After that, the right leg makes a vertical swing from the bottom up and back in the plane of movement. The fly leg and the body should be on the same line, the pelvis should not go back, the height of the swing is allowed at a level just above the waist.

The body does not lean towards the leg, the toe of the fly leg is pulled towards itself during the rise and pulled away from itself when moving down.

Hands simultaneously with the turn of the body move in a circle (in this case, the left one - down, the right one - up).

When swinging with the right leg, the left arm goes up and fully straightens at the elbow, and the right arm goes down, and vice versa. The palms are tense.

An important point in practicing the swing is the direction of the gaze. At the beginning of the swing, the gaze is directed in the direction where the swing is being made, at the moment of maximum leg lift, the gaze turns to the side where the body is facing (that is, 90 degrees in relation to the direction of movement).

Basic Mistakes

The body strongly leans forward towards the leg, the arms are bent at the elbow, during the swing the heel of the supporting leg comes off the ground, the fly leg is bent at the knee, the gaze is directed down or up, the toe of the fly leg is pulled forward.

Waibaytuy - outward kick

Order of execution

From the starting position, take a step with the right foot, transfer the weight of the body to this leg, then swing the left foot in an arc to the right - up - left - down, crossing the vertical center line of the body at the beginning of the movement. The leg is placed either at the level of the foot of the supporting leg, or slightly behind.

The body is slightly tilted forward. The requirements for the body are the same as for the zhengtui.

Basic Mistakes

The fly leg is not carried out in a circle, but in a straight line, swinging the body, turning during the swing of the supporting leg.

Lihetuy - kick inward

Order of execution

From the starting position, take a step with the right foot, then swing the left foot in an arc up - to the left - down, that is, a circular swing of the foot inward. The foot of the leg is placed either at the level of the foot of the supporting leg, or slightly behind.

Pay attention to the formation of the foot: the toe is stretched, while the sole of the foot turns inward. A slight turn of the body during the swing is allowed. The back is straight.

Basic Mistakes

The movement of the leg is not in an arc, but diagonally, turning the supporting leg during the swing, swinging the body.

Tantui - whipping blow

This blow is applied at a level no higher than the lower abdomen. The point of attack is the groin, lower abdomen.

Order of execution

From the binbu stance, raise the shock leg, bent at the knee, so that the thigh is parallel to the floor. Then, with the movement of the lower leg from the bottom up, straighten the leg, the toe is pulled. The blow must be sharp. In order for the trainees to understand this, the instructor can make such a comparison - imagine that a piece of wet earth lies on top of the sock and needs to be shaken off. The point of application of force is the instep of the foot. The shin and thigh are on the same line.

Pay special attention to the fact that at the moment of impact the stomach and pelvis do not move forward. The development of this strike on the spot is done in three counts. On the count of "one" the knee rises, on the count of "two" a blow is struck, on the count of "three" the leg falls to the ground. When working out in motion, after placing the foot on the ground, a substep is taken, after which a kick is made with the other foot, etc.

Basic Mistakes

The blow is applied too high, the toe of the leg is not pulled back, the knee of the supporting leg is straightened, the heel of the supporting leg is torn off the floor, the pelvis is pushed forward upon impact, the body falls back.

Dentui - heel strike

Before learning this strike, the instructor must explain to the students that this strike is carried out at close range, no further than the outstretched arm. The blow is penetrating and is applied, as a rule, to the stomach. Therefore, when striking, it is very important to raise the knee of the striking leg as close to the chest as possible.

Order of execution

From the kailibu stance, lift the shock leg, bent at the knee, so that the knee is brought as close to the chest as possible. This is followed by a forward heel strike in a horizontal direction. The toe of the foot is pulled towards itself, the point of application of force is the heel. The stomach does not move forward during the blow.

Practicing a strike on divisions into three counts is carried out in the same way as when practicing a tantui strike. In order to accustom students to the correct trajectory of the movement of the foot during impact, the following method can be used. In front of the trainee, at arm's length, a rope is pulled at the level of the abdomen. After that, the impact through the rope is practiced.

Basic Mistakes

The knee does not rise before the impact, due to which the impact goes from the bottom up, the stomach moves forward during the impact, and the body “falls through” behind the leg, a blow with the base of the fingers when the toe of the foot is not sufficiently pulled towards itself, the knee of the supporting leg is bent, the heel of the supporting leg comes off earth.

Tsechuaytuy - kick to the side

From the starting position (binbu position, hands on the belt), cross step with the right foot to the left. Bend your left leg at the knee and lift it up. Perform a kick to the side with active extension of the thigh and lower leg of the left leg. In the final position, the body and the straightened leg should be in the same plane. The gaze is directed towards the impact. The point of application of force is the sole of the foot or the heel. When hit, exhale, straining the lower abdomen.

Basic Mistakes

End of introductory segment.

