Important notes.

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

Breath.

The whole coupling rate is carried out by the nose. You will need to learn to breathe a diaphragm, and not easy, since in gymnastics I will have such breathing is considered correct. This is done when inhaling the air with the nose, the stomach must stick away when exhaling to get carried out, while the chest remains still.
It is necessary to breathe evenly, just as breathing breasts. Over time, you will get used to, and you will not even notice that breathe a diaphragm. In general, there are several types of breathing in the wush, but about it in another article.

1. I start an exercise with stretch marks of the chest muscles. The hands are bent in the elbows, the elbows are raised to the level of shoulders, palms are opened and looking at the bottom, the middle fingers look at each other.
We start the movement of the elbows back on the account of the time or two. Returning after each movement to the original position
Then we straighten your hands and also across the account once or two, make jerks back, and return to one line with your shoulders.
These movements, alternating, repeat ten times each

2. Next exercise also stretch breastpus and the development of a shoulder joint.
Rise right hand Up, palm can be clamped in a fist, left by seam down. We begin the hands of hands back to the account once or two, then change their position, the left hand goes up, right down, repeat the movement. Exercise is done ten times in each position.

3. Next, we begin to warm up the lumbar area of \u200b\u200bthe back, the hands are lowered down, approximately at an angle of forty-five degrees relative to the body, palms are clamped in a fist. We make turns to the right left, but first with effort to the right, and then left to the left ten time.

4. Next exercise
Hands are spread in different directions forming one line at the level of shoulders. Palms are bent into the fist. We begin to develop the joints of the palms, rotating the fists forward and back to twenty times.

5. Next we develop the joints of the forearm.
Bend your hands in the elbows under the ninety degrees and start to rotate twenty times first inside to the chest then outwardly from the chest, while the forearm must try to keep in the line at the level of shoulders.

6. In the sixth exercise, heating the muscles of the shoulders while simultaneously developing shoulder joints.
For this exercise, you need to lower your hands on the seams, the palms can be squeezed into a fist, and you can leave the deployed, unfolded palms a little more difficult. We make twenty-rotations stretched forward and backwards.

Many martial arts techniques have been preserved since ancient times, i.e. Each reception is the transfer of many years of historical experience, knowledge in the field of martial arts, teaching techniques I.T.P. Therefore, we say that the martial arts is the exchange of these knowledge, they wins the one who knows better admission, who is more correct to spend him, who trained more.

In the preparation of the martial art, the system of physical exercises organized at training sessions is applied. Training is a physical education process aimed at achieving sports results.

The tasks of the training is to promote health and comprehensive physical development, the formation of the necessary skills, the consolidation and improvement of the elected species of martial arts, the upbringing of morality, the acquisition of knowledge of martial arts.

Structure of classes.

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

The preparatory part is the warm-up, aims to warm up the body, prepare the musculoskeletal system and internal organs By the upcoming work.
An important featureyu warm-up in martial arts is proper breathing and complete concentration.

The main part is to study or improve the technique, as well as the development of motor qualities involved. Its content depends on the period of training, athlete's preparedness 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 flow of recovery processes.

Training methods.

The main methodological arsenal of training is the method of methods strictly regulated exercise. This extensive group of methods includes many varieties, in particular:

• methods of disseminated-constructive exercise and methods of holistic exercise (technical preparation);
• methods of selectively aimed at the exercise and methods of generalized (with a general impact on the Athlete's Abilities Complex) exercises (physical preparation);
• methods differ also on the signs of standardness or variability of related impacts, their interruption or continuity:

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

The number and time of exercise is dependent on the tasks of training, the peculiarities of the training of glycolithic and oxidative muscle fibers, the functional state of the athlete, the characteristics of the volume and the intensity of the load and other conditions.

Circular method - Alternately performing various exercises, selected and combined into a single scheme. For each exercise, the place is determined, there may be 8-10 such places. At 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 is to train basic racks at a slower pace, training of jumps and movements on the sand, training with a heavier weapon I.T.P. This method is characterized by continuous operation with changing intensity.
An example of such a training can be at first a blow to the blow slowly, focusing on the trajectory of motion, then at high speed, then with the emission of force and dynamic voltage.

Also related to this group continuous exercise method.

Game method It allows you to train such qualities and abilities of the martial corner as a dexterity, speed, resourcefulness, independence, variation. The efficiency of the method is explained by the high emotional background, which is accompanied by participation in games.

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

In addition to those named during sports training and in close connection with it, many other means and methods are used. These are primarily common goodsAgogical (Methods of verbal and visual explanation, methods of motivating, beliefs, teachments, etc.)

The volume and intensity of training loads.

The total amount of loads is derived from its volume and intensity. In the broadest sense, the load volume refers to its length over time and the total number of work. The concept of the load intensity is associated with the strength of the work and the degree of its concentration in time. An important feature of training is the correct combination of these parameters. It is usually a combination of volume and intensity, which is characterized by an inverse relationship: the greater the load, the smaller the intensity, and vice versa. Loads with extremely possible parameters of volume and intensity are not much often applied. The correct use of these parameters is an excellent tool in the hand of a coach that will help to avoid overwork and overtraining athlete.

Training technical actions.

When we are talking about the implementation of the motor action, we always mention the concept of "technique". Under the technique is understood as the most effective way to perform an action or, they also say rational execution.

Motor Action Technique There is a search result, analysis, checks in the practice of methods of its execution by the masters. The rationality of the technique is assessed by its parameters (dynamic, kinematic, temporary, speed, etc.), but in martial arts, the solution of the motor problem depends on the reaction of the athlete, select the necessary action, accuracy, assessment of the motor situation.

Tactical training.

Reception is a technical action with which the victory is achieved. The use of individual methods in martial arts is not always effective, since the preparation of the reception and its conduct requires time, it is not difficult to solve the intention of the attacker. Therefore, most masters have one common feature, use the so-called attack combinations using preparatory and final techniques, which are subordinate to a single tactical goal.

Under tactical preparation is meant rational use Tactical actions in order to create favorable conditions for conceived reception.

Stage of learning motor actions.

The basis of the motor skills is knowledge of motion, pre-motor experience. In the process of multiple repetitions, motor actions become familiar and coordinated. Skills are moving into motor skills. Movements occur as it were automatically, without a directional concentration of attention on the details. Knowledge of the basic patterns of the formation of motor skills, the improvement of motor actions significantly accelerates the mastery of new movements, forms durable motor skills.

The process of mastering the new movement occurs 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, engaged in listens to the explanation of the coach, looking at the demonstration of movement. After that makes the first attempt to perform a new element in general terms, while performing the element completely or in parts. An important workout peculiarity at this stage is the proper implementation of technology. To do this, it is important to emphasize the attention of the on-key points ("reference points") of reception or movement. For example, when working out directly with a fist, engaged in emphasis on important "reference points": fist, shoulders, interaction of two hands, body work, direction of view.

At the stage of forming a motor skill by multiple repetitions, technical techniques are adjusted to a perfect form. A holistic way to perform an exercise with selective development of individual parts is widely used.

At the stage of formation and improvement of motor skills, the techniques are carried out in real and even complicated conditions. This is the longest phase of preparation.

Competitions.

A very important component of the training process is competition. It is no coincidence that the real growth of the skill athlete occurs in competitions. Changing opponents, i.e. constant change in the conditions in which the Maloborets improves technical actions is the most effective tool for sporting skills.

Certification.

In martial arts, regulatory methods of quantitative formulation of tasks and evaluating the results of their implementation are widely used. Each blow, reception, throw has its own assessment value. To fulfill or no longer fulfillment of various technical elements, one can judge how the tasks are realized, what is the effectiveness of funds and methods, as far as they managed to influence the growth of technical skill and motor abilities.

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

Training in the wushu. Basics of skill.

Training in the Wushu are built on the basis of an understanding of the purpose that is engaged in dealing with. It is believed that this can be a wellness, sports or combat orientation that each of these components has its own means and methods for its achievement. There is another approach in understanding training in Wushu.

Features of training and competitions in Judo, Sambo, Shuyujiao.

Throughout the development of the entire history of the development of human society, the struggle served as a universal means of physical education of man and prepare it for labor and military activities. It was gradually comprehended and the formation of technical actions, character and features largely dependent on the conditions of lifestyle and traditions of different peoples. We will look at three types of struggle who have gained fame and popularity around the world. This is the Japanese Fighting "Judo", the Chinese wrestling "Shuyjuciao", and the struggle of the "Sambo" of the National Council of Wrestling of the USSR.

Training in karate.

Karate is one of the oldest martial arts on earth. It originated on Okinawa island by mixing the techniques of Chinese wushu and local struggle techniques.
The special relevance of karate received after the capture of Okinawa Japan and the introduction of a ban on weapon local residents. Originally karate so and called the "Chinese hand". The father of modern karate is Gitin Funakosi, who at the beginning of the 20th century came from Okinawa in Tokyo, where he spent the first demonstration of karate.

Training in Taekwondo.

Of all the types of Korean martial arts, Thekovondo is most famous.
Taekwondo is a martial art that arose as a set of ancient species of Korean martial arts. In Korean Taekwondo means "way of legs and hands." Characteristic feature Taekwondo is the widespread use of kicks, as well as kicks and hands in jumps. This kind of martial arts is based on the thousand-year experience of traditional martial arts, and at the same time uses all the best that was created by modern science.

Throughout the long history of the development of martial arts, on the basis of deep analysis and inspection, a huge work was carried out to optimize the implementation of movements and technical actions, the richest experience in the field of biomechanics of movement was accumulated. And this is not just a feature or manner of execution or the total culture of the movement inherent in each species, and important principles and patterns, a rational and well-thought-out structure of constructing movement, as well as methods of training, in order to increase motor capabilities when using combat receptions. It is important to understand this unique opportunity to study martial arts.

Classes and seminars on adults

Wushu expert

SEMINAR on the topic: "Changbin is a fencing on a spear."

Topics of seminars:

1. Improvement techniques Wushu
2. Duanbin - Fencing on a short weapon
3. Changbin - Fencing on long weapons
4. Traditional directions Wushu
5. Self-defense and hand-to-hand fight
6. Fighting Shuyjuciao

Read more on the official website of Wushu expert www.wushu-expert.ru

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

The program of self-defense lessons includes techniques that do not require high physical strength, strikes in the most dangerous zones for humans, important principles and methods of using the enemy force, as well as the study of the technique of a leading impact. This seminar will be useful not only for women, but also for all those who care about their safety.

Basics and basic technique of styles included in Tunbei: Bazzi, Pigua, Fanti, Chotjiao.

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

Fencing on a short (sword Tao, Jian) \u200b\u200band a long distance (Qiang spear).

For 20 years of experience with Chinese masters, a whole system of training and applying the main admission of fencing on spears is "La by Zhai". Also detail the technique of movements, maneuvering, interaction of speaking speakers and body work.

Fencing using the two-handed sword Miao Tao and Bian Gan sticks.

The seminar program included 16 techniques Melo Miao Dao based on the famous technology compiled by the patriarchs of traditional Wushua Ma Feng Tu and Chan Sheng - Miao Tao against a spear, as well as Biangan's technician in Qi Show, Shi San Fa.

Health system Tunbei Yes Jia Zi.

Movement in Tunbei Yes, Jia Tzu is performed in slow rhythm with low accelerations, naturally and freely, with a concentration of internal condition and even breathing. Special attention in the movements is paid to the coordination of stops and brushes, knees and elbows, hips and shoulders, as well as the interaction of breathing and internal energy stream.

Health system Tunbei Yes Jia Tzu includes more than 100 techniques. On this video, the main techniques of this system are demonstrated. This video can be used as a tutorial.

The Center "Five Elements" invites everyone to visit Wechi (Kung Fu) for novice adults in Moscow (Kurskaya). If you want to engage in traditional Shaolinski wushu, smoothly rising from the basics to the tops of the skills - sign up for the group and come to our center.

Wushu classes for beginners pass three times a week: on Mondays, Tuesdays and Thursdays (see), the beginning of classes in 19:00 !

The cost of a trial occupation 500 ₽ .

Additional discounts Provided for a permanent learning group, as well as on shares.

Training in the walls of the center is built in such a way that man even with medium abilities After a while it receives all the basic skills necessary for the free match. The ability to move, block the strikes and at the same time attack, feel the distance and rhythm, develops the skills of tactile sensitivity, the ability to anticipate the movement of the enemy and react to them correctly.

How to study

Training is built as follows. Starting to engage in traditional wushu, you fall into a group for beginners, where they get acquainted with the basics of Wushu and study the initial step.

In practice, this means that you will make articular gymnastics (according to the Shaolin monastery technique), examine the basic movement and stands, Out performance Individual blows and complexes Exercises. Touch one of the complex Igizinjin. Get acquainted with the history and traditions of the school. Study of the initial stage takes 24 classes.

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

Now that the body is ready for higher loads (both physically and energy) can be moved to pair work, studying work with weapons, as well as working with energies - Shaolinsky qigong.

By this time, you go to a permanent group and get the opportunity to pass the exam on the initial stage.

Pupils of the permanent group receive access to closed learning materials On the site, as well as special discount For subsequent training.

Successful surrender examination of the initial stage will open for you access to the materials of the first stage of the training and the possibility of visiting classes on a special (substantially below basic) tariffs.

Further stages of skill are the main - exams on them are carried out as the student readiness. At the same time, confirmation of the development of the next stage provides for the examination of the exam twice - once in the walls of the center and once in China in the Shaolins Monastery. To do this, we organize and spend in China.

Sign up for wush for beginners

Title: Buy book "Gymnastics Wushu. We start from scratch": Feed_id: 5296 Pattern_id: 2266 Book_Author: I-shen Book_Name: Gymnastics Wushu. Start from scratch

Healing practices of the East

Title: Gymnastics Wushu. Start from scratch

Series: East Healing Practices

Publisher: Vector

Pages: 128, Il.

ISBN 5-9684-0536-8

Format: FB2.

ANNOTATION

Motherland of Eastern Practice Wushu - China. Every morning, millions of Chinese overlook, courtyards, in squares and parks and perform various exercises.uSHA .

What matches them to such actions? This, of course, the confidence is that regular classes of this gym protect against disease and prolong life. Such a relation to the wushu is based on deep national traditions, culture, ideas from roots in ancient chinese philosophy, considering a person in unity with nature.

The book will introduce you to Wushu, but not like with martial art, but as with a complex of physical exercises to promote health.

Regular wushu classes will help attach you to a healthy lifestyle.

Gymnastics wushu. Start from scratch

Ottop does not have mistakes. In the world, no one understands the meaning of his words, his thoughts are kept in deep secret.

Guan Tzu (i century BC)

Gymnastic classes uSHA In my opinion, not only experienced physical consultables are available, but everyone who seeks to strengthen their own health and get rid of the whole baggage of chronic diseases.

From time immemorial in Russia, and in many other civilized countries, a stereotype was formed healthy man: of course, high height, with athletic torso, 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 growth of the man, quite diluted, even with a small abdomen (because of the abdominal breathing, and not love delicious and eat a lot). In addition, a healthy person, first of all, should be pink satin skin, shiny hair, smile and a calm, shining look ...

The main signs of a healthy person in Eastern culture differ from European. It is natural, the flexibility, the mobility of the joints and tendons, plastic movements, the correct breathing and the ability to control their body and will. That is, there is no one, or rather, on the body, the harmony of the spirit and the carnal start! The founder of the famous Shaolin School Wushu Bodhidharma fourteen centuries ago brought up his students according to the principle: "Through the perfection of the body to the perfection of the Spirit."

Wushu is not only military art and sports, it is, above all, therapeutic and wellness gymnastics, psychotraining and, oddly enough, the philosophical system. Before developing the physical abilities of your body, the Chinese teachers called for the improvement of the person, to the search for human harmony with the outside world.

Literal translation of the term "ears w. "-" Military Art ". Arising a few millennia ago uSHA He was the techniques of hunting and self-defense from animals and enemies. But later, the ancient Chinese came to the thoughts that, having such powerful weapons in arsenal, like Wushu, a person should be a strong spirit and possess the skill of his use, so as not to harm the weak and defenseless. This can be achieved only with the help of training, not one body, but also the Spirit.

