Important notes.

All the exercises from this article are done ten twenty times, I will write in which how much, but first, if it is difficult for you, you can do as many times as you can withstand, and over time, it is desirable to bring the number of times to the norm.
Movements should be sharp and quick enough to make you feel comfortable.

Breath.

The entire course of training is carried out by the nose. You will need to learn how to breathe with the diaphragm, and not with the lungs, since in wushu gymnastics such breathing is considered correct. This is done when you inhale the air through your nose, the stomach should protrude, when you exhale, draw in, while the chest remains motionless.
You need to breathe evenly, just like breathing with your chest. Over time, you will get used to it, and you will not even notice that you are breathing with your diaphragm. In general, there are several types of breathing in Wushu, but more on that in another article.

1. I start the exercise by stretching the pectoral muscles. The arms are bent at the elbows, the elbows are raised to shoulder level, the palms are open and look down, the middle fingers look at each other.
We begin to move the elbows back in a count of one or two. Returning after each movement to its original position
Then we straighten our arms and also one or two in a row, make jerks back, and return to the same line with the shoulders.
These movements, alternating, we repeat ten times each

2. The next exercise is also for stretching. pectoral muscle and the development of the shoulder joint.
We raise right hand up, the palm can be clenched into a fist, left along the seam down. We start moving the hands back one or two times, then change their position, the left hand goes up, the right down, repeat the movement. The exercise is done ten times in each position.

3. Next, we begin to warm up the lumbar region of the back, hands are lowered down, approximately at an angle of forty-five degrees relative to the body, palms are clenched into a fist. We make turns from the right to the left, but first with an effort to the right, and then to the left ten times.

4. Next exercise
The arms are spread apart in different directions, forming one line at shoulder level. The palms are bent into a fist. We begin to develop the joints of the palms, rotating our fists forward and backward twenty times.

5. Next, we develop the joints of the forearm.
We bend our arms at the elbows at ninety degrees and begin to rotate twenty times, first inward to the chest and then outward from the chest, while trying to keep the forearm in line at shoulder level.

6. In the sixth exercise, warm up the shoulder muscles while developing the shoulder joints.
For this exercise, you need to lower your hands at the seams, your palms can be clenched into a fist, or you can leave your palms unfolded, unfolded a little more difficult. We do twenty rotations with outstretched arms back and forth.

Many martial arts techniques have been preserved since ancient times, i.e. each technique is a transfer of many years of historical experience, knowledge in the field of martial arts, teaching methods, etc. Therefore, we say that martial arts is an exchange of this knowledge, the winner in them is the one who knows the technique better, who knows how to conduct it more correctly, who trained more.

When preparing a combatant, a system of physical exercises is used, organized during training sessions. Training is a physical education process aimed at achieving athletic performance.

The objectives of the training are health promotion and all-round physical development, the formation of the necessary skills, the consolidation and improvement of the skills of the chosen type of single combat, the upbringing of moral and volitional qualities, the acquisition of knowledge about martial arts.

The structure of the classes.

All educational-training and independent training sessions have a similar structure and consist of three parts: preparatory, main and final.

The preparatory part - warm-up, aims to warm up the body, prepare the musculoskeletal system and internal organs to the work ahead.
Important feature yu warm-up in martial arts is correct breathing and complete concentration.

The main part is devoted to the study or improvement of technique, as well as the development of the motor qualities of the students. Its content depends on the training period, the fitness of the athlete and other conditions.

The final part of the workout is used to switch from work to rest.
This is the creation of conditions for the accelerated course of recovery processes.

Training methods.

The main methodological arsenal of training is a system of methods highly regulated exercise... This broad group of methods includes many varieties, in particular:

• methods of dismembered constructive exercise and methods of holistic exercise (technical training);
• methods of selectively directed exercise and methods of generalized (with a general effect on the athlete's complex of abilities) exercise (physical fitness);
• methods also differ in terms of the standard or variability of the associated influences, their discontinuity or continuity:

One of these methods can be considered repeated method, which is characterized by the repetition of the same movements or ligaments several times at intervals for rest. At the same time, it is necessary to steadily maintain the quality of movements and speed.

The number and duration of exercises depend on the training objectives, the characteristics of training glycolytic and oxidative muscle fibers, the functional state of the athlete, the characteristics of the volume and intensity of the load, and other conditions.

Circular method- alternate execution of various exercises, selected and combined into a single scheme. For each exercise, a place is determined, there can be 8-10 such places. On each of them, the athlete performs one of the exercises.

Variational (variable) the method is based on changing the main characteristics and parameters basic exercises and complexes. An example would be training basic stances at a slower pace, training jumping and walking on the sand, training with heavier weapons, etc. This method is characterized by continuous operation with varying intensity.
An example of such training can be at first working out a blow slowly, focusing on the trajectory of movement, then at high speed, then with a release of force and dynamic tension.

Also this group includes method of continuous exercise.

Game method allows to train such qualities and abilities of a combatant as agility, quickness, resourcefulness, independence, variability. The effectiveness of the method is explained by the high emotional background that accompanies participation in games.

Competitive method- performance of complexes or fights in conditions close to competitions.

In addition to those mentioned in the process of sports training and in close connection with it, many other means and methods are used. This is primarily general pedagogical(methods of verbal and visual explanation, methods of motivation, persuasion, accustoming, etc.)

The volume and intensity of training loads.

The total amount of loads is derived from its volume and intensity. In the broadest sense, workload refers to its length over time and the total amount of work. The concept of the intensity of the load is associated with the intensity of work and the degree of its concentration over time. An important feature of training is the correct combination of these parameters. Usually this is a combination of volume and intensity, which is characterized by an inverse proportionality: the larger the volume of the load, the lower the intensity, and vice versa. Loads with the maximum possible parameters of volume and intensity are used significantly infrequently. The correct use of these parameters is a great tool in the hands of the trainer to help avoid fatigue and overtraining of the athlete.

Training of technical actions.

When we talk about performing a motor action, we always mention the concept of "technique". Technique is understood as the most effective way of performing an action, or, they say, rational execution.

The technique of a motional action is the result of a search, analysis, testing in practice of the methods of its implementation by masters. The rationality of the technique is assessed according to its parameters (dynamic, kinematic, time, speed, etc.), but in single combats the solution of a motor task depends on the athlete's reaction, the choice of the necessary action, accuracy, assessment of the motor situation.

Tactical training.

A technique is a technique used to achieve victory. The use of individual techniques in single combats does not always turn out to be effective, since the preparation of the technique and its implementation take time, while it is not difficult to guess the intention of the attacker. Therefore, most masters have one thing in common, they use the so-called combinations of attacks, using preparatory and final techniques, the conduct of which is subordinated to a single tactical goal.

Tactical training means rational use tactical actions in order to create favorable conditions for the planned reception.

Stages of teaching motor actions.

The motional skill is based on knowledge about motion, preliminary motional experience. In the process of multiple repetitions, motor actions become habitual and coordinated. Skills are transferred to motor skills. Movements occur as if automatically, without directed concentration of attention to details. Knowledge of the basic laws of motional skill formation, improvement of motional actions significantly accelerates the mastery of new movements, forms strong motional skills.

The process of mastering a new movement takes place in three stages:
1. Acquaintance with the new movement.
2. Formation of motor skills.
3. Formation and improvement of motor skills.

At the stage of familiarization with a new movement, the student listens to the coach's explanation, watches the demonstration of the movement. After that, he makes the first attempt to perform a new element in general terms, while performing the element in full or in parts. An important feature of training at this stage is the correct execution of the technique. For this, it is important to focus the student's attention on the key points ("pivot points") of the technique or movement. For example, when practicing a direct punch with a fist, the student focuses on important "points of reference": fist, shoulders, interaction of two hands, body work, direction of gaze.

At the stage of motor skill formation by means of multiple repetitions, techniques are brought to a perfect form. A holistic method of performing an exercise with selective working out of individual details is widely used.

At the stage of formation and improvement of a motor skill, techniques are worked out in real and even complicated conditions. This is the longest preparation stage.

Competitions.

Competitions are a very important component of the training process. It is no coincidence that they say that the real growth of an athlete's skill occurs in competitions. Change of opponents, i.e. a constant change in the conditions in which a combatant improves technical actions is the most effective remedy for the growth of sportsmanship.

Approvals.

In the martial arts, normative methods of quantitatively setting tasks and assessing the results of their implementation are widely used. Each hit, hold, throw has its own control and evaluation value. By fulfilling or not fulfilling various technical elements, one can judge how the tasks are being implemented, what is the effectiveness of means and methods, how much it was possible to influence the dynamics of the growth of technical skill and motor abilities.

It is no coincidence that in martial arts, which are complex coordination sports, special attention is paid to the development and implementation of standards for certification for belts.

Training in Wushu. The basics of craftsmanship.

Trainings in Wushu are built on the basis of understanding the goal that the student sets for himself. It is generally accepted that it can be a health-improving, sports or combat orientation, that each of these components has its own means and methods for achieving it. There is another approach to understanding Wushu training.

Features of trainings and competitions in judo, sambo, shuajiao.

Throughout the development of the entire history of the development of human society, wrestling served as a universal means of physical education of a person and his preparation for labor and military activity. Gradually, the comprehension and formation of technical actions took place, the nature and characteristics largely depended on the conditions of the lifestyle and traditions of different peoples. We will consider three types of wrestling that have gained fame and popularity around the world. These are the Japanese wrestling "Judo", the Chinese wrestling "Shuaijiao", and the wrestling formed from the national types of wrestling of the USSR "Sambo".

Karate training.

Karate is one of the oldest martial arts on earth. It originated on the island of Okinawa by mixing the techniques of Chinese wushu and the techniques of local wrestling.
Karate gained particular relevance after the capture of Okinawa by Japan and the introduction of a ban on carrying weapons. local residents... Initially, karate was called the "Chinese hand". The father of modern karate is Gichin Funakoshi, who came from Okinawa to Tokyo at the beginning of the 20th century, where he held the first demonstration of karate.

Taekwondo training.

Of all the Korean martial arts, taekovondo is the best known.
Taekwondo is a martial art that emerged as a collection of ancient Korean martial arts. In Korean, Taekwondo means "the path of the foot and hand". Characteristic feature Taekwondo is a widespread use of kicks, as well as kicks and kicks in jumping. This type of martial arts draws on thousands of years of experience in traditional martial arts, while using the best that has been created by modern science.

Throughout the long history of the development of martial arts, on the basis of in-depth analysis and testing in practice, a huge work has been done to optimize the execution of movements and technical actions, a wealth of experience has been accumulated in the field of biomechanics of movement. And these are not just features or a manner of performance or a general culture of movement inherent in each type, but important principles and patterns, a rational and thoughtful structure of building a movement, as well as training methods in order to increase motor capabilities when using martial techniques. It is important to understand this unique opportunity on the way to learning martial arts.

Wushu Classes and Seminars for Adults

WUSHU-EXPERT

Seminar on the topic: "Changbin - fencing with spears".

Seminar topics:

1. Wellness techniques of wushu
2. Duanbing - short arms fencing
3. Changbin - long weapon fencing
4. Traditional wushu trends
5. Self-defense and hand-to-hand combat
6. Fighting Shuaijiao

More details on the official website WUSHU-EXPERT www.wushu-expert.ru

Effective self-defense for women based on the tunbei system.

The self-defense lesson program includes techniques that do not require great physical strength, strikes in the most dangerous zones for a person, important principles and methods of using the enemy's strength, as well as the study of advanced strike techniques. This seminar will be useful not only for women, but for all those who care about their safety.

Fundamentals and basic techniques of the styles included in Tongbei: Baji, Pigua, Fanzi, Chojiao.

Understanding the relationship of these Wushu styles, good training of basic techniques, will help you not only to learn well and effectively use this system, but also to create your own unique self-defense technique based on it.

Fencing at a short distance (sword dao, jian) and long distance (spear qiang).

For 20 years of experience of working with Chinese masters, a whole system of training and application of the main technique of spear fencing - "la na zha" has been developed. Also, the technique of movement, maneuvering, interaction of spear techniques and body work is analyzed in detail.

Fencing with the use of the two-handed sword miao dao and the bian gan stick.

The program of the seminar includes 16 techniques of the miao dao sword based on the famous technique compiled by the patriarchs of traditional wushu Ma Feng Tu and Guo Chang Sheng - miao dao against the spear, as well as the biangang technique wu ying qi shou, shi san fa.

Wellness system tongbei da jia zi.

Movements in Tongbei Da Jia Zi are performed in a slow rhythm with small accelerations, naturally and freely, with concentration on the inner state and even breathing. Particular attention in movements is paid to the coordination of feet and hands, knees and elbows, hips and shoulders, as well as the interaction of breathing and the flow of internal energy.

The wellness system Tongbei Da Jia Zi includes more than 100 techniques. This video demonstrates the basic techniques of this system. This video can be used as a tutorial.

The Five Elements Center invites everyone to attend Wushu (Kung Fu) classes for beginner adults in Moscow (Kurskaya metro station). If you want to practice traditional Shaolin Wushu, smoothly rising from the basics to the heights of mastery, sign up for a group and come to classes at our center.

Wushu classes for beginners pass three times per week: on Mondays, Tuesdays and Thursdays (see), classes start at 19:00 !

The cost of a trial lesson 500 ₽ .

Additional discounts are provided for a permanent training group, as well as for promotions.

Training within the walls of the center is structured in such a way that a person even with average abilities after a while, he gets all the basic skills necessary for a free fight. The ability to move, block blows and attack at the same time, feel the distance and rhythm, develops the skills of tactile sensitivity, the ability to anticipate the opponent's movements and react to them in the correct way.

HOW THE TRAINING GOES

The training is structured as follows. Starting to practice traditional wushu, you will find yourself in a group for beginners, where you will get acquainted with the basics of wushu and study the initial stage.

In practice, this means that you will do joint gymnastics(according to the Shaolin Monastery method), learn the basic movement and racks, hone performance individual blows and complexes exercise. Touch one of the complex Yijinjing... Learn about the history and traditions of the school. The study of the initial stage takes 24 lessons.

Usually by this time the body and muscles are tightened, posture is corrected, metabolism is normalized, pains disappear in the back and joints, are cured small and medium ailments, rises activity and energy organism.

Now, when the body is ready for higher loads (both physically and energetically), you can proceed to pair work, the study of working with weapons, as well as working with energies - Shaolin Qigong.

By this time, you will be transferred to the permanent group and will be given the opportunity to take the initial stage exam.

Constituency students receive access to closed training materials on the site, as well as a special discount for further training.

Successful passing of the initial stage exam will open for you access to the materials of the first stage of education and the opportunity to attend classes at special (significantly lower than basic) rates.

Further stages of mastery are the main ones - exams for them are held as soon as the student is ready. At the same time, confirmation of the development of the next stage provides for passing the exam twice - once within the walls of the center and once in China in the Shaolin Monastery. For this we organize and conduct to China.

Sign up for Wushu classes for beginners

Title: Buy the book "Wushu gymnastics. Starting from scratch": feed_id: 5296 pattern_id: 2266 book_author: I-Shen book_name: Wushu gymnastics. Starting from scratch

Healing practices of the East

Title: Wushu gymnastics. Starting from scratch

Series: Healing Practices of the East

Publisher: Vector

Pages: 128, ill.

ISBN 5-9684-0536-8

Format: fb2

ANNOTATION

Homeland of the eastern practice of wushu - China. Every morning, millions of Chinese take to the streets, courtyards, squares and parks and do a variety of physical exercises. wushu .

What prompts them to do this? This, of course, is the confidence that regular exercise in this gymnastics protects against disease and prolongs life. This attitude to wushu is based on deep national traditions, culture, ideas, rooted in ancient Chinese philosophy, considering a person in unity with nature.

The book will introduce you to wushu, but not as a martial art, but as a set of physical exercises to improve health.

Regularly practicing wushu will help to introduce you to a healthy lifestyle.

Wushu gymnastics. Starting from scratch

A perfectly wise man makes no mistakes. In the world, no one understands the meaning of his words, he keeps his thoughts in deep secrecy.

Guan Tzu (1st century BC)

Gymnastics wushu, in my opinion, are available not only to experienced athletes, but to everyone who seeks to strengthen their own health and get rid of a whole baggage of chronic diseases.

From time immemorial in Russia, and in many other civilized countries, a stereotype has formed healthy person: of course, tall, with an athletic torso, impressive muscle definition. But the East is a "delicate matter", or rather, thin and small. Therefore, in Asia, the ideal of a healthy person is a small man, quite well-fed, even with a small abdomen (because of abdominal breathing, and not love, it is tasty and a lot to eat). In addition, a healthy person, above all, should have pink satin skin, shiny hair, a smile and a calm, radiant look ...

The main signs of a healthy person in Eastern culture differ from European ones. This, of course, flexibility, mobility of joints and tendons, plastic movements, proper breathing and the ability to control your body and will. That is, there is, or rather, on the body, the harmony of the spirit and the carnal principle! The founder of the famous Shaolin wushu school, Bodhidharma, fourteen centuries ago educated his disciples according to the principle: "Through the perfection of the body to the perfection of the spirit."