This gymnastics is one of the "esoteric" "internal" wushu schools - the "Cai" (snake) school, one of the offshoots of the Wudang Pai (snakes and birds) direction, known in China and beyond.
What is interesting about this wu-shu gymnastics? Does it have any advantages over "European" gymnastic systems? The main difference and advantage of wu-shu gymnastics is the complex effect on the body. Gymnastic exercises of the Tsai school combine a warm-up effect on the joints, muscles and tendons with breathing exercises, elements of acupressure and general massage. Therefore, the effectiveness of these exercises is significantly higher than that of European gymnastics.

In the sports aspect, the gymnastics of the "Tsai" school also compares favorably with its versatility from the "European" martial arts based on a set of techniques. The basis of sports wu-shu is the "basic movements" used in performing a variety of techniques. At the same time, remarkable variability is provided: if the reception does not pass on one basic movement, it inevitably follows on another basic movement, and so on.
Wu-shu gymnastics develops strength, flexibility, coordination of movements, is of great health-improving and preventive value, has a positive psychophysical effect and (which is also important) is available to people with different levels of physical fitness. Mastering these gymnastic complexes and basic movements also helps to acquire the skills of purposeful use of your strength when performing various hard work (when lifting, carrying and shifting weights), develops coordination and dexterity.
Interestingly, according to the results of Japanese studies, wu-shu classes increase productivity on conveyor lines.
These exercises can also be used as industrial gymnastics to relieve fatigue and invigorate during intense mental and physical labor, and most of them do not require additional space and special conditions.

Gymnastic complex

The proposed complex is a complete system of exercises, tested by many generations. Everything in it is deeply linked and, first of all, the composition and sequence of exercises.
Using the entire set of exercises, you can not only stretch all the joints, muscles, tendons in the correct sequence, but also “work out” the circulatory and nervous systems, internal organs.
Of course, if there is not enough time to complete the entire complex, you can reduce the number of exercises, but this will slightly reduce the effectiveness of the lesson. With all contractions, it is desirable to maintain the sequence of exercises so that the principle of a gradual increase in load is not violated and negative phenomena are excluded. After all, even a trained gymnast who immediately received heavy loads during the warm-up can get injured!
When performing each exercise, think it over well, mentally imagine what you are doing, concentrating on the movement itself and on the recommended areas of the body - this is an important element in mastering the art of managing "internal energy". The more correctly and carefully you perform each exercise, the greater the positive effect you will achieve.
When performing exercises to stretch the tendons and muscles, do not allow severe pain, however, it must be borne in mind that moderate pulling sensations accompany the increase in flexibility. Also note that these exercises are in no way an imitation of a combat movement. (They, of course, are also an element of preparing the body for subsequent activities - sports and military applied areas.) Therefore, do the exercises smoothly, gently, in no case! not harsh! Otherwise, injury to the tendons and muscles is possible.

In the morning before class, be sure to follow the usual morning hygiene procedures (wash your face, brush your teeth, empty your intestines);
- clothing must be loose; when doing exercises during breaks at work, loosen your belt and tie, unbutton your shirt collar and take off your watch;
- do not exercise when you feel very hungry, and not earlier than 1.5-2 hours after eating.

Usually, according to Chinese tradition, exercises are performed while facing north. Remember the main rule: OBSERVE GRADUAL IN THE LOAD, EXERCISE REGULARLY (better little by little, but regularly).

Starting position (IP) - legs together, shoulders slightly laid back, arms freely lowered along the body, palms touching the hips. We begin to inhale with the lower part of the abdomen, while the shoulders, when we lean forward, squeeze the upper part of the chest, preventing its expansion, the buttocks are drawn in. We turn the palms outward, below in front of the body we connect the back surface. We slowly raise our hands up, freeing the chest, contributing (when inhaling) to filling the middle and upper parts of the lungs. At the same time we raise our head up with our hands, we follow the hands with our eyes. When moving the hands to the extreme upper position, it is important to feel a soft sipping movement of the whole body upwards, not devoid of a certain pleasant sensation, do not tear off the heels from the floor.
When performing this phase of the exercise, an intensive massage occurs with the inner surface of the shoulder of the lateral sections of the chest, which are important reflexogenic zones associated with the functions of breathing and blood circulation.
Slowly exhaling air, slightly relaxing, we lower our hands through the sides down, bending at the elbows, and squeezing our fingers as much as possible. The shoulders, lowering, squeeze the chest, contributing to a more complete exhalation, the knees are slightly bent. At the bottom, the arms are crossed (right under the left), touching with the forearms, the palms are turned up.
Raising your hands up, take a slightly more energetic breath, turn your palms outward at face level. In this case, the shoulders massage the chest, as described earlier. At the same time, we raise our head up, follow the hands and straighten our knees. At the end of the movement, the fingers are bent back, the lower part of the left palm presses on the back of the right hand in the area of ​​the wrist joint. The hands are tense in the palms and, as it were, "rest against the sky."
In this case, a massage occurs in the lower part of the forearms and wrist joints, which are active zones that stimulate the activity and functions of the central nervous system.
With a sharp exhalation, we lower our hands in a circular motion, spreading them apart; bend your elbows slightly, palms look down, fingers bent. Simultaneously with the lowering of the arms, the left leg is set aside to the width of the shoulders, slightly bending the knees. The movement ends with a short-term tension of the arms and the whole body. Then we relax the body and return to the starting position, putting the left foot to the right (Fig. 1).
The second part of the exercise should be accompanied by a feeling of dropping the weight that we "held" above our heads.
The exercise is performed continuously, the movements seem to “flow” one into another. We repeat 3 times.

