Quan about saying "hands are two doors, all by foot hit persons". Visible in martial arts technology the important functions of the legs and feet. Ability is not only supporting body, the main body to maintain balance, and its wide scope of activities, great power, so is paid great attention to by the five. Self requirement is: walk leg light if a feather, firmly, "when landing legs attack faster if surprised hong, solid rock when you stop. These only through strict leg stance of practice can achieve. Young people should pay special attention to ability of practice.
By leg power exercise, can improve the hip, leg and foot muscles, tendon and ligament flexibility, flexibility, stability, coordination, flexibility and strength, as well as increased big hip, knee and ankle joints expand, rotation, swing, range of operation and practice martial arts to lay a solid foundation for learning.
1. The leg press
Leg press into the body repeatedly before vibration performance boost pressure and body prone to static maximum static pressure two sex consumption.
(1) is leg press (also known as the leg press)
Is leg press method is: one leg supporting the body upright; Bring forward another foot, heel resting on the contour of the object and the waist, tiptoe back hook. Hands on back leg press his knees, then the upper TaYao forward voltage, or his arms grip feet hard pull back, upper body forward TaYao pressure, such as head, nose, chin parts touching your toes.
Is leg press with high pressure and low pressure in two forms.
Low voltage method (also called kiss boots) is put on the floor the back leg press straight, the other leg knee, the upper pressure fell forward. Leg press put high pressure method is with high top down on the object.
Teenagers practice should be paid attention to: (1) keep your body upright, not bending Angle. (2) be leg press must be straight, not curved. Support legs, straight forward. (3) the strength should be moderate, not too hard, in order to prevent your muscle and ligament. (4) consumption with leg pain or pressure amplitude can bear the limit. (5) hip to recycle, must not let hip.
(2) inclined leg press
Inclined leg press action method and is the same leg press, but first the body to be twist leg press direction, then in forward tilt down. According to be leg press against position low, medium and high three kinds of forms. Also have pressure and the consumption of two methods.
When teenagers practice should be paid attention to: oblique body dumped, requires twist, waist, hip and other are the same leg press.
(3) lateral leg press
Lateral leg press action method is: one refers to the leg support, will be another footing lateral resting on the object. Upper body to shoulder leans to be inside of the leg press pressure first. According to the height of shelf by leg press runs low, medium and high three kinds of forms. Low pressure when another leg to bend your knees. Pressure and the consumption of two kinds of methods of vibration points.
When teenagers practice should be paid attention to: (1) support legs with the vertical leg press. (2) body lateral pressure.
(4) after the leg press
Leg press action method is: after his back foot and a leg to support the body, after a leg straight back to the leg lift, feet, put on the object, upper body backwards for back bends, vibration, pressure head leaned back.
When teenagers practice should be paid attention to: two legs straight, hip to loose, supporting leg feet on the floor.
2. Move the legs
(1) is to move the legs
Is to move two points, bend your knees and legs straight leg. Knees move action method is: one leg vertical support, another leg knee, elbow flexion with ipsilateral hand clasps knee shin, another hand hold grip instep (or foot), hold out a bosom TaYao, hard pull leg close to the body.
Straight leg move leg method is: a foot upright support, another straighten legs above the forward's knee, foot up, the other side of the hand above the foot toward the forehead hard pull move, tiptoe to the frontal side.
(2) side to move the legs
Side leg movement method is: the weight of a independent support legs, moving another leg with ipsilateral hand live heel leg straight from the side, close to the body, supporting leg side up bright palm or catch objects help stabilize.
(3) after moving the legs
After moving leg movement method is: on the front, over both hands straight arm brace up training content, supporting the body one leg straight leg, the other legs straight and back by helping practitioners behind knees toward the upper part move to lift, upper body and head back to carry back.
Youth that practice should be paid attention to: when you support legs straight, by moving legs in addition to the move to collapse after the toe, uniform tight toes are lifted up.