Wushu is not only a martial art and sport, it is, first of all, therapeutic and health-improving gymnastics, psycho-training and, oddly enough, a philosophical system. Before developing the physical abilities of their body, Chinese teachers called for the improvement of the personality, for the search for harmony of a person with the world around him.

Literal translation of the term "ush at"-" martial art ". Having emerged several millennia ago, wushu represented the techniques of hunting and self-defense from animals and enemies. But later, the ancient Chinese came to the idea that, having such a powerful weapon as wushu in their arsenal, a person should be strong in spirit and master the skill of using it, so as not to harm the weak and defenseless. This can only be achieved through training, not just the body, but also the spirit.

Now, when hostilities are carried out using a completely different weapon than wushu, two new directions have emerged: self-defense without weapons and a system of preventive and therapeutic gymnastics.

The healing and health aspects of Wushu are an integral part of traditional medicine... It is known from numerous Chinese sources that “ who has mastered the wushu systems increases the protective properties of the body ... constant training gives practical skill in achieving good health and prolongs life ... then a person does not need whole pots of medicines". Art wushu develops on the basis of psychophysical training, during which a person activates and mobilizes the latent capabilities of the body.

Widest distribution wushu received after the formation in 1949 of the Chinese People's Republic... Teaching was introduced from the first grade in primary and secondary schools wushu as compulsory physical training.

Wushu is the most massive national form of physical and sports training in China, and today not only in it. Wushu is not limited to physical education and sports. Wushu is a fusion of gymnastic complexes and respiratory gymnastics, which include elements of acupressure and have health-improving and therapeutic-prophylactic significance, this is both sport and martial art, this is psychophysical training, and the visual arts, it is a philosophical system that determines the view of the world and even the very way of life.

Conventionally, three directions can be distinguished in wushu: health-improving, sports and military-applied, and each next direction includes the previous ones as an integral part.

In my book, I will introduce readers to the first direction, which is only a small tip of a huge iceberg called wushu.

Wushu of a health-improving orientation includes complexes of gymnastic exercises, basic movements of the body (hips, arms and legs), exercises for working out plastic movement, breathing exercises and massage complexes.

I will not dwell on the philosophical foundations of wushu, which are complex and related to the ancient and modern religious systems of China. The main task of my book is to introduce you to Wushu remedial gymnastics, which allows you to develop strength, flexibility, coordination of movements, improve health and, most importantly, is available to people with different levels of physical fitness.

Mastering these gymnastic complexes and basic movements will help to acquire the skills to use your strength when performing various hard work, develops coordination of movements and dexterity. These exercises can also be used as gymnastics to relieve fatigue and invigorate with a tense mental and physical labor and most of them do not require additional space and special conditions.

ELEMENTARY GYMNASTIC COMPLEX

Everyone should understand that wushu is not an easy out-of-town walk in the fresh air, therefore, before embarking on complex exercises, you need to prepare your body, weakened by diseases and idleness.

The proposed complex is a simplified system of exercises. Performing these simple exercises, you can not only stretch all the joints, muscles, tendons, but also "work out" the circulatory and nervous systems, internal organs.

If you are an extremely busy person and you do not have enough time to complete the whole complex, you, of course, can reduce the number of exercises, but this is the same as, " taking on the chest", forget " smell the crust". The effectiveness of the training will decrease significantly. Therefore, if you are seriously thinking about your health and plan to bring your body to perfection, you should not save time in the classroom, especially the initial ones. Remember that even a trained gymnast who has heavy loads during warm-up can be injured.

The more correctly and carefully you perform each exercise, the more positive effect reach. And although wushu Originally formed as a martial art, remember that the exercises I have given in this book are not imitations of martial movements. Therefore, do the exercises smoothly and gently. Otherwise, tendons and muscles can be injured.

Several important tips before you proceed with the initial complex.

It is best to do these exercises in the morning or evening after work (wash, brush your teeth, empty your bowels).

Clothing for classes should be loose. When exercising during breaks at work, loosen your belt and tie, unbutton the collar of your shirt, and remove your watch.

Do not exercise when you are very hungry; do not exercise earlier than 1.5-2 hours after eating.

Usually, according to the Chinese tradition, the exercises are performed while facing north.

Observe a gradual load, exercise regularly (preferably a little, but regularly).

Standing exercises

You can turn on cheerful music, preferably without words or with words in a foreign language, so as not to be distracted by comprehending the text (it is especially difficult to study if the lyrics of the song are completely meaningless - its words can get stuck in your brain for a long time, and the poor brain, instead of relaxing , will be forced to work on the analysis of the unanalyzed).

Each exercise must be performed at least 12 times.

Exercise 1

Starting position: legs apart, arms down.

For each count 1–4, we tilt the head forward, backward, right, left.

Exercise 2

Starting position

For each count, we make circular movements with brushes.

Exercise # 3

Starting position: legs apart, arms to the sides.

For each count, we make circular movements with our hands.

Exercise 4

Starting position: legs apart, in the hands of a gymnastic stick or rope.

Raise your straight arms up over your head and make a circle at the shoulder joints, and then return to the starting position.

Exercise 5

Starting position: legs apart, hands on the waist.

At the expense of 1-3, we alternately make springy tilts of the body to the left and right.

Exercise # 6

Starting position: legs apart, hands on the waist.

At the expense of 1-3, we alternately make springy tilts of the body to the right leg, left leg, forward, by 4 we return to the starting position.

When bending down, try to reach the floor with your fingertips or palms.

Exercise 7

Starting position: wide stance, legs apart with the torso tilted forward, arms to the sides.

For each count, we make turns of the body to the right and left.

Exercise 8

Starting position: legs apart, hands on the waist.

At the expense of 1-4, we make circular movements with the body to the right, 5-8 - to the left.

Exercise 9

Starting position: legs apart, arms to the sides.

On the count of 1, bend over backward, slightly bending your knees, touch your heels with your hands.

On count 2 - return to starting position.

Exercise 10

Starting position: legs apart.

We perform swings with the right and left feet forward, hands in front of us, slightly apart to the sides.

Lying exercises

« If you're in your apartment, lie on the floor, three-four", - Vladimir Vysotsky sang once; but even if you are at home, you do not need to lie down on the bare floor, lay a foam mat on it. And don't forget that you didn't go to bed to take a nap or relax! You lay down to cheer up and shake off the remnants of sleep.

Perform all exercises seven times. Finish with jogging, walking and breathing exercises.

Exercise 1

Starting position: lying on your back, hands to the sides, palms down.

1. Lower your raised straight leg to the right, then to the left.

2. The same with both legs at the same time.

3. Finally, make circles with both feet.

Exercise 2

Starting position: lying on your stomach, rest your palms on the floor.

Straightening your arms, bend, lifting your head and body.

Clasp your hands in the back in the "lock". Bend down without lifting your legs off the floor.

The same, but hands behind the head.

Exercise # 3

Starting position: lying on your back.

Bend your legs, straighten at an angle of 45 degrees, lower.

Raise your straight legs, bend them and return to the starting position.

As you lift your straight legs, try to touch the floor behind your head with your feet.

Exercise 4

Starting position: lying on its side, the left hand creates support in front of the chest, the right one behind the back.

Perform circular motions with a straight right leg.

Raise your straight legs.

Put your hands behind your head, lift the body.

Exercise 5

Starting position

Pulling your feet to you on the floor, raise your pelvis - "bridge" on the shoulder blades.

Place your palms on the floor. "Bridge" based on hands, feet and head.

The same, straightening the arms, with support only on the legs and arms.

Exercise # 6

Starting position: lying on your stomach.

Raise your straight legs alternately.

Grasp the ankles with your hands and bend.

Place your arms alongside your body, palms down. Leaning on your hands, raise your straight legs.

Exercise 7

Starting position: lying on your back.

Move to a seated position without using your hands.

Spread your legs wider, hands should be on the back of your head.

Move to a sitting position, make a tilt to the floor.

The same, but straight arms behind the head.

Move to a sitting position with a tilt to the leg.

Exercise 8

Starting position: lying on your back, hands behind your head.

Perform leg movements that imitate pedaling - "bicycle".

Crossing movements with straight legs raised at an angle of 45 degrees - "scissors".

Circles with straight legs in opposite directions.

Breathing exercise

We live at the bottom of the atmospheric ocean, which is about 100 kilometers deep. Air pressure is approximately 1 kilogram per square centimeter.

We know that you can live without food for more than 30 days and survive. But we can do without air for only a few minutes.

Many scientists state that the deeper a person breathes, the less breaths he produces in 1 minute, and the longer his life. People who breathe more often live shorter lives. This statement finds its confirmation in the animal kingdom: rabbits, Guinea pigs and all other rodents are frequent breathing, producing many respiratory movements in 1 minute. They do not live long.

And the main indicator health reserve organism, according to many Chinese masters wushu, is the duration of holding the breath. Therefore, periodically during the day, you need to perform a simple breathing exercise, which will not only allow you to improve your health, but also give you strength, make you balanced, and accelerate nervous processes.

The more vital energy a person has, the longer his breath hold, the more better conditions for concentration.

The ancient Chinese sages argued that the higher a person's level of consciousness, the more spiritual energy in him, the less he needs to destroy anything in order to preserve himself and in general in material, including food, water, and most importantly, oxygen ... It is clear that the opposite is also true: the more vitality a person has, the more concentrated he is, the less he breathes, less sickness, and the slower he ages.

Most of the processes in human body"Tied" to the breath. Alas, due to improper breathing, we burn (oxidize) in the fire of oxygen that we breathe. The oxygen that sustains our lives can harm our bodies if the body's defense mechanisms are malfunctioning. To tune your breathing and strengthen your defense mechanism against the harmful effects of oxygen, you must perform breathing exercise.

This exercise can be performed at any time while sitting, standing, lying down and while moving. This is a normal, slow, measured breathing. Control over it is the essence of the exercise and consists in focusing on the breath.

A distinctive feature of the breathing exercise is the partial blocking of the glottis for the purpose of some air inhibition. To do this, the muscles of the larynx are slightly tense. Breathing is accompanied by a slight hiss. On inhalation, a whistling sound is heard “ sss", On exhalation - hissing -" xxx". But remember: the sound is not formed by the vocal cords, not by the friction of air against the palate, as with snoring, but precisely due to the narrowing of the air passage. The source of the sound is not the bronchi or the nose, but the upper part of the larynx, located just above the Adam's apple.

Inhale quickly (a few seconds), mainly with your stomach.

You should try to stretch the exhalation as much as possible, make it slow, even, steady.

The duration of breathing (time of inhalation and exhalation) should be gradually increased, but only at the expense of the time of exhalation. In this case, you do not need any violence against the body. Don't tire yourself out. All attention is concentrated on a faint hissing sound.

Heaviness in the head, tinnitus, fever in the body, facial flushing, lethargy, fatigue, depressed mood after exercise are all evidence of overwork. If they are, therefore, you overdid it.

In the beginning, the duration of the breathing exercise should be a few minutes, add 1-2 minutes weekly. Subtlety lies in creating resistance to passing through Airways air.

SHAOLIN GYMNASTICS YUNS

You should not start your wushu classes with complex complexes. To begin with, I suggest you familiarize yourself with the exercises of Shaolin gymnastics for a young man - the method of basic training wushu .

Do not be afraid of the word “ youth": Initially wushu only men were engaged, and this first set of exercises implies the beginning of training already in childhood, hence the name.

But if you didn’t practice as a child wushu then it's never too late to start. Constant training and exercise will keep your bones and muscles soft and elastic, just like a child's.

Preparatory exercises

These preparatory exercises consist of the basic methods of training the whole body, and therefore the beginner wushu it is worth starting training with them, as well as an experienced wushu player - to warm up the body.

Preparatory exercises are not only necessary to warm up the body before performing more complex exercises, but also have a general health character. First of all, the exercises are good for kneading the muscles of the lower back, helping to increase mobility. lumbar spine, have a preventive effect for back pain and headaches.

The performance of these exercises 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.

At the same time, the maximum effect is achieved, which is associated with strengthening the abdominal press and massaging the internal organs of the thoracic region, the liver, and also the organs of the abdominal cavity.

Exercise 1. "Hands rest against the sky"

Starting position: legs together, shoulders slightly laid back, arms freely lowered along the body, palms touching the hips.

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Take a deep breath. Breathe in the lower abdomen. At the same time, the shoulders move forward, they should squeeze the top of the chest so that it does not expand. The buttocks are tense and tucked in with each movement.

Turn the palms outward, with the back side connect them at the bottom of the body, in the groin area (Fig. 1a).

After that, slowly raise your arms up, your chest should expand to take a deep breath. Raise your head up, keeping your eyes on your hands. Remember that when you move your hands, you should try to feel the pleasant warmth following your hands. Try not to tear your heels off the floor (Fig. 1b).

Exhaling slowly, relax a little and lower your arms through the sides down, bending at the elbows, straighten your fingers.

Lower your shoulders so that they squeeze your ribcage, exhale slowly, fully, your legs at the knees can be slightly bent. Cross your arms, right under the left, touching your forearms; palms up (Fig. 1c).

Raise your arms slowly while inhaling vigorously. Turn the palms outward at the level of the face (Fig. 1d).

Raise your head up, watching your hands, straighten your knees. Make sure that 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. Hands are tense in the palms and, as it were, rest against the sky (Fig. 1e).

We make a sharp exhalation and in a circular motion, spreading to the sides, lower our hands down. The elbows can be slightly bent, but the palms are facing down, the fingers are bent. Simultaneously with lowering the arms, set the left leg to the side shoulder-width apart, slightly bend the legs at the knees.

4. Finish the exercise with a brief exercise of the arms and whole body. Relax quickly and return to the starting position by placing your left leg against your right.

5. Repeat the exercise at least 3 times.

NOTE:

When performing the exercise, you should feel that you are releasing the body from the weight that was "held" above your head;

The exercise should be performed continuously, the movements should go from one to the other.

Exercise 2. "Dancing Dragon"

Starting position: the legs are closed and bent at the knees, the hands are tightly wrapped around the knees, the body is slightly tilted forward, looking straight ahead (Fig. 2).

Exercise order .

We begin with effort to perform circular movements in the knees counterclockwise 7 times, the hands impede the movement, increasing the load.

We repeat the rotation in the other direction.

NOTE:

You need to perform the exercise, trying to make the most sweeping movements.

Exercise 3. "Tail of a snake"

Starting position: sitting on the floor, the left leg is extended forward, the right leg is bent at the knee and lies with the foot on the left thigh (Fig. 3a).

Exercise order .

Grab the toes of your right foot with your left hand from the side of the sole.

Grasp the right ankle with your right hand so that your big toe is on the inside and the other four toes are pressing on the outside of the outside ankle.

Begin to forcefully rotate the foot in the ankle joint counterclockwise, holding the toes with your hand (Fig. 3b).

6. As you rotate your foot, stretch your toes in a small circle.

7. Perform the exercise on the other side, repeating the exercise 7 times with each leg in two directions.

Note:

Try to keep your body straight, breathing should be calm and natural.

Exercise 4. "Snake ring"

Starting position: the left leg is extended forward, the right leg is bent at the knee, the lift of the right foot lies on the left thigh, the foot is turned up as much as possible.

Exercise order .

Grasp the ankle of your right leg with your left hand.

Place your right palm firmly on your right knee.

On a slow exhalation, press your right knee to the floor, the leg impedes movement, increasing the load (Fig. 4).

8. Repeat the exercise 7 times with each leg.

Exercise 5. "Wounded bird"

Starting position: Left leg extended forward, right leg bent at the knee and raised.

Exercise order .

Wrap your hands around your right foot, which is stretched out with your toes forward. Try to keep the lower leg parallel to the floor (Fig. 5a).

Take a sharp breath, straighten your chest, while the foot tilts towards the groin.

Exhale slowly and try to pull your foot to your forehead (Fig.5b), even better if you can throw your leg over your head.

9. Repeat the exercise 7 times with each leg.

NOTE:

Make sure that your back is straight, try not to tilt your head forward to the leg.

Exercise 6. "Dragon on the ground"

Starting position: we lie on our back, legs extended, arms bent at the elbows are apart, shoulders touch the floor, forearms are raised, fingers are freely spaced (Fig.6a).

Exercise order .

Exhale slowly, lifting your legs up (Fig. 6b).

10. Take a sharp breath and slowly lower your legs to the starting position.

11. Repeat the exercise 7 times.

NOTE:

When performing the exercise, try not to bend your legs at the knees and do not tear the pelvis off the floor.

Exercise 7. "Pushing the ground"

Starting position: in support on outstretched arms, arms shoulder-width apart, 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 (Fig.7a).

Exercise order .

As you exhale, lower yourself, bending your elbows, touching the floor with your chest (Fig. 7b).