The exercise, in addition to the function of cleansing and restorative breathing, is aimed at including in the work of three important zones of the body - Dan-Tien.

This exercise will occur repeatedly since it. used to restore breathing after more intense exercise.

IP - feet shoulder-width apart, arms bent at the elbows at chest level, forearms horizontal, palms facing the body and slightly turned up, fingers apart (as if holding a bowl).
When inhaling, we spread our elbows to the sides to the limit, repeating the movement twice with a small return, then return to the starting position. We turn the hands as much as possible with the palms outward and at the exit, repeat the movements (Fig. 2). The entire exercise is performed on 4 counts. At the elbows, the arms are not fully extended. We repeat the exercise 7 times.

In this exercise, the joints of the hands are warmed up, the culture of the "hand-snake" movement, used in sports and combat techniques, is being worked out.

IP - feet shoulder-width apart, right hand raised up, hand horizontal, fingers as if gathered into a pinch; the left hand is lowered down, the brush is tilted forward, we look straight ahead.
While inhaling, we take our hands as far back as possible twice. Then we change their position and on the exhale we repeat the hand swings. When performing the exercise, do not bend the arms at the elbows, but bring the “upper” arm as close as possible to the head so that it touches the ear when swinging (Fig. 3).
We repeat the exercise 7 times.

When swinging your arms, it is important to focus on the concentration of tension in the area of ​​​​the wrist joints. In this exercise, an intensive contraction of the muscles of the cervical region is performed, which helps to normalize the tone of the vessels of the head, relieve fatigue and irritability, and eliminate stiffness in the shoulder girdle.

We repeat the exercise "hands push the sky."

IP - feet shoulder-width apart, arms bent at the elbows and folded at the back of the head, so that the thumbs rest against the suboccipital fossae (Feng Chi acupuncture point), the remaining fingers are clasped. Keep your head straight, elbows as far back as possible.
Keeping a fixed position of the head and steps, perform 7 circular movements of the pelvis counterclockwise. The movement of the pelvis forward corresponds to inhalation, and backward to exhalation. Do not bend your knees. Then we perform a clockwise rotation (Fig. 4). Strive to do the exercise with maximum amplitude.

This exercise well kneads the muscles of the lower back, increases the mobility of the lumbar spine, and has a preventive effect on back pain and headaches.

IP - the legs are closed and bent at the knees, the hands tightly clasp the knees, the body is slightly inclined forward, we look straight ahead.
We perform circular movements in the knees counterclockwise 7 times, then change the direction of rotation (Fig. 5). Perform the exercise with maximum amplitude.

According to the ideas of folk healers of the East, massage and kneading of the knee statutes contributes to the proper circulation of "internal energy". Exercise allows you to knead the knee joints well, has a tonic effect.

To move on to the exercises in a sitting position, we perform the exercise "hands pushing the sky", however, in the final phase, we cross our legs, placing the right in front of the left, and gently sit on the floor.

IP - we sit on the floor, the left leg is extended forward, the right one is bent at the knee and lies with the foot on the left thigh. With the left hand we grab the toes of the right foot from the side of the sole, with the right hand we grab the ankle of the right foot so that the big toe lies on the inside, and the other four fingers press the area of ​​the outer ankle from the outside. Holding the fingers by the hand, we rotate the foot counterclockwise in the ankle joint, and at the same time we stretch the toes, describing a small circle with them, then in the other direction (Fig. 6). We hold the body straight, breathe calmly, naturally. (On the subsequent change of legs, make sure that the thumb of the left hand is pressed against the inner ankle.)

The performance of this exercise is accompanied by a massaging effect on the active zones on the ankles and toes, associated with the activity of the central nervous system, organs of vision and hearing, endocrine glands.

IP - the left leg is extended forward, the right leg is bent at the knee, the instep of the right foot lies on the left thigh, the sole is maximally turned up. With the left hand we hold the ankle of the right leg, and with the right palm we lean on the right knee joint. With a soft springy movement while exhaling, we press the right knee to the floor (Fig. 7). We repeat the exercise 7 times.