3. Control leg
Leg is the leg support, another leg, techniques of suspended for a period of time. The action method is: the body is, TaYao, one leg straight, another leg stretched straight or hooked tight toes; Her hands rested on her hips or hold objects help to stabilize the body. According to the direction of the leg, is divided into charged with legs, side control before and after the leg. According to the height of the leg lifts and points - controlled high legs and two legs.
When teenagers practice should be paid attention to: (1) keep your body upright, prevent skewed. (2) is accused of legs to hip. (3) impending time to can carry live for maximum degree. (4) pay attention to relax after training.
4. Cheating on
(1) vertical splits
Vertical splits the action method is: two legs on the floor is divided into in a straight line, before and after the front hook on tiptoe, return back to stick; Back its tiptoe leg side before landing. Hands side hold to the rotary body side surface, or two arms levelly obeying. Can also embrace the forefoot and lean forward. Eye look ahead.
When teenagers practice should be paid attention to: (1) the splits of according to level of leg ministry muscle, ligament flexibility, not rush. So as not to pull a muscle injury of the hip. (2) to practice should be to handle the support or ground under cut legs slowly again. 3. Keep your legs straight. Before and after Step (4) hi-pressure bow legs and leg press as a auxiliary practice.
(2) horizontal splits the action method is: on the front, over her hands on the ground, and then two feet to feet inside of the ground to the left the right side of the split into a straight line is stuck on the ground, his hands hold the ground or the side arm. Can also be used to pour on one side of the body, the body stick legs relying on. Also can begin to overlook, the whole body fell to the ground, his arms unbend move live on ball of foot.
Note same as vertical splits.
5. Kick
(1) kick
Is kicking action method is: both hands established levelly obeying, yi, his left foot forward center of gravity of his right foot at the same time around the toe, straight leg is above before the place to play, then the original road to return to tiptoe chooses the ground; A right half step, forward play left leg. About alternates.
When teenagers practice should be paid attention to: (1) kick on the head to the top, the body keep integrity, slightly forward, should avoid telling captivating, shored up his arms around can't shake, supporting leg straight. (2) kick on tiptoe to tight. (3) the hip joint attention to recycling, can't put a hip. (4) the ground to light,
(2) the oblique kick (also called cross leg)
Oblique kick like is kick, only change the pendulum is leg kick direction to oblique side shoulder direction, and other actions are playing the same.
(3) the side kick
Lateral stretched side kicking of method is: stand up, two arms levelly obeying was set up, the left foot right foot forward on the left side of the crust, the left hook toe kick, directly to the left foot up heart, tiptoe to the right, left arm elbow flexion at the same time to put in right chest, right arm straight arm brace up for head, palms up, palm refers to the left; Left foot back, tiptoe chooses the ground, two arms hold back left and right arm, right foot shangbu kick left leg again. Action is the same in the opposite direction while playing his right leg. Matters needing attention and is kick the same.
(4) after the kick
After kicking action method is: two arms levelly obeying palm, shangbu his left foot, right foot straight hook foot toe front waist; Kicking up along the whereabouts of the backward, the head and upper body back then, the eyes look up front; Right leg natural the way back, tiptoe chooses the ground. Right leg yi, with the method of playing left leg. About alternates.
Teenagers practice should be paid attention to: 1) pre set forward first, and then conveniently after playing. (2) kick upper when it lifted up its back. (3) after the swing is too curved bow. (4) after playing feet want to strain.
(5) or legs
Or legs in action method is: way stretched to stand, two arms levelly obeying, shangbu before his right foot to left, forward center of gravity of the left foot commissions at the same time, straight leg on left front swinging, momentum into the close, the former to the right, tiptoe chooses the ground, his left foot to right front half step. With the method of playing together in the right leg. About alternates.
In upper to me or leg is mainly used for defending their offensive or attack each other's head.