12. On a sharp breath, quickly return to the starting position.

13. Repeat the exercise at least 10-15 times.

NOTE:

When performing the exercise, the body should be straight, if it is difficult to push up on the fists, push up on the palms.

Exercise 8. "Boa constrictor dinner"

Starting position: lying on your back, legs are bent at the knees and pulled up to the stomach, knees are slightly apart; the head is slightly raised; the hands are wrapped around the knees; the fingers are slightly apart, the little finger and thumb are pressed against the outer and inner surfaces of the knee joint (Fig. 8a).

Exercise order .

Perform a counterclockwise circular motion with your knees, with your hands trying to impede the movement.

Bring your arms together with your knees to your shoulders and take a sharp breath (Fig.8b).

14. Bend your lower back up. Tilt your head towards your knees.

15. Then slowly, with an exhalation, bring your knees in front of your chest and with an effort squeeze away from you.

16. The exercise is repeated 7 times, then the circular movements of the knees are performed in the other direction.

NOTE:

The shoulders and head are raised, and the lower back is pressed against the floor. The breathing rhythm remains constant.

Exercise 9. "Resting lion"

Starting position: Sitting on the knees, the shins and the insteps of the feet touch the floor, the buttocks touch the heels (Fig.9a).

Exercise order .

Put your hands on the floor and slowly begin to tilt the body back, trying to lie with your back on the floor. Having reached the lowest possible position of the body, try to relax as much as possible (Fig.9b).

17. Return to starting position.

18. Repeat the exercise at least 10-15 times.

NOTE:

You need to breathe calmly;

To facilitate lifting, it is advisable at first to turn the upper part of the body slightly to either side and rest your hand on the floor.

Exercise 10. "Neighbor's Claw"

Starting position: standing, feet shoulder-width apart, arms folded behind the back, head straight (Fig.10a).

Exercise order .

While exhaling, tilt your head to the right, while inhaling, return your head to its place. Then repeat the same movement, but to the left (Fig.10b).

As you exhale, make a sharp tilt with your head forward (Fig. 10c), while inhaling, return to the starting position.

Tilt your head back as much as possible (Fig.10d). Grit your teeth, stretch the corners of your mouth as you exhale, and make a sharp hissing sound.

As you exhale, move your head forward without tilting, pushing your chin forward - this movement should resemble the movement of the head of a pecking goose (Fig.10e).

Make a long hissing sound through your clenched teeth.

Repeat the exercise 4 times.

Exercise 11. "Harvest time"

Starting position: Kneeling, knees slightly apart, buttocks touching heels, raising feet - the floor; keep the body straight; arms bent at the elbows; the right forearm is vertical, the open palm is facing the face; the left palm wraps around the outside of the right wrist, the thumb presses on the knuckle of the right little finger.

Exercise order .

As you exhale, bend your right hand at the wrist and, turning the hand around the vertical axis to the right, lower your hands to the level of the abdomen, below the navel, and press.

As you inhale, raise your arms to head level, straightening the hand to its original position. Repeat 4 times.

Expand the right hand under the left hand so that you can rest your left palm on the back of your right hand. Keep your right shoulder and forearm in a horizontal position.

As you exhale, bring your hands to your right shoulder.

Without taking your hands apart, change the position of your arms and repeat the exercise, pulling your hands to your stomach, chest and left shoulder.

Repeat the exercise 4 times.

Exercise 12. "Bird before takeoff"

Starting position: standing, feet together, arms down freely.

Exercise order .

Inhale sharply. Move your pelvis forward and lift your right leg, bending it at the knee, the thigh parallel to the floor, the upper body deviates as far back as possible.

At the same time, raise your arms forward and to the sides to shoulder level, the hands are relaxed, the fingers are slightly apart, the elbows are slightly bent.

As the hands move, the palms need to be turned inward, the fingers look at each other, the hands are bent as much as possible at the wrist joints (Fig. 11).

19. Exhaling slowly, slowly return to the starting position.

20. Repeat the exercise 4 times.

Basic hand movements

Man is the only animal that masterfully owns its upper limbs... Scientists still cannot create a mechanical device that could perform those movements that are available to anyone, even a person far from sports and music.

Exercises for the arms are of a strength nature and develop the muscles of the arms, chest and back, strengthen the muscle of the heart. In addition, the complex includes a number of exercises that activate blood circulation in the vessels of the neck and head and help prevent cervical osteochondrosis .

In addition, these exercises develop the shoulder joints well, increase the mobility of the arms, as well as the mobility of the spine, and activate the respiratory muscles.

Exercise 13. "The snake prepares to attack"

Starting position: standing straight, feet shoulder-width apart; the arms are bent at the elbows, the shoulders are pressed to the surface of the chest, the forearms are almost vertical, the hands are located at the level of the chest (middle position) and are turned with the palms down parallel to the floor, the fingers are directed forward; look straight ahead; the fingers of the brushes are, as it were, collected in a pinch, the brush resembles the head of a snake.

Exercise order .

On a slow exhalation, lift the right hand to the right up to eye level, keeping its horizontal position.

Slowly lower the left hand to the groin, slightly straightening the palm and bending the hand with the palm up, fingers pointing forward and to the right. Try not to straighten your left elbow to the end, and do not tear your shoulders off your chest (Fig. 12).

21. While inhaling, swap your hands.

22. Repeat the exercise 7 times.

NOTE:

When performing the exercise, you need to concentrate on the hands; during the movement, do not change the position of the elbows.

Exercise 14. "The dragon spreads its wings"

Starting position: as in exercise 13.

Exercise order .

On a slow exhalation, move your hands to the right to chest level, slightly bending at the elbows, palms facing each other. Imagine holding a ball (fig. 13).

23. Flip the left hand with the palm to the right and open it.

24. On inhalation, return to the middle position and on the subsequent exhalation move your arms to the left in a similar manner. Turn your head and look at the hand towards which you move your hands. Simultaneously with the movement of your arms to the right, transfer your body weight to your right leg.

25. Step left foot to the right. Step back with your right foot, sliding your toe on the floor. Bend both knees slightly. In the final position, the left knee is pressed against the right calf, the left leg rests on the floor with the pads of the fingers, the heel is directed up.

26. With the movement of the hands to the middle position, the legs return to their original position, and with their further movement to the left, do the same step with the right leg to the left.

27. Repeat the exercise 7 times.

NOTE:

Movements of arms and legs should be simultaneous;

As you move your arms, imagine that you are moving the ball from side to side at chest level; for simplicity, you can first perform the exercise in front of a mirror with a ball, standing still, and only then move on to moving your arms simultaneously with your legs.

Exercise 15. "The dragon prepares to fly"

Starting position: as in exercise 13.

Exercise order .

As you inhale, raise your right hand up to the level of your forehead, turn your hand with your palm forward and up, bending slightly forward.

At the same time, take the left elbow back, leave the left hand at the thigh (Fig. 14a).

As you exhale slowly, lower your right elbow down, covering your solar plexus. In this case, the hand remains at the level of the face and turns with the palm towards it (Fig. 14b).

With your left hand, make a sliding motion along the body forward and to the right, turning the palm outward, with your right elbow touch the middle of the left forearm (Fig.14c). To increase exhalation, bring your relaxed shoulders closer together.

28. Repeat the exercise with the left arm, pulling back the right elbow.

29. Repeat the exercise 7 times.

30. Having mastered the movement of the hands while standing, go to working out the movement in sync with the movements of the legs.

31. Bend your right leg at the knee, turning the knee and toe to the right. Bend your left leg at the knee, but not completely, and put it in front of the right heel, the toe touches the floor. Shift your body weight to your right leg.

32. While inhaling with your left leg, take a step forward, unbending your right leg and bending your left knee. Keep your left knee in line with your toe. At the same time, lift your left arm up and pull your right elbow back.

33. On a slow exhalation, put the right leg to the left leg, returning to the starting position. Lower your left elbow by moving your right forearm under it.

34. Hands return to the middle position.

35. Repeat the exercise 7 times with the simultaneous movement of arms and legs.

NOTE:

Perform arm movements with tension in a standing position, and only then proceed to working out the movement of the arms along with the movement of the legs, while the shoulder girdle should be relaxed, and attention is concentrated on the tips of the fingers.

Exercise 16. "Playing snakes"

Starting position: Stand straight, feet shoulder-width apart, arms bent at the elbows. The left forearm is raised, the hand at eye level is folded into the "snake's head", the right forearm is horizontal, touches the chest, the back of the hand touches the left elbow, the palm is turned forward and down, the hand is slightly bent at the wrist joint, the fingers are directed to the left and forward (Fig. 15).

Exercise order .

On a slow exhalation, rotate your right hand at the elbow along an arc of a circle to the right, rotate your left hand at the elbow in an arc to the right, the back of the hand touches the right elbow.

Repeat the movement to the left. Make sure that the hands make a small circle, sliding from under the elbow with the back of the forearm. Turn the palm first to the body, then in the upper position - down.

Repeat the exercise 7 times with each hand.

Having mastered the movement of the hands while standing, start practicing the movement in movement, simultaneously with the movements of the legs.

36. On a slow exhalation, simultaneously with the movement of the arms, take a step with the left leg to the right in front of the right leg. Shift your body weight to your left leg.

37. Tear off the right leg from the floor, touching it only with the toe, bend your legs at the knees, and the right knee should be pressed against the left calf.

38. While inhaling with a movement of the arms to the left, we take a step with the right leg to the right, the legs are bent at the knees, the feet are parallel, the knees are on the same vertical with the toes, make sure that the back is straight.

39. On a slow exhalation at the same time as moving the arms to the right, repeat the step with the left leg to the right.

Make four movements to the right, then the same amount to the left.

Exercise 17. "Gathering ripe fruits"

Starting position: legs shoulder-width apart, arms bent at the elbows and crossed in front of the chest in the area of ​​the wrist joints, right arm on top; palms facing up, shoulders pressed to chest.

Exercise order .

On a slow exhalation, straighten your arms, moving them forward and up, palms inward, fingers of the hands should be directed forward. Make sure that the forearms, pressing tightly, slide over each other.

As you inhale, return your arms to their original position.

Repeat the exercise 7 times.

Then, by changing mutual arrangement hands so that the left hand is on top, repeat the exercise 7 more times.

NOTE:

This exercise can be done at the same time as body movements; with a step with the left leg on the exhale, straighten your arms, pulling them and your left leg back to the starting position;

When doing the exercise, imagine that you are picking fruits from a tree and bringing them to you.

Exercise 18. "Head of a large snake"

Starting position: feet shoulder-width apart, hands folded together; the right palm is clenched into a fist, the left palm is tightly pressed to the fist, the elbows are apart, the hands seem to form a circle (Fig.16a).

Exercise order .

On a slow exhalation, lift your left elbow and forearm up, while moving your hands to the right and down (Fig.16b). Lower your right elbow and pull it back.

40. As you inhale, raise your right elbow, but the forearm and hand should be moved forward a little.

41. On a slow exhalation, move the hand to the left and down (see item 1).

42. Repeat the exercise 7 times, then, without lifting the hands from each other, change the relative position of the hands and repeat the exercise 7 more times, but in the opposite direction.

NOTE:

When performing the exercise, the hands and forearms describe a large circle, and at the same time, the hand, clenched into a fist, describes a small circle in the wrist joints.

Basic hip movements

The basic movements of the hips resemble the work of a pendulum: a regular swinging or twisting one. Moreover, the more complete the movement in one direction, the more powerful it is in the opposite direction.

During the exercise, 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 also trained along with the legs.

Exercise 19. "Boa constrictor attacks"

Starting position: standing straight, the right leg, slightly bent at the knee, is put forward for the length of a step, the left leg is also bent, the knee and toe are turned to the right; body weight mainly on the left leg; hands with the back of the hands are pressed against the lower back; the chest is protruding forward (Fig. 17).

Exercise order .

Inhale and straighten your left leg while pushing your pelvis forward. Transfer the weight to the right leg, which needs to be bent at the knee. Hands should slowly slide from top to bottom along the back towards the tailbone, performing a massaging motion.

On a slow exhalation, take your pelvis back and transfer your body weight to your left leg, moving to the starting position. Return your arms back to a position on the lower back, performing a massage movement with the back of your hands.

Do the exercise 7 times in each direction.

After that, move your hands to your hips. In the initial position, they are bent at the elbows, the hands touch the thighs, the palms are turned up.

Do the exercise 7 more times in each direction.

NOTE:

When performing the exercise, it is important that the shoulders do not move back and forth, and when straightening the leg set back, the head does not rise, the feet should not come off the floor; make sure your body looks like a swinging pendulum tied to the top of your head.

Exercise 20. "The boa constrictor dodges to the side"

Starting position: stand up straight, feet shoulder-width apart, arms freely lowered along the body, palms touching hips.

Exercise order .

As you inhale, bring your straight arms in front of you, connecting them with the backs.

Bend your arms at the elbows and, sliding with closed hands up the midline of the body, slightly bend the torso in the lower back, trying to tighten the tense buttocks (Fig. 18).

43. Continuing a slow breath, raise your hands to the upper chest and bring your elbows up as high as possible, as if protecting your head from the opponent's blow.

44. At the same time, turn to the left on the toes, with the right leg bent at the knee. Transfer most of your body weight to your right leg. Rotate your left foot to the left 90 degrees and touch the floor with your outside edge. Make sure that the head is in place and does not turn with the body, look only forward.

45. On a slow exhalation, complete the started rotation of the body and take the pelvis back, make sure that the back does not bend. At the same time, bring your elbows closer together, straighten your elbows, opening your palms up. Make sure that the forearms at the end of the movement are horizontal to the floor, and the elbows are as close as possible.

46. ​​Repeat the exercise 4 times in each direction.

NOTE:

Correct performance of the exercise is accompanied by the sensation of lifting the load lying on the closed hands, over the stomach and chest, and throwing it to the side when turning;

It is important that the whole body is tense at the last moment.

Exercise 21. "The snake wraps around the victim"

Starting position: as in exercise 20.

Exercise order .

As you inhale with your right leg, take a step forward, bending it at the knee. Bending at the elbows, raise your arms in front of you to the level of your head, palms forward. The left hand should touch the wrist of the right hand, and the right elbow should be slightly higher than the left (Fig.19a). Although the body flexes slightly forward, the shoulders should remain in place.

On a slow exhalation, rotate the body to the left 180 degrees, the pelvis moves forward, and the upper body back.

At the same time, the hands, left from below, right from above, make a circular motion and go down and rise up in a vertical plane, stopping at head level (Fig. 19b).

47. Bend your right leg at the knee, shifting your body weight to the same leg.

48. Slightly bend your left leg, the entire foot should touch the floor with toe first.

49. Turn on your toes to the right and return to the starting position.

50. Repeat the exercise alternately with the right and left legs 4 times.

NOTE:

When performing the exercise, it is important to focus on the formation of "locks", for this, twist the pelvis as much as possible in the direction of rotation, the knee of the supporting leg should look to the side; this position ensures the stability of the body in the final phase of movement.

Exercise 22. "The dragon accelerates"

Starting position: put your feet, as in exercise 22; extend your left hand forward and bend slightly at the elbow, shoulder and open palm should be parallel to the floor; lower your right hand to your thigh, keeping your open palm parallel to the floor.

Exercise order .

As you inhale, step forward with your right foot and at the same time move your right arm forward and up.

On a slow exhalation, bend the right leg at the knee, the left leg, also bent at the knee, move forward and place behind the right leg, while the toe touches the floor, the heel is directed upward, the left knee is pressed to the right calf. The body should be turned 90 degrees to the left, right side forward. Follow the movement of your body with your eyes.

Along with this, lower your right hand down with your palm, raise your left hand up, bending your hand at the wrist and turning the palm down. Keep your right hand parallel to the floor (fig. 20).

51. While inhaling, straighten your legs and rotate the body 90 degrees to the right, returning to the starting position, while taking a step back with your left leg, and then the same with your right leg.

52. Hands in a wide circular motion also return to their original position.

53. Repeat the exercise 4 times, then change the position of the arms and legs and repeat the exercise 4 times with the other leg.

NOTE:

Performing the exercise, make sure that your back is straight, and the left leg stands on the toe in sync with the arrival of the arms to the extreme position;

When performing the exercise, you can imagine that with the palm of your hand lowered down, you seem to slap on the ground, putting into the blow not only your hand, but the whole body.

Exercise 23. "Ring of the snake"

Starting position: as in exercise 21 .

Exercise order .

Bend your knees and rotate your body 180 degrees to the right. The left knee should be pressed against the Achilles tendon of the right leg, and the left foot should be pressed against the floor. When the body is tilted forward, the pelvis is retracted back (Fig. 21a).

At the same time, with a twist, bend your arms at the elbows and lift up to the level of your head. Cover the back of your head with your hands without touching your palms. Watch your hands (fig.21b).

54. Turn 180 degrees to the left, straighten and take the starting position.

55. Repeat the exercise 7 times in each direction.

Exercise 24. "Python attack"

Starting position: as in exercise 22.