This exercise improves the range of motion in the hip joint. According to the ideas of Eastern folk medicine, mobile joints are an important condition for maintaining youth and the basis of longevity.

IP - the left leg is extended forward, the right leg is bent at the knee and raised. With both hands we clasp the right foot, the outer edge of the foot is directed forward, the toes are up, the lower leg is almost parallel to the floor.
While inhaling, we straighten the chest and lower the foot to the groin. On exhalation, we pull the foot to the forehead (Fig. 8). We repeat the exercise 7 times. We make sure that the back is straight, do not tilt the head forward to the leg!

The action of this exercise coincides with the action of the previous one and enhances its effect.

IP - as in ex. 8. With the right hand from the inside we grab the sole of the right leg, raise the leg so that the foot looks forward, the lower leg is parallel to the floor, the hand lies on the knee. The left hand, bent at the elbow, is pulled back, the palm is turned up and lies at the base of the thigh, the fingers are slightly apart.
While exhaling, we pull the leg back with the right hand, the knee is maximally retracted behind the back, while turning the upper body to the right, and moving the left hand forward and to the right, rotating the forearm around the longitudinal axis clockwise. At the end of the movement, we press our fingers back, as if pushing a ball away with our palm. When performing the exercise, the left hand crosses the thigh of the same name diagonally, more and more clinging to it. On inspiration, return the arms and leg to the starting position (Fig. 9).
We repeat the exercise 7 times.

When it is performed, in addition to the effect of the previous exercise, the effect of kneading the joints of the spine and hip joints is added.

IP - the left leg is extended forward, the right leg is bent at the knee and raised. With the right hand from the inside we clasp the right heel, with the left hand from the inside we clasp the left leg under the knee.
On the exhale, we unbend the right leg at the knee and at the same time pull it by the heel as far as possible to the right-up-back. The toes are pushed back. On inspiration, the leg returns to its original position with the heel to the groin (Fig. 10).
When performing the exercise, make sure that the leg is fully extended at the knee, and imagine that the tension is concentrated on the heel.

The effect of the exercise is the same as in ex. 7, 8, but the impact on the knee and ankle joint is added.

IP - the left leg is extended forward, the right leg is bent at the knee and raised with the foot forward, the lower leg is horizontal. With both hands we grab the toe of the right leg, the right knee rests on the chest. We straighten the ankle joint, moving the right toe forward and straining the foot. Slightly reducing the tension in the joint, we pull the toe towards ourselves (Fig. 11). We repeat 5-7 times.

The effect of this exercise is based on kneading the foot and ankle joint. This effect is similar to the massage of the auricles and tones the nervous system.

IP - the left leg is extended forward, the right leg is bent at the knee, as in the previous exercise. With the right hand, we grab the toe of the right leg from above, the left hand lies on the right thigh under the knee bend.
On the exhale, we unbend the right leg at the knee up, pulling the toe towards us and pressing the heel away from us. At the same time, with the left hand, we press the right thigh to the chest. On inspiration, the right shin lowers (Fig. 12).
While doing the exercise, try to fully straighten the right leg and focus on the heel.

The positive effect of the exercise is the same as in ex. 11, impact on the knee is added.

IP - similarly to exercise. 8. As you exhale, pull the right foot towards you, while turning the foot as much as possible with the sole towards you and strive to press it to your chest. On inspiration, we take the leg to its original position.
When performing the exercise, the vertical position of the right thigh and the horizontal position of the lower leg are preserved (Fig. 13).

The effect of the exercise is the same as in ex. 12. Then repeat exercises from 6 to 13 with the left leg.

IP - we lie on our back, stretching our closed legs, arms bent at the elbows apart, shoulders touching the floor, forearms raised, fingers freely apart.
On exhalation, we raise our legs upwards, while inhaling, we lower them to their original position (Fig. 14). We repeat 7 times.
When performing the exercise, we strive not to bend the legs at the knees and not to tear the pelvis off the floor.

The effect of the exercise is associated with strengthening the abdominal press and massaging the liver and other organs of the abdominal cavity.

Turning to the left facing the floor, move on to the next exercise.

IP - in emphasis on outstretched arms, arms shoulder-width apart; the hands are clenched into fists and rest on the floor with the knuckles of the index and middle fingers; the pads of the toes rest on the floor.
As you exhale, bend your elbows and touch the floor with your chest. On inspiration, we push up from the floor to the starting position (Fig. 15). We repeat 10-15 times.
When performing the exercise, the body should be straight.

The exercise is of a strength nature and develops the muscles of the arms, chest and back, strengthens the heart muscle.

We turn over to the right and sit on the floor with crossed legs, moving on to the next exercise.

IP - we sit with crossed legs (right in front of the left), arms bent at the elbows and laid behind the head.
Inhale lie down on your back, exhale rise. In this case, the legs retain their original position (Fig. 16). We repeat the exercise 7 times.
Performing the exercise, we focus on a point located 3 cm below the navel. When lifting, imagine that the entire upper part of the body is fed forward to this point; as if we roll forward, and not just rise.