Now that the fighting is carried out with the help of completely different weapons than the wushu, two new directions arose: this is self-defense without weapons and a system of preventive and medical gymnastics.

Therapeutic and wellness aspects of the Wushu constitute an integral part folk Medicine. From numerous Chinese sources it is known that " having mastered the system systems increases the protective properties of the body ... Permanent classes give a practical ability to achieve good health and extend the lifespan ... then a person will not need whole pots of drugs " Art uSHA Developed on the basis of psychophysical training, during which a person activates and mobilizes the hidden possibilities of the body.

The widespread uSHA Received after education in 1949 by Chinese People's Republic. From the first class in primary and secondary schools, teaching has been introduced uSHA as mandatory physical training.

Wushu is the most massive national type of physical and sports training in China, and today not only in it. Wushu is not limited to physical education and sports. Wushu - the alloy of gymnastic complexes and respiratory gymnastics, including the elements of acupressures and having health and medical and preventive importance, this is a sport, and military art, this is a psychophysical training, and visual arts, this is a philosophical system, which defines the world and even Lifestyle itself.

Conditionally, three directions can be distinguished into the wush: wellness, sports and military-applied, and each next direction includes previous ones as an integral part.

In my book, I will introduce readers with the first direction, which is only a small vertex of a huge iceberg called Wushu.

Wushu of the health orientation includes complexes of gymnastic exercises, basic movements of the body (hips, arms and legs), exercises for the development of plastics of movement, breathing exercises and massage complexes.

I will not stop in the philosophical foundations of the Wushu, which are complex and are associated with the ancient and modern religious systems of China. The main task of my book is to familiarize yourself with the treatment gymnastics, which allows you to develop power, flexibility, coordination of movements, strengthen health and, most importantly, accessible to people with different levels of physical training.

The development of these gymnastic complexes and basic movements It will help to acquire the skills of using your strength when performing different hard work, develops coordination of movements and agility. These exercises can also be used as gymnastics to remove fatigue and imparting cheerfulness with a tense mental and physical workMoreover, most of them do not require additional space and special conditions.

Primary gymnastic complex

Everyone should understand that the wushu is not a lightweight rustic walk in the fresh air, therefore, before you begin to the complex exercises, you need to prepare your body weakened and idleness.

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

If you are terribly busy and you do not have enough time to fulfill the entire complex, you, of course, can reduce the number of exercises, but it is the same as " taking on the chest ", Forget" sniff " The effectiveness of occupations will significantly decrease. Therefore, if you seriously think about your health and plan to bring your body to perfection, it is not worth saving time in class, especially the initial one. Remember that even a trained gymnast that has at workshop immediately heavy loads can be injured.

The more correctly and carefully you will perform every exercise, the more positive effect achieve. And although uSHA Originally formed as martial art, remember that the exercises made by me in this book are not imitation of combat movements. Therefore, perform the exercises smoothly and gently. Otherwise, trauma of tendons and muscles is possible.

Some important tipsBefore you begin to perform the initial complex.

It is best to perform these exercises in the morning or in the evening after work (smear, clean your teeth, free your intestines).

Clothing for classes should be free. When performing exercises in interruptions at work, break the belt and tie, unzip the gate of the shirt and remove the clock.

Do not exercise when you feel strong hunger; Do not exercise earlier than 1.5-2 hours after meals.

Usually, according to the Chinese tradition, the exercises perform standing face north.

Observe graduality in the load, do regularly (better gradually, but regularly).

Exercises standing

You can turn on the vigorous music, better without words or with words in a foreign language, so as not to be distracted by the understanding of the text (it is especially difficult to engage if the text of the song is completely meaningless - the words of it can stand for a long time in your brain, and poor brain, instead of relaxing will be forced to work on an analysis of non-analyzed).

Each exercise must be performed at least 12 times.

Exercise 1

Initial position : Feet apart, hands down.

For each account 1-4, we make tilts of the head forward, back, right, left.

Exercise 2

Initial position

For every account we make circular movements with brushes.

Exercise 3.

Initial position : Feet apart, hands on the sides.

For every account we make circular movements with your hands.

Exercise 4.

Initial position : Feet apart, gymnastic stick or rope.

Raise the straight hands up above your head and make a circle in the shoulder joints, and then return to the starting position.

Exercise 5.

Initial position : Feet apart, hands on the belt.

At the expense of 1-3, we alternately make spring tilting to the left and right.

Exercise 6.

Initial position : Feet apart, hands on the belt.

At the expense of 1-3, alternately, we make spring tilts to the right leg, left leg, forward, on 4 go back to its original position.

When tamped, try to get the tips of the fingers or palms of the floor hands.

Exercise 7.

Initial position : Wide rack, legs apart with the tilt of the body forward, hands on the sides.

For every account, we make turns of the body to the right and left.

Exercise 8.

Initial position : Feet apart, hands on the belt.

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

Exercise 9.

Initial position : Feet apart, hands on the sides.

At the expense of 1 - lean back, slightly bending your knees, tap your heels.

Currently 2 - Return to the original position.

Exercise 10.

Initial position : Feet apart.

We carry out Mahi right and left foot forward, hands in front of them, slightly divorced to the sides.

Exercises lying

« If you are in your apartment, lie on the floor, three or four ", I once sang Vladimir Vysotsky; But even if you are at home, it is not necessary to go to the naked floor, the stroke rug on him. And do not forget that you are not forgotten to take away or relax! You lay down to cheer up and shake the remnants of sleep.

All exercises to perform seven times. Finish running, walking and breathing exercises.

Exercise 1

Initial position : Lying on the back, hands down the palms down.

1. Raised straight leg, lower the right, then left.

2. The same legs at the same time.

3. In conclusion, we make circles with both legs.

Exercise 2

Initial position : Lying on the stomach, palms will rest in the floor.

Straightening your hands, drive around by lifting your head and housing.

Squat your hands from behind in the "Castle". Rock up without taking foot from the floor.

The same, but hands behind your head.

Exercise 3.

Initial position : Lying on the back.

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

Raise straight legs, bend them and return to its original position.

Raising straight legs, try to touch the floor legs behind your head.

Exercise 4.

Initial position : Lying on the side, the left hand creates a support in front of the breast, right behind his back.

Perform circular movements to the right right foot.

Raise straight legs.

Put your hands behind your head, lift the housing.

Exercise 5.

Initial position

Having tightening the foot to myself on the floor, lift the pelvis - "Bridge" on the blades.

Palms go about the floor. "Bridge" with a support for hands, feet and head.

The same, straightening your hands, with a support only on legs and hands.

Exercise 6.

Initial position : Lying on the stomach.

Alternately raise straight legs.

Holding your arms for the ankle, drive.

Lower your hands along the body with palms down. Relying with hands, lift straight legs.

Exercise 7.

Initial position : Lying on the back.

Go to the "Sitting" position without hands.

Legs to spread the sewing, hands must lie on the back of the back.

Go to the sitting position, take a slope to the floor.

The same, but straight hands behind your head.

Go to the sitting position with tilt to foot.

Exercise 8.

Initial position : Lying on the back, hands behind your head.

Perform the movements of the legs imitating the rotation of the pedals - "bike".

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

Circles straight legs in opposite sides.

Respiratory exercise

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

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

Many scientists state that, the deeper the man breathes, the less breaths it produces in 1 minute, and the longer his life. People breathing often live less. This statement finds its confirmation in the animal world: rabbits, guinea pigs And all other rodents belong to the manner producing many respiratory movements in 1 minute. They live very long.

And the main indicator health stock organism, according to many Chinese masters uSHA is the duration of breathing delay. Therefore, periodically during the day you need to perform a simple breathing exercise, which will not only allow you to improve the state of health, but also give you strength, will make the nerve processes balanced, will accelerate.

The larger in the man of life energy, the longer his breathing delay, the better condition For concentration of attention.

Ancient Chinese wise men argued that the higher the level of consciousness, the more spiritual energy, the less he needs to destroy something for the sake of preserving itself and in general in material, including in food, water, and most importantly - in oxygen . It is clear that it is true and the opposite: the more in the man of vitality, the stronger it is concentrated, the less he breathes, it becomes less sick, more slowly.

Most processes B. human organism "Tied" breathing. Alas, because of irregular breathing, we burn (oxidizing) in oxygen flames that breathe. Oxygen, which supports our life, can bring the harm to our body if the body protection mechanism works with a failure. To set up your breath and strengthen the mechanism of protection against harmful effects of oxygen, it is necessary to execute respiratory exercise.

This exercise can be performed at any time, sitting, standing, lying and while driving. This is the usual slow dimensional breathing. Control over it is the essence of the exercise and is to focus on breathing.

A distinctive feature of the respiratory exercise is partial blocking of the voice gap in order to some kind of air braking. For this, the muscles of the larynge are slightly strained. Breath is accompanied by a slight hiss. A whistling sound is heard on the breath " sCS. ", In exhalation - hissing -" xxx " But remember: the sound is formed not by voice bundles, not by friction of air about the palate, as when snoring, namely, thanks to the narrowing of the air passage. Sound source - not bronchi and not nose, but the upper part of the larynx, located just above Kadyk.

Make a quick breath (a few seconds), mostly belly.

Exhalation you need to try to stretch as much as possible, make slow, uniform, stable.

Duration of breathing (time inhale and exhalation) must be gradually increased, but only due to the time of exhalation. It does not need any violence over the body. Do not bring yourself to fatigue. All attention is concentrated on a weak hissing sound.

The severity in the head, the noise in the ears, the heat in the body, the redness of the face, lethargy, the defeat, the depressed mood after the exercise is all this testimony of overwork. If they are, therefore, you have been conserved somewhat.

Initially, the duration of the respiratory exercise should be a few minutes, add 1-2 minutes weekly. The subtlety consists in creating resistance passing through airways air.

Shaolin gymnastics of youth

Do not begin to start classes of wushu with complex complexes. For a start, I suggest you to familiarize yourself with the exercises of Shaolin Gymnastics of the young man - the method of basic training uSHA .

Let you not scare the word " junior ": Initially uSHA Only men were engaged, and this first set of exercises implies the beginning of training already in childhood, hence the name.

But if you were not engaged in childhood uSHA , it's never too late to start. Permanent training and exercise performs will allow you to make bones and muscles with soft and elastic, like a child.

Preparatory exercises

These preparatory exercises consist of basic methods of training all the body, and therefore starting to study uSHA It is worth starting training from them, as, however, and the experienced Ushuist, - for heating the body.

Preparatory exercises are not only necessary for the workout of the body before performing more complex exercises, but also worry a community. First of all, the exercises well smear the muscles of the lower back, contribute to an increase in mobility. lumbar Department The spine, have a preventive effect with reaches in the lower back and headaches.

Exercise of these exercises is accompanied by massiferous effects on the active zones on the ankles and fingers of the legs associated with the activities of the Central nervous system, organs of vision and hearing, the glands of the internal secretion.

At the same time, the maximum effect is achieved, which is associated with the strengthening of the abdominal press and the massaging effect on the internal organs of the thoracic, the liver, as well as the abdominal organs.

Exercise 1. "Hands rest in the sky"

Initial position : Legs together, shoulders slightly set back, hands freely omitted along the body, palms relate to the hips.

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Make a deep breath. It follows the lower part of the abdomen. The shoulders are served forward, they must squeeze the top of the chest so that it does not expand. Buttocks are tense and pressed with each movement.

Remove the palms outside, the back side connects them at the bottom of the body, in the area of \u200b\u200bthe groin (Fig. 1a).

After that, slowly lift your hands up, the chest should expand to take a deep breath. Raise up my head, watching eyes behind hands. Remember that when you move hands, you must try to feel a pleasant warmth, coming by your hands. Floor heels Try not to tear off (Fig. 1b).

Having leisurely exhausted, relax a little and lower your hands through the parties down, bent in the elbows, straighten your fingers.

Lower the shoulders so that they squeeze the chest, make a slow full exhalation, the legs in the knees can be bent a bit. Cross hands, right under the left, touching forearms; Palm up (Fig. 1B).

Slowly raise your hands, while making an energetic breath. Palm Turn outward at the level of the person (Fig. 1g).

Raise your head up, watching hands, knees straighten. Watch that the fingers of the hands be rented back, the lower part of the left palm presses on the back side of the right brush in the area of \u200b\u200bthe ray-tank joint. Hands are intense in the palms and as if rest in the sky (Fig. 1d).

We make a sharp exhale and a circular motion, spreading to the sides, lowering down your hands. The elbows can be seized somewhat, but the palms look down, the fingers are bent. Synchronically with the lowering of the hands of the left foot we assign towards the width of the shoulders, slightly bend the legs in the knees.

4. Complete the exercise with a brief voltage of the hands and the whole body. Quickly relax and return to the starting position, putting the left foot to the right.

5. Repeat the exercise at least 3 times.

NOTE:

When performing the exercise, you must feel that you exempt the body from gravity, which "kept" above the head;

Exercise should be carried out continuously, movements must move one to another.

Exercise 2. "Dancing Dragon"

Initial position : Feet closed and bent in the knees, hand brushes tightly wrapped their knees, the housing is slightly tilted forward, look straight in front of them (Fig. 2).

Order of the exercise .

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

We repeat the rotation to the other side.

NOTE:

You need to do the exercise, trying to make the most sophisticated movements.

Exercise 3. "Tail of the Snake"

Initial position : Sitting on the floor, the left leg is stretched forward, the right bent in the knee and lies the feet on the left thigh (Fig. 3a).

Order of the exercise .

Grab your left hand with the right legs from the sole side.

Grasp the right-handed ankle with the right leg so that the thumb lay from the inside, and the four other fingers pressed the exterior of the external ankle.

Start with the effort to rotate the foot in the ankle joint counterclockwise, holding a hand over the fingers (Fig. 3b).

6. When rotating the foot, knead the fingers, describing them a small circle.

7. Perform an exercise to the other side, repeating the exercise 7 times with each foot in two directions.

Note:

Corps try to keep straight, breathing should be calm and natural.

Exercise 4. "Snake Ring"

Initial position : The left leg is stretched forward, the right leg bent in the knee, the rise of the right foot lies on the left thigh, the feet are rotated as much as possible up.

Order of the exercise .

Help your left hand for the ankle of the right leg.

With effort, go about the right palm about the right knee.

At the slow exhalation, press the right knee to the floor, the foot prevents the movement, reinforcing the load (Fig. 4).

8. Repeat the exercise 7 times with each foot.

Exercise 5. "Wounded Bird"

Initial position : Left leg stretched forward, right bent in the knee and raised.

Order of the exercise .

Grasp the right foot, which is elongated with your fingers. Skin legs try to keep parallel to the floor (Fig. 5a).

Make a sharp breath, straighten the chest, while the feet leans to the groin.

Make a slow exhale and try tightening the stop to the forehead (Fig. 5b), even better if you can throw the leg behind your head.

9. Repeat the exercise 7 times with each foot.

NOTE:

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

Exercise 6. "Dragon on Earth"

Initial position : Lady on the back, stretching closed legs, bent in the elbows of the hands arranged, the shoulders touch the floor, the forearms are raised, the fingers of the hands are freely placed (Fig. 6a).

Order of the exercise .

Make a slow exhalation, lifting legs up (Fig. 6b).

10. Make a sharp breath and slowly lower the legs at the starting position.

11. Repeat the exercise 7 times.

NOTE:

When performing the exercise, seek the legs in the knees not to bend and the pelvis from the floor does not tear off.

Exercise 7. "Pumping Earth"

Initial position : In the end of the elongated hands, hands on the width of the shoulders, the brushes are compressed in the fists and rest in the floor with knuckles of the index and middle fingers, the pads of the feet rest in the floor (Fig. 7a).

Order of the exercise .

On the exhalation, go down, bending your hands in the elbows, touching the floor of the floor (Fig. 7b).

12. On a sharp breath Quickly return to its original position.

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

NOTE:

When exercising, the body must be direct, if it is difficult to press on the fists, press on the palms.