Exercise order .

Step forward with your right foot, bringing your left knee to your right calf (fig. 22). Continuing the started rotational movement to the left, twist your legs, turning the body 360 degrees in relation to the starting position.

56. Move your right hand in a horizontal arc.

57. Bend your left arm at the elbow and place it across the chest parallel to the floor. Turn your right hand with an open palm forward, as if covering your head with your palm.

58. Straighten your bent legs and rotate your torso 180 degrees to the right. Return to the starting position with your right leg forward.

59. Repeat the exercise with the left leg also 7 times.

NOTE:

When performing the exercise, watch for a gradual decrease in body position in height throughout the exercise;

In this exercise, exhale for a longer time.

Basic leg movements

Basic leg movements contribute to the development of "snake" type of plastic, and also develop the mobility of the joints of the legs. According to the concepts of oriental medicine, this makes old age more distant.

Such exercises not only relieve tension and pain in the joints of the legs, but also contribute to increased mobility in the hip joint. Legs age earlier than a person, ”they used to say in the old days.

Exercise is also good for preventing and treating flat feet, relieve leg fatigue.

Exercise 25. "The snake wraps around the legs"

Starting position: stand up straight, put your feet shoulder-width apart, arms freely lowered.

The order of the exercise.

As you inhale, transfer your body weight to your left leg and bring your right knee forward and to the left, raising your leg to its toes and sliding it along the floor (Fig. 23).

60. On a slow exhalation, continue to move the knee in an arc forward and to the right, transferring the body weight to the right leg.

61. On inhalation, return along the same trajectory to the starting position.

62. Repeat the exercise 7 times with each leg.

NOTE:

In this exercise, the toe of the right leg, as it were, tracks the movement of the knee in its movement, but along a shorter trajectory, and the movement of the knee is ahead of the movement of the foot.

Exercise 26. "The snake wraps around the legs outside"

Starting position: as in the previous exercise.

Exercise order .

As you inhale, transfer your body weight to your left leg, and move your right knee forward and to the right, raising your leg to its toes and sliding it along the floor.

On a slow exhalation, continue to move the knee in an arc forward and to the left, and at the end of the movement, rotate the body to the left 180 degrees.

Place your right leg back and assume a front left stance. Bend your left leg at the knee and put it forward, the right leg should be straightened (Fig. 24).

63. While inhaling, rotate the body 180 degrees to the right and return to the starting position.

64. Repeat the exercise 7 times with each leg.

NOTE:

In this exercise, the movement of the toe should follow the trajectory of the knee.

Exercise 27. "The snake wraps around the legs"

Starting position: as in exercise 26.

Exercise order .

As you inhale, transfer your body weight to your left leg, and move your right knee to the left and forward, almost behind the left knee, and then in an arc forward and to the right.

On a slow exhalation, rotate the body 180 degrees to the left and straighten your right leg, move to the front left stance, bending your left leg at the knee.

While inhaling, return to the starting position.

Repeat the movement 7 times with each leg.

NOTE:

When practicing the movement, pay attention to the fact that the turn is made due to the movement hip joint, and at the end of the movement, the straightened leg was tense.

COMPLEX "18 PALS OF LO-VAN"

Wushu as a species physical culture promotes the all-round development of the body, the harmonious development of the personality. But the path to this is not as easy as it seems. Only regular training can improve health, make the body beautiful and, of course, rise to the heights of military skill.

The path to perfection is a difficult path of cognition, when a person in hard work "opens" himself, learns to manage himself and develops his latent abilities.

The first step on the path to excellence is the Chinese masters of wush at the complex is called "18 palms of Lo-Wang", named after the legendary Shaolin wushu master.

This complex includes numerous strikes and stretches. Remember: you will not be able to master the martial art of wushu on your own, therefore, perform these "strikes" not as actual strikes, but as smooth, measured movements.

Starting position: Stand up straight with your feet together, bring your heels together, your toes slightly apart, your arms naturally hang down, your fingers are squeezed together, your palms are facing inward, your chest is straightened, looking forward.

Exercise 1. "Boy bows to Buddha"

Step to the right half a step with your right foot, turn your body 90 degrees to the left, forming propping step.

At the same time, move the arms bent at the elbows from the bottom up and fold in front of the chest, slightly squatting on both legs, slightly tilting the body forward, watch your hands with your eyes (Fig. 25).

Rice. 25

Exercise 2. "Blow with the speed of the wind"

Step forward half a step with your right foot,

With the left hand, following the body, slowly apply a lifting blow to the left and down, in the groin, palm facing down, watch the left palm with your eyes (Fig. 26).

Rice. 26

Exercise 3. "doubles top and bottom finishing"

At the same time, kick forward with your right foot.

Grasp sharply in front with your hands, watch your hands with your eyes (fig. 27).

Rice. 27

Exercise 4. Lou Da swinging the weapon

Rotate the body 90 degrees to the left.

Pull your right leg to your left leg.

At the same time, bend your right arm at the elbow and place it across under your chest, palm inward.

With your left hand, bent at the elbow, make a movement from the bottom up and open at the left side of your face, palm forward, look forward (Fig. 28).

Rice. 28

Exercise 5. "An old saint sits in a cave"

Move your left leg to the left.

Bend your knees.

At the same time, the palms, describing arcs, are transferred to the chest.

Hands, bent at the elbows, are shaken at the wrist, palms are spread and turned forward, look forward (Fig. 29).

Rice. 29

Exercise 6. "The swallow unfolds its wings"

Leave your left leg in place.

Move your right leg one step behind your left leg.

At the same time, spread your arms from your chest to the sides, slightly bending at the elbows, palms facing forward, look forward (Fig. 30).

Rice. thirty

Exercise 7. "The Heavenly Prince lifts the pagoda up"

Take a step to the left with your left foot.

Rotate the body 90 degrees to the left.

At the same time, the hand is moved from the bottom to the left and up with a chopping blow, look to the left (fig. 31).

Rice. 31

Exercise 8. "Zhang Guolao is looking for a snake"

Rotate the body 90 degrees to the right.

Lower your right leg one step away from the inside of your left foot.

At the same time, the arms, following the body, go grasping forward and downward, looking forward (Fig. 32).

Rice. 32

Exercise 9. "White crane flashes its wings"

Raise your legs and swing to the right with a jump.

Quickly lift your right leg bent at the knee.

At the same time, turn your arms to the sides from your chest, looking to the left (fig. 33).

Rice. 33

Exercise 10. "U-turn with a double deckhouse"

Place your right foot on the ground.

Rotate the body 90 degrees to the right.

The left leg rises and kicks back.

At the same time, the hands from behind sharply cut forward and upward, look at the hands (Fig. 34).

Rice. 34

Exercise 11. "An Arhat (a person who has attained perfection) sits on felt"

Place your left foot on your knee a step behind you.

Bend both legs completely at the knees.

Hands, following the rotation of the body, describe an arc and at the same time, bending at the elbows, go from left to right, opening in front of the chest, look at the hands (Fig. 35).

Rice. 35

Exercise 12: Top and Bottom Doubles

Raise your right leg and kick it forward.

At the same time, with arms extended forward at chest level, a sharp grip is performed, look at the arms (Fig. 36).

Rice. 36

Exercise 13. "Virgo unwinds a cocoon"

Lower your right leg one step behind your left leg.

Rotate the body 90 degrees to the left.

The legs are in the squat.

At the same time, the right arm bends at the elbow and grabs the left in front of the chest, then is placed in front of the left shoulder, palm inward.

The left hand makes a chopping lift from the bottom left, palm back, look forward (fig. 37).

Rice. 37

Exercise 14. "A boy pulls a kite"

Come up.

At the same time, the outstretched right hand draws a small circle with the brush, then the fingers are folded together.

The left hand makes a sharp grip from back to front and pulls back a little, clenching into a fist, look at the right hand (Fig. 38).

Rice. 38

Exercise 15. "Boy bows to Buddha"

Stand fully on your right leg.

At the same time, spread your arms to the sides, and then bring them in front of your chest with open palms, look at your hands (Fig. 39).

Rice. 39

Exercise 16. "Ba-wan lifts the tripod"

Step back with your left foot.

Rotate the body 90 degrees to the left.

Lift your right leg and place it in front of the outside of your right foot.

At the same time, with your hands, following the body, describe the arcs in front of the chest, then bring them together near the head, performing a support over the head.

The fingers should be put together and opposed to each other, palms facing up, looking forward (fig. 40).

Rice. 40

Exercise 17. "Single whip"

Raise your right leg and move it one step to the right.

Bend your knees.

At the same time, spread your arms from your chest to the sides, palms facing forward, look forward (Fig. 41).

Rice. 41

Exercise 18. "Dumping palm"

Rotate the body 90 degrees to the right for a large step.

At the same time, the arms, describing arcs, return to the chest.

The right hand, slightly bent at the elbow, rushes forward, palm inward.

Squeeze your left palm into a fist and return to the lower back, look at your left hand (Fig. 42).

Rice. 42

Exercise 19. "Shining palms"

Rotate the body 90 degrees to the left.

Place your right foot next to your left.

Unclench your left fist and simultaneously with your right hand, make grasping movements in front of you.

Bend your arms at the elbows and place vertically in front of the chest on both sides of it, palms forward, fingers pointing up, look forward.

COMPLEX "SHAOLIN IRON PALMS OF YAKSHI"

Shaolin monks have developed a set of exercises to improve physique and increase arm strength. Yakshas - in Buddhism, forest and mountain spirits with superhuman strength.

This complex is especially useful for those with weak muscles. Although exercises for men are presented here, they are also beneficial for women. It's just that the results will differ: the muscles in men will become more traced, and in women, the muscle relief will become smoother and softer.

After the first exercises, muscle pain is possible. Pain is a consequence of normal exercise; it is not a contraindication to continuing training.

Starting position: Stand up straight with heels together, toes slightly apart. straighten your back; the arms hang naturally along the body, the fingers are clenched together and close to the outer sides of the thighs, the fingers are directed downward, looking forward.

Exercise 1. "An Arhat Sits on a Horse"

Bend your legs at the knees.

With your hands, simultaneously describe the arcs from the bottom up, then, bent at the elbows, describe the arcs inward.

Look forward (fig. 43).

Rice. 43

Exercise 2. "The wind sweeps away torn clouds"

Rotate the body 90 degrees to the left.

Bend your left knee.

The right hand follows the body, rises in front, palm down, fingers pointing forward.

The left hand makes a lateral push from left to right and stops at the right armpit, palm outward.

Look at your right hand (fig. 44).

Rice. 44

Exercise 3. "The hand is pushing the wall"

The right hand returns to right side abdomen, palm facing inward.

The left hand makes a sharp push forward, palm forward.

Look at the left palm (fig. 45).

Rice. 45

Exercise 4. "Lo-wan's palm"

Bend your right knee.

At the same time, the left hand, following the turn of the body, rises forward and upward.

The right arm, bending at the elbow, moves from outside to inside.

Look at your left hand (fig. 46).

Rice. 46

Exercise 5. "The Secret Arrow"

Raise your right hand forward and up at the same time.

Bend your left arm at the elbow and bring it down outward, palm down.

Look at your right hand (fig. 47).

Rice. 47

Exercise 6. "A monkey saddled a donkey"

Rotate the body 90 degrees to the right.

Bend your knees.

Hands alternately push forward, palms forward.

Look ahead.

Exercise 7. "The monkey is building a battle formation"

Rotate the body 90 degrees to the left.

Extend your left bent leg forward.

The left arm, following the body, draws an arc outward, then bends at the elbow.

The hand opens in front of the chest with the palm outward, fingers pointing up.

Bring your bent right arm back, palm out.

Look ahead (fig. 48).

Rice. 48

Exercise 8. "Catching fish with your hands at the bottom of the sea"

Raise your right leg.

Then lift your left leg and jump forward.

The right foot lands one step in front of the left.

The right hand grabs forward and downward.

The left hand grabs from front to back.

Tilt the body forward.

Look at your right hand (fig. 49).

Rice. 49

Exercise 9: Slide Cut

Legs simultaneously jump to the left.

Hands make a cutting cross movement.

Look left.

Exercise 10. "The Celestial Shows the Way"

Rotate the body 90 degrees to the left.

At the same time, move your right hand in a circular motion from back to front.

Return your left hand to your lower back.

Look at your right hand (fig. 50).

Rice. 50

Exercise 11. "Golden scissors"

Step your right foot forward and stomp it against your left leg.

The arms go from outside to inside and strike forward, crossing like scissors.

Look forward (fig. 51).

Rice. 51

Exercise 12. "Swallow Takes Off"

Step your left foot forward.

The right hand bent at the elbow performs a sharp chopping motion.

Raise your left hand behind your back.

Look at the right palm (fig. 52).

Rice. 52

Exercise 13. "Breathe out the wind"

Rotate the body 90 degrees to the right.

Bend your knees.

The arms form an arc from the outside to the inside, palms crossed backward.

Look ahead (fig. 53).

Rice. 53

Exercise 14: the wind is free

Continuing the movement from exercise 13, the right leg is shifted to the left, being behind and outside the left foot.

Raise your right hand from the bottom up, with your left hand chop to the left and back with your palm down.

Look ahead (fig. 54).

Rice. 54

Exercise 15: Flip the Clouds

Step left foot to the left.

Bend your knees.

The right hand cuts right and down.

The left arm is bent at the elbow from the outside to the inside, the hand opens, the palm is turned inward.

Look ahead (fig. 55).

Rice. 55

Exercise 16. "Disperse the clouds"

Rotate the body 90 degrees to the right.

Raise your right leg, bending at the knee.

At the same time, the left arm, bent at the elbow, delivers a pulling blow, the palm facing inward.

The right hand is struck from the outside to the inside.

The left leg crouches slightly.

Look at your left hand (fig. 56).

Rice. 56

Exercise 17. "Dig a cave"

Lower your right leg one step in front of your left leg.

Rotate the body 180 degrees to the left.

Perform a large forward jump with both feet.

The left leg drops one step in front of the right leg.

Tilt the body forward.

Slash forward and downward with your straight right hand.

With your left arm bent at the elbow, protect your chest.

Look at your right hand (fig. 57).

Rice. 57

Exercise 18. "Look for a snake"

Jump with your feet forward.

With your left hand, draw an arc from the inside out, then hack forward.

Bend your right arm at the elbow to protect your chest.

Look at your left hand (fig. 58).

Rice. 58

Exercise 19. "Kite"

Step with your right foot forward.

Rotate the body 90 degrees to the right.

Spread your arms apart from your chest at the same time.

Tilt the body slightly to the right.

Look ahead (fig. 59).

Rice. 59

Exercise 20: Rolling Thunder

Step left foot to the left.

Rotate the body 90 degrees to the right.

The right hand permeates the air from below to the right and up.

With your left hand, clenched into a fist, strike from top to bottom.

Look at your right hand (fig. 60).

Rice. 60

Exercise 21. "Rolling sky"

Continuing movement, jump to the left.

Land with your right foot in front of your left foot.

The left fist, following the turn of the body, performs an attacking movement with the forearm forward and up.

Move your right hand forward and upward and slap your left wrist.

Look at your right hand (fig. 61).

Rice. 61

Exercise 22. "Flight of butterflies"

Step back with your right foot.

Rotate the body 90 degrees to the right.

Bend your knees.

Unclench your left fist.

Bend your right arm at the elbow and shake it with your hand, opening your palm.

With your left hand, shake the brush down with your fingers.

Look at your right hand.

Exercise 23: The Flight Continues

Hands on both sides of the body perform shaking openings from bottom to top, palms facing forward.

Look to the left (fig. 62).

Rice. 62

Exercise 24. "Paired flight of butterflies"

Continuing the movement you started, step back with your right foot.

Rotate the body 90 degrees to the right.

Bend your right leg at the knee.

Hands go in arcs from outside to inside and down, then out again.

Hands, as if propping something over the head on both sides, touch the outstretched fingertips.

Look ahead (fig. 63).

Rice. 63

Exercise 25. "A boy bows to Buddha"

Move your right leg to the front and outside of the left leg.

Legs are crossed to the width of the feet, with toes facing each other.

The arms make circles from top to bottom, bending at the elbows.

The palms are closed in front of the chest, the head tilts slightly forward.

Look at your hands.

COMPLEX "Xiao Hongquan"

The sets of exercises outlined in the book are only the first step on the path to perfection - a path that lasts a lifetime. By taking this path, you will certainly improve your health, and at the same time strengthen an optimistic attitude towards life. This alone can be a worthy goal.

For people striving for further improvement in yшy, what they have learned will be a solid foundation, a base from which to go further to the amazing discoveries of their capabilities.

This path will require even greater perseverance, which is necessary for many years of concentrated work. It is no coincidence that the monks of the famous Shaolin comprehended the art wushy 12 years in a row and only after that they were allowed to take the final exam.

The next set is the most difficult of the set of exercises given here. It is, in fact, the first step on the path to mastery in martial types of wushu, however, it is available for anyone who has embarked on the path of healing and self-improvement.