This exercise, like ex. 14, strengthens the abdominal press and, in addition, increases the flexibility of the spine, the mobility of the diaphragm, and helps to reduce the deposition of fat on the anterior abdominal wall.

IP - in a sitting position, the legs are bent at the knees, the knees are apart, the feet are in contact. Hands clasp the ankles of the same name, with the forearms resting on the shins. Let's look at the feet.
On exhalation, leaning forward with the body, we press the shins down with the forearms, trying to press them to the floor. On inspiration, we return to the starting position (Fig. 17). We repeat 7 times. Try to keep your back straight.

Exercise increases the mobility of the joints of the legs and spine, helps to cleanse the lungs.

IP - we sit, spreading outstretched legs as much as possible to the sides, socks are pulled towards ourselves.
On exhalation, for 4 counts, we bend the upper part of the body to the right leg, then for 4 counts - to the left leg and for 4 counts - to the floor between the legs (Fig. 18). We repeat the exercise 2 times.
When performing the exercise, you can grab your toes or foot with your hands and stretch your chest to your leg, pushing your chin forward, and keep your back straight.

The exercise promotes the development of flexibility of the spine, teaches relaxation of the muscles of the legs during bending, increases the mobility of the diaphragm and the elasticity of the lungs.

IP - similarly to exercise. 18, however, the right leg is bent at the knee and touches the sole of the left thigh on the inside (Fig. 19).
On the exhale, we perform inclinations to the left leg for 8 counts. Then we change the position of the legs and perform inclinations to the right leg.

Methodical explanations and effect are similar to the previous exercise.

IP - we lie on our back, legs are bent at the knees and pulled up to the stomach, knees are slightly apart; head slightly raised; the hands cover the knees, the fingers are slightly apart; the little finger and thumb are pressed against the outer and inner surfaces of the knee joint.
Making a circular motion with the knees, we first take them to the sides, then, pulling them to the shoulders, we take a breath, filling the upper part of the chest with air, while bending the lower back up, the head leans back a little. Then, with an exhalation, we bring our knees together in front of the chest and wring out from ourselves. At this time, the shoulders and head rise, and the lower back is pressed to the floor. The exercise is repeated 7 times, then circular movements of the knees are performed in the other direction (Fig. 20). The rhythm of breathing remains constant.

The effect of this exercise consists of three components: massage of the abdominal organs, massage of the spine, training of the respiratory muscles with activation of breathing by the upper part of the lungs.

Resting in front of the forearms on the shins, we lean forward. At the same time, with the chest and chin, we stretch forward and down, bending down as much as possible (Fig. 21).
We breathe calmly. More and more relaxing, we strive to bend as low as possible. We repeat 4 times.

Exercise improves lung function, in addition, increases flexibility and promotes muscle relaxation skills during movement, this is necessary for success in "stretching".

IP - we sit cross-legged, arms bent at the elbows, palms facing down.
On exhalation, we turn the upper part of the body to the left as much as possible and at the same time move our hands to the left. On inspiration, we return to the starting position. We do this 7 times. Then we change position and make the same number of turns to the right (Fig. 22).
When performing the exercise, make sure that your back is straight.

Exercise improves the mobility of the joints of the spine, helps prevent lumbar pain, and has a positive effect on blood circulation in the liver and in the pelvic area. A straight, slender spine is an important condition for maintaining health and longevity.

IP - lie on your back, legs extended. Raise the right leg up, and grab the toes of this leg with the right hand; with the left hand we rest on the right thigh, straightening the right leg.
Making shaking movements with the foot, we constantly attract it to ourselves. At the same time, with the right hand, we take the right leg to the right and again pull its foot to the head as much as possible. After that, we bend the right leg at the knee and, slightly turning the body to the left, try to touch the floor with the right knee to our left. At the same time, it is advisable to pull the knee to the left armpit as much as possible. In this last phase of the exercise, help with your left hand to press your right thigh to the floor, and stretch your right arm to the right; try to keep your shoulder blades off the floor.
When performing the exercise in the first two phases, make sure that the right leg is not bent at the knee, and the left leg is straightened, the back is completely pressed to the floor. The task is to bring the leg as close to the chest as possible.
Then we perform this exercise with the other leg (Fig. 23).

This exercise helps to increase the mobility of the joints of the legs. According to the ideas of oriental medicine, it postpones old age. “Legs age before a person,” they used to say in the old days.

We roll to the left on the stomach and proceed to the next exercise.

IP - lie on your stomach, completely relaxed. The arms are bent at the elbows, the palms on the sides of the chest lie on the floor, the pads of the toes touch the floor. On exhalation, we push our hands off the floor, bending down in the lower back and lifting only the upper part of the body, we tilt our head back. On inspiration, we return to the starting position. We repeat the exercise 7 times. When performing it, we focus on the cervical part of the spine and on the area between the shoulder blades (Fig. 24).