Exercise 8. "Dinner of the Beat"

Initial position : lying on the back, the legs are bent in the knees and tightened to the stomach, the knees are slightly divorced on the sides; The head is slightly raised; hand brushes wrapped her knees; The fingers are slightly placed, the little finger and the thumb is pressed against the outer and inner surfaces of the knee joint (Fig. 8a).

Order of the exercise .

Run the circular movement counterclockwise, try to prevent the movement with your hands.

Tighten your hands along with your knees to the shoulders and make a sharp breath (Fig. 8b).

14. Check the lower back. Head slide towards knees.

15. Then slowly with exhale, get the knees before the breast and with the effort to press from myself.

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

NOTE:

The shoulders and head are lifted, and the loin presses to the floor. Rhythm of breathing remains constant.

Exercise 9. "Recreation Leo"

Initial position : Sitting on the knees, legs and lifts of the stop touch the floor, buttocks concern the heels (Fig. 9a).

Order of the exercise .

Enact your hands on the floor and slowly begin to reject the body back, trying to lie 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 the starting position.

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

NOTE:

Breathe need calmly;

To facilitate the lift, it is advisable at first to turn the upper part of the hull to any side and rest in the floor.

Exercise 10. "Sad of the Middle"

Initial position : Standing, legs on the width of the shoulders, hands are folded behind the back, head straight (Fig. 10a).

Order of the exercise .

Performing exhalation, tilt your head to the right, in the breath, return the head to the place. Then repeat the same movement, but on the left side (Fig. 10b).

In exhale, make a sharp tilt head forward (Fig. 10v), in the breath, return to the starting position ..

Madely reject your head back (Fig. 10g). Snack your teeth, stretch the corners of the mouth on the exhale and make a sharp hissing sound.

On the exhale, feed the head forward, without tilting, putting forward the chin forward - this movement should resemble the movement of the head of the head of the goose (Fig. 10d).

Through the sked teeth make a long hissing sound.

Repeat the exercise 4 times.

Exercise 11. "Harvesting time"

Initial position : standing on his knees, knees slightly placed, buttocks concern the heels, stopped the floor - floor; Keep the case directly; hands bent in elbows; The right forearm vertically, the open palm is facing the face; The left palm is climbing the right wrist outside, thumb presses on the knuckle of the right maiden.

Order of the exercise .

In exhalation, bent the right hand in the wrist and, turning the brush around the vertical axis to the right, lower your hands on the abdomen, below the navel, and press it.

On the breath lift your hands on the head level, straightening the brush to its original position. Repeat 4 times.

Expand the right brush under the left brush so that you can put the left palm on the back of the right brush. Right shoulder and forearm keep in a horizontal position.

At the exhalation, attract the hand brushes to the right shoulder.

Do not take off the brushes from each other, change the position of the hands and repeat the exercise, attracting the brushes to the stomach, chest and the left shoulder.

Repeat the exercise 4 times.

Exercise 12. "Bird before takeoff"

Initial position : Standing, legs together, hands freely omitted down.

Order of the exercise .

Breathe sharply. Move the pelvis forward and lift the right leg, bent it in the knee, the thigh parallel to the floor, the upper part of the body is as deflected back.

At the same time, lift your hands forward and on the side to the shoulder level, the brushes are relaxed, the fingers are slightly divorced, the elbows are slightly bent.

With the moves of the hands of the palm, you need to deploy inside, the fingers look at each other, the brushes are bent as much as possible in the rays-up joints (Fig. 11).

19. Slowly exhausted, slowly return to its original position.

20. Repeat the exercise 4 times.

Basic movements of the hands

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

Exercise for hands carry a powerful character and develop muscles of hands, chest and back, strengthen the muscles of the heart. In addition, in the complex there are a number of exercises that activate blood circulation in the neck and head vessels and promotes the prevention of cervical osteochondrose .

In addition, these exercises are well developed by the shoulder joints, increases the mobility of the hands, as well as the mobility of the spine departments and activate the operation of the respiratory muscles.

Exercise 13. "Snake is preparing for attack"

Initial position : Standing straight, legs on the width of the shoulders; The hands are bent in the elbows, the shoulders are pressed against the surface of the chest, the forearms are almost vertical, the brushes are located at the chest level (the middle position) and rotate the palms down parallel to the floor, the fingers are directed forward; look right in front of them; The fingers of the tassel, as it were, are collected in a pinch, the brush reminds the head of the snake.

Order of the exercise .

On the slow exhale, lift the right brush to the right to the eye level, while maintaining its horizontal position.

Left brush is slow to lower to the groin, slightly straightening the palm and flexing with a brush with palm up, the fingers are directed forward and right. Try to the left elbow not straighten until the end, and shoulders do not tear off the chest (Fig. 12).

21. In the breath, change your arms in some places.

22. Repeat the exercise 7 times.

NOTE:

When performing the exercise, you need to concentrate on the hands of the hands, while you do not change the position of the elbows while moving.

Exercise 14. "Dragon crashes the wings"

Initial position : as in 13 exercise.

Order of the exercise .

On the slow exhalation, move your hands to the right to the chest level, slightly bent in the elbows, palms to each other. Imagine that you hold the ball (Fig. 13).

23. Turn the left brush with palm to the right and open.

24. In the breath, go back to the middle position and on the subsequent exhale in a similar way, move your hands to the left. Turn your head and look at that brush, in the direction of which move your hands. Simultaneously with the movement of hands to the right, move the body weight on the right leg.

25. Make a step with left foot to the right. Right leg retreat back, gliding in the floor. Be some legs in your knees a bit. In the final position, the left knee is pressed to the right calamity, the left foot rests on the floor with the pads of the fingers, the heel is directed upwards.

26. With the movement of hands to the middle position, the legs are returned to its original position, and with further move their movement to the left in the same way with the right foot left.

27. Repeat the exercise 7 times.

NOTE:

Movement of hands and legs should be simultaneous;

Making a movement with hands, imagine what move from side to the side of the ball at the chest level; To simplify, first, the exercise can be performed in front of the mirror with the ball, standing still, and only then go to the movement of hands at the same time together with your feet.

Exercise 15. "Dragon is preparing for flight"

Initial position : as in 13 exercise.

Order of the exercise .

On the breath right hand lift up the forehead level, expand the hand brush with palm forward and up, bent a little forward.

Together with this, remove the left elbow back, leave the left brush at the thigh (Fig. 14a).

On the slow exhale, lower the right elbow, sticking the solar plexus. At the same time, the brush remains at the level of the person and turns out the palm to it (Fig. 14b).

Left-handed a sliding movement along the body forward and right, turning out the palm outside, right elbow touch the middle of the left forearm (Fig. 14B). To strengthen the exhalation of the rambling relaxed shoulders.

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

29. Repeat the exercise 7 times.

30. Having learned the movement of the hands, go to the development of the movement synchronously with the movements of the legs.

31. Bend the right leg in the knee, turning the right knee and sock. To the left leg also bent in the knee, but not to the end, and exhibit in front of the right heel, the sock touches the floor. Transfer body weight on the right foot.

32. When inhaling the left foot, take a step forward, flexing the right leg and bending the left in your knee. Watch the left knee to be on one vertical with a sock. At the same time, lift up the left hand, and turn back the right elbow.

33. At the slow exhale, put the right leg to the left leg, returning to its original position. Left elbow lower, moving the right forearm under it.

34. Hands are returned to the middle position.

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

NOTE:

Perform the movement of the hands with the voltage in the standing position and only after that go to the development of the movement of the hands along with the movement of the legs, while the shoulder belt should be relaxed, and attention is concentrated on the tips of the fingers.

Exercise 16. "Playing Snakes"

Initial position : Star straight, legs on the width of the shoulders, the hands are bent in the elbows. The left forearm is raised, the brush at the level of the eye is folded into the "Snake's Head", the right forearm horizontally concerns the chest, the brush with the back side relates to the left elbow, the palm is turned forward and down, the brush is slightly bent in the bright joint, the fingers are directed to the left and forward (Fig. fifteen).

Order of the exercise .

On a slow exhale, the right hand in the elbow rotate around the arc of the circumference to the right, the left hand is also in the elbow rotate along the arc to the right, the brush with the back side relates to the right elbow.

Repeat the movement to the left. Watch your hand brushes to make a small circle, gliding from under the elbow the back side by forearm. Expand the palm first to the body, then in the upper position - down.

Repeat the exercise 7 times with each hand.

Having learned the movement of the hands standing, proceed to the development of movement in moving, simultaneously with the movements of the legs.

36. On the slow exhale at the same time with the movement of the hands, make the left foot step to the right in front of the right leg. Transfer body weight to the left foot.

37. Tear away from the floor right leg, touching it only with a sock, bend the legs in the knees, and the right knee must be pressed against the left cavo.

38. In the breath with the movement of the hands left, we make a step right foot right, the legs are bent in the knees, the feet are parallel, the knees are located on one vertical with socks, follow the back to be straight.

39. On the slow exhale at one time with the movement of hands to the right, repeat the step with the left foot to the right.

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

Exercise 17. "Collection of ripe fruits"

Initial position : Legs on the width of the shoulders, the hands are bent in the elbows and crossed in front of the chest in the area of \u200b\u200bthe rayscollar joints, the right hand above; Palms are drawn up, shoulders pressed to the chest.

Order of the exercise .

On the slow exhale, straighten the hands moving forward and up, palms inside, the fingers of the brushes should be ahead. Follow the forearm, tightly pressing, slid together.

On the breath, return the hands at the starting position.

Repeat the exercise 7 times.

Then, changing mutual arrangement Hands so that the left hand is from above, repeat the exercise for another 7 times.

NOTE:

This exercise can be performed at one time with body movements; With a step of the left foot on the exhale, straighten the hands, pulling them up and left back to its original position;

When performing the exercise, imagine that we break the fruits from the tree and take them to yourself.

Exercise 18. "Head of Big Snake"

Initial position : legs on the width of the shoulders, hands are folded together; The right palm is compressed in a fist, the left is tightly pressed to the fist, the elbows are arranged, arms as it were for the circle (Fig. 16a).

Order of the exercise .

On the slow exhale, lift the left elbow and the forearm up, while moving the hand brushes to the right and down (Fig. 16b). Lower the right elbow and remove it back.

40. At the breath lift the right elbow, but the forearm and the brush must be made a little forward.

41. On the slow exhale, move the brush left and down (see paragraph 1).

42. Repeat the exercise 7 times, then, without taking up brushes from each other, change the mutual position of the hands and repeat the exercise for another 7 times, but in the other way.

NOTE:

When performing the exercise of handbrush and the forearm describe a large circle, and at the same time a brush compressed in a fist describes a small circle in the rays-uplighted joints.

Basic thighs

Basic movements of the hips resemble the work of the pendulum: the usual swinging or twisting. Moreover, the better movement in one direction, the more powerful it is in the opposite direction.

When performing exercises, important reflexogenic zones and the points of the back and the lower back, which have a tonic impact on the activities of the central nervous system are stimulated. Also, along with the legs, the vestibular apparatus is trained.

Exercise 19. "Break attacks"

Initial position : Standing straight, right leg, slightly bent in the knee, put forward on the length of the step, the left foot is also bent, the knee and sock are deployed to the right; body weight mainly on her left leg; The hands of the back of the brushes are pressed to the lower back; The chest is filled forward (Fig. 17).

Order of the exercise .

Take a breath and straighten the left foot, at the same time promoting the pelvis forward. Weight transfer to the right foot to be bent in the knee. Hands must slowly slide from top to bottom along the back towards the smoking, performing an arraying movement.

On the slow exhale, take the pelvis back and transfer the body weight to the left foot, turning into its original position. Return your hands back to the position on the lower back, performing the back of the brushes massaging movement.

Exercise 7 times in each direction.

After that move your hands on the hips. In the initial position, they are bent in the elbows, the brushes touch the hips, palms are deployed up.

Perform an exercise for another 7 times in each direction.

NOTE:

When performing the exercise, it is important that the shoulders do not move back and forth, and when the legs retractive back, the head did not raise the legs, the foot feet should not break away from the floor; Watch your body to look like a swing pendulum tied for the top.

Exercise 20. "Break ships to the side"

Initial position : Stand straight, legs on the width of the shoulders, hands freely omitted along the body, palms relate to the hips.

Order of the exercise .

In the breath, twist the straight arms in front of yourself by connecting them with the rearrangers.

Bend your hands in the elbows and, gliding with closer tassels up the middle line of the body, turn a little to the torso in the lower back, trying to squeeze the tense buttocks (Fig. 18).

43. Continuing slow breath, raise your hands to the top of the chest and remove the elbows as high as much as possible, as if protecting your head from the opponent's impact.

44. At the same time, turn to the left on the leg socks, the right leg bent into the knee. Transfer the bulk of the body to the right leg. Turn the left foot to the left to the left 90 degrees and tap the floor to the outer edge. Make sure that the head is in place and did not turn together with the body, see only forward.

45. On slow exhale, complete the started body turn and take the pelvis back, follow the back to the back. At the same time, prompted by the elbows, break your hands in the elbows, opening the palm up. Ensure that the forearms at the end of the movement were horizontal semi, and the elbows are most close as possible.

46. \u200b\u200bRepeat the exercise 4 times in each direction.

NOTE:

The correct implementation of the exercise is accompanied by a feeling of lifting the cargo lying on the crumbs of hands, in the abdomen and chest, and throwing him aside when turning;

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

Exercise 21. "Snake wures the sacrifice"

Initial position : as in 20 exercise.

Order of the exercise .

On the breath of the right foot, take a step forward by beating it in the knee. Hands bending in the elbows, lift yourself to the head level, palms ahead. The left hand should touch the wrist of the right hand, and the right elbow must be slightly higher than the left (Fig. 19a). Despite the fact that the body is slightly bent forward, the shoulders should remain in place.

On the slow exhale, turn the body to the left 180 degrees, the pelvis moves forward, and the upper part of the body back.

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

47. Bend the right leg in the knee, moving the body weight on the same leg.

48. Slightly bend the left foot, the feet of the entire surface should touch the floor to the toe forward.

49. Turn on socks to the right and return to its original position.

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

NOTE:

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

Exercise 22. "Dragon accelerates"

Initial position : Put your feet as in 22 exercise; stretch your left hand forward and bend slightly in the elbow, shoulder and open palm must be parallel to the floor; Lower the right hand to the thigh, keeping the palm parallel to the floor.

Order of the exercise .

On the breath, make a step forward with the right foot and at the same time move the right hand forward and up.

On the slow exhale, bend the right leg in my knee, my left leg, also bent in the knee, move forward and put the right leg back, while the leg is touched by the floor, the heel is directed upward, the left knee is pressed to the right cave. The case must be rotated 90 degrees left, right side. Eyes watch the movement of the body.

Along with this, lower the palm down the right hand, lift your left hand up, brush hands bent in the wrist and turning the palm down. Right brush keep parallel to the floor (Fig. 20).

51. On the breath, straighten the legs and turn the body 90 degrees to the right, returning to its original position, with the left leg, take a step back, and then the same right foot.

52. Hands with a wide circular motion are also returned to its original position.

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

NOTE:

Performing an exercise, make sure that the back is straight, and the left leg became on the sock synchronously with the arrival of hands in the extreme position;

When performing the exercise, you can imagine that the palm lowered down your hands you like a clap on the ground, putting into the blow not only the hand, but also the whole body.

Exercise 23. "Snake Ring"

Initial position : as in 21 exercise .

Order of the exercise .

Bend the legs in the knees and turn the housing to the right to 180 degrees. The left knee must be pressed against the Achilles tendon of the right leg, and the left foot - to the floor. When the housing is tilted ahead, the pelvis is given back (Fig. 21a).

At the same time, with a turn, bent in the elbows of your hand and lift up the head level. Close the back of the hands with hands without touching the palms. Keep track of 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. "Attack of Python"

Initial position : as in 22 exercise.

Order of the exercise .

Right leg take a step forward, putting the left knee to the right cave (Fig. 22). Continuing the started rotational movement to the left, twist the legs by turning the housing by 360 degrees relative to the original position.