Starting position: stand up straight, lower your hands, put your fingers together, palms facing inward; clench your hands into fists and pull them to your sides, fists are turned with clenched fingers up; look ahead.

Exercise 1. "Hide the moon in the bosom"

Unclench your fists and swing up through the sides to your chest.

Place your hands one on top of the other in front of your stomach, palms up, right palm on top, left palm below.

Look ahead.

Exercise 2. "White cloud covers the top"

Swing your right palm from your chest in an upward arc to "prop up the sky" above your head, palm forward, fingers to the left.

The left hand in an arc from the chest goes down and straightens, palm out, fingers pointing down, the hand is adjacent to the outside of the thigh.

Look to the left (fig. 64).

Rice. 64

Exercise 3. "Step and push with the palm"

Step left foot to the left.

Rotate the body 90 degrees to the left.

Bend your left leg at the knee.

The left hand from the chest performs a push forward, palm outward, fingers pointing up.

Lower your right hand down and put it on your belt.

Look at the left palm (fig. 65).

Rice. 65

Exercise 4. "Striking the Heavenly Gates"

Rotate the body 90 degrees to the right.

The right leg does not move, put the left leg to the inside of the right and touch the ground with the toe.

Clench your hands into fists. The left fist goes under the right armpit, hanging outward, the hand strikes down. The fist facing outward is placed on the outside of the left thigh.

Bend your right arm at the elbow and move your forearm to your right shoulder. Strike straight up. The fist facing the palm back is placed under the right ear.

At the same time, bend your knees to a semi-squat.

Look left (fig. 66).

Rice. 66

Exercise 5. Palm push

Step left foot to the left.

Rotate the body 90 degrees to the left.

Bend your left knee.

The fists are unclenched in the palms, the left vertical hand from the chest performs a push forward, palm outward, fingers pointing up.

Look at the left palm (fig. 67).

Rice. 67

Exercise 6. "Turn your face"

Rotate the body 180 degrees to the right.

The right hand, rising in an arc to the chest, performs a pushing movement forward with a vertical brush, the arm is slightly bent at the elbow, the palm is turned back, the fingers are directed up.

The left hand, continuing to move, returns to the lower back.

Look at the right palm (fig. 68).

Rice. 68

Exercise 7. "Step and Palm Push"

The right leg is in place.

Step forward with your left leg and bend it at the knee.

The left vertical hand from the chest performs a push forward, the arm is slightly bent at the elbow, palm outward, fingers pointing up.

Lower your right hand down and place it at the lower back.

Look at the left palm (fig. 69).

Rice. 69

Exercise 8. "Pull on the leg"

Rotate the body 180 degrees to the right.

Continuing to move, lift your left knee.

The fists are unclenched in the palms, a forward swing is made, and at the same time the palms facing downward slap on the knee, the fingers are directed forward.

Look ahead (fig. 70).

Rice. 70

Exercise 9. "Swing the foot out"

Place your left foot on the ground.

Swing your right leg forward.

Palms, continuing to move in an arc, slap on the right foot to the left.

Look at the palms (fig. 71).

Rice. 71

Exercise 10. "Right oblique movement"

Place your right foot on the ground and shift your weight forward.

Clench your palms into fists and beat from your chest with your left hand forward, with your right hand backward, your arms are slightly bent at the elbows.

Rotate the body 90 degrees to the right.

The fists are palms facing down, the arms move in a horizontal plane, the left hand is just above the right shoulder.

Look to the right and forward (fig. 72).

Rice. 72

Exercise 11. "Tied body"

Rotate the body 180 degrees to the left.

Place your right foot on the inside of your left leg and touch the ground with your toes.

The fists return to the chest in an arc, the right hand presses down over the left.

The left fist, passing through the bottom, goes in an arc upward, the arm is bent at the elbow and tightly pressed to the ribs, the fist is placed vertically on the left side of the chest at ear height.

The right fist, passing up from the back, goes down in an arc, the hand hangs down at the outside of the right leg, palm out.

Bend your knees to a semi-squat.

Look to the right (fig. 73).

Rice. 73

Exercise 12. "Kick"

Rotate the body 90 degrees to the right.

Slowly kick forward and upward with your left foot.

Unclench your left fist and slash down and back in an arc past your side, palm inward.

Return your right fist to your lower back.

Look at the left palm.

Exercise 13. "Left oblique movement"

Place your left foot on the ground and shift your weight forward.

Squeeze your left hand and, passing from the side, bring it to your chest.

With your right hand, shaking your fist back and passing from the side in an arc, swing forward and inward.

Bend two arms at the elbows in a horizontal plane in front of the body.

Continuing to move, turn the body to the left and back.

Place your hands horizontally on the floor, palms down, with your right hand just above your left hand.

Look left and back.

Exercise 14. "Lower your hands"

Rotate your feet in place.

Rotate the body 180 degrees to the right.

Sit fully on your left leg with your right leg extended.

Unclench your fists, following the rotation of the body from your chest, in an arc, your arms evenly drop to the right and down, palms down.

Look at the palms.

Exercise 15. "The lion opens his mouth"

Step with your right leg and bend it at the knee.

Straighten your left leg.

The left hand goes out through the bottom and in an arc upward, as if propping up something in front and above the head, palm forward.

The right hand through the left side goes in an arc to the right and forward, the inverted hand drops to the right knee, palm up, fingers pointing forward.

Look ahead (fig. 74).

Rice. 74

Exercise 16. "Cloud over the top"

Take a step forward with your left foot, bending your knees.

The left hand goes through the left side to the right and back, in a circle above the head, the right palm returns to the lower back.

Look ahead.

Repeat on the other side with a change of arms and legs (fig. 75).

Rice. 75

Exercise 17. "Seven Stars"

With your left foot, take a half step forward and touch the ground with your toes.

Bend your knees slightly.

Clench your palms into fists.

The right hand from behind in an arc drops down, and at the same time, with the left fist, a blow is struck forward at shoulder level, palms down.

Look at the fists (fig. 76).

Rice. 76

Exercise 18. "Single whip"

Take a step back with your left foot, turn your feet on the ground.

Rotate the body 90 degrees to the left.

Bend your knees.

The arms bend at the elbows, the fists return to the chest, turning inward around their axes.

Strikes are delivered to the sides at shoulder level, palms down.

Look ahead (fig. 77).

Rice. 77

Exercise 19. "Tied body"

Place your left foot on the inside of your right foot and touch the ground with your toes.

The fists go in a gripping motion from the outside to the inside.

Use your left fist to smash left and down, stopping at the outside of your left thigh, palm out.

With your right hand bent at the elbow, pressing it tightly to the right ribs, strike upward.

At the same time, bend your legs slightly at the knees and lean your body down.

Look left (fig. 78).

Rice. 78

Exercise 20. "Attack with your hand"

Step forward with your left foot.

Rotate the body 90 degrees to the left.

Bend your left knee.

Open your fists in your palms.

With your left hand, attack forward and up, palm up, fingers clenched into a fist.

The right hand, having passed along an arc in front, with a pushing movement goes down and returns to the lower back, palm up.

Look at the left palm (fig. 79).

Rice. 79

Exercise 21. "Stop-vortex"

Turn your left foot on the ground.

Raise your right leg and swing it left and forward.

Continue moving the body and turn it 360 degrees to the left.

When the body turns to face in the original direction, with your left hand, loudly slap on the right sole.

Move your right hand to the side.

Look ahead.

Exercise 22. "Cannon strike"

Place both feet together.

At the same time, with your right hand bent at the elbow in front of the chest, strike upward to the level of the nose. The fist is facing inward with the palm side.

The left palm is clenched into a fist; the hand from left to right, bending at the elbow, strikes a horizontal blow, the left fist is at the right elbow.

Look ahead.

Exercise 23. "Scorpio flaps its tail"

Turn your right foot on the ground.

Raise your left leg, bending it at the knee, and swing it to the left and back.

Continuing to move, rotate the body 270 degrees to the left.

After hitting with your left foot, place it one step in front of your right.

Return your fists to your lower back.

Look left and back.

Exercise 24. "The lion opens its mouth wide."

Bend your left leg at the knee, straighten your right leg.

Open your fists in your palms.

The right hand from the bottom position through the right side goes in an arc upward, as if propping up something in front and above the head, the palm facing forward.

The left hand goes outward and downward in an arc down to the left knee, palm facing up.

Look ahead.

Exercise 25. "Step and push with the palm"

Pull up your left leg and step again.

Push from the chest forward with the left vertical palm.

Lower your right hand down and place it at the lower back.

Look at the left palm.

Exercise 26. "Raising palms"

With the right palm, strike forward.

Swing your left palm outward. Both hands seem to hold the tray.

Step back with your left foot.

Then step back with your right foot.

Look at the palms.

Exercise 27. "Turn your face"

Rotate the body 180 degrees to the right.

Step forward with your right foot.

At the same time, with the right hand from the chest, make a pushing movement forward with the vertical palm, palm back, fingers pointing up.

The left hand, passing from the side in an arc, returns to the lower back, palm up.

Look at the right palm.

Exercise 28. "Step and push with the palm"

Step your left foot forward.

Push with the left vertical palm from the chest forward, palm outward, fingers pointing up.

The right hand goes down and is placed at the lower back.

Look at the left palm.

Exercise 29. "Turn around and pull on your leg"

Rotate the body 180 degrees to the right.

Knee forward with your left foot.

Hands, continuing to move, go in an arc from outside to inside, turn out to be slightly bent at the elbows in front of the chest and slap on the left knee, palms facing down, fingers pointing forward.

Look ahead.

Exercise 30. "Foot stomping"

Place your left foot on the ground.

Strike forward and up with your right foot, with your foot tight.

With your right palm, counter-clap your right foot.

Look at the right palm.

Exercise 31. "Folding the elbow to the right"

Place your right foot on the ground in a step in front of your left foot and bend at the knee.

The right palm is clenched into a fist, through the bottom it goes in an arc upward and as if props something above the head, the fist is turned with the palm forward.

The left fist goes in an arc to the right and back and up, then the hand bends at the elbow, directing the fist to the chest, the fist with the palm down, the tip of the elbow is directed forward.

The right fist, left elbow and right knee are in the same vertical plane.

Look ahead.

Exercise 32. "Chopping and kicking"

The left foot kicks forward and upward.

The left fist unclenches and in an arc, past the side, cuts down on the outside of the left thigh, palm inward.

The right fist drops down and returns to the lower back.

Look left and forward.

Exercise 33. "Roll the elbow to the left"

Place your left foot on the ground in front of your right foot and bend at the knee.

The left palm is clenched into a fist, through the left side it goes in an arc upward and seems to be supporting something above the head.

The right fist goes through the back sector in an arc forward, then the hand bends at the elbow, directing the fist to the chest, the tip of the elbow is directed forward.

Look ahead.

Exercise 34. "Raising hands"

Rotate the body 180 degrees to the right.

Bend your left knee.

Straighten your right leg.

The fists unclench and, following the rotation of the body from the position to the left, go to the right and down horizontally.

Look at the palms.

Exercise 35. "The lion opens its mouth wide."

Straighten your left leg, move your body weight to the right.

The right hand, continuing to move through the back sector in an arc, penetrates the air in front, stopping above the knee, palm up.

The left hand rises up through the front sector in an arc, as if propping something above the head, palm forward.

Look ahead.

Exercise 36. "Cloud over the top"

Step forward with your left foot.

The left hand goes through the front sector to the right, in a circle above the head, with the palm facing down.

Behind the hand in an arc goes down sharply, returning to the lower back, palm up.

Step forward with your right foot.

The right palm rises up and above the head makes a circle, and then as if props something above the head, palm up.

Look ahead.

Exercise 37. "Seven Stars"

Step forward with your left foot, toes touching the ground on the inside of your right foot.

Clench your palms into fists.

The right hand from behind drops sharply to the chest and at the same time, with the left fist, strikes forward, the fists are turned with the palmar sides down. The legs are slightly bent at the knees.

Look at your fists.

Exercise 38. "Single whip"

Step back with your left foot.

Rotate the body 90 degrees to the left.

Bend your knees.

Return your fists to your chest.

Strike with your fists to the sides at shoulder level with your fists facing downward.

Look ahead.

Exercise 39. "Grasp the tied body with your hands"

Step to the left with your right foot.

Rotate the body 180 degrees to the left.

Continuing the movement, bring your left foot to the inside of the right, with your toe touching the ground.

At the same time, the right fist returns to the chest through the bottom in an arc.

The left fist, passing below in an arc, rises to the chest. The arms are folded - the left hand is outside, the right hand is inside.

The left fist through the right side strikes left and down, stopping outside the left thigh, the fist is turned with the palm outward.

The right arm bent at the elbow, tightly pressed to the right ribs, strikes upward, the fist is turned with the palm back at the right ear. Bend your knees slightly.

Look left.

Exercise 40. "Step with a hand attack"

Step to the right with your left foot.

Rotate the body 90 degrees to the right.

The right leg, while continuing to move, slides forward a little.

Unclench your fists.

Continuing the movement, the left palm goes up and from the chest permeates the air in front, palm up.

The right palm through the left side sharply goes down in an arc, stopping at the inner side of the left elbow.

Look at the left palm.

Exercise 41. "Right trampling leg"

Strike forward and upward with your right foot with your foot stretched.

Use your right palm to slap the back of your right foot.

The left hand, passing in an arc from the outside, clenches into a fist and returns to the lower back.

Look at the right palm.

Exercise 42. "Three nudges with the palms to the right and to the left"

First push

Lower your right leg in front of your left leg, bending at the knee.

The right vertical palm, continuing to move, makes a forward push, fingers pointing up.

Unclench your left fist, place your palm at the lower back.

Second push

Rotate the body 180 degrees to the left.

The left vertical palm, continuing to move, makes a forward push, fingers pointing up.

The right palm returns in an arc to the lower back.

Push third

Rotate the body 180 degrees to the right.

Push with your vertical palm to the right.

Look at the right palm.

Exercise 43. "Left trampling leg"

With the left foot, strike forward and upward, the foot is stretched.

Use your left palm to slap the back of your left foot.

The right hand, having passed in an arc inward, returns to the lower back.

Look at the left palm.

Exercise 44. "Three nudges with the palms of the left and right"

First push

Lower your left leg.

The left vertical palm, continuing to move, makes a forward push.

The right palm is placed at the lower back.

Second push

Rotate the body 180 degrees to the right.

The right vertical palm pushes forward.

The left palm returns to the lower back.

Push third

The body rotates 180 degrees to the left.

Push with your vertical palm to the left.

The right palm returns to the lower back.

Look at the right palm.

Exercise 45. "The tiger pounces on prey"

Jump with your right foot forward.

The left leg, continuing to move, rises, the foot lifts back and up.

The right arm is extended forward and downward.

Tilt the body forward.

Return your left hand to the lower back.

Look at the right palm.

Exercise 46. "Cannon strike to the bottom of the sea"

Rotate the body 90 degrees to the left.

Step left foot to the left.

The right foot with a sonorous stamping is attached to the left foot.

The right palm is clenched into a fist that goes to the left and in front of the chest loudly hits the left palm.

Take a half seat.

Look ahead.

Exercise 47. "Step and strike with a Yang fist"

Step with your right foot to the right.

Rotate the body 90 degrees to the right.

The right fist through the bottom strikes forward and up to the level of the nose, the fist is turned with the palm inward.

The left palm is clenched into a fist and returns to the lower back.

Look at the right fist.

Exercise 48. "Cannon strike from the side of the ear"

Step back with your right foot.

Lift your left knee.

The right fist through the bottom goes in an arc out and up.

The left fist through the bottom goes up in an arc and delivers a cover blow down.

Lower your fist to your left knee, palm side out.

Look ahead.

Exercise 49. "Full stomach hurts"

Lower your left leg one step in front of your right leg.

With your right fist, from a top position, strike a straight forward and downward punch with your fist facing downward.

The left fist arches outward and, unclenching, returns to the lower back.

Look at the right fist.

Exercise 50. Rolling hands

Rotate the body 90 degrees to the right.

Place your left foot on the inside of your right foot, touching the ground with your toes.

The left fist goes along the shoulder of the right arm and rolls forward and downward, hanging at the outside of the left thigh.

The right fist from the bottom goes up in an arc, then to the right and back.

The right hand bent at the elbow is tightly pressed against the right ribs, the forearm is placed vertically, the fist is turned with the palm inward at the right ear.

Sit down.

Look ahead.

Exercise 51. "Step and push with the palm"

Rotate the body 90 degrees to the right.

Step your left foot forward.

Unclench your fists.

The left palm goes down from the right armpit and, having taken an upright position with the arm bent at the elbow, performs a push forward.

Return your right hand to the lower back.

Look at the left palm.

Exercise 52. "A cloud over the summit and a cannon strike"

The first part of the exercise

Rotate the body 180 degrees to the right.

The right palm rises up through the side in an arc, stopping above the head.