When teenagers practice should be paid attention to: (1) body kept upright, not shaking. (2) the swinging leg and support legs do not bend. (3) both hands lateral brace is stable, can't swing. (4) as far as possible big big pendulum kick, the waist is close to the body. (5) or the soles of your feet in the palm JiXiang before is with different side. 6. Swing leg can not directly be kicked to the opposite side.
(6) the swing
Stand outside the swing action method is: the way stretched, two arms levelly obeying, shangbu before his left foot to the left, forward focus, climbers right foot to left first before set up, then the outside to the right place, before landing tiptoe chooses the ground. His right foot to the right front crust, with the method of playing swing his left leg. About alternates.
Attack of the swing leg is mainly used to defend each other outside the upper or flank attack each other's head.
Teenagers practice should be paid attention to: (1) the mountain upright, arms straight, upper body and arm can swing. (2) of the hip after first, play play pendulum swing leg can't directly to the side, want to have an outside process. (3) when the swing leg available outside in front of the face, hands or one hand on the side and top of JiXiang.
(7) playing the legs
Play leg movement method is: way body standing, her hands rested on her hips or back hand. First half of his left foot step, straight leg support; Right leg stretch on tiptoe, leg folding, bend your knees, when the knees and the waist at the instep do at ordinary times is quite knee, leg horizontal force play kick forward at a rapid pace, with high hip. Step right foot fall, play left leg forward center of gravity at the same time. About alternates.
Shells can be used to attack each other archives, abdomen, legs high kick to attack each other's jaws.
When teenagers practice should be paid attention to: (1) the upper to keep upright. Support legs to stability. (2) a recoiling leg tiptoe tensed, toes back to grasp. (3) flick to rapidly. (4) charge hip hip or recoiling. 5. Flexion before playing, prevent the straight leg pulled the pendulum.
(8) kick
Kicking action method and elastic leg is same, only change the stretch on tiptoe to hook on tiptoe, with tops do point to point.
Kick is mainly used to attack each other, abdomen or lower extremities.
Practice matters needing attention and the legs are the same.
(9) side kick
Side kick action method: her hands rested on her hips, his right foot first cross step crouch slightly to the left. Upper body tilted slightly to the right, right leg straight, left leg bend your knees and feet, at heel or the outside help, over to the left pedal kick hard, height and shoulder. Left leg falls step turn left 180 degrees to the left after they at the same time, and then with the method to tread the right foot. About alternates.
Push to the side kick, according to the height of kick hit can attack each other's body.
Teenagers practice should be paid attention to: (1) straight back up the legs and support legs to stability, trampling on the self bow straight kick out again. (2) kick hit on both left and right arm brace under press fit. 5. Eyes hold kick strike direction.
Sweep the leg before (10)
Sweep before the refund is a leg foot support, the other leg straight legs, to do some of the side legs, and feet stick to outer circle rake a week ahead of self. The action method is: after the left foot to right leg straight leg cross step, the right leg slightly QuCheng stood step; Palm to the left, at the same time, up to the right side of circular arc form is placed into a vertical, straight in her right arm and left hand bend ancon in front of right axillary. Head to the right, at the right. After two feet to feet for shaft, left spin 180 degrees, conveniently into two arms side, slightly lower left a bit higher, right, center of gravity to the right; Body continues to turn left, center of gravity forward, left leg knee lift heel, foot, for shaft, screw turn left and right foot in, tiptoe in clasp, straight leg sweep forward quickly turn a week; Turn and stabbed to death, left palm via on the chest, right hand after change back before hook liao, eyes with the body turned over.
Sweep the leg is mainly used to attack each other before the support legs.
When teenagers practice should be paid attention to: (1) when turning to keep straight waist. (2) to twist the waist force of swivel drive turned leg sweep. (3) centre of gravity is always stay in the left foot palm, can not shake. (4) turn feet stick to the ground, shall not be raised.