56. Move the right hand along the horizontal arc.

57. Bend the left hand in the elbow and place across the chest parallel to the floor. Right hand revealed palm to turn forward, as if covering his head with the palm.

58. Straighten the bent legs and expand the housing to 180 degrees to the right. Return to its original position, putting forward the right leg.

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

NOTE:

When performing the exercise, monitor the gradual decrease in body position at the height throughout the exercise;

In this exercise, make a longer exhalation.

Basic foot movements

Basic foot movements contribute to the production of "serpentine" type of plastics, and also develop the mobility of the legs of the legs. According to Eastern Medicine's ideas, it gives old age.

Such exercises not only remove tension and pain in the joints of the legs, but also contribute to the increase in mobility in the hip joint. Legs are growing earlier than a person, "said in the old days.

Exercises are also good for the prevention and treatment of flatfoot, remove the fatigue of the legs.

Exercise 25. "Snake wraps his legs"

Initial position : Stand straight, put my legs on the width, hands freely omitted.

The procedure for performing the exercise.

On the breath, move the body weight on the left foot and give the right knee ahead and left, lifting the leg on the sock and gliding on the floor (Fig. 23).

60. On the slow exhale, continue the movement of the knee on the arc forward and right, carrying the body weight on the right leg.

61. In the breath, go back along the same trajectory at the starting position.

62. Repeat the exercise for 7 times each foot.

NOTE:

In this exercise, the sock of the right leg, however tracks in its movement, the movement of the knee, but on a shorter path, and the knee movement is ahead of the movement of the foot.

Exercise 26. "Snake wraps his legs outside"

Initial position : As in the previous exercise.

Order of the exercise .

On the breath, transfer the body weight on the left foot, and the right knee feed forward and right, lifting the leg on the sock and gliding on the floor.

On the slow exhale, continue the movement of the knee on the arc forward and left, and at the end of the movement, turn the left body to 180 degrees.

Put the right leg back and take the front left rack. Left legs bend in the knee and set forward, the right should be straightened (Fig. 24).

63. Turn the body to 180 degrees to the right and return to its original position.

64. Repeat the exercise 7 times each foot.

NOTE:

In this exercise, the movement of the sock should track the trajectory of the knee movement.

Exercise 27. "Snake wraps his legs"

Initial position : as in 26 exercise.

Order of the exercise .

On the breath, transfer the body weight to the left foot, and the right knee serve to the left and forward, almost the left knee, and then on the arc forward and right.

On the slow exhale, turn the body 180 degrees to the left and straighten the right leg, go to the front left rack, bending the left leg in the knee.

In the breath, go back to its original position.

Repeat the movement 7 times from each foot.

NOTE:

When working out motion, pay attention to the fact that the turn is done by movement hip jointAnd at the end of the movement straightened leg was tense.

Complex "18 palms Lo-Vana"

USHA as kind physical culture Promotes the comprehensive development of the body, the harmonious development of the personality. But the path to this is not as simple as it seems. Only regular training make it possible to strengthen health, make the body beautiful and, of course, climb to the heights of military mastery.

The path to perfection is a difficult path of knowledge, when a person in stubborn labor "opens up" himself, learns to manage himself and develops its hidden abilities.

The first step on the way to perfection Chinese masters ears w. They call the complex "18 palms of Lo-Vana", named so in honor of the legendary Shaolin Master Wushu.

This complex includes numerous blows and stretching. Remember: yourself to master the martial art of Wushu you can not, so perform these "blows" not as shocking, but as smooth, measured movements.

Initial position : Stand straight, legs together, twist the heels together, socks are a bit diluted, hands naturally hang down, fingers compressed together, handproof brushes are palms inside, chest straightened, looking forward.

Exercise 1. "The boy is bowed to the Buddha"

Step right to robbed right foot, turn 90 degrees to the left housing, forming contient step.

At the same time, the hands bent in the elbows, move the bottom up and fold in front of the breast, slightly cropped on both legs, slightly tilting the housing ahead, watch your eyes with my eyes (Fig. 25).

Fig. 25.

Exercise 2. "Strike with speed"

Step forward halfaga right foot

Left-hand, following the housing, slowly apply a hitting a blow to the left and down, in the groin, palm is drawn down, with the eyes of the left palm (Fig. 26).

Fig. 26.

Exercise 3. "Steaming at the top and bottom"

At the same time, apply the right foot forward.

We have enough hands in front, watch your eyes with your eyes (Fig. 27).

Fig. 27.

Exercise 4. "Lou yes waving a weapon"

Turn the body 90 degrees left.

Right leg pull to your left foot.

At the same time, bend the right hand into the elbow and put across the breast, palm inside.

Left hand, bent in the elbow, make a movement from the bottom up and open the face of the face, palm forward, look forward (Fig. 28).

Fig. 28.

Exercise 5. "Old Saint sits in a cave"

Move left foot left.

Bend legs in the knees.

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

The hands bent in the elbows shake in the wrist, the palms are bred and turn forward, look forward (Fig. 29).

Fig. 29.

Exercise 6. "Swallow unfolds wings"

Leave your left foot on site.

Right leg Move at a step behind the left leg.

At the same time, throw your hands from the chest to the side, slightly bending in the elbows, palms are turned forward, see forward (Fig. 30).

Fig. thirty

Exercise 7. "Heavenly Prince takes Pagoda"

Make the left foot step left.

Turn the body 90 degrees left.

At the same time, the hand is transferred to the bottom left and up with a chopping blow, watch left (Fig. 31).

Fig. 31.

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

Turn the case 90 degrees to the right.

Right leg down to step from the inside of the left foot.

At the same time, the hands following the hull, go grabbing ahead and down, look forward (Fig. 32).

Fig. 32.

Exercise 9. "White crane sparkles wings"

Raise your legs and jump to the right.

Quickly lift the right leg bent in my knee.

At the same time, deploy your hands from the chest to the sides, watch left (Fig. 33).

Fig. 33.

Exercise 10. "Uphilor with a pair hat"

Put the right foot to the ground.

Turn the case 90 degrees to the right.

Left leg rises and hit back.

At the same time, the hands of the back sharply cut forward and up, look at the hands (Fig. 34).

Fig. 34.

Exercise 11. "Arhat (person who has achieved perfection) sits on felt"

Lower the left foot on the knee on the step behind yourself.

Both legs completely bend in the knees.

Hands, following the rotation of the body, describe the arc and at the same time, bending down in the elbows, go from left to right, revealing before breasts, look at the hands (Fig. 35).

Fig. 35.

Exercise 12. "Steam finish at the top and bottom"

Raise my right leg and put a blow forward.

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

Fig. 36.

Exercise 13. "Virgo Unlocks Cocon"

Lower the right leg at a step behind the left leg.

Turn the body 90 degrees left.

Feet are in the critic.

At the same time, the right hand bends in the elbow and captures the left before the breasts, then placed in front of the left shoulder, palm inside.

The left hand makes the chopping rise from the bottom, palm back, look forward (Fig. 37).

Fig. 37.

Exercise 14. "The boy pulls a paper snake"

Climb.

At the same time, the elongated right hand describes the brush with a small circle, then the fingers fold together.

The left hand performs a sharp grip back and pulls a little back, shrinking into the fist, look at the right hand (Fig. 38).

Fig. 38.

Exercise 15. "The boy is bounted by the Buddha"

Stand completely on my right leg.

At the same time, the hands are on the sides, and then twist in front of the breasts with open palms, look at the hands (Fig. 39).

Fig. 39.

Exercise 16. "Baen raises a tripod"

Make your left foot step back.

Turn the body 90 degrees left.

Raise the right leg and place it in front, outside the right foot.

At the same time, hand, following the housing, describe the arc before the breasts, then twist around the head, performing sign up above your head.

Fingers must be folded together and confront each other, palms are drawn up, see forward (Fig. 40).

Fig. 40.

Exercise 17. "Single whip"

Raise the right leg and move it to the right.

Bend legs in the knees.

At the same time, the hands from the chest at the same time, on the sides, the palms are turned forward, see forward (Fig. 41).

Fig. 41.

Exercise 18. "Dumping palm"

Turn the body 90 degrees to the right, forming a big step.

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

Slightly bent in the elbow right hand rushes forward, palm inside.

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

Fig. 42.

Exercise 19. "Sparkling Palm"

Turn the body 90 degrees left.

Right legs next to the left.

Left fist delight and simultaneously make grabbing movements in front of them.

Hands bend in the elbows and place vertically in front of the breasts on both sides, palms forward, fingers are directed upwards, see ahead.

Complex "Shaolin Iron Palm Yaksha"

Monks Shaolin have developed a set of exercises to improve the physique and increase the strength of the hands. Yaksha - in Buddhism, forests and mountainous perfumes possessing inhuman power.

This complex is especially useful for those who have weak muscles. Although here are presented exercises for men, they are also useful for women. Just the results will be different: the muscles in men will become more prohibited, and in women the muscles will become smooth and softer.

After the first classes, pain in the muscles is possible. Pain is a consequence of a normal load; It is not a contraindication to the continuation of training.

Initial position : Stand straight, heels together, socks are slightly divorced; Straighten your back; Hands naturally hang along the body, the fingers are compressed together and adjacent to the outside of the thighs, the fingers are directed down, look ahead.

Exercise 1. "Arhat is sitting on a horse"

Bend legs in the knees.

Hands at the same time describe arcs from the bottom up, then, bent in the elbows, describe arcs inside.

See forward (Fig. 43).

Fig. 43.

Exercise 2. "The wind sweats torn clouds"

Turn the body 90 degrees left.

Bend the left foot in the knee.

The right hand follows the housing, lifted ahead, palm down, the fingers are directed forward.

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

Look at the right hand (Fig. 44).

Fig. 44.

Exercise 3. "Hand pushes the wall"

Right hand returns to right side Belly, palm addressed inside.

Left hand makes a sharp push forward, palm forward.

Look at the left palm (Fig. 45).

Fig. 45.

Exercise 4. "Lo-Vana Palm"

Bend the right leg in the knee.

At the same time, the left hand, following the rotation of the housing, is lifted forward and up.

Right hand, flexing in the elbow, makes movement outside inside.

Look at the left hand (Fig. 46).

Fig. 46.

Exercise 5. "Mystery Arrow"

At the same time lift the right hand forward and up.

Bend the left hand in the elbow and get the outside, palm down.

Look at the right hand (Fig. 47).

Fig. 47.

Exercise 6. "Monkey saddled the donkey"

Turn the case 90 degrees to the right.

Bend legs in the knees.

Hands alternately perform a push forward palms.

See forward.

Exercise 7. "Monkey builds a combat order"

Turn the body 90 degrees left.

Place the left half-bent foot forward.

The left hand, following the housing, describes the arc outside, then bends in the elbow.

The brush is revealed before the breasts of the palm outward, the fingers are directed upwards.

Take the shoggy right hand back the palm outward.

See forward (Fig. 48).

Fig. 48.

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

Raise the right leg.

Then lift your left foot and jump forward.

The right leg lands a step in front of the left.

The right hand is captured forward and down.

The left hand performs the grip on the front.

Tilt the housing forward.

Look at the right hand (Fig. 49).

Fig. 49.

Exercise 9. "Sliding cutting"

Legs simultaneously make a leap left.

Hands make a cutting cross movement.

See left.

Exercise 10. "Caurizer Indicates the Path"

Turn the body 90 degrees left.

At the same time, move the right hand with a circular rotation behind the back.

Return the left hand to the lower back.

Look at the right hand (Fig. 50).

Fig. fifty

Exercise 11. "Golden Scissors"

Make a step with right foot forward and cut it with your left foot.

Hands go outside inside and apply chopping strikes forward, crossing like scissors.

See forward (Fig. 51).

Fig. 51.

Exercise 12. "Swallow takes off"

Make a step with left foot forward.

The right hand bent in the elbow performs a sharp chopping movement.

Raise your left hand by typing her behind your back.

Look at the right palm (Fig. 52).

Fig. 52.

Exercise 13. "Exhaust the wind"

Turn the case 90 degrees to the right.

Bend legs in the knees.

Hands describe arcs outside inside, crossing the palms back.

See forward (Fig. 53).

Fig. 53.

Exercise 14: "Wind at freedom"

In continuation of the movement from the exercise, the right foot is shifted to the left, turning out to be behind and outside the left foot.

Raise your right hand from the bottom up, left hand Rubbed left back palm down.

See forward (Fig. 54).

Fig. 54.

Exercise 15. "Switch to clouds"

Make a step with left foot left.

Bend legs in the knees.

Right hand rubs right and down.

The left hand bends into the elbow outside the inside, the brush is revealed, the palm is facing inside.

See forward (Fig. 55).

Fig. 55.

Exercise 16. "Sharing the clouds"

Turn the case 90 degrees to the right.

Raise the right leg by beating in your knee.

At the same time, the left hand, bent in the elbow, puts a tapping blow, palm turned inside.

The right hand is applied outside inside.

Left leg is barely squat.

Look at the left hand (Fig. 56).

Fig. 56.

Exercise 17. "To dig a cave"

Lower the right leg to step ahead of the left leg.

Rotate the body 180 degrees left.

Perform a big jump forward with both legs.

The left foot falls one step ahead of the right leg.

Tilt the housing forward.

Right right hand shirt forward and down.

Left hand bent in the elbow, protect your breasts.

Look at the right hand (Fig. 57).

Fig. 57.

Exercise 18. "Search for a snake"

Jump your legs forward.

Left hand describe the arc from the inside out, then shit forward.

Right hand bent into the chest elbow.

Look at your left hand (Fig. 58).

Fig. 58.

Exercise 19. "Paper Snakes"

Make a step right foot forward.

Turn the case 90 degrees to the right.

Hands from the breast at the same time dug on the sides.

The case is a little tilt to the right.

See forward (Fig. 59).

Fig. 59.

Exercise 20: "Tipping Thunder"

Make a step with left foot left.

Turn the case 90 degrees to the right.

Right hand permeates the air to the right and up.

Left hand compressed in fist, hit from top to bottom.

Look at the right hand (Fig. 60).

Fig. 60.

Exercise 21. "Rolling Sky"

Continuing movement, turn to the left.

Right leg land before the left foot.

Left fist, following the rotation of the case, performs an attacker movement forearm forward and up.

Right hand move forward and up and slap on the left wrist.

Look at the right hand (Fig. 61).

Fig. 61.

Exercise 22. "Flight of Butterflies"

Make a step right foot back.

Turn the case 90 degrees to the right.

Bend legs in the knees.

Sleep the left fist.

Right hand bent in the elbow and shake the brush, opening your palm.

Left hand Shake the brush down with your fingers.

Look at the right hand.

Exercise 23: "Flight continues"

Hands on both sides of the case perform the shaking opening from the bottom up, the palms are turned forward.

See left (Fig. 62).

Fig. 62.

Exercise 24. "Steam Flight of Butterflies"

Continuing the movement started, right foot step backwards.

Turn the case 90 degrees to the right.

Bend the right leg in your knee.

Hands go on arcs outside inside and down, then again outward.

Hands, as if supporting something over his head on both sides, comes into contact with the elongated fingertips.

See forward (Fig. 63).

Fig. 63.

Exercise 25. "The boy is bounted by Buddha"

Start your right leg in front of the front and left left.

Feet crossed on the width of the foot, socks to each other.

Hands describe circles from top to bottom, flexing in the elbows.

Palms are closed in front of the breast, head slightly leans forward.

Look in the hands.

Complex "Xiao Hongzian"

Sets out in the book of exercise complexes are only the first step towards perfection - the path that lasts a lifetime. Looking at this path, you will certainly improve your health, and at the same time strengthen the optimistic attitude towards life. Already only this may be a worthy goal.

For people who seek further improvement in the Yes, the studied will be a solid foundation, the base with which you can go on to the amazing discoveries of your capabilities.

This path will require even greater perseverance required for many years of focused work. It is not by chance that the monks of the famous Shaolin comprehended art osh. 12 years in a row and only after that was allowed to the final exam.

The next complex is the most difficult exercise complexes given here. He, in fact, is the first step on the way to skill in combat lots, however, is available for anyone who got on the path of recovery and self-improvement.