The left palm in an arc in front returns to the lower back.

Look left and forward.

The second part of the exercise

Place your left leg with a stamp on your right leg.

The left palm goes to the right and hits the right fist in front of the chest.

Look ahead.

Exercise 53. "Sit on the mountain"

First, lift your right leg.

Raise your left leg and jump one step to the left.

Bend your knees.

The right fist is unclenched into the palm and through the left side it goes in an arc to the right and up, as if propping something over the head, with the palmar part up.

The left hand goes through the bottom to the left, back and up.

Slash down with your left palm and press over your left knee, fingers pointing back. On impact, make a sound: "And!"

Look left.

Exercise 54. Returning home

Bring your left leg to your right leg.

Straighten your back.

Place your fists on your lower back.

Look ahead.

The implementation of the above exercises not only develops muscle strength, joint flexibility and elasticity of the ligaments, but above all has an invaluable health-improving and preventive value, has a positive psychological effect and, which is also important, is available to people of different ages, sex and levels of physical fitness.

WUSHU AND WOMEN

In the glorious history of China, you will find many names of outstanding heroines who, possessing martial arts, fought against evil, defended their homeland, fearlessly fighting with the enemy on a par with men, or even significantly surpassing them.

First of all, this is the legendary Feng Wanzhen, who lived during the reign of the Qing kings of Dao Guan and Hsien Feng. From childhood, she began to practice wushu and became a dexterous and fearless fighter. When Anglo-French troops captured Beijing in 1860, Feng Wanzhen fought against the aggressors. She testified: “Europeans are armed with firearms, but do not know the martial art. Firearms are beneficial to use suddenly and from afar, and the art of combat is convenient in street battles. "

Feng Wanzhen herself led a small rebel squad. In the first operation, her men ambushed the road. When the enemies approached this place, courageous fighters for freedom and independence boldly attacked the enemy and destroyed more than 100 people with swords and simply with their bare hands and feet. The news of this massacre horrified the invaders. And this strengthened the fame of the young girl and her desire to continue the struggle.

During the war with the Japanese in China, another legendary girl, Wang Xialin, was known, who fought unarmed with puppet troops.

In different parts of China, I often saw girls practicing martial arts. From dawn to dusk, millions of the fairer sex practice wushu in the parks and gardens of the Middle Kingdom. All visitors are surprised by their swift and confident movements, excellent stances.

According to wushu masters, girls perform any technical action, be it lightning-fast movement, fall or somersaults, no worse than men. This once again testifies to the universality and mass character of wushu, which is equally acceptable for women.

Medicine proves that regular exercise has a beneficial effect on the restoration of all organ systems of the female body and that practicing any style of wushu is beneficial for women. And doctors recommend women with weakened health to engage in wushu health complexes. However, as experts note, the structure and physiological functions of the female body have many differences from the male. Therefore, women should engage in a somewhat simplified method, without giving the body too much stress.

Firstly, women have a shorter height than men, their legs are shorter, and the center of gravity, respectively, is located lower, and the ligaments are more elastic. And since they have higher flexibility and dexterity, in the classroom it is possible to combine the features of different styles, and it is better to include more balancing and smooth movements in the complex.

Secondly, women's muscles are not as developed as men's. Therefore, women are weaker than men, their heart is smaller, their pulse is faster, speed and endurance are lower, and it is inappropriate for them to perform too vigorous and prolonged complexes.

When performing basic exercises, women are advised to do fewer repetitions, and in the classroom they need to be more attentive, consistent, and most importantly, careful.

Thirdly, during the period of menstruation, it is better for women to reduce the volume of training to a minimum, and maybe, with heavy discharge and pain, and refuse to exercise altogether.

During this period, women should reduce or completely eliminate sudden movements. Excessive efforts, jumps and falls, as well as overly sweeping kicks are best skipped. It is also necessary to significantly reduce the strength and pace of the exercises.

The pursuit of beauty is natural for many women. First of all, when practicing wushu, women pay attention to those exercises that contribute to improving their figure. Body shaping is an occupation that goes far beyond gaining beauty and improving appearance. Tightened, elastic muscles ensure the normal physiological position and functioning of internal organs. A flabby, saggy belly leads to displacement of internal organs, curvature of the spine. Excessive thinness, weak muscles are just as harmful to health as being overweight. To get rid of excessive thinness, wushu exercises associated with constant tension of working muscles are especially useful. Tight, strong muscles of the body are a prerequisite for good health, normal blood supply, metabolism and maintenance of fertility.

To date, only three ways are known to form beautiful figure without harm and, on the contrary, with health benefits, these are:

Change in diet;

Increased physical activity;

Psychological attitude.

Regular classes wushu give a woman not only health and strength, but also preserve her pristine beauty and charm for many years.

Wushu for middle-aged and old people

It's no secret that over time, the years take their toll. And if you lead the wrong way of life, it happens earlier than they should. As a result, we have what we have. That is, having reached middle age (I'm not talking about the elderly), a person loses his former strength and energy, which he had in abundance in his youth. And the flexibility to become is not the same. However, due to the richness of the content and the uniqueness of us at people over middle age can and should practice wushu, they just need to choose a suitable style.

When choosing a style and load at this age, it is necessary to take into account the individual characteristics of the body, the fitness of the body and the presence of interest.

If your health is excellent or you have already played sports, then you can choose bright traditional directions, where there are a lot of jumps, somersaults and power techniques.

But people with poor health or who do not have any sports training are better off choosing something simpler and easier. The biggest barrier to practicing wushu in adulthood is reduced flexibility. Since there is an inversely proportional relationship between flexibility and age (that is, the older the age, the less flexibility), then, naturally, you need to start practicing as early as possible, but this does not mean that you cannot develop sufficient flexibility in mature years. One has only to train properly, and the results will certainly appear.

Let's take a closer look at this issue. There are three factors that affect the flexibility of the body:

The shape of the surface of the bones in the joints;

The volume and amount of soft tissue surrounding the joints;

The elasticity of the ligaments, tendons and muscles that connect the joints.

The last two factors can be changed in better side doing ush at... The volume of soft tissue around the joints changes during exercise. Closer to old age, there is a tendency to be overweight, which clearly affects the depth of the forward tilt of the body. But if you exercise regularly, you can reduce the belly and fat deposits in the legs, which, of course, will increase the depth of the slope.

Ligaments, tendons and muscles have a certain plasticity that can be continuously improved, provided that the activity is regular, for example, pressing the legs, bending the body and other flexibility exercises. All this increases the mobility of the joints. Therefore, exercising in middle and old age can significantly increase the flexibility of the body.

Regular and persistent training strengthens the body, improves the functioning of various systems and organs, stimulates the body's metabolism, prolongs life and preserves youth.

Elderly people can often get injured in unforeseen situations, and there are numerous examples of this. However, in people who regularly exercise wushu, the reaction improves, the strength increases, and, accordingly, the possibility of getting them injured and mutilated decreases.

Regardless of the chosen style of ush at, in adulthood and old age, special attention must be paid to consistency and gradualness. You should gradually lower the stances from high to medium to the lowest, consistently increase your speed and gradually increase the training time.

Wushu gymnastics not only develop strength, flexibility and coordination of movements, they allow middle-aged and older people to strengthen their health, slow down aging, and most importantly, such exercises have a positive psychophysical effect and are available to people of different ages and with different levels of physical fitness.

WUSHU MASSAGE

In oriental medicine, great importance is attached to the condition of the spine. By the painlessness and degree of flexibility of the musculoskeletal system, it is possible to determine not only the state of a person's health, but also his age. According to the eastern tradition, a flexible spine is a prerequisite for maintaining health and effective prevention of diseases.

Wushu massage, developed in ancient China, is similar to the techniques used in modern manual therapy and osteopathy. To perform the massage, you will need a partner, or better a partner, if you are a representative of the stronger sex. Important in wushu massage for the healing of joints and spine is the observance of the following conditions: complete relaxation, slow, even deep breathing, absence of sudden movements.

Some exercises are accompanied by a slight click, which indicates the need to move on to the next exercise. However, you should not constantly strive to create an acoustic effect: this can lead to injuries.

Exercise 1

Starting position: you lie on your back, relaxed and not thinking about anything other than massage; hands rest behind the head or outstretched to the sides, the right leg is raised up; your partner is standing in front of you with legs bent at the knees wider than shoulders.

With his hands, your partner grabs your raised right leg so that four fingers of both hands close in the front of the lower leg, and the thumbs in the area of ​​the Achilles tendon.

By straightening your legs, your partner lifts you up by the right leg so that your lower back comes off the floor.

As you move, you exhale and try to relax as much as possible.

During the exercise, a click is often heard.

Exercise 2

Starting position: you lie as in exercise 1.

Your partner, sitting down, fixes your left leg lying on the floor with his right knee, and grabs your right leg, lifted up, with his left hand in the knee area, and with his right hand in the Achilles tendon area; in this case, the right hand is turned away from itself, with the thumb down.

Then soft, rocking movements are made with your leg, while you breathe out as the leg approaches your chest.

Repeat the exercise 10 times with each leg.

Exercise # 3

Starting position: you are lying as in exercise 1, but the leg raised up is bent at the knee.

Your partner, sitting on his knees on the side of your outstretched leg, fixes it with his left knee, and holds the bent leg with his hands: with his right - at the knee, and with the left - by the ankle.

As you bend over and transfer your weight to your arms, your partner pulls your right knee up to your right shoulder and applies some springy pressure on your leg.

Repeat the exercise 10 times.

Exercise 4

Starting position: Position as in Exercise 1, but your buddy is using the right knee to lock your left shoulder to the floor.

As you bend over, your companion transfers the weight of his body to his hands holding the bent knee of your raised leg and pulls the knee up to your left shoulder.

Finishing the movement, your partner makes several springy pressure on the bent leg.

Repeat the exercise 5 times on each side.

Exercise 5

Starting position: You are lying as in exercise 3, arms outstretched, but the bent right leg is thrown over the left leg, so that the foot is on the floor.

Your partner fixes it by placing his right foot close, and with the other foot presses your right shoulder to the floor.

To avoid damaging your partner's shoulder joint, the main weight of your body should be transferred to your right leg. From this position, your partner, bending over, with a slow, smooth motion, gently presses the knee of your bent leg to the floor, fixing for 2-3 seconds at the end point.

Repeat the exercise 5 times with each leg.

Exercise # 6

Starting position: you are lying on your left side, your left arm bent at the elbow is under your head, and your left leg is extended; the straight right arm is thrown behind the back, and the right leg is bent at the groin and knee.

Your partner is keeping your bent right leg pressed to the floor with his left knee. He holds his left hand on the area of ​​your sacrum, to the right of the midline of your back, and his right hand on your right shoulder joint.

Then your partner transfers the weight of the body to his arms. The right hand holds your shoulder joint, and the left hand exerts a springy pressure on your sacral region down and under you. When performing this exercise, a characteristic click is heard.

Repeat the exercise 1-2 times on each side.

Exercise 7

Starting position: your position as in exercise 2.

You pull your straightened right leg out and slide along the front of your partner's left shin to lower it to the floor.

In this case, your partner with his right hand presses your pelvis to the floor on the left side, and with his left hand he holds your right leg in the area of ​​the Achilles tendon and fixes the stretch for 2-3 seconds.

Repeat the exercise 5 times with each leg.

Exercise 8

Starting position: You are lying on your stomach, your arms bent at the elbows under your head, your left leg is raised above the floor.

Your partner's right foot rests on your left gluteal fold.

Your partner grabs your raised leg with his hands and pulls towards himself, while gently pressing the bottom of his right leg against the gluteal fold.

In this case, you should relax and carry out a long exhalation.

Repeat the exercise 3 times with each leg.

Exercise 9

Starting position: You are lying on your stomach with your head resting on your closed hands.

Your partner, kneeling, as if "saddled" you in the area of ​​the buttocks, rests his palms on your sacrum to the left and right of the midline of the back.

Your companion transfers the weight of his body to his arms and performs 15 pressure movements on your sacral region.

Exercise 10

Starting position: you are lying on your stomach, as in exercise 9.

Your partner, sitting on you in the region of the sacrum "back to front", grabs your legs with his hands.

Leaning back, your partner pulls your legs to his chest.

Repeat the exercise 10 times.

Exercise 11

Starting position: you are lying on your stomach.

Your partner is standing at the side of your feet.

Bending down, he bends your legs.

Bringing your legs to your buttocks, your partner performs 15 springy presses.

Exercise 12

Starting position: You are lying on your stomach with your arms entwined at the back of your head.

Your partner, clasping you from behind, holds his hands between the elbows so that the hands (one on top of the other) are on your neck.

Sitting on your lumbar region, your partner lifts your upper body and tilts back slightly. The range of motion is small. The exercise is performed carefully, gently and without jerking.

Repeat the exercise 10 times.

Exercise # 13

Starting position: you are lying on your stomach.

Your partner, standing to your side, with one foot makes light pressure movements on your spine, gradually moving the leg towards the head.

Repeat the exercise 10 times.

Exercise # 14

Starting position: You and your partner are standing back to back with your arms intertwined.

From this position, your partner, squatting and bending forward, lifts you up, holding you in the final phase for 3-5 seconds.

During the exercise, your head is tilted to your chest, you should relax and exhale.

Your feet should come off the floor by 10-15 centimeters, and a click is often heard.

Repeat the exercise 10 times.

Exercise 15

Starting position: you and your partner are standing as in exercise 14.

From this position, you and your partner slowly squat, trying to contact each other with the entire surface of your back.

Repeat the exercise 15 times.

Exercise 16

Starting position: you and your partner are squatting.

From this position, having grouped, the back arches outward in an arc, and the legs, pulled up to the chest, are wrapped in hands; perform 10 rolls on the back from the coccyx to the cervical vertebrae.

Exercise # 17

Starting position: you are sitting cross-legged on the floor in Turkish style. The arms are freely lowered along the body.

Your partner is standing behind your back, holding his right hand under your armpit, and placing his left hand on top of your right shoulder, intertwining his fingers into a lock.

With the knee of your left leg, your partner rests on your spine, gently and gently pulls your right shoulder back and towards you.

Repeat the exercise slowly and smoothly 5 times on each side.

Exercise # 18

Starting position: you are sitting on the floor with your legs crossed so that your feet rest against one another, your hands are on your feet.

Your partner is kneeling behind your back, hands on your lap, his belly and ribcage firmly in contact with your back.

Extending your knees and resting your hands on your knees, your partner glides over your back with your chest and abdomen, exercising a stretching effect on your spine.

Repeat the exercise 5 times.

Exercise 19

Starting position: you are on your knees. The head is lowered on the palms lying on the floor.

Your partner sits on your sacrum area facing your feet. Your legs are pressed tightly against your body by flexing your ankles and rolling them up on the inside of your knees.

From this position, your partner, raising his arms, leans back and rests his palms on the floor in front of your head.

Repeat the exercise 5 times.

WUSHU SELF-MASSAGE

When you don't have a partner at hand, and you just need to stretch your tired muscles and joints, use the individual massage complex. This complex can be used both to accelerate the body's awakening from sleep, and before starting classes. wushu .

The massage of the points in the area of ​​the ears and eyes helps to mobilize the functions of these sense organs, while the massage of the points in the occipital region has a beneficial effect on the vestibular apparatus and helps prevent headaches.

Massage of points in the clavicle and on the surface of the chest activates the lungs, and smooth circular movements in the abdomen improve blood circulation in the abdominal organs, awaken the vital energy of qi.

The massage also serves to improve the condition of the internal organs: lungs, liver, spleen and pancreas.

Massage of the knee joint and foot normalizes the tone of the nervous system, relieves pain in the legs, and has a beneficial effect on flat feet.

Classes can be carried out both standing, with the legs apart by 20-25 centimeters, and sitting on a chair, repeating each movement 7-8 times.

Exercise 1

Bend your thumbs in the first phalanx and begin to rub them in the hollows under the auricles.

Make sure that the thumbs are out of the way of the palms, and the rest of the fingers are slightly apart.

Exercise 2

Leave your thumbs in the hollows under the ears. Connect the index and middle fingers on the bridge of the nose and place them on the eyebrows. Close your eyes.

Start rubbing the brow ridges from the bridge of the nose to the ears and back. In this case, your index fingers slide along the brow ridges, and your middle fingers along the surface of the eyelids, rubbing the top of the eyeball.

Exercise # 3

Spread the index and middle fingers of both hands and pinch the auricles between them, press your palms to the cheekbones.

Now start rubbing the space around your ears by moving your palms up and down. Make sure that when moving up, your fingers only lightly touch the head and neck.

Exercise 4

Bend the thumbs in the first phalanges and press them to the suboccipital fossa. Place your hands horizontally, parallel to the floor. The fingers are slightly apart and engage with each other. They are slightly bent and touch the occipital bone with their pads.

Massage the back of the head with your fingers, bringing your hands closer and apart without changing the position of your thumbs.