Sweep the leg after (11)
Sweep the leg is a leg knee after before the soles of your feet for shaft, both hands, and another leg feet ground with the heel or crus can point, straight legs turn back sweep a week kicks. Whose action method is: the way stand, right foot, left foot shangbu hands before pushing, as lunges double push hand; Palm pre set straight arm to the left first, and then mounted to the right hand, left foot to elbow body twist to the right, at the same time, the right foot inside the clasp, the soles of your feet to stick to, straight legs quickly and turn back for a week.
Sweep the leg is mainly used to attack each other after lower limb support legs.
When teenagers practice should be paid attention to: (1) twist a waist, lifted, left hip, swivel, etc to coherent coordination, entity. (2) the right foot is in the process of sweeping turn always stick to it, and shall not be allowed to leave the ground.
（七）腿脚拳谚讲“手是两扇门，全凭脚打人”。可见腿脚在武术技术中的重要作用。腿脚不仅是支撑身体、维持平衡的主要肢体，而其活动范围广，力量巨大，所以受到拳家的普遍重视。腿法的要求是：行动时抬腿轻若鸿毛，落地时稳如泰山，起腿攻击要快若惊鸿，停步时要固若磐石。这些只有通过严格的腿部功法练习才能达到。青少年朋友应该特别注意腿脚的练习。
通过腿部功法锻炼，可以提高髋、大小腿及足部肌群、肌腱与韧带的柔韧性、灵活性、稳固性、协调性、弹性和力量，同时可以增加大髋、膝、踝等关节的屈伸、旋转、摆合等动作的幅度，为学练武术打下坚实基础。
1.压腿
压腿分为身体反复振动的动力性振压和身体前俯至最大限度静止的静力性耗压两种。
(1)正压腿(又称中压腿)
正压腿动作方法是：一腿直立支撑身体；另一脚提起向前，脚跟搁在与腰等高的物体上，脚尖回勾。双手扶压在背压腿膝盖上，然后上体塌腰向前倾压，或双手抱握脚掌用力回拉，上身塌腰向前倾压，以头、鼻尖、下颌等部位碰触脚尖。
正压腿还有低压跟高压两种形式。
低压法(又称吻靴)是将背压腿伸直放于地面，另一腿曲膝，上体向前俯压。高压法是将被压腿置于与头等高的物体上进行下压。
青少年练习时应注意：①保持身体正直，不得屈斜。②被压腿一定要挺直，不得弯屈。支撑腿脚，垂直向前。③用力要适中，不宜过猛，以防止拉伤肌肉和韧带。④耗压幅度以腿酸痛或能忍受的极限为度。⑤髋要回收，不得放髋。
(2)斜压腿