Initial position : Stand straight, lower hands, fold the fingers together, palms are turned inside; Squeeze your hands in the fists and tighten them to the sides, the fists are drawn with compressed fingers up; See forward.

Exercise 1. "Hide the moon for the sinus"

Sleep the fists and lift the sides to the chest.

Hands impose one on the other in front of the belly, palms up, right hand from above, left below.

See forward.

Exercise 2. "White cloud covers the vertex"

With the right palm, wave from the chest on the arc up to "rest over the sky" above the head, the palm is directed forward, to the left.

The left hand on the arc from the chest goes down and straightens, palm outward, the fingers are directed down, the hand is adjacent to the outside of the hip.

See left (Fig. 64).

Fig. 64.

Exercise 3. "Step and push with palm"

Make a step with left foot left.

Turn the body 90 degrees left.

Bend the left leg in the knee.

Left hand from the chest performs a push forward, palm outward, fingers are directed up.

Right hand lower down and put on the belt.

Look at the left palm (Fig. 65).

Fig. 65.

Exercise 4. "Blow into the Heavenly Gate"

Turn the case 90 degrees to the right.

Right foot does not move, cut your left leg to the inner side with the right and sock to touch the Earth.

Squeeze your hands in the fists. The left fist passes under the right armpit, hanging out, the hand strikes down. Padded outward fist is located at the outside of the left hip.

Bend the right hand in the elbow and move the forearm to the right shoulder. Apply a straight punch up. Padded back the fist is placed under the right ear.

At the same time, bend the legs in the knees to the semi-man.

See left (Fig. 66).

Fig. 66.

Exercise 5. "Puck a palm"

Make a step with left foot left.

Turn the body 90 degrees left.

Bend the left foot in the knee.

The fists are squeezed into the palm, the left vertical brush from the chest performs the push forward, palm outward, the fingers are directed upwards.

Look at the left palm (Fig. 67).

Fig. 67.

Exercise 6. "Wrap a face"

Turn the housing 180 degrees to the right.

The right hand, climbing the arc to the chest, performs a vertical brush pushing the movement forward, the hand is slightly bent in the elbow, palm is drawn back, the fingers are directed up.

Left hand, continuing movement, returns to the lower back.

Look at the right palm (Fig. 68).

Fig. 68.

Exercise 7. "Step and push with palm"

The right leg is in place.

Left legs take a step forward and bend it in the knee.

The left vertical brush from the chest performs the push forward, the hand is slightly bent in the elbow, the palm is outward, the fingers are directed up.

Right hand lower down and post away from the waist.

Look at the left palm (Fig. 69).

Fig. 69.

Exercise 8. "Tighten on the leg"

Turn the housing 180 degrees to the right.

Continuing movement, lift the left knee.

The fists are squeezed into the palm of the palm of the face, and at the same time, the palms facing down, clap the knee, the fingers are directed forward.

See forward (Fig. 70).

Fig. 70.

Exercise 9. "Watch stop out"

Put the left foot to the ground.

Right foot Perform a worshi sweep forward.

Palm, continuing the arc movement, clap on the right foot left.

Look at the palm (Fig. 71).

Fig. 71.

Exercise 10. "Right oblique movement"

Put the right foot to the ground, the body weight will be shifted forward.

Palm Squeeze in fists and beat your left hand forward, right - back, hands slightly bent in the elbows.

Turn the case 90 degrees to the right.

The fists are palms down, the hands move in a horizontal plane, the left hand is slightly above the right shoulder.

See right and forward (Fig. 72).

Fig. 72.

Exercise 11. "Furious Corps"

Rotate the body 180 degrees left.

Right leg Cut to the inside of the left leg and sock tap the ground.

Fists return to the chest on the arc, the right hand presses down the left.

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

The right fist, having passed backwards, goes down the arc down, the hand hangs on the outside of the right leg, palm outward.

Bend the legs in the knees to the semi-man.

See right (Fig. 73).

Fig. 73.

Exercise 12. "Stroke Foot"

Turn the case 90 degrees to the right.

Left leg apply a slow punch forward and up.

Relieve the left fist and the arc past the sides shine down and back, palm inside.

Right fist return to the lower back.

Look at the left palm.

Exercise 13. "Left Spit Movement"

Put the left foot on the ground, the body weight will be shifted forward.

Squeeze your left hand and, having passed the side, reach it to the chest.

With the right hand, shaking his fist back and passing the side of the arc, wait ahead and inside.

Two hands bend in the elbows in the horizontal plane in front of the case.

Continuing movement, turn the left and back housing.

Hands place horizontally floor palms down, right hand is located just above the left hand.

See left and back.

Exercise 14. "Lower your hands"

Turn the foot on the spot.

Turn the housing 180 degrees to the right.

Fully dried on my left leg, the right leg is stretched.

Take up the fists, following the turn of the housing from the chest, the arc hands are smoothly lowered to the right and down, palms down.

Look at the palm.

Exercise 15. "Lion sees the mouth"

Make a step with right foot and bend it in your knee.

Plant left foot.

The left hand through the bottom goes outside and on the arc up, as if to support something in front and on top of the head, palm forward.

The right hand through the left side goes on an arc to the right and ahead, an inverted brush descends onto the right knee, palm up, the fingers are directed forward.

See forward (Fig. 74).

Fig. 74.

Exercise 16. "Cloud over the vertex"

Left leg Make a step forward, bending the legs in the knees.

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

See forward.

Repeat into the other side with the change of hands and legs (Fig. 75).

Fig. 75.

Exercise 17. "Seven Stars"

Left leg Make half step forward and sock tap the ground.

Slight bend legs in the knees.

Squeeze your palms in fists.

The right hand behind the arc is lowered down, and at the same time, the left fist is shred forward at the shoulder level, palms down.

Look at the fists (Fig. 76).

Fig. 76.

Exercise 18. "Single whip"

Left leg step backwards, stop on Earth.

Turn the body 90 degrees left.

Bend legs in the knees.

Hands bend in the elbows, fists return to the chest, turning around their axes inside.

Shoulders are applied to the side at the shoulder level, palms down.

See forward (Fig. 77).

Fig. 77.

Exercise 19. "Furious Corps"

Cut the left foot to the inner side of the right and sock tap the Earth.

Fists go clumsy movement outside inside.

Apply the left fist to the breaking down to the left and down, stopping at the outside of the left hip, palm outward.

Bend in the elbow right hand, tightly pressing it to right ribs, put a punch.

At the same time, the legs slightly bend in the knees and step out the housing down.

See left (Fig. 78).

Fig. 78.

Exercise 20. "Attack by hand"

Left legs take a step forward.

Turn the body 90 degrees left.

Bend the left foot in the knee.

Sleep the fists in the palm of your hand.

Left hand attack forward and up, palm up, fingers compressed in a fist.

The right hand, having passed on an arc in front, the moving movement goes down and returns to the lower back, palm up.

Look at the left palm (Fig. 79).

Fig. 79.

Exercise 21. "Stop-Vortex"

Turn the left foot on the ground.

Raise the right leg and get to the left and forward.

Corps, continuing movement, turn 360 degrees to the left.

When the housing turns the face in the original direction, the left hand is ringing on the right sole.

Right hand take to the side.

See forward.

Exercise 22. "Warmand"

Put both legs together.

At the same time, bent in the elbow with the right hand before breasting, apply a punch to the nose level. The fist faces the palm side inside.

Left palm is compressed in a fist; The hand from left to right, bending down in the elbow, puts a horizontal blow, the left fist is at the right elbow.

See forward.

Exercise 23. "Scorpion is waving a tail"

Turn the right foot on the ground.

Raise the left leg, bent it in the knee, and wave it left and back.

Continuing movement, turn the body to 270 degrees left.

After hitting the left foot, put it on the step in front of the right.

Return the fists to the lower back.

See left and back.

Exercise 24. "The lion spreads widespread"

Bend the left leg in the knee, straighten straight leg.

Sleep the fists in the palm of your hand.

The right hand from the position from the bottom through the right side goes on the arc up, as if supporting something in front and top from the head, the palm turned forward.

The left hand goes out down and the arc goes down on the left knee, palm treated up.

See forward.

Exercise 25. "Step and push with palm"

Tighten your left foot and step again.

Perform the left vertical palm from the chest forward.

Right hand lower down and post away from the waist.

Look at the left palm.

Exercise 26. "Padlings"

With the right palm, apply a piercing blow forward.

Left palm Watch out. Both hands are as if retaining a tray.

Return the left foot per step.

Then right foot step up.

Look at the palm.

Exercise 27. "Wrap a face"

Turn the housing 180 degrees to the right.

Step forward with right foot.

At the same time, right hand from the chest, perform a vertical palm pushing movement forward, palm back, fingers are directed up.

Left hand, having passed on the side of the arc, returns to the lower back, palm up.

Look at the right palm.

Exercise 28. "Step and push with palm"

Make a step with left foot forward.

Perform the left vertical palm from the chest forward, palm outward, fingers are directed up.

The right hand goes down and placed at the waist.

Look at the left palm.

Exercise 29. "Wrap and tighten on foot"

Turn the housing 180 degrees to the right.

Left leg apply to the knee forward.

Hands, continuing movement, go on an arc outside inside, turn out to be shortly bent in the elbows and clap on the left knee, palms are drawn down, the fingers are directed forward.

See forward.

Exercise 30. "Top foot"

Put the left foot on the ground.

Right leg apply a back and up, the stop must be stretched.

Right palm Perform counter cotton on the right foot.

Look at the right palm.

Exercise 31. "Folding the elbow to the right"

Put the right leg to the ground in the step in front of the left foot and bend in the knee.

The right palm is compressed in a fist, through the bottom goes along the arc up and as if he supports something over his head, his fist turned his palm forward.

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

Right fist, left elbow and right knee are in one vertical plane.

See forward.

Exercise 32. "Cutting and kicking foot"

Left foot is applied forward and up.

The left fist is squeezed and on the arc past the Boca rubs down at the outside of the left hip, palm inside.

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

See left and forth.

Exercise 33. "Folding the elbow to the left"

Put the left foot on the ground in the step in front of the right foot and bend in the knee.

The left palm is compressed in a fist, through the left side goes along the arc up and as if he supports something over his head.

The right fist through the rear sector goes on an arc forward, then the hand bends in the elbow, directing the fist in the chest, the elbow tip is directed forward.

See forward.

Exercise 34. "Rising hands"

Turn the housing 180 degrees to the right.

Bend the left foot in the knee.

Straighten the right leg.

The fists are squeezed and following the rotation of the case from the position to the left, go to the right and down horizontally.

Look at the palm.

Exercise 35. "Lion spreads widespread"

Place the left foot, move the body to the right.

Right hand, continuing movement through the rear arc sector, permeates the air ahead, stopping over the knee, palm up.

The left hand through the front sector on the arc rises up, as if supporting something over his head, palm forward.

See forward.

Exercise 36. "Cloud over the vertex"

Make the left foot step forward.

The left hand through the front sector goes to the right, describing the circle above the head, palm is drawn down.

Rear hand over the arc sharply go down, returning to the lower back, palm up.

Make the right foot step forward.

The right palm climbs up and above the head describes a circle, and then as if he supports something over his head, palm up.

See forward.

Exercise 37. "Seven Stars"

Make the left foot step forward, the toe touching the earth at the inside of the right foot.

Squeeze your palms in fists.

Right hand back sharply goes to the chest and at the same time, with the left fist, it strikes the back, the fists are drawn by the palm sides down. Feet slightly bended in her knees.

Look at the fists.

Exercise 38. "Single whip"

Return the left foot per step.

Turn the body 90 degrees left.

Bend legs in the knees.

Return the fists to the chest.

Apply the fists to the side at the shoulder level, the fists are palms down.

See forward.

Exercise 39. "Cook your hands a linked housing"

Make the right foot step left.

Rotate the body 180 degrees left.

Continuing movement, cut your left foot to the inner side right, touching the earth.

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

Left fist, passing down the arc below, rises to the chest. Hands fold - left hand outside, right inside.

Left fist through the right side puts a bow left and down, stopping outside the left hip, the fist is palm outward.

The right hand bent into the elbow, tightly pressed to right ribs, strikes up, fist failed back at the right ear. Slight bend legs in the knees.

See left.

Exercise 40. "Step with hand attack"

Make the left foot step to the right.

Turn the case 90 degrees to the right.

Right leg, continuing movement, slightly slides forward.

Sleep the fists.

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

The right hand through the left side sharply goes on the arc down, stopping at the inside of the left elbow.

Look at the left palm.

Exercise 41. "Right Top Leg"

Apply the right foot forward and up, stop stretched.

The right palm is slapped on the back of the right foot.

The left hand, passing along the arc outside, shrinks into the fist and returns to the lower back.

Look at the right palm.

Exercise 42. "Three push palms to the right and left"

Push first

Lower the right foot in the step in front of the left foot, bent in the knee.

Right vertical palm, continuing movement, performs push forward, fingers are directed up.

Relieve the left fist, put the palm from the waist.

Push second

Rotate the body 180 degrees left.

Left vertical palm, continuing movement, performs push forward, fingers are directed up.

The right palm on the arc returns to the lower back.

Push third

Turn the housing 180 degrees to the right.

Perform an impetus to the vertical palm to the right.

Look at the right palm.

Exercise 43. "Left Top Foot"

Left leg to blow forward and up, stop stretched.

Left palm is slapped on the back of the left foot.

Right hand, having passed on an arc inside, returns to the lower back.

Look at the left palm.

Exercise 44. "Three push with palms to the left and right"

Push first

Lower the left foot.

Left vertical palm, continuing movement, performs push forward.

Right palm is located at the waist.

Push second

Turn the housing 180 degrees to the right.

Right vertical palm performs push forward.

Left palm returns to the lower back.

Push third

The housing turns 180 degrees to the left.

Perform an impetus to the vertical palm to the left.

Right palm returns to the lower back.

Look at the right palm.

Exercise 45. "Tiger is pounced on prey"

Take a jump right foot forward.

Left leg, continuing movement, rises, stops back and up.

Right hand pulls forward and down.

Tilt the housing forward.

Return left hand to the lower back.

Look at the right palm.

Exercise 46. "Warship to the bottom of the sea"

Turn the body 90 degrees left.

Make a step with left foot left.

The right foot with a ringing feeding is attached to the left foot.

The right palm is compressed in a fist, which goes left and brutally puzzled with the left palm.

Semi-translate.

See forward.

Exercise 47. "Step and kick by Yansky Fist"

Make a step right foot to the right.

Turn the housing to the right to 90 degrees.

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

Left palm is compressed in a fist and returns to the lower back.

Look at the right fist.

Exercise 48. "Wanted Blow Side from Ear"

Make a step right foot back.

Raise the left knee.

The right fist through the bottom goes along the arc outside and up.

The left fist through the bottom goes on an arc up and puts the cover down.

Lower the fist on the left knee of the palm side outside.

See forward.

Exercise 49. "Full stomach hurts"

Lower the left foot in the step in front of the right leg.

Apply a straight back of the right fist from the top, the fist is palm down.

The left fist goes on the arc outside and, squeezing, returns to the lower back.

Look at the right fist.

Exercise 50. "Rolling Hands"

Turn the case 90 degrees to the right.

Put left leg to the inner side right, touching the earth.

The left fist goes along the shoulder part of the right hand and the rolling movement goes forward and down, having fused at the outside of the left hip.

The right fist from the back position goes on an arc up, then right and back.

The right hand bent into the elbow is tightly pressed to right ribs, the forearm is located vertically, the fist is palm in the right ear.

Sit down.

See forward.

Exercise 51. "Step and push with palm"

Turn the case 90 degrees to the right.

Step your left foot forward.

Sleep the fists.

Left palm from the right armpit goes down and taking a vertical position with a bent in the elbow hand performs a push forward.

Right hand return to the lower back.

Look at the left palm.

Exercise 52. "Cloud over the top and cannon strike"

The first part of the exercise

Turn the housing 180 degrees to the right.

Right palm over the arc side rises up, stopping over his head.

Left palm on an arc front returns to the lower back.

See left and forth.

Second part of the exercise

Putting your left foot to the right leg.