Exercise 5

Run all your fingers through your hair (or what's left of it). Use your fingertips to massage your head, sliding through your hair from the back of your head to your forehead. Hands are brought together at the elbows.

At the end of the movement, press the pads of the palms to the eyebrows on the forehead and, leaning your fingers lightly on the upper part of the skull, massage the forehead in a circular motion.

Exercise # 6

Spread the brushes and lower them, sliding along the chest, to the reflexogenic zones on the lateral surface of the chest.

Massage them with the pads of your hands.

Exercise 7

Connect the hands (left on top, on the right side of the chest) so that the right thumb touches the right nipple, and the left thumb lies in the region of the xiphoid process. In this case, the thumbs should be directed vertically.

In a clockwise circular motion, firmly pressing the hands to the body, massage the right side of the chest.

Exercise 8

Place your hands on the left side of your chest (left palm resting on your right) and massage counterclockwise.

Keep your thumbs as far away from your palms as possible and point straight up at all times.

Exercise 9

Then move your hands to the right, but slightly lower and massage the liver area clockwise.

Exercise 10

Now let's start a large circle of massage the entire front of your torso. Move your hands while massaging your body, first clockwise and then counterclockwise.

Exercise 11

Move your hands downward and begin a small circle of massage, massaging your lower abdomen strictly counterclockwise - this is due to the direction of movement of food through your intestines.

It doesn't matter if by this moment your hands get tired, don't be alarmed. This is as it should be, if, of course, you followed all the recommendations and pressed your hands tightly and forcefully to each other.

Exercise 12

Stand up straight. Raise your left knee as high as possible. Sliding and massaging, lower your right hand along the inner side of the lower leg to the foot. Turning the foot upside down, grab it from the bottom.

With your left palm, begin to rub the sole of your raised foot, swinging across the sole of your foot.

Change the supporting leg and massaging hand accordingly and repeat the foot massage.

If you cannot maintain balance or do not have the flexibility to do the exercise while standing on one leg, the first time you can do it while sitting in a chair.

SHAOLIN FLAPPING

Shaolin flapping- This is a kind of exercise invented by the monks of the legendary Shaolin. This exercise is very simple and extremely effective. Doing this exercise frequently not only strengthens the body, but also increases its ability to withstand external forces.

Starting position: Stand up straight, lower your relaxed arms along your body.

Exercise order .

Raise your left hand to your shoulder, with your eyes following your fingertips. With the edge of your palm, slap yourself on the right side of your chest, the right palm does not move.

With the left hand down, apply a similar cotton to the left side of the chest with your right hand.

After a pause, turn the body to the left, thereby causing the arms to move. Use the edge of your right hand to slap your belly. At the same time, slap the back of your left hand on the lower back.

Likewise with turning to the right and changing hands.

Hands down. The right hand goes to the right and up and strikes the left shoulder with the palm, the left palm performs a counter clap on the right shoulder.

The same, but the left hand starts to move first.

Hands down. The left hand makes a slight thrust forward with the index finger, look at the left hand; at the same time, the right palm slaps the back of the right thigh.

Repeat the exercise, changing hands.

NOTE:

When clapping, it is necessary to induce the movement of the hands with the lower back as the axis of rotation, the force should increase gradually;

The claps should be established based on the requirements of the actual fight;

At the moment of collision of the hand with the body, a sharp exhalation must be made;

Perform each exercise 3 to 7 times; each time you strengthen the blow, thereby you will teach the body " take a punch ».

AUTOGENIC TRAINING

Any cycle of physical exercise, including a set of basic exercises wushu, it is recommended to finish with auto-training. In general, the skill of auto-training should be owned by every self-respecting person who is not indifferent to his own health and the health of others. Auto-training is necessary for every person in our psychologically difficult time, when all kinds of stress and depression lie in wait for us at almost every step.

It is enough to perform a small relaxation exercise, and the tension will be relieved - you can continue to live and work. But to do deep auto-training, you need privacy.

Lie on your back, and if this is not possible, sit comfortably.

First, try to completely relax your arms, then your legs, torso, head, face, tongue, eyes.

Then try to induce a feeling of heaviness throughout the body, except for the head; the head should be light and clean, like an empty stadium in the offseason.

Next, you should imagine how energy in the form of heat, tingling, pulsations, vibrations spreads throughout the body. It is necessary to represent this movement of energy in the following sequence: arms, legs, spine, back, sacrum, sides, chest, abdomen, solar plexus, stomach, liver and gallbladder, pancreas, intestines, genitourinary system, pelvic organs, chest organs , neck, throat, pharynx, nasopharynx.

For a therapeutic effect, you can "warm up", "propulsate" a problem organ or system, feel the circulation of energy there.

For completeness of the impact, it is necessary to connect the imagination: to imagine, to dream up, how the healing of a sick organ takes place.

If the imagination is accompanied by some sensations from the diseased organ, this means that your consciousness is in "direct contact" with unconscious processes and programs healing at the cellular level.

You need to finish auto-training with an exercise with an exotic name " mental breathing of yogis ».

To do this, you need to imagine that you are breathing lightness with the entire surface of your body, that your arms become light, then your legs, torso, head, neck. Watch your breath, it should also be light and free. The soul should be easy and calm.

Having completely relaxed, we open our eyes and finish the exercise with stretching.

To check if you managed to completely relax, you can use the exercise of K. S. Stanislavsky: relax as much as possible and imagine yourself lying on a sandy beach, somewhere near a river or at sea. You lie in the warm rays of the sun for as long as you want, as long as it will give you pleasure, then - in imagination - stand up and look at the imprint of your body in the sand. If the body was completely imprinted, then the exercise was done correctly, if not, look where the imprint did not remain: this means that it was there that you were not able to get rid of muscle clamps .

CONCLUSION

So, wushu, no matter how much we talk about its health-improving essence, is, first of all, a martial art, and martial arts require daily training from a person. If you have embarked on the path of self-improvement, you should not stop halfway, much less give up what you started. Having mastered the initial wushu course, you can start more complex exercises, and professional wushu masters will help you here.

The main thing is that you do not lose interest in wushu... Of course, in the beginning you will not have enough time for this. But as a master, I can say that if you take seriously wushu, your attitude towards life will change, you will become more organized, more collected, and most importantly, healthier.

If at first you can't keep up, of course, you will have to sacrifice something, give up something. For example, do not watch your favorite TV show again, do not drink beer, or reduce the time of empty phone calls. Your health, both physical and spiritual, should be paramount to you. It is necessary to set a goal for yourself and strive to get closer to it every day.

Let's try to consider your free time and try to figure out how you can carve out a few minutes, and maybe hours, for practicing wushu.

First, you can get up an hour early in the morning! There is nothing to bask in bed, it is better to have a small morning lesson: a light warm-up, which includes breathing exercises, self-massage, a preparatory physical set of exercises and, finally, basic technique. To finish morning exercises best with a shower and a light breakfast.

You do not need to train for long, about fifteen minutes, the body has not yet completely woken up, and heavy loads are contraindicated for it.

The commute is also beneficial when used properly for self-improvement. Undoubtedly, public transport is a bustle, hustle and bustle. But you can also get creative with a trip in transport, here you can work out exits, dives for a person. And most importantly, you can practice meditation here, especially if you are driving your own car and are stuck in another traffic jam for a long time.

Don't forget about wushu at work as well. With any, even the most intense work schedule, there are always breaks, and instead of retiring to the smoking room, inhaling harmful smoke and conducting idle conversations, find a secluded place in which you could stand in racks, do push-ups, do stretching or breathing exercises.

Dexterity and reflexes can also be improved, for example by tossing 2-3 small objects and catching them with one hand.

Returning home, you can do the same as during the trip to work in the morning, and when you return home, do not rush to throw yourself into the arms of the sofa, it is better to devote an hour or two to training.

And so every day, year after year, giving himself minor respite to restore the body.

If you nevertheless decide to seriously study wushu, then you need to get in touch with those who are also training, and develop your techniques in pairs, spar and draw from them useful information... Then there will be less stress, and better health, and most importantly, life will be filled with meaning and become more interesting.

And especially do not despair if you cannot achieve spiritual and physical perfection: the main thing is that you will strengthen your health and get rid of many unnecessary ailments, and this is worth it, obey a wise person!

LIST OF USED LITERATURE

Abaev N.V... Psychophysical Wushu exercises. - Alma-Ata: Alaverdy, 1992.

Lin D... Martial gymnastics: Chinese wushu exercises for health and self-defense. - Rostov-on-Don: Phoenix, 2006.

Popov G.V., Sagoyan O. A... Wushu is the path to health and harmony. - M .: Interprint, 1989.

Zhang Yukun... One hundred questions on wushu. - M .: Sofia, 1996.

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I-Shen
Wushu gymnastics. Starting from scratch

FROM THE AUTHOR

A perfectly wise man makes no mistakes. In the world, no one understands the meaning of his words, he keeps his thoughts in deep secrecy.

Guan Tzu (1st century BC)

Gymnastics wushu, in my opinion, are available not only to experienced athletes, but to everyone who seeks to strengthen their own health and get rid of a whole baggage of chronic diseases.

From time immemorial in Russia, and in many other civilized countries, a stereotype of a healthy person has been formed: of course, tall, with an athletic torso, and impressive muscle relief. But the East is a "delicate matter", or rather, thin and small. Therefore, in Asia, the ideal of a healthy person is a small man, quite well-fed, even with a small abdomen (because of abdominal breathing, and not love, it is tasty and a lot to eat). In addition, a healthy person, above all, should have pink satin skin, shiny hair, a smile and a calm, radiant look ...

The main signs of a healthy person in Eastern culture differ from European ones. This, of course, flexibility, mobility of joints and tendons, plastic movements, proper breathing and the ability to control your body and will. That is, there is, or rather, on the body, the harmony of the spirit and the carnal principle! The founder of the famous Shaolin wushu school, Bodhidharma, fourteen centuries ago educated his disciples according to the principle: "Through the perfection of the body to the perfection of the spirit."

Wushu is not only a martial art and sport, it is, first of all, therapeutic and health-improving gymnastics, psycho-training and, oddly enough, a philosophical system. Before developing the physical abilities of their body, Chinese teachers called for the improvement of the personality, for the search for harmony of a person with the world around him.

Literal translation of the term "ush at"-" martial art ". Having emerged several millennia ago, wushu represented the techniques of hunting and self-defense from animals and enemies. But later, the ancient Chinese came to the idea that, having such a powerful weapon as wushu in their arsenal, a person should be strong in spirit and master the skill of using it, so as not to harm the weak and defenseless. This can only be achieved through training, not just the body, but also the spirit.

Now, when hostilities are carried out using a completely different weapon than wushu, two new directions have emerged: self-defense without weapons and a system of preventive and therapeutic gymnastics.

The healing and health aspects of Wushu are an integral part of traditional medicine. It is known from numerous Chinese sources that “ who has mastered the wushu systems increases the protective properties of the body ... constant training gives practical skill in achieving good health and prolongs life ... then a person does not need whole pots of medicines". Art wushu develops on the basis of psychophysical training, during which a person activates and mobilizes the latent capabilities of the body.

Widest distribution wushu received after the formation of the People's Republic of China in 1949. Teaching was introduced from the first grade in primary and secondary schools wushu as compulsory physical training.

Wushu is the most massive national form of physical and sports training in China, and today not only in it. Wushu is not limited to physical education and sports. Wushu is a fusion of gymnastic complexes and respiratory gymnastics, which include elements of acupressure and have health-improving and therapeutic-prophylactic significance, this is both sport and martial art, this is psychophysical training, and the visual arts, it is a philosophical system that determines the view of the world and even the very way of life.

Conventionally, three directions can be distinguished in wushu: health-improving, sports and military-applied, and each next direction includes the previous ones as an integral part.

In my book, I will introduce readers to the first direction, which is only a small tip of a huge iceberg called wushu.

Wushu of a health-improving orientation includes complexes of gymnastic exercises, basic movements of the body (hips, arms and legs), exercises for working out plastic movement, breathing exercises and massage complexes.

I will not dwell on the philosophical foundations of wushu, which are complex and related to the ancient and modern religious systems of China. The main task of my book is to introduce you to Wushu remedial gymnastics, which allows you to develop strength, flexibility, coordination of movements, improve health and, most importantly, is available to people with different levels of physical fitness.

Mastering these gymnastic complexes and basic movements will help you acquire the skills to use your strength when performing various hard work, develops coordination of movements and dexterity. These exercises can also be used as gymnastics to relieve fatigue and invigorate during intense mental and physical work, and most of them do not require additional space and special conditions.

ELEMENTARY GYMNASTIC COMPLEX

Everyone should understand that wushu is not an easy out-of-town walk in the fresh air, therefore, before embarking on complex exercises, you need to prepare your body, weakened by diseases and idleness.

The proposed complex is a simplified system of exercises. Performing these simple exercises, you can not only stretch all the joints, muscles, tendons, but also "work out" the circulatory and nervous systems, internal organs.

If you are an extremely busy person and you do not have enough time to complete the whole complex, you, of course, can reduce the number of exercises, but this is the same as, " taking on the chest", forget " smell the crust". The effectiveness of the training will decrease significantly. Therefore, if you are seriously thinking about your health and plan to bring your body to perfection, you should not save time in the classroom, especially the initial ones. Remember that even a trained gymnast who has heavy loads during warm-up can be injured.

The more correctly and carefully you perform each exercise, the more positive effect you will achieve. And although wushu Originally formed as a martial art, remember that the exercises I have given in this book are not imitations of martial movements. Therefore, do the exercises smoothly and gently. Otherwise, tendons and muscles can be injured.

A few important tips before you start doing the starting set.

It is best to do these exercises in the morning or evening after work (wash, brush your teeth, empty your bowels).

Clothing for classes should be loose. When exercising during breaks at work, loosen your belt and tie, unbutton the collar of your shirt, and remove your watch.

Do not exercise when you are very hungry; do not exercise earlier than 1.5-2 hours after eating.

Usually, according to the Chinese tradition, the exercises are performed while facing north.

Observe a gradual load, exercise regularly (preferably a little, but regularly).

Standing exercises

You can turn on cheerful music, preferably without words or with words in a foreign language, so as not to be distracted by comprehending the text (it is especially difficult to study if the lyrics of the song are completely meaningless - its words can get stuck in your brain for a long time, and the poor brain, instead of relaxing , will be forced to work on the analysis of the unanalyzed).

Each exercise must be performed at least 12 times.

Exercise 1

Starting position: legs apart, arms down.

For each count 1–4, we tilt the head forward, backward, right, left.

Exercise 2

Starting position: legs apart, arms to the sides.

For each count, we make circular movements with brushes.

Exercise # 3

Starting position: legs apart, arms to the sides.

For each count, we make circular movements with our hands.

Exercise 4

Starting position: legs apart, in the hands of a gymnastic stick or rope.

Raise your straight arms up over your head and make a circle at the shoulder joints, and then return to the starting position.

Exercise 5

Starting position: legs apart, hands on the waist.

At the expense of 1-3, we alternately make springy tilts of the body to the left and right.

Exercise # 6

Starting position: legs apart, hands on the waist.

At the expense of 1-3, we alternately make springy tilts of the body to the right leg, left leg, forward, by 4 we return to the starting position.

When bending down, try to reach the floor with your fingertips or palms.

Exercise 7

Starting position: wide stance, legs apart with the torso tilted forward, arms to the sides.

For each count, we make turns of the body to the right and left.

Exercise 8

Starting position: legs apart, hands on the waist.

At the expense of 1-4, we make circular movements with the body to the right, 5-8 - to the left.

Exercise 9

Starting position: legs apart, arms to the sides.

On the count of 1, bend over backward, slightly bending your knees, touch your heels with your hands.

On count 2 - return to starting position.

Exercise 10

Starting position: legs apart.

We perform swings with the right and left feet forward, hands in front of us, slightly apart to the sides.

Lying exercises

« If you're in your apartment, lie on the floor, three-four", - Vladimir Vysotsky sang once; but even if you are at home, you do not need to lie down on the bare floor, lay a foam mat on it. And don't forget that you didn't go to bed to take a nap or relax! You lay down to cheer up and shake off the remnants of sleep.

Perform all exercises seven times. Finish with jogging, walking and breathing exercises.

Exercise 1

Starting position: lying on your back, hands to the sides, palms down.

1. Lower your raised straight leg to the right, then to the left.

2. The same with both legs at the same time.

3. Finally, make circles with both feet.

Exercise 2

Starting position: lying on your stomach, rest your palms on the floor.

Straightening your arms, bend, lifting your head and body.

Clasp your hands in the back in the "lock". Bend down without lifting your legs off the floor.

The same, but hands behind the head.

Exercise # 3

Starting position: lying on your back.

Bend your legs, straighten at an angle of 45 degrees, lower.

Raise your straight legs, bend them and return to the starting position.

As you lift your straight legs, try to touch the floor behind your head with your feet.

Exercise 4

Starting position: lying on its side, the left hand creates support in front of the chest, the right one behind the back.