Exercise has a significant effect on the spine, increases its flexibility, helps to get rid of stoop. We turn over to the left and sit down, cross-legged.

IP - we sit with crossed legs (right in front of the left). Raise the right leg by the ankle with the right hand, put the left hand over the toes of the right foot. The Achilles tendon of the right leg is pressed to the left leg.
Pressing the right foot to the left knee with the left hand, at the same time we make a rocking movement of the foot in the ankle joint up and down. We perform 5 times.
Then we change the position of the legs and, accordingly, the hands (Fig. 25).

The exercise well kneads the ankle joint, contributes to the prevention and treatment of flat feet, and relieves leg fatigue.

We feed the body forward and sit on our knees for the next exercise.

IP - we sit on our knees, the shins and insteps touch the floor, the buttocks touch the heels.
Leaning our hands on the floor, we slowly tilt the body back and lie down on the floor with our backs. In this position, you need to relax as much as possible. We breathe calmly. Then we return to the starting position. To facilitate lifting, it is advisable at first to turn the upper part of the body slightly in any direction and rest your hand on the floor (Fig. 26).

The exercise not only increases the mobility of the joints well, but also contributes to the development of relaxation of the muscles of the legs and lower back, because only after being liberated, you can perform it correctly and to the end.

In the exercises of this part of the complex, the emphasis is on flexibility training (mainly the spine) and mastering the relaxation technique. The important role of flexibility and relaxation (“gentle” and “weak”) is often emphasized in the statements of the ancient scholars of the East. Flexibility was highly valued by Oriental medicine: “A person at birth is gentle and weak, and at death he is strong and hard. Strong and firm is that which perishes." Such regular exercises contribute to the prevention of premature aging of the body, increase its performance.

IP - we stand, feet shoulder-width apart, hands folded behind our backs, head straight. The exercise consists of 4 parts (Fig. 27).
1. We describe a circular movement of the head to the left, then to the right. Breathing is arbitrary.
2. On exhalation, we tilt our head to the right, on inhalation we return back. Then we repeat the cycle to the left.
3. On exhalation, we make a sharp tilt with our head forward, while inhaling, we return to the starting position. We repeat 4 times. Then we tilt our head back in the same way. At the same time, the teeth are clenched, while exhaling, we stretch the corners of the mouth and make a sharp hissing sound.
4. On exhalation, we move our head forward, without tilting, pushing our chin forward - the movement resembles the movement of a goose's head. Through clenched teeth we make a long hissing sound. We repeat 4 times.

Exercise activates blood circulation in the vessels of the neck and head and helps prevent cervical osteochondrosis.

IP - we stand, feet shoulder-width apart, arms lowered along the body, fists clenched.
We make full circles with our hands, gradually increasing the speed, first forward, then back. We do not bend our arms at the elbows (Fig. 28).

Exercise well develops the shoulder joints, increases the mobility of the hands. In ancient Eastern medical treatises, it was believed that the hands are "lords of power" only when they are mobile in the joints. In this case, they are "able to topple a mountain and churn the ocean."

IP - we stand, feet shoulder-width apart, arms bent at the elbows and raised to the chest, palms turned down, forearms horizontal.
On exhalation, we turn the upper part of the body to the right as much as possible, the hips are motionless. At the same time, the hand and forearm of the right hand are turned outward, so that at the end of the movement the palm is directed upwards. The hands are holding the ball.
Similarly, when turning to the left, the right hand turns palm down, and the left hand palm up (Fig. 29). We repeat the exercise 7 times.

Exercise increases the mobility of the spine, activates the work of the respiratory muscles.

IP - we stand, feet shoulder-width apart, arms freely lowered.
On inspiration, we spread our arms to the sides, slightly bending at the elbows, the hands are bent inward, the palms are turned towards each other, the fingers are apart.
On exhalation, we squat on a full foot and at the same time lower our hands forward and down, while the hands are bent back, palms open forward, fingers pointing up.
While inhaling, we get up and at the same time spread our arms to the sides, as described above. We repeat the exercise 7 times.
When performing the exercise, we concentrate on breathing, imagining that expansion and contraction of the ball alternate in the chest. When getting up, we try to imagine that we are lifting ourselves with our hands, concentrating our attention on the back of the hands (Fig. 30).

The exercise is of a power nature and at the initial stage of training is aimed at developing the muscles of the legs.