Left palm goes to the right and puzzled with the right fist.

See forward.

Exercise 53. "Sit down to the mountain"

First lift the right leg.

Lift the left foot and jump over the step left.

Bend legs in the knees.

The right fist is squeezed into the palm and through the left side goes along the arc to the right and up, as if to support something over the head, the palm part up.

Left hand through the bottom goes left, back and up.

Left palm Rubbit down and click on the left knee, the fingers are directed backwards. When you hit the sound: "And!"

See left.

Exercise 54. "Return home"

Put left foot to the right leg.

Straighten your back.

Put fists to the lower back.

See forward.

The implementation of the above-described exercises is developing not only the power of the muscles, the flexibility of the joints and the elasticity of the ligaments, but also has an invaluable health and prophylactic importance, has a positive psychological impact and, which is also important, accessible to people of different ages, gender and level of physical fitness.

Wushu and women

In China's valiant history, you will find a lot of names of the outstanding heroines, who owning martial arts, fought evil, defended their homeland, fearlessly fighting with the enemy on a par with men, and even significantly surpassing them.

First of all, this is the legendary Feng Wanzhen, who lived during the reign of the Qing Kings Tao Guan and Xian Fen. Since childhood, she began to engage in Wushu and became a clever and fearless fighter. When in 1860, the Anglo-French troops captured Beijing, Feng Wanzhen joined the fight against aggressors. She testified: "Europeans are armed with firearms, but do not know martial arts. Firearms are beneficial to use suddenly and from afar, and the art of combat is convenient in street fighting. "

Feng Wanzhen himself headed a small detachment of rebels. In the first operation, her people staged an ambush on the road. When the enemies came to this place, courageous fighters for freedom and independence were boldly pounced on the enemy and destroyed the swords and just bare hands and legs of more than 100 people. The message about this is driving in the horror of the invaders. And it strengthened the glory of the young girl and her desire to continue the struggle.

During the war with the Japanese in China, another legendary girl - Wang Salyn, who fought without arms with puppet troops was known.

In different parts of China, I often saw girls dealing with martial arts. From the very dawn and before sunset, millions of weak representatives are engaged in wushu in parks and garden gardens. All visitors surprise their rapid and confident movements, beautiful racks.

According to the masters, the wushu, any technical action, be it a lightning move, fall or cluster, girls do not worse than men. This once again testifies to the universality and mass of the wush, which is equally acceptable for both women.

Medicine proves that regular classes have favorably affect the restoration of all system of organs of the female organism and that for women it is useful to activities by any style of Wushu. And women with weakened health doctors recommend to engage in health complexes. However, as experts, the structure and physiological functions of the female organism have many differences from male. Therefore, women should deal with a few simplified techniques, not giving the body too large loads.

First, women have a growing less than that of men, their legs are shorter, and the center of gravity, respectively, is located below, the ligaments are more elastic. And since they are higher than the flexibility and dexterity, then in class it is possible to combine the features of different styles, and the complex is better to include more balancing and smooth movements.

Secondly, women's muscles are not as developed as men's. Therefore, women are weaker than men, their heart is less, the pulse is more often, high-speed qualities and endurance are lower, and they are inappropriate to perform too energetic and long-lasting complexes.

When performing basic exercises, women are encouraged to make fewer repetitions, and in class they need to be more attentive, consistent, and most importantly - careful.

Thirdly, in the period of menstruation, women it is better to reduce the amount of training to a minimum, and maybe with abundant discharge and pains and even abandon classes.

During this period, women should reduce or completely eliminate sharp movements. Excessive efforts, jumping and falling, as well as too squeezed shocks with legs better miss. It is also necessary to significantly reduce the strength and pace of exercise.

The desire for beauty is natural to many women. First of all, when we occupy, the Woman will pay attention to the exercises that contribute to the improvements of the figure. The correction of the figure is an occupation, which is not only possible to acquire beauty, improving the appearance. Tighted, elastic muscles provide the normal physiological position and functioning of internal organs. Diryabe, disgusting belly leads to displacement of internal organs, spinal curvature. Excessive thinness, weak muscles are also harmful to health, as well as overweight. To get rid of excessive thin, the exercise of the Wushu associated with the constant voltage of working muscles is especially useful. Tighted, strong body muscles are a necessary condition for good health, normal blood supply, metabolism and maintaining a childbearing function.

To date, only three ways to form beautiful figure Without harm and, on the contrary, with health benefits, this is:

Changing the power mode;

An increase in physical exertion;

Psychological attitude.

Regular classes uSHA Give a woman not only health and strength, but also retain her pristine beauty and charm for many years.

Wushu for middle and elderly people

It is no secret that over time years take their own. And if you lead the wrong lifestyle, it happens earlier than them should be. As a result, we have what we have. That is, reaching middle age (I'm not talking about advanced), a person loses its former strength and energy, which he was in adequate in his youth. And the flexibility becomes no longer that. However, thanks to the wealth of maintenance and uniqueness of the ears w. People are older than middle age and you need to do wushu, it is only worth choosing the appropriate style.

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

If health is excellent or you have already played sports, you can choose bright traditional directions, where many jumps, knuckles and power techniques.

But people with weakened health or not any sporting preparation better choose something easier and easier. The largest obstacle to the Wushi classes in adulthood is reduced flexibility. Since there is a proportional dependence between flexibility and age (that is, the more age, the smaller the flexibility), then, naturally, you need to start practicing as early as possible, but this does not mean that in mature years it is impossible to develop sufficient flexibility. It is only necessary to train properly, and the results will certainly appear.

Consider this question more intently. There are three factors affecting body flexibility:

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

Volume and amount of soft tissues surrounding joints;

Elasticity of bundles, tendons and muscle binding joints.

The last two factor can be changed in best side, doing us w. . The volume of soft tissues around the joints changes in the process of classes. Closer to old age there is a tendency to completeness, which clearly affects the depth of the housing ahead. But if you regularly do, then you can reduce the belly and fat deposits in the legs, which, of course, will increase the depth of the inclination.

Bundles, tendons and muscles have a certain plasticity, which can be continuously improved, subject to the regularity of the occupation, making, for example, compensation to the foot, the slopes of the hull and other flexibility exercises. All this increases the mobility of the joints. Therefore, training on average and old age, you can significantly increase body flexibility.

Regular and persistent workouts strengthen the body, improve the functioning of various systems and organs, stimulate the metabolism in the body, prolong life and retain youth.

Older people can often get injuries in unforeseen situations, and there are numerous examples. However, people who regularly involved uSHA The reaction improves, the force increases, and, accordingly, decreases the possibility of injury and injury.

Regardless of the selected eR style w. In adulthood and elderly, special attention should be paid to sequences and graduality. It should be gradually lowering the racks from high to middle and to the lowest, consistently increase the speed and gradually increase the time of classes.

Gymnastics Wushu practices not only develop the strength, flexibility and coordination of movements, they allow people of secondary and older to strengthen their health, slow down aging, and most importantly, such classes have a positive psychophysical impact and are available to people of various ages and with different levels of physical training.

Massage Ushu

In Eastern medicine, very important is attached to the state of the spine. According to the painlessness and the degree of flexibility of the musculoskeletal system, it is possible to determine not only the state of human health, but also its age. According to Eastern tradition, the flexible spine is a prerequisite for preserving the 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 a massage, you will need a partner, and better a partner if you are a representative of a strong floor. Important in massage Wushu for the improvement of joints and the spine is observance of the following conditions: complete relaxation, slow smooth deep breathing, the absence of sharp movements.

Performing some exercises is accompanied by a slight click, which indicates the need to transition to the next exercise. However, one should not constantly strive to cause an acoustic effect: this can lead to injuries.

Exercise 1

Initial position : You are lying on your back, relaxing and not thinking about anything but massage; Hands rest over his head or stretched on the sides, the right leg is raised up; Your partner stands in front of you, putting the legs bent in her knees wider shoulders.

Hands Your partner captures your raised right leg so that four fingers of both hands closed in front of the lower legs, and the thumbs in the area of \u200b\u200bAchilles tendon.

Straightening your legs, your partner lifts you up behind my right foot so that your loin is taken away from the floor.

During the movement, you do exhale and try to relax as much as possible.

During the execution of the exercise, a click is often heard.

Exercise 2

Initial position : You are lying, as in the exercise 1.

Your partner, crossed, fixes your left foot lying on the floor, with your right knee, and your right leg, raised up, captures your left hand in the knee area, and right - in the area of \u200b\u200bAchilles tendon; At the same time, the brush of the right hand is deployed from ourselves, with a thumb down.

Then the soft, swinging movements of your foot are made, you while approaching the legs to the chest do it out.

Repeat the exercise 10 times with each foot.

Exercise 3.

Initial position : You are lying, as in the exercise 1, but raised upside down the leg bent in the knee.

Your partner sitting on his knees from your elongated leg, left knee fixes it, and holds his arms with his arms: right - in the knee, and left - ankle.

Looking down and carrying body weight on the hands, your partner pulls your right knee to the right shoulder and produces several spring presses on the leg.

Repeat the exercise 10 times.

Exercise 4.

Initial position : Position, as in Exercise 1, but your partner knee right leg fixes your left shoulder to the floor.

Bending, your partner transfers the body weight on the hands, sticking the bent knee of your raised leg, and pulls the knee to your left shoulder.

Finishing the move, your partner produces several spring presses on a bent foot.

Repeat the exercise 5 times on each side.

Exercise 5.

Initial position : You are lying, as in the exercise 3, spreading your hands, but the bent right leg was deployed through the left leg, so the stop is on the floor.

Your partner fixes it, closely putting his right leg, and the other foot presses your right shoulder to the floor.

In order not to damage your partner's shoulder joint, the main weight of your body should be moved to the right leg. From this position, your partner, leaning, slowly, smooth movement gently presses to the floor of the knee of your bent leg, fixing for 2-3 seconds at the end point.

Repeat the exercise 5 times with each foot.

Exercise 6.

Initial position : You lie on the left side, bent in the elbow left hand - under your head, and left leg stretched; A straight right hand is thrown back behind the back, and the right foot bent into the groin and in the knee.

Your left knee partner fixes pressed to the floor your bent right leg. He keeps his left hand on the area of \u200b\u200byour sacrum, right from the middle line of the back, and the right - on your right brachy joint.

Then your partner transfers body weight in hand. The right hand records your shoulder joint, and the left hand exercises the springy pressure on your sacrilant region and under it. When performing this exercise, a characteristic click is heard.

Repeat the exercise 1-2 times on each side.

Exercise 7.

Initial position : Your position as in exercise 2.

You will assign a straightened right foot and, sliding along the front surface of the left leg of your partner, lower it on the floor.

At the same time, your partner with his right hand presses to the floor of your pelvis on the left side, and with his left hand holds your right leg in the Achilles Temomb region and fixes stretching for 2-3 seconds.

Repeat the exercise 5 times with each foot.

Exercise 8.

Initial position : You are lying on your belly, bent at your hands under your head, the left leg is raised above the floor.

Your partner right foot rests on your left berry fold.

Your partner hands captures your raised leg and pulls on yourself, at the same time gently pressed the feet of the right leg on the buttock fold.

At the same time, you must relax and perform a long exhalation.

Repeat the exercise 3 times with each foot.

Exercise 9.

Initial position : You are lying on your stomach, putting your head on closed hands.

Your partner, standing on the knees, as if "senedlaw" you in the area of \u200b\u200bthe buttocks, rests on the palms to your crosses on the left and right of the middle of the back.

Your partner transfers the weight of his body into the arms and performs 15 pressing movements to your sacrilant area.

Exercise 10.

Initial position : You are lying on the stomach, as in exercise 9.

Your partner, sitting on you in the area of \u200b\u200bthe sacrum "Back intern", captures your legs with your hands.

Locking back, the partner attracts your legs to his chest.

Repeat the exercise 10 times.

Exercise 11.

Initial position : You are lying on your stomach.

Your partner stands from your feet.

Fixed, he flexings your legs.

Lowing your legs to the buttocks, your partner performs 15 spring presses.

Exercise 12.

Initial position : You are lying on your stomach, wearing a hand on the back of the back.

Your partner, hackering you from behind, spends your hands between the elbows so that the brushes (one on the other) turn out to be on your neck.

Sitting on your lumbar region, your partner lifts the top of your body and slightly deflects back. The amplitude of movements at the same time is small. Exercise is performed carefully, gently and without jerks.

Repeat the exercise 10 times.

Exercise 13.

Initial position : You are lying on your stomach.

Your partner, standing on the side of you, one foot produces easy pressing movements to your spine, gradually moving the leg to the head.

Repeat the exercise 10 times.

Exercise 14.

Initial position : You and your partner stand closely, back to back, overwhelming hands.

From this position your partner, squeezing and flexing forward, lifts you while holding 3-5 seconds in the final phase.

During the exercise, your head is inclined to chest, you must relax and make an exhale.

Your legs should be separated from the floor by 10-15 centimeters, while the click is often heard.

Repeat the exercise 10 times.

Exercise 15.

Initial position : You and your partner are standing, as in the exercise 14.

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

Repeat the exercise 15 times.

Exercise 16.

Initial position : You and your partner are squatting.

From this situation, grouped, the back is strung out the outward arc, and the legs, tightened to the chest, wrapped with hands; Perform 10 rolls on your back from the cockerel to the neck vertebrae.

Exercise 17.

Initial position : You are sitting on the floor, crosses in Turkish. Hands are freely omitted along the body.

Your partner stands behind your back, the right hand spends you under the arm, and the left imposes on top of your right shoulder, the gossip fingers into the castle.

Knee left foot Your partner rests on your spine, gently and carefully pulls your right shoulder back and on yourself.

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

Exercise 18.

Initial position : You are sitting on the floor, crossed legs so that the feet rest over one other, hands lie on the feet.

Your partner stands on his knees behind your back, putting your hands on your knees, his belly and chest tightly come into contact with your back.

Flexing your knees and leaning hands about your knees, your partner slides on your back with breasts and stomach, exercising stretching effect on your spine.

Repeat the exercise 5 times.

Exercise 19.

Initial position : You are standing on your knees. The head is lowered on the palms lying on the floor.

Your partner is sitting on the area of \u200b\u200byour sacrum face to your feet. The legs are tightly pressed to your body by flexing the ankle joints and establish them from the inside of your knees.

From this position, your partner, raising his hands, leans back and rests on the palms in the floor before your head.

Repeat the exercise 5 times.

Self-massage USHA

When you have no partner at hand, and you just need to smash your tired muscles and joints, use the individual massage complex. This complex can be used both to accelerate the wake of the body from sleep and before the start of classes. uSHA .

Massage points in the field of ears and eyes contributes to the mobilization of the functions of these senses, and the massage of the points of the occipital region has a beneficial effect on the vestibular apparatus and prophylactically helps with headaches.

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

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

The knee massage and foot normalizes the tone of the nervous system, relieves pain in the legs, has a beneficial effect with flatfoot.

Classes can be carried out as standing, while legs are placed on 20-25 centimeters, and sitting on a chair, repeating every movement of 7-8 times.

Exercise 1

Bend the thumbs in the first phalange and begin to rub them in the depressions under the ear sinks.

Make sure that the thumbs are set aside from the palms, and the remaining fingers are slightly placed.

Exercise 2

Leave the thumbs in the depressions under the ears. Indicative and middle fingers connect on the nose and impose on the above-hand arcs. Close your eyes.

Be proceed to rubbing the surveillance arcs by the movement from the bridges to the ears and back. At the same time, your index fingers slide on the abnormal arcs, and the average on the surface of the eyelid, rubbing the upper part of the eyeball.

Exercise 3.

Slide the indexed and middle fingers of both hands and hold the ear shells between them, press the palms to the chests.

Now start to rub the space around the ears, moving the palm down and up. Watch that when moving up the fingers only touched the heads and necks slightly.

Exercise 4.

Bend the thumbs in the first phalanges and press them with the capacious vintage. Brushes of your hands place horizontally, parallel to the floor. The fingers of the hands are slightly placed and included in the clutch with each other. They are a little bent and relate to the pads of the occipital bone.