Perform circular motions with a straight right leg.

Raise your straight legs.

Put your hands behind your head, lift the body.

Exercise 5

Starting position

Pulling your feet to you on the floor, raise your pelvis - "bridge" on the shoulder blades.

Place your palms on the floor. "Bridge" based on hands, feet and head.

The same, straightening the arms, with support only on the legs and arms.

Exercise # 6

Starting position: lying on your stomach.

Raise your straight legs alternately.

Grasp the ankles with your hands and bend.

Place your arms alongside your body, palms down. Leaning on your hands, raise your straight legs.

Exercise 7

Starting position: lying on your back.

Move to a seated position without using your hands.

Spread your legs wider, hands should be on the back of your head.

Move to a sitting position, make a tilt to the floor.

The same, but straight arms behind the head.

Move to a sitting position with a tilt to the leg.

Exercise 8

Starting position: lying on your back, hands behind your head.

Perform leg movements that imitate pedaling - "bicycle".

Crossing movements with straight legs raised at an angle of 45 degrees - "scissors".

Circles with straight legs in opposite directions.

Breathing exercise

We live at the bottom of the atmospheric ocean, which is about 100 kilometers deep. Air pressure is approximately 1 kilogram per square centimeter.

We know that you can live without food for more than 30 days and survive. But we can do without air for only a few minutes.

Many scientists state that the deeper a person breathes, the less breaths he produces in 1 minute, and the longer his life. People who breathe more often live shorter lives. This statement finds its confirmation in the animal kingdom: rabbits, guinea pigs and all other rodents are frequent breathing, producing many respiratory movements in 1 minute. They do not live long.

And the main indicator health reserve organism, according to many Chinese masters wushu, is the duration of holding the breath. Therefore, periodically during the day, you need to perform a simple breathing exercise, which will not only allow you to improve your health, but also give you strength, make you balanced, and accelerate nervous processes.

The more vital energy a person has, the longer his breath holding, the better the conditions for concentration.

The ancient Chinese sages argued that the higher a person's level of consciousness, the more spiritual energy in him, the less he needs to destroy anything in order to preserve himself and in general in material, including food, water, and most importantly, oxygen ... It is clear that the opposite is also true: the more vitality a person has, the more concentrated he is, the less he breathes, less sickness, and the slower he ages.

Most of the processes in the human body are "tied" to breathing. Alas, due to improper breathing, we burn (oxidize) in the fire of oxygen that we breathe. The oxygen that sustains our lives can harm our bodies if the body's defense mechanisms are malfunctioning. To tune your breathing and strengthen your defense mechanism against the harmful effects of oxygen, you need to perform breathing exercises.

This exercise can be performed at any time while sitting, standing, lying down and while moving. This is a normal, slow, measured breathing. Control over it is the essence of the exercise and consists in focusing on the breath.

A distinctive feature of the breathing exercise is the partial blocking of the glottis for the purpose of some air inhibition. To do this, the muscles of the larynx are slightly tense. Breathing is accompanied by a slight hiss. On inhalation, a whistling sound is heard “ sss", On exhalation - hissing -" xxx". But remember: the sound is not formed by the vocal cords, not by the friction of air against the palate, as with snoring, but precisely due to the narrowing of the air passage. The source of the sound is not the bronchi or the nose, but the upper part of the larynx, located just above the Adam's apple.

Inhale quickly (a few seconds), mainly with your stomach.

You should try to stretch the exhalation as much as possible, make it slow, even, steady.

The duration of breathing (time of inhalation and exhalation) should be gradually increased, but only at the expense of the time of exhalation. In this case, you do not need any violence against the body. Don't tire yourself out. All attention is concentrated on a faint hissing sound.

Heaviness in the head, tinnitus, fever in the body, facial flushing, lethargy, fatigue, depressed mood after exercise are all evidence of overwork. If they are, therefore, you overdid it.

In the beginning, the duration of the breathing exercise should be a few minutes, add 1-2 minutes weekly. Subtlety consists in creating resistance to the air passing through the respiratory tract.

SHAOLIN GYMNASTICS YUNS

You should not start your wushu classes with complex complexes. To begin with, I suggest you familiarize yourself with the exercises of Shaolin gymnastics for a young man - the method of basic training wushu.

Do not be afraid of the word “ youth": Initially wushu only men were engaged, and this first set of exercises implies the beginning of training already in childhood, hence the name.

But if you didn’t practice as a child wushu then it's never too late to start. Constant training and exercise will keep your bones and muscles soft and elastic, just like a child's.

Preparatory exercises

These preparatory exercises consist of the basic methods of training the whole body, and therefore the beginner wushu it is worth starting training with them, as well as an experienced wushu player - to warm up the body.

Preparatory exercises are not only necessary to warm up the body before performing more complex exercises, but also have a general health character. First of all, the exercises knead the muscles of the lower back well, help to increase the mobility of the lumbar spine, and have a preventive effect for lower back pain and headaches.

The implementation of these exercises 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.

At the same time, the maximum effect is achieved, which is associated with strengthening the abdominal press and massaging the internal organs of the thoracic region, the liver, and also the organs of the abdominal cavity.

Exercise 1. "Hands rest against the sky"

Starting position: legs together, shoulders slightly laid back, arms freely lowered along the body, palms touching the hips.

.

Take a deep breath. Breathe in the lower abdomen. At the same time, the shoulders move forward, they should squeeze the top of the chest so that it does not expand. The buttocks are tense and tucked in with each movement.

Turn the palms outward, with the back side connect them at the bottom of the body, in the groin area (Fig. 1a).

After that, slowly raise your arms up, your chest should expand to take a deep breath. Raise your head up, keeping your eyes on your hands. Remember that when you move your hands, you should try to feel the pleasant warmth following your hands. Try not to tear your heels off the floor (Fig. 1b).

Exhaling slowly, relax a little and lower your arms through the sides down, bending at the elbows, straighten your fingers.

Lower your shoulders so that they squeeze your ribcage, exhale slowly, fully, your legs at the knees can be slightly bent. Cross your arms, right under the left, touching your forearms; palms up (Fig. 1c).

Raise your arms slowly while inhaling vigorously. Turn the palms outward at the level of the face (Fig. 1d).

Raise your head up, watching your hands, straighten your knees. Make sure that 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. Hands are tense in the palms and, as it were, rest against the sky (Fig. 1e).

We make a sharp exhalation and in a circular motion, spreading to the sides, lower our hands down. The elbows can be slightly bent, but the palms are facing down, the fingers are bent. Simultaneously with lowering the arms, set the left leg to the side shoulder-width apart, slightly bend the legs at the knees.

4. Finish the exercise with a brief exercise of the arms and whole body. Relax quickly and return to the starting position by placing your left leg against your right.

5. Repeat the exercise at least 3 times.

NOTE:

When performing the exercise, you should feel that you are releasing the body from the weight that was "held" above your head;

The exercise should be performed continuously, the movements should go from one to the other.

Exercise 2. "Dancing Dragon"

Starting position: the legs are closed and bent at the knees, the hands are tightly wrapped around the knees, the body is slightly tilted forward, looking straight ahead (Fig. 2).

Exercise order.

We begin with effort to perform circular movements in the knees counterclockwise 7 times, the hands impede the movement, increasing the load.

We repeat the rotation in the other direction.

NOTE:

You need to perform the exercise, trying to make the most sweeping movements.

Exercise 3. "Tail of a snake"

Starting position: sitting on the floor, the left leg is extended forward, the right leg is bent at the knee and lies with the foot on the left thigh (Fig. 3a).

Exercise order.

Grab the toes of your right foot with your left hand from the side of the sole.

Grasp the right ankle with your right hand so that your big toe is on the inside and the other four toes are pressing on the outside of the outside ankle.

Begin to forcefully rotate the foot in the ankle joint counterclockwise, holding the toes with your hand (Fig. 3b).

6. As you rotate your foot, stretch your toes in a small circle.

7. Perform the exercise on the other side, repeating the exercise 7 times with each leg in two directions.

Note:

Try to keep your body straight, breathing should be calm and natural.

Exercise 4. "Snake ring"

Starting position: the left leg is extended forward, the right leg is bent at the knee, the lift of the right foot lies on the left thigh, the foot is turned up as much as possible.

Exercise order.

Grasp the ankle of your right leg with your left hand.

Place your right palm firmly on your right knee.

On a slow exhalation, press your right knee to the floor, the leg impedes movement, increasing the load (Fig. 4).

8. Repeat the exercise 7 times with each leg.

Exercise 5. "Wounded bird"

Starting position: Left leg extended forward, right leg bent at the knee and raised.

Exercise order.

Wrap your hands around your right foot, which is stretched out with your toes forward. Try to keep the lower leg parallel to the floor (Fig. 5a).

Take a sharp breath, straighten your chest, while the foot tilts towards the groin.

Exhale slowly and try to pull your foot to your forehead (Fig.5b), even better if you can throw your leg over your head.

9. Repeat the exercise 7 times with each leg.

NOTE:

Make sure that your back is straight, try not to tilt your head forward to the leg.

Exercise 6. "Dragon on the ground"

Starting position: we lie on our back, legs extended, arms bent at the elbows are apart, shoulders touch the floor, forearms are raised, fingers are freely spaced (Fig.6a).

Exercise order.

Exhale slowly, lifting your legs up (Fig. 6b).

10. Take a sharp breath and slowly lower your legs to the starting position.

11. Repeat the exercise 7 times.

NOTE:

When performing the exercise, try not to bend your legs at the knees and do not tear the pelvis off the floor.

Exercise 7. "Pushing the ground"

Starting position: in support on outstretched arms, arms shoulder-width apart, 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 (Fig.7a).

Exercise order.

As you exhale, lower yourself, bending your elbows, touching the floor with your chest (Fig. 7b).

12. On a sharp breath, quickly return to the starting position.

13. Repeat the exercise at least 10-15 times.

NOTE:

When performing the exercise, the body should be straight, if it is difficult to push up on the fists, push up on the palms.

Exercise 8. "Boa constrictor dinner"

Starting position: lying on your back, legs are bent at the knees and pulled up to the stomach, knees are slightly apart; the head is slightly raised; the hands are wrapped around the knees; the fingers are slightly apart, the little finger and thumb are pressed against the outer and inner surfaces of the knee joint (Fig. 8a).

Exercise order.

Perform a counterclockwise circular motion with your knees, with your hands trying to impede the movement.

Bring your arms together with your knees to your shoulders and take a sharp breath (Fig.8b).

14. Bend your lower back up. Tilt your head towards your knees.

15. Then slowly, with an exhalation, bring your knees in front of your chest and with an effort squeeze away from you.

16. The exercise is repeated 7 times, then the circular movements of the knees are performed in the other direction.

NOTE:

The shoulders and head are raised, and the lower back is pressed against the floor. The breathing rhythm remains constant.

Exercise 9. "Resting lion"

Starting position: Sitting on the knees, the shins and the insteps of the feet touch the floor, the buttocks touch the heels (Fig.9a).

Exercise order.

Put your hands on the floor and slowly begin to tilt the body back, trying to lie with your back on the floor. Having reached the lowest possible position of the body, try to relax as much as possible (Fig.9b).

17. Return to starting position.

18. Repeat the exercise at least 10-15 times.

NOTE:

You need to breathe calmly;

To facilitate lifting, it is advisable at first to turn the upper part of the body slightly to either side and rest your hand on the floor.

Exercise 10. "Neighbor's Claw"

Starting position: standing, feet shoulder-width apart, arms folded behind the back, head straight (Fig.10a).

Exercise order.

While exhaling, tilt your head to the right, while inhaling, return your head to its place. Then repeat the same movement, but to the left (Fig.10b).

As you exhale, make a sharp tilt with your head forward (Fig. 10c), while inhaling, return to the starting position.

Tilt your head back as much as possible (Fig.10d). Grit your teeth, stretch the corners of your mouth as you exhale, and make a sharp hissing sound.

As you exhale, move your head forward without tilting, pushing your chin forward - this movement should resemble the movement of the head of a pecking goose (Fig.10e).

Make a long hissing sound through your clenched teeth.

Repeat the exercise 4 times.

Exercise 11. "Harvest time"

Starting position: Kneeling, knees slightly apart, buttocks touching heels, raising feet - the floor; keep the body straight; arms bent at the elbows; the right forearm is vertical, the open palm is facing the face; the left palm wraps around the outside of the right wrist, the thumb presses on the knuckle of the right little finger.

Exercise order.

As you exhale, bend your right hand at the wrist and, turning the hand around the vertical axis to the right, lower your hands to the level of the abdomen, below the navel, and press.

As you inhale, raise your arms to head level, straightening the hand to its original position. Repeat 4 times.

Expand the right hand under the left hand so that you can rest your left palm on the back of your right hand. Keep your right shoulder and forearm in a horizontal position.

As you exhale, bring your hands to your right shoulder.

Without taking your hands apart, change the position of your arms and repeat the exercise, pulling your hands to your stomach, chest and left shoulder.

Repeat the exercise 4 times.

Exercise 12. "Bird before takeoff"

Starting position: standing, feet together, arms down freely.

Exercise order.

Inhale sharply. Move your pelvis forward and lift your right leg, bending it at the knee, the thigh parallel to the floor, the upper body deviates as far back as possible.

At the same time, raise your arms forward and to the sides to shoulder level, the hands are relaxed, the fingers are slightly apart, the elbows are slightly bent.

As the hands move, the palms need to be turned inward, the fingers look at each other, the hands are bent as much as possible at the wrist joints (Fig. 11).

19. Exhaling slowly, slowly return to the starting position.

20. Repeat the exercise 4 times.

Basic hand movements

Man is the only animal that masterfully owns its upper limbs. Scientists still cannot create a mechanical device that could perform those movements that are available to anyone, even a person far from sports and music.

Exercises for the arms are of a strength nature and develop the muscles of the arms, chest and back, strengthen the muscle of the heart. In addition, the complex includes a number of exercises that activate blood circulation in the vessels of the neck and head and help prevent cervical osteochondrosis.

In addition, these exercises develop the shoulder joints well, increase the mobility of the arms, as well as the mobility of the spine, and activate the respiratory muscles.

Exercise 13. "The snake prepares to attack"

Starting position: standing straight, feet shoulder-width apart; the arms are bent at the elbows, the shoulders are pressed to the surface of the chest, the forearms are almost vertical, the hands are located at the level of the chest (middle position) and are turned with the palms down parallel to the floor, the fingers are directed forward; look straight ahead; the fingers of the brushes are, as it were, collected in a pinch, the brush resembles the head of a snake.

Exercise order.

On a slow exhalation, lift the right hand to the right up to eye level, keeping its horizontal position.

Slowly lower the left hand to the groin, slightly straightening the palm and bending the hand with the palm up, fingers pointing forward and to the right. Try not to straighten your left elbow to the end, and do not tear your shoulders off your chest (Fig. 12).

21. While inhaling, swap your hands.

22. Repeat the exercise 7 times.

NOTE:

When performing the exercise, you need to concentrate on the hands; during the movement, do not change the position of the elbows.

Exercise 14. "The dragon spreads its wings"

Starting position: as in exercise 13.

Exercise order.

On a slow exhalation, move your hands to the right to chest level, slightly bending at the elbows, palms facing each other. Imagine holding a ball (fig. 13).

23. Flip the left hand with the palm to the right and open it.

24. On inhalation, return to the middle position and on the subsequent exhalation move your arms to the left in a similar manner. Turn your head and look at the hand towards which you move your hands. Simultaneously with the movement of your arms to the right, transfer your body weight to your right leg.

25. Step left foot to the right. Step back with your right foot, sliding your toe on the floor. Bend both knees slightly. In the final position, the left knee is pressed against the right calf, the left leg rests on the floor with the pads of the fingers, the heel is directed up.

26. With the movement of the hands to the middle position, the legs return to their original position, and with their further movement to the left, do the same step with the right leg to the left.

27. Repeat the exercise 7 times.

NOTE:

Movements of arms and legs should be simultaneous;

As you move your arms, imagine that you are moving the ball from side to side at chest level; for simplicity, you can first perform the exercise in front of a mirror with a ball, standing still, and only then move on to moving your arms simultaneously with your legs.

Exercise 15. "The dragon prepares to fly"

Starting position: as in exercise 13.

Exercise order.

As you inhale, raise your right hand up to the level of your forehead, turn your hand with your palm forward and up, bending slightly forward.

At the same time, take the left elbow back, leave the left hand at the thigh (Fig. 14a).

As you exhale slowly, lower your right elbow down, covering your solar plexus. In this case, the hand remains at the level of the face and turns with the palm towards it (Fig. 14b).

With your left hand, make a sliding motion along the body forward and to the right, turning the palm outward, with your right elbow touch the middle of the left forearm (Fig.14c). To increase exhalation, bring your relaxed shoulders closer together.

28. Repeat the exercise with the left arm, pulling back the right elbow.

29. Repeat the exercise 7 times.

Attention! This is an introductory excerpt from the book.

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