IP - we stand, the right leg is bent at the knee, the left is straightened and set back. Approximately 60% of body weight is on the front leg. The right hand is raised above the head, the palm is turned up. The left hand is lowered down, the brush is bent, the palm is turned down, the fingers are directed forward.
Relaxing, we squat down for two counts on the exhale, take our hands back, then also on the exhale, straightening the right leg and bending the left knee, we turn 180 ° to the left. In this case, the position of the hands does not change.
We squat down for two counts, take our hands back, then turn 180 ° to the right, return to the starting position. We repeat 7 times.
When turning, try not to lift yourself up and turn due to the movement of the hips. Make sure that the foot set back is completely touching the floor with the sole (Fig. 31).

The exercise resembles a deep lunge well-known to sports fans and serves the same purpose - the development of mobility of the leg joints.

IP - we stand, legs wider than shoulders, steps are parallel. We sit down completely on the right leg, the left is straightened, the fingers are pointing up. With the right shoulder from the inside we rest against the knee. To maintain balance, you can lean on the floor with your hands.
We transfer the weight of the body to the left leg, straighten the right leg and turn the toe up. We repeat the exercise 4 times.
Then we perform the same exercise without lifting the feet of the straightened leg from the floor. The feet should be parallel, with our hands we press the insteps of the foot to the floor. We repeat 4 times.
This posture resembles a heron holding a fish with its paw and pulling it out with its beak. When transferring body weight from foot to foot, try not to rise up, but to perform the exercise in the lowest possible position. Do not tear off the foot of the leg on which we sit from the floor (Fig. 32).

The effect of this exercise is similar to the effect of the previous one.

IP - we stand, the right leg is bent at the knee and put forward, the left leg is straightened and set back. Keep the body straight.
We move the left leg back with a sliding motion, at the same time we straighten the right leg and sit down in the “twine”. For safety, we lean on the side with our hands on the floor. We strive to relax the legs as much as possible and, gradually pushing them apart, we sit lower and lower. Breathing is arbitrary.
Then we turn 90 ° to the left and switch to the frontal split, resting our fists on the floor shoulder-width apart. Bending your elbows, lie down on the floor and try to touch the floor with your groin and chest. Straightening your arms, we feed the pelvis back. We repeat the exercise 4 times.
We transfer our hands between our legs and rest our fingers on the floor behind the projection of the center of gravity. We release the right hand and pull it forward, then change hands. Subsequently, having strengthened our hands, we lean on the floor with a smaller number of fingers.
We turn 90 ° to the right and in the “cross twine”, leaning forward, we rest on the floor with the back of the hands (fingers pointing up). Bending your arms at the elbows, we press ourselves to the floor; straightening your arms, we serve the pelvis back. We repeat 4 times.
We transfer our hands between the legs and rest our palms on the floor behind the projection of the center of gravity, the wrist joints touch each other, the fingers are directed along the legs. We release the right hand and pull it forward. We change the position of the hands (Fig. 33).

This is a rather difficult exercise, the effect of which is similar to the effect of exercises 31 and 32.

The mobility of the joints of the legs provides ease of movement. It was highly valued by the doctors of the ancient East. The medical treatise "Huangdi Nei Jing" says: "If a person moves quickly and easily, then the energy in him moves smoothly." If a person's joints are stiff, then their energy is "rough" and treatment is needed to remove blockages in the meridians and free the flow of energy."

Turn 90° to the right and move on to the next exercise.

IP - we sit on the floor, the right leg is extended forward, the left is bent at the knee, the knee is directed to the left and touches the floor.
As you exhale, lean forward and stretch your chest to your right leg. Helping yourself with your hands, hold on to the foot or shin. We repeat 4 times.
Then we turn our right shoulder forward and, stretching our left arm above our head, we bend our right side to the right leg. We repeat 4 times.
Rolling on the buttocks, we turn 180 ° to the left and change the position of the legs. We perform the exercise, leaning towards the left leg (Fig. 34).

Exercise increases the mobility of the joints of the legs and spine.

Turn 180° to the right and move on to the next exercise.

IP - we sit, crossing our legs bent at the knees, the right one on top, with our palms clasped the knees of the same name. As you exhale, roll onto your back, tilt your head, pressing your chin to your chest. At the same time, we hold our arms bent at the elbows in front of the chest and slightly to the right, as if covering the head, the palms are open, the thumbs are set aside and touch each other.
On inspiration, we return to the starting position (Fig. 35). We repeat the exercise 7 times.
When rolling back, make sure that the legs do not lag behind the movement of the body, and vice versa, when rolling forward, the body does not lag behind the legs. The back should be as arched as possible.

When performing the exercise at the moment of rolling, important reflexogenic zones and points of the back and lower back are stimulated, which have a tonic effect on the activity of the central nervous system. The vestibular apparatus is trained.

At the last swing, we do a somersault back over the left shoulder and kneel, moving on to the next exercise.