Massify the occipital area, bringing it closer and breeding the brush without changing the position of large fingers.

Exercise 5.

Run all your fingers into your hair (or in what remains of them). The tips of the fingers massaging the head, sliding on the hair from the nape to the forehead. Hands are reduced in the elbows.

At the end of the movement of the palm pads, press the forever in the forehead and, lightly leaning my fingers into the top of the cranial box, circular movements massaging forehead.

Exercise 6.

Divide your brushes and lower them, gliding on the chest, to the reflexogenic zones on the side surface of the chest.

Massify their padline pads.

Exercise 7.

Connect the brushes (left on top, on the right side of the chest) so that the right thumb touch the right nipple, and the left lay in the region of the Mesia-shaped process. Thumb fingers should be directed vertically.

Circular motion clockwise, tightly pressing the brush to the body, massaging the right side of the chest.

Exercise 8.

Place your hands on the left side of the chest (the left palm lies on the right) and make an arraying movement counterclockwise.

Watch that the thumbs of your hands are as set as much as possible from the palms and are directed vertically up all the time.

Exercise 9.

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

Exercise 10.

Now let's start the big circle of the whole front of your body. Move your hands, performing body massage, first clockwise, and then counterclockwise.

Exercise 11.

Move your hand brushes down and proceed to a small circle of massage, massaging the bottom of the abdomen strictly counterclockwise - this is due to the direction of food movement according to your intestine.

Not trouble, if at this point your hands will be tired, do not be scared. So it should be, if, of course, you followed all the recommendations and tightly and with force pressed the brushes of hand to each other.

Exercise 12.

Stand straight. Lift the left knee as high as possible. Slip and massaging, right hand go down on the inner side of the leg to the foot. Turning the foot of the sole, grab it from below.

Left palm Start rubing the sole of the leg raised, making a oscillatory movement across the sole legs.

Change the support leg and massaging hand, respectively and repeat the foot massage.

If you cannot save the balance or you lack flexibility to make an exercise, standing on one leg, the first time you can perform it in the sitting position on the chair.

Shaolinka Climbing

Shaolinskoe felling - This is a kind of exercise, invented by the monks of the legendary Shaolin. Perform this exercise is very simple, while it is extremely efficient. Frequent execution of this exercise not only strengthens the body, but also increases its ability to endure the effect of external force.

Initial position : Stand straight, relaxed hands lower along the body.

Order of the exercise .

Raise the left hand to the shoulder, watch your fingertips in your eyes. The edge of the palm of the palm of the palm of your chest, the right palm does not move.

The left hand goes down, apply similar cotton on the left side of the chest.

After a pause, turn the body to the left, thereby causing the movement of the hands. The edge of the right palm clamp yourself in the stomach. At the same time, the rear of the left palm is a slap by the lower back.

Similarly, with turning to the right and with change of hands.

Hands are omitted. The right hand goes to the right and up and hits the palm on the left shoulder, the left palm performs oncoming cotton on the right shoulder.

The same thing, but the first gentle hand starts.

Hands are omitted. The left hand shall apply a light roof forward, look at the left hand; At the same time, the right hand with the back of the back side of the right thigh.

Repeat the exercise, changing your hands.

NOTE:

In cotton, it is necessary to cause the movement of hands with the lower back as the axis of rotation, the force must increase gradually;

Cotton places should be installed on the basis of real combat requirements;

At the time of collision, the hand with the case must be made of a sharp exhale;

Each exercise is performed from 3 to 7 times; Each time a strengthened blow, thereby teach the body " hold a strike ».

Autogenous training

Any cycle of physical exercises, including a complex of basic exercises uSHA It is recommended to finish autotraining. In general, the mastery of autotraining should be owned by every self-respecting person who is not indifferent to his own health and health around. Outcasting is needed to each person in our psychologically difficult time when all sorts of stress and depression lie on almost every step.

It is enough to perform a small exercise on relaxation, and the voltage will be removed - you can continue to live and work. But to perform deep autotraining it is necessary to privacy.

Lie on your back, and if it is impossible, sit comfortably.

First, try to completely relax the hands first, then legs, torso, head, face, tongue, eyes.

Then try to cause a feeling of gravity in the whole body, except for the head; The head should be light and clean, like an empty stadium in the offseason.

Next should be represented as the energy in the form of heat, tingling, pulsations, vibrations are bottled throughout the body. Presenting this energy movement is needed in the following sequence: hands, legs, spine, back, sacrons, sides, chest, belly, solar plexus, stomach, liver and gallbladder, pancreas, intestines, urinary system, small pelvic organs, chest organs , neck, throat, throat, nasopharynk.

For therapeutic effects, you can "warm up", "miss" the problem organ or system, to feel the circulation of energy.

For completeness of exposure, it is necessary to connect the imagination: imagine, to fantasize, as the healing of the patient's organ occurs.

If the imagination is accompanied by some sensations from the patient's body - this means that your consciousness in the "direct contact" with unconscious processes and programmed the recovery at the cellular level.

Finishing autotraining need exercise with an exotic name " mental breath of yogov ».

To do this, it is necessary to imagine that you inhale the entire surface of the body lightness that your hands become lungs, then legs, torso, head, neck. Watch out for breathing, it should also be light and free. The soul should be easy and calm.

Fully relaxing, open the eyes and end the exercise by sipping.

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

Conclusion

So, Wushu, no matter how much we talked about his recreation entity, is, first of all, martial arts, and martial arts require daily workouts from a person. If you have gotten the way of self-improvement, you should not stop halfway, and even more so throwing the work started. Having mastered the initial course of Wushu, you can proceed to more complex exercises, and here you will be helped by professional masters wushu.

The main thing is that you do not miss any interest in uSHA . Of course, at first you will not be enough for this time. But I as a master I can say that if you seriously do wushu, you will have a relationship to life, you will become more organized, more collected, and most importantly, healthier.

If at first it will not happen, definitely, you will have to donate something, to refuse something. For example, once again do not look at your favorite TV series, do not drink a beer or reduce the time of empty conversations by phone. The primary for you should be your health, both physical and spiritual. It is necessary to put a goal and every day strive to get closer to it.

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

First, in the morning you can get up early for an hour! There is nothing to do in bed, it is better to spend a small morning lesson: a light workout that includes respiratory gymnastics, self-massage, a preparatory physical set of exercises and, finally, basic equipment. Finish morning exercise Best of all the adoption of the shower and light breakfast.

It is necessary to train for a short time, fifteen minutes, the body has not yet finally woke up, and the heavy loads are contraindicated to him.

A job trip is also useful if it is properly used for self-improvement. Undoubtedly, public transport is a fuss, acknowledged, hassle. But also to travel in transport you can approach creatively, here you can work out leaving, whiskers per person. And most importantly, it is possible to engage in meditation here, especially if you are going on your own vehicle and are stuck in another traffic jam.

Do not forget about Wushu and at work. With any, even the most intense schedule of work there are always breaks, and instead, by removing in a smoker, inhaling the harmful smoke and conduct fertilizer conversations, find a secluded place in which you could stand in the racks, spray, engage in stretching or respiratory gymnastics.

You can also improve the dexterity and reaction, for example, throwing 2-3 small items and by catching them with one hand.

Returning home, you can do the same as during a trip to work in the morning, and returning home, do not rush to rush in the sofa embrace, better devote the hourly training session.

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

If you still decided to seriously engage uSHA , then you need to come in contact with those who also train, and work out our techniques in a pair, sparring and draw from them useful information. Then stress will be less, and feeling better, and most importantly - life will be filled with meaning and becomes more interesting.

And especially do not despair, if you cannot achieve spiritual and physical perfection: the main thing - your health you strengthen and get rid of many unnecessary sores, and it is worth it, listen to the human experience!

List of used literature

Abaev N. B. . Psychophysical exercises Wushu. - Alma-Ata: Alaverda, 1992.

Lin D. . Combat gymnastics: the exercises of Chinese Wushu 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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From the author

Ottop does not have mistakes. In the world, no one understands the meaning of his words, his thoughts are kept in deep secret.

Guan Tzu (i century BC)

Gymnastic classes uSHAIn my opinion, not only experienced physical consultables are available, but everyone who seeks to strengthen their own health and get rid of the whole baggage of chronic diseases.

From time immemorial in Russia, and in many other civilized countries, a stereotype of a healthy person was formed: of course, high growth, with athletic torso, 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 growth of the man, quite diluted, even with a small abdomen (because of the abdominal breathing, and not love delicious and eat a lot). In addition, a healthy person, first of all, should be pink satin skin, shiny hair, smile and a calm, shining look ...

The main signs of a healthy person in Eastern culture differ from European. It is natural, the flexibility, the mobility of the joints and tendons, plastic movements, the correct breathing and the ability to control their body and will. That is, there is no one, or rather, on the body, the harmony of the spirit and the carnal start! The founder of the famous Shaolin School Wushu Bodhidharma fourteen centuries ago brought up his students according to the principle: "Through the perfection of the body to the perfection of the Spirit."

Wushu is not only military art and sports, it is, above all, therapeutic and wellness gymnastics, psychotraining and, oddly enough, the philosophical system. Before developing the physical abilities of your body, the Chinese teachers called for the improvement of the person, to the search for human harmony with the outside world.

Literal translation of the term "ears w."-" Military Art ". Arising a few millennia ago uSHA He was the techniques of hunting and self-defense from animals and enemies. But later, the ancient Chinese came to the thoughts that, having such powerful weapons in arsenal, like Wushu, a person should be a strong spirit and possess the skill of his use, so as not to harm the weak and defenseless. This can be achieved only with the help of training, not one body, but also the Spirit.

Now that the fighting is carried out with the help of completely different weapons than the wushu, two new directions arose: this is self-defense without weapons and a system of preventive and medical gymnastics.

Therapeutic and wellness aspects of Wushu constitute an integral part of traditional medicine. From numerous Chinese sources it is known that " having mastered the system systems increases the protective properties of the body ... Permanent classes give a practical ability to achieve good health and extend the lifespan ... then a person will not need whole pots of drugs" Art uSHA Developed on the basis of psychophysical training, during which a person activates and mobilizes the hidden possibilities of the body.

The widespread uSHA Received after education in 1949 by the People's Republic of China. From the first class in primary and secondary schools, teaching has been introduced uSHA as mandatory physical training.

Wushu is the most massive national type of physical and sports training in China, and today not only in it. Wushu is not limited to physical education and sports. Wushu - the alloy of gymnastic complexes and respiratory gymnastics, including the elements of acupressures and having health and medical and preventive importance, this is a sport, and military art, this is a psychophysical training, and visual arts, this is a philosophical system, which defines the world and even Lifestyle itself.

Conditionally, three directions can be distinguished into the wush: wellness, sports and military-applied, and each next direction includes previous ones as an integral part.

In my book, I will introduce readers with the first direction, which is only a small vertex of a huge iceberg called Wushu.

Wushu of the health orientation includes complexes of gymnastic exercises, basic movements of the body (hips, arms and legs), exercises for the development of plastics of movement, breathing exercises and massage complexes.

I will not stop in the philosophical foundations of the Wushu, which are complex and are associated with the ancient and modern religious systems of China. The main task of my book is to familiarize yourself with the treatment gymnastics, which allows you to develop power, flexibility, coordination of movements, strengthen health and, most importantly, accessible to people with different levels of physical training.

The development of these gymnastic complexes and basic movements will help to acquire the skills of using your strength when performing different hard work, develops coordination of movements and agility. These exercises can also be used as gymnastics to withdraw fatigue and imparting cheerfulness with a tense mental and physical work, and most of them do not require additional space and special conditions.

Primary gymnastic complex

Everyone should understand that the wushu is not a lightweight rustic walk in the fresh air, therefore, before you begin to the complex exercises, you need to prepare your body weakened and idleness.

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

If you are terribly busy and you do not have enough time to fulfill the entire complex, you, of course, can reduce the number of exercises, but it is the same as " taking on the chest", Forget" sniff" The effectiveness of occupations will significantly decrease. Therefore, if you seriously think about your health and plan to bring your body to perfection, it is not worth saving time in class, especially the initial one. Remember that even a trained gymnast that has at workshop immediately heavy loads can be injured.

The more correctly and more carefully you will perform every exercise, the greater the positive effect achieve. And although uSHA Originally formed as martial art, remember that the exercises made by me in this book are not imitation of combat movements. Therefore, perform the exercises smoothly and gently. Otherwise, trauma of tendons and muscles is possible.

Several important tips before you begin to fulfill the initial complex.

It is best to perform these exercises in the morning or in the evening after work (smear, clean your teeth, free your intestines).

Clothing for classes should be free. When performing exercises in interruptions at work, break the belt and tie, unzip the gate of the shirt and remove the clock.

Do not exercise when you feel strong hunger; Do not exercise earlier than 1.5-2 hours after meals.

Usually, according to the Chinese tradition, the exercises perform standing face north.

Observe graduality in the load, do regularly (better gradually, but regularly).

Exercises standing

You can turn on the vigorous music, better without words or with words in a foreign language, so as not to be distracted by the understanding of the text (it is especially difficult to engage if the text of the song is completely meaningless - the words of it can stand for a long time in your brain, and poor brain, instead of relaxing will be forced to work on an analysis of non-analyzed).

Each exercise must be performed at least 12 times.

Exercise 1

Initial position: Feet apart, hands down.

For each account 1-4, we make tilts of the head forward, back, right, left.

Exercise 2

Initial position: Feet apart, hands on the sides.

For every account we make circular movements with brushes.

Exercise 3.

Initial position: Feet apart, hands on the sides.

For every account we make circular movements with your hands.

Exercise 4.

Initial position: Feet apart, gymnastic stick or rope.

Raise the straight hands up above your head and make a circle in the shoulder joints, and then return to the starting position.

Exercise 5.

Initial position: Feet apart, hands on the belt.

At the expense of 1-3, we alternately make spring tilting to the left and right.

Exercise 6.

Initial position: Feet apart, hands on the belt.

At the expense of 1-3, alternately, we make spring tilts to the right leg, left leg, forward, on 4 go back to its original position.

When tamped, try to get the tips of the fingers or palms of the floor hands.

Exercise 7.

Initial position: Wide rack, legs apart with the tilt of the body forward, hands on the sides.

For every account, we make turns of the body to the right and left.

Exercise 8.

Initial position: Feet apart, hands on the belt.

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

Exercise 9.

Initial position: Feet apart, hands on the sides.

At the expense of 1 - lean back, slightly bending your knees, tap your heels.

Currently 2 - Return to the original position.

Exercise 10.

Initial position: Feet apart.

We carry out Mahi right and left foot forward, hands in front of them, slightly divorced to the sides.

Exercises lying

« If you are in your apartment, lie on the floor, three or four", I once sang Vladimir Vysotsky; But even if you are at home, it is not necessary to go to the naked floor, the stroke rug on him. And do not forget that you are not forgotten to take away or relax! You lay down to cheer up and shake the remnants of sleep.

All exercises to perform seven times. Finish running, walking and breathing exercises.

Exercise 1

Initial position: Lying on the back, hands down the palms down.

1. Raised straight leg, lower the right, then left.

2. The same legs at the same time.

3. In conclusion, we make circles with both legs.

Exercise 2

Initial position: Lying on the stomach, palms will rest in the floor.

Straightening your hands, drive around by lifting your head and housing.

Squat your hands from behind in the "Castle". Rock up without taking foot from the floor.

The same, but hands behind your head.

Exercise 3.

Initial position: Lying on the back.

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

Raise straight legs, bend them and return to its original position.

Raising straight legs, try to touch the floor legs behind your head.

Exercise 4.

Initial position: Lying on the side, the left hand creates a support in front of the breast, right behind his back.

Perform circular movements to the right right foot.

Raise straight legs.

Put your hands behind your head, lift the housing.

Exercise 5.

Initial position

Having tightening the foot to myself on the floor, lift the pelvis - "Bridge" on the blades.

Palms go about the floor. "Bridge" with a support for hands, feet and head.

The same, straightening your hands, with a support only on legs and hands.

Exercise 6.

Initial position: Lying on the stomach.

Alternately raise straight legs.

Holding your arms for the ankle, drive.

Lower your hands along the body with palms down. Relying with hands, lift straight legs.

Exercise 7.

Initial position: Lying on the back.

Go to the "Sitting" position without hands.

Legs to spread the sewing, hands must lie on the back of the back.

Go to the sitting position, take a slope to the floor.

The same, but straight hands behind your head.

Go to the sitting position with tilt to foot.

Exercise 8.

Initial position: Lying on the back, hands behind your head.

Perform the movements of the legs imitating the rotation of the pedals - "bike".

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

Circles straight legs in opposite sides.

Respiratory exercise

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

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

Many scientists state that, the deeper the man breathes, the less breaths it produces in 1 minute, and the longer his life. People breathing often live less. This statement finds its confirmation in the animal world: rabbits, guinea pigs and all other rodents belong to the manner producing many respiratory movements in 1 minute. They live very long.

And the main indicator health stock organism, according to many Chinese masters uSHAis the duration of breathing delay. Therefore, periodically during the day you need to perform a simple breathing exercise, which will not only allow you to improve the state of health, but also give you strength, will make the nerve processes balanced, will accelerate.

The larger in the man of vital energy, the longer his breathing delay, the better the conditions for the concentration of attention.

Ancient Chinese wise men argued that the higher the level of consciousness, the more spiritual energy, the less he needs to destroy something for the sake of preserving itself and in general in material, including in food, water, and most importantly - in oxygen . It is clear that it is true and the opposite: the more in the man of vitality, the stronger it is concentrated, the less he breathes, it becomes less sick, more slowly.

Most processes in the human body "tied" on their breath. Alas, because of irregular breathing, we burn (oxidizing) in oxygen flames that breathe. Oxygen, which supports our life, can bring the harm to our body if the body protection mechanism works with a failure. To set up your breath and strengthen the protection mechanism from the harmful effects of oxygen, the breathing exercise is necessary.

This exercise can be performed at any time, sitting, standing, lying and while driving. This is the usual slow dimensional breathing. Control over it is the essence of the exercise and is to focus on breathing.

A distinctive feature of the respiratory exercise is partial blocking of the voice gap in order to some kind of air braking. For this, the muscles of the larynge are slightly strained. Breath is accompanied by a slight hiss. A whistling sound is heard on the breath " sCS.", In exhalation - hissing -" xxx" But remember: the sound is formed not by voice bundles, not by friction of air about the palate, as when snoring, namely, thanks to the narrowing of the air passage. Sound source - not bronchi and not nose, but the upper part of the larynx, located just above Kadyk.

Make a quick breath (a few seconds), mostly belly.

Exhalation you need to try to stretch as much as possible, make slow, uniform, stable.

Duration of breathing (time inhale and exhalation) must be gradually increased, but only due to the time of exhalation. It does not need any violence over the body. Do not bring yourself to fatigue. All attention is concentrated on a weak hissing sound.

The severity in the head, the noise in the ears, the heat in the body, the redness of the face, lethargy, the defeat, the depressed mood after the exercise is all this testimony of overwork. If they are, therefore, you have been conserved somewhat.

Initially, the duration of the respiratory exercise should be a few minutes, add 1-2 minutes weekly. The subtlety is to create resistance to air passing through the respiratory tract.

Shaolin gymnastics of youth

Do not begin to start classes of wushu with complex complexes. For a start, I suggest you to familiarize yourself with the exercises of Shaolin Gymnastics of the young man - the method of basic training uSHA.

Let you not scare the word " junior": Initially uSHA Only men were engaged, and this first set of exercises implies the beginning of training already in childhood, hence the name.

But if you were not engaged in childhood uSHA, it's never too late to start. Permanent training and exercise performs will allow you to make bones and muscles with soft and elastic, like a child.

Preparatory exercises

These preparatory exercises consist of basic methods of training all the body, and therefore starting to study uSHA It is worth starting training from them, as, however, and the experienced Ushuist, - for heating the body.

Preparatory exercises are not only necessary for the workout of the body before performing more complex exercises, but also worry a community. First of all, the exercises are well smeared the muscles of the lower back, contribute to an increase in the mobility of the lumbar spine, have a preventive effect with reaches in the lower back and headaches.

The performance of these exercises is accompanied by massiferring the active zones on the ankles and fingers of the legs associated with the activities of the central nervous system, organs of vision and hearing, the glands of the internal secretion.

At the same time, the maximum effect is achieved, which is associated with the strengthening of the abdominal press and the massaging effect on the internal organs of the thoracic, the liver, as well as the abdominal organs.

Exercise 1. "Hands rest in the sky"

Initial position: Legs together, shoulders slightly set back, hands freely omitted along the body, palms relate to the hips.

.

Make a deep breath. It follows the lower part of the abdomen. The shoulders are served forward, they must squeeze the top of the chest so that it does not expand. Buttocks are tense and pressed with each movement.

Remove the palms outside, the back side connects them at the bottom of the body, in the area of \u200b\u200bthe groin (Fig. 1a).

After that, slowly lift your hands up, the chest should expand to take a deep breath. Raise up my head, watching eyes behind hands. Remember that when you move hands, you must try to feel a pleasant warmth, coming by your hands. Floor heels Try not to tear off (Fig. 1b).

Having leisurely exhausted, relax a little and lower your hands through the parties down, bent in the elbows, straighten your fingers.

Lower the shoulders so that they squeeze the chest, make a slow full exhalation, the legs in the knees can be bent a bit. Cross hands, right under the left, touching forearms; Palm up (Fig. 1B).

Slowly raise your hands, while making an energetic breath. Palm Turn outward at the level of the person (Fig. 1g).

Raise your head up, watching hands, knees straighten. Watch that the fingers of the hands be rented back, the lower part of the left palm presses on the back side of the right brush in the area of \u200b\u200bthe ray-tank joint. Hands are intense in the palms and as if rest in the sky (Fig. 1d).

We make a sharp exhale and a circular motion, spreading to the sides, lowering down your hands. The elbows can be seized somewhat, but the palms look down, the fingers are bent. Synchronically with the lowering of the hands of the left foot we assign towards the width of the shoulders, slightly bend the legs in the knees.

4. Complete the exercise with a brief voltage of the hands and the whole body. Quickly relax and return to the starting position, putting the left foot to the right.

5. Repeat the exercise at least 3 times.

NOTE:

When performing the exercise, you must feel that you exempt the body from gravity, which "kept" above the head;

Exercise should be carried out continuously, movements must move one to another.

Exercise 2. "Dancing Dragon"

Initial position: Feet closed and bent in the knees, hand brushes tightly wrapped their knees, the housing is slightly tilted forward, look straight in front of them (Fig. 2).

Order of the exercise.

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

We repeat the rotation to the other side.

NOTE:

You need to do the exercise, trying to make the most sophisticated movements.

Exercise 3. "Tail of the Snake"

Initial position: Sitting on the floor, the left leg is stretched forward, the right bent in the knee and lies the feet on the left thigh (Fig. 3a).

Order of the exercise.

Grab your left hand with the right legs from the sole side.

Grasp the right-handed ankle with the right leg so that the thumb lay from the inside, and the four other fingers pressed the exterior of the external ankle.

Start with the effort to rotate the foot in the ankle joint counterclockwise, holding a hand over the fingers (Fig. 3b).

6. When rotating the foot, knead the fingers, describing them a small circle.

7. Perform an exercise to the other side, repeating the exercise 7 times with each foot in two directions.

Note:

Corps try to keep straight, breathing should be calm and natural.

Exercise 4. "Snake Ring"

Initial position: The left leg is stretched forward, the right leg bent in the knee, the rise of the right foot lies on the left thigh, the feet are rotated as much as possible up.

Order of the exercise.

Help your left hand for the ankle of the right leg.

With effort, go about the right palm about the right knee.

At the slow exhalation, press the right knee to the floor, the foot prevents the movement, reinforcing the load (Fig. 4).

8. Repeat the exercise 7 times with each foot.

Exercise 5. "Wounded Bird"

Initial position: Left leg stretched forward, right bent in the knee and raised.

Order of the exercise.

Grasp the right foot, which is elongated with your fingers. Skin legs try to keep parallel to the floor (Fig. 5a).

Make a sharp breath, straighten the chest, while the feet leans to the groin.

Make a slow exhale and try tightening the stop to the forehead (Fig. 5b), even better if you can throw the leg behind your head.

9. Repeat the exercise 7 times with each foot.

NOTE:

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

Exercise 6. "Dragon on Earth"

Initial position: Lady on the back, stretching closed legs, bent in the elbows of the hands arranged, the shoulders touch the floor, the forearms are raised, the fingers of the hands are freely placed (Fig. 6a).

Order of the exercise.

Make a slow exhalation, lifting legs up (Fig. 6b).

10. Make a sharp breath and slowly lower the legs at the starting position.

11. Repeat the exercise 7 times.

NOTE:

When performing the exercise, seek the legs in the knees not to bend and the pelvis from the floor does not tear off.

Exercise 7. "Pumping Earth"

Initial position: In the end of the elongated hands, hands on the width of the shoulders, the brushes are compressed in the fists and rest in the floor with knuckles of the index and middle fingers, the pads of the feet rest in the floor (Fig. 7a).

Order of the exercise.

On the exhalation, go down, bending your hands in the elbows, touching the floor of the floor (Fig. 7b).

12. On a sharp breath Quickly return to its original position.

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

NOTE:

When exercising, the body must be direct, if it is difficult to press on the fists, press on the palms.

Exercise 8. "Dinner of the Beat"

Initial position: lying on the back, the legs are bent in the knees and tightened to the stomach, the knees are slightly divorced on the sides; The head is slightly raised; hand brushes wrapped her knees; The fingers are slightly placed, the little finger and the thumb is pressed against the outer and inner surfaces of the knee joint (Fig. 8a).

Order of the exercise.

Run the circular movement counterclockwise, try to prevent the movement with your hands.

Tighten your hands along with your knees to the shoulders and make a sharp breath (Fig. 8b).

14. Check the lower back. Head slide towards knees.

15. Then slowly with exhale, get the knees before the breast and with the effort to press from myself.

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

NOTE:

The shoulders and head are lifted, and the loin presses to the floor. Rhythm of breathing remains constant.

Exercise 9. "Recreation Leo"

Initial position: Sitting on the knees, legs and lifts of the stop touch the floor, buttocks concern the heels (Fig. 9a).

Order of the exercise.

Enact your hands on the floor and slowly begin to reject the body back, trying to lie 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 the starting position.

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

NOTE:

Breathe need calmly;

To facilitate the lift, it is advisable at first to turn the upper part of the hull to any side and rest in the floor.

Exercise 10. "Sad of the Middle"

Initial position: Standing, legs on the width of the shoulders, hands are folded behind the back, head straight (Fig. 10a).

Order of the exercise.

Performing exhalation, tilt your head to the right, in the breath, return the head to the place. Then repeat the same movement, but on the left side (Fig. 10b).

In exhale, make a sharp tilt head forward (Fig. 10v), in the breath, return to the starting position ..

Madely reject your head back (Fig. 10g). Snack your teeth, stretch the corners of the mouth on the exhale and make a sharp hissing sound.

On the exhale, feed the head forward, without tilting, putting forward the chin forward - this movement should resemble the movement of the head of the head of the goose (Fig. 10d).

Through the sked teeth make a long hissing sound.

Repeat the exercise 4 times.

Exercise 11. "Harvesting time"

Initial position: standing on his knees, knees slightly placed, buttocks concern the heels, stopped the floor - floor; Keep the case directly; hands bent in elbows; The right forearm vertically, the open palm is facing the face; The left palm is climbing the right wrist outside, thumb presses on the knuckle of the right maiden.

Order of the exercise.

In exhalation, bent the right hand in the wrist and, turning the brush around the vertical axis to the right, lower your hands on the abdomen, below the navel, and press it.

On the breath lift your hands on the head level, straightening the brush to its original position. Repeat 4 times.

Expand the right brush under the left brush so that you can put the left palm on the back of the right brush. Right shoulder and forearm keep in a horizontal position.

At the exhalation, attract the hand brushes to the right shoulder.

Do not take off the brushes from each other, change the position of the hands and repeat the exercise, attracting the brushes to the stomach, chest and the left shoulder.

Repeat the exercise 4 times.

Exercise 12. "Bird before takeoff"

Initial position: Standing, legs together, hands freely omitted down.

Order of the exercise.

Breathe sharply. Move the pelvis forward and lift the right leg, bent it in the knee, the thigh parallel to the floor, the upper part of the body is as deflected back.

At the same time, lift your hands forward and on the side to the shoulder level, the brushes are relaxed, the fingers are slightly divorced, the elbows are slightly bent.

With the moves of the hands of the palm, you need to deploy inside, the fingers look at each other, the brushes are bent as much as possible in the rays-up joints (Fig. 11).

19. Slowly exhausted, slowly return to its original position.

20. Repeat the exercise 4 times.

Basic movements of the hands

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

Exercise for hands carry a powerful character and develop muscles of hands, chest and back, strengthen the muscles of the heart. In addition, in the complex there are a number of exercises that activate blood circulation in the neck and head vessels and promotes the prevention of cervical osteochondrose.

In addition, these exercises are well developed by the shoulder joints, increases the mobility of the hands, as well as the mobility of the spine departments and activate the operation of the respiratory muscles.

Exercise 13. "Snake is preparing for attack"

Initial position: Standing straight, legs on the width of the shoulders; The hands are bent in the elbows, the shoulders are pressed against the surface of the chest, the forearms are almost vertical, the brushes are located at the chest level (the middle position) and rotate the palms down parallel to the floor, the fingers are directed forward; look right in front of them; The fingers of the tassel, as it were, are collected in a pinch, the brush reminds the head of the snake.

Order of the exercise.

On the slow exhale, lift the right brush to the right to the eye level, while maintaining its horizontal position.

Left brush is slow to lower to the groin, slightly straightening the palm and flexing with a brush with palm up, the fingers are directed forward and right. Try to the left elbow not straighten until the end, and shoulders do not tear off the chest (Fig. 12).

21. In the breath, change your arms in some places.

22. Repeat the exercise 7 times.

NOTE:

When performing the exercise, you need to concentrate on the hands of the hands, while you do not change the position of the elbows while moving.

Exercise 14. "Dragon crashes the wings"

Initial position: as in 13 exercise.

Order of the exercise.

On the slow exhalation, move your hands to the right to the chest level, slightly bent in the elbows, palms to each other. Imagine that you hold the ball (Fig. 13).

23. Turn the left brush with palm to the right and open.

24. In the breath, go back to the middle position and on the subsequent exhale in a similar way, move your hands to the left. Turn your head and look at that brush, in the direction of which move your hands. Simultaneously with the movement of hands to the right, move the body weight on the right leg.

25. Make a step with left foot to the right. Right leg retreat back, gliding in the floor. Be some legs in your knees a bit. In the final position, the left knee is pressed to the right calamity, the left foot rests on the floor with the pads of the fingers, the heel is directed upwards.

26. With the movement of hands to the middle position, the legs are returned to its original position, and with further move their movement to the left in the same way with the right foot left.

27. Repeat the exercise 7 times.

NOTE:

Movement of hands and legs should be simultaneous;

Making a movement with hands, imagine what move from side to the side of the ball at the chest level; To simplify, first, the exercise can be performed in front of the mirror with the ball, standing still, and only then go to the movement of hands at the same time together with your feet.

Exercise 15. "Dragon is preparing for flight"

Initial position: as in 13 exercise.

Order of the exercise.

On the breath right hand lift up the forehead level, expand the hand brush with palm forward and up, bent a little forward.

Together with this, remove the left elbow back, leave the left brush at the thigh (Fig. 14a).

On the slow exhale, lower the right elbow, sticking the solar plexus. At the same time, the brush remains at the level of the person and turns out the palm to it (Fig. 14b).

Left-handed a sliding movement along the body forward and right, turning out the palm outside, right elbow touch the middle of the left forearm (Fig. 14B). To strengthen the exhalation of the rambling relaxed shoulders.

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

29. Repeat the exercise 7 times.

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