IP - we kneel, knees are maximally apart to the sides, with the palms of outstretched arms shoulder-width apart we rest on the floor, the torso is parallel to the floor, feet together, heels look up, big toes rest on the floor with pads, face is turned down. We take a breath, at the same time we raise our head and bend in the lower back, while the body is fed forward with the chest. Then, as you exhale, bend your arms at the elbows, leaning forward and down. We continue this movement, and then touching the surface of the floor with the chest, we take the body back, constantly keeping the upper body closer to the floor. At the end of the movement, the fingers are pressed up, the forearms touch the floor, the legs at the knees are bent as much as possible, the arms at the elbows are somewhat straightened. While inhaling, unbending the legs at the knees and straightening the arms, we raise the body forward and upward, bend the lower back and slightly lower the head.
When performing this exercise, the chest makes smooth circular movements in a vertical plane forward-down and back-up.
Then the exercise is also performed with circular movements in a horizontal plane. In this case, the hands must be placed wider than the shoulders. The movements are made as follows: while exhaling, we tilt the body back, bending the knees as much as possible and pushing up from the floor with our hands, then we move the body to the right, bending the right arm at the elbow, pushing up from the shelf with the left hand and lowering to the right shoulder. Continuing to move forward and to the left, we inhale, straightening the right arm and bending the left at the elbow. Completing the movement to the left, we begin to feed the body back, while exhaling. Performing this exercise, we strive to keep the chest closer to the floor, imagine that the tension from resting the arm on the floor is transmitted diagonally to the opposite part of the abdomen.
The exercise is performed in the same way on the other side (Fig. 36).

This exercise is an excellent way to warm up all the major joints of the body.

IP - similarly to exercise. 36. As you exhale, leaning forward, bend your arms at the elbows and move the right shoulder forward and the left shoulder back. At the same time, we turn the right hand with the elbow forward, fingers towards ourselves.
We serve the left shoulder forward, the right shoulder back, turning the left elbow forward, and the hand with the fingers towards ourselves, the right elbow towards ourselves, the hand with the fingers forward (Fig. 37).
We repeat the exercise 7 times.

The exercise develops the joints and muscles of the hands well, in addition, it is a basic exercise necessary for mastering more complex “snake movements”.

IP - kneeling, knees slightly apart, touching the heels with the buttocks, touching the floor with the rises of the feet. Keep the body straight. The arms are bent at the elbows. The right forearm is vertical, the open palm is turned to the face. The left palm clasps the right wrist from the outside, the thumb presses on the knuckle of the right little finger.
On exhalation, bending the right arm at the wrist joint and turning the hand around the vertical axis to the right, we lower our hands and press them to the stomach just below the navel.
While inhaling, we raise our hands to the level of the head, straightening the brush to its original position. We repeat 4 times.
Turning the right hand inward under the left, we put the left palm on the back of the right hand. The fingers are pointing forward. The right shoulder and forearm are horizontal.
As you exhale, draw your hands to your chest and right shoulder. Then, without tearing the hands apart, we change the position of the hands and repeat the exercise, pulling the hands to the stomach, chest and left shoulder (Fig. 38).

In the first part of the exercise, simultaneously with kneading the wrist joint, the “zhong-zhu” point is massaged, which helps to prevent rheumatic pain. The development of the wrist joint stimulates the work of the heart.

IP - we stand, legs together, arms freely lowered down. Taking a breath with the stomach, we move the pelvis forward, while raising the right leg, bending it at the knee, the thigh parallel to the floor, the upper body leans back. At the same time, the arms are raised forward and to the sides at shoulder level, the hands are relaxed, the fingers are slightly apart, the elbows are slightly bent. As the hands move, the palms turn inward, the fingers look at each other, the hands are maximally bent at the wrist joints. Inhalation is limited to the middle part of the lungs, without leading to the filling of their upper sections with air. Exhaling, we slowly return to the starting position (Fig. 39).

When performing the exercise, the internal organs of the abdominal cavity are massaged, the respiratory muscles are strengthened, and the exchange in the middle and lower parts of the lungs is activated.

The complex ends with the exercise "Hands push the sky." Let's repeat 3 times.

In this article you will find a video with basic wushu techniques - the ABC of the entire technical arsenal of this Chinese martial art. Basically, the success of the training depends on whether the practitioner can learn the basic Jiben Gong technique. When studying the basics of the martial art of wushu, you need to work out all the movements and bring them to perfection. The basic wushu technique is so important that even professional wushu masters start training with this technique after warming up.

Vladimir Fateev's video is made for beginners, everything is very clearly explained in it. It seems to me that this is the most convenient way to parse all the movements of basic exercises without leaving home. Of course, you will not be able to achieve perfection in learning wushu at home, but it is quite possible to familiarize yourself and start.
Do not forget that before starting the basic Jiben Gong exercises, you need to thoroughly stretch all the limbs so as not to inadvertently injure yourself and harm your body. And also we must not forget about the spiritual part of the exercises. During training, your mind should come in peace and quiet, as the abundance of everyday thoughts jumping in your head can affect the quality of your training as a whole.

Wishing you all the best and happy training.

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