斜压腿动作方式与正压腿相同，只是身体先向被压腿方向转体，然后在向前斜倾下压。根据被压腿防止位置分低、中、高三种形式。也有振压和耗压两种方法。
青少年练习时应注意：斜身倾压，要求腰、胯要拧转，其他与正压腿相同。
(3)侧压腿
侧压腿的动作方法是：一脚指腿支撑，将另一脚根侧向搁于物体上。上身以肩倾先向被压腿内侧倒压。根据被压腿所搁高度分低、中、高三种形式。低压时另一腿要屈膝。分振压和耗压两种方法。
青少年练习时应注意:①支撑腿脚与被压腿垂直。②身体要侧向倒压。
(4)后压腿
后压腿的动作方法是：背对搁脚物，一腿支撑身体，一腿向背后直腿后伸举起，脚面绷直，反搁于物体上，上身向后正方仰屈，振压，头向后仰。
青少年练习时应注意：两腿要挺直，胯要松，支撑腿全脚着地。
2.搬腿
(1)正搬腿
正搬腿分屈膝和直腿两种。屈膝搬腿动作方法是：一腿直立支撑，另一腿屈膝提起，用同侧手屈肘搂抱膝节胫骨处，另一手抱握脚背(或脚掌)，挺胸塌腰，双手用力将腿拉靠近身体。
直腿搬腿的方法是：一脚直立支撑，另一腿向前上方挺膝蹬直，脚底向上，另一侧手用力将脚向额前上方拉搬，脚尖对一额侧。
(2)侧搬腿
侧搬腿的动作方法是：一腿独立支撑，将另一腿用同侧手搬住脚跟从侧向上伸直腿，拉靠近身体，支撑腿侧手向上亮掌或抓住物体帮助稳定。
(3)后搬腿
后搬腿的动作方法是：上身前俯，双手直臂撑扶训练物，一腿直腿支撑身体，另一腿向后伸直，由帮助练习者托膝向身后正上方搬举，上身和头向后抬仰。
青少你那练习时应注意：支撑腿要挺直，被搬腿除后搬要崩脚尖外，均匀紧脚尖正向上举。
3.控腿
控腿是一腿支撑，另一腿抬起，悬空一段时间的技法。其动作方法是：身正、塌腰，一腿挺直支撑，另一腿绷直或勾紧脚尖；双手叉腰或扶住物体帮助稳定身体。根据抬腿的方向，分为前控腿、侧控腿和后控腿。根据抬腿的高度又分平控腿和高控腿两种。
青少年练习时应注意：①保持身体正直，防止歪斜。②被控腿要收胯。③悬空时间以所能抬住的最大限度为度。④训练后注意放松。
4.劈腿
(1)竖劈叉
竖劈叉的动作方法是：两腿在地上前后分成以直线，前腿勾脚尖，退后侧贴地；后退崩脚尖腿前侧着地。双手侧撑地扶体侧地面，或两臂侧平举。也可以抱拉前脚掌，向前俯身。眼向前看。
青少年练习时应注意：①劈叉的高低根据腿部肌肉、韧带的柔韧水平而定，不能急于求成。以免拉伤肌肉损伤髋关节。②练习时应先以手支撑物或地面再慢慢将腿劈下。③保持两腿前后伸直。④可用高压腿和弓步压腿做为辅助练习。
(2)横劈叉的动作方法是：上身前俯，双手撑扶在地面上，然后两脚以脚内侧贴地向左右侧劈开成直线贴于地上，双手撑扶地面或侧平举。也可向一侧倒身，身体靠贴腿面。也可上体前俯，全身贴伏于地面，双臂伸直搬住脚掌。
注意事项与竖劈叉相同。
5.踢腿
(1)正踢腿
正踢腿的动作方法是：双手侧平举成立掌，左脚上步，前移重心的同时右脚勾脚尖，直腿向正前上方摆踢，然后原路返回脚尖点地；右脚上半步，前移重心踢左腿。左右交替进行。
青少年练习时应注意：①踢腿时头要上顶，身体保持正直，稍向前倾，应避免前俯后仰，双臂左右撑住不能摇晃，支撑腿要直。②上踢腿脚尖要勾紧。③髋关节注意回收，不能放胯。④落地要轻，
(2)斜踢腿(又称十字腿)
斜踢腿动作与正踢腿相似，只将摆腿的摆踢方向改为斜向异侧肩方向，其他动作要求与正踢相同。
(3)侧踢腿
侧踢腿的动作方法是：侧向直体站立，两臂侧平举成立掌，右脚经左脚前向左侧上步，左脚勾脚尖向左侧正上方踢，脚掌心向上，脚尖向右，同时左臂屈肘回摆于右胸前成立掌，右臂直臂向上撑于头上，掌心向上，掌指向左；左脚回落，脚尖点地，两臂回撑左右平举，右脚再上步踢左腿。踢右腿时动作相同方向相反。 注意事项与正踢腿相同。
(4)后踢腿
后踢腿动作方法是：两臂侧平举成立掌，左脚上步，右脚直脚勾脚尖前摆过腰；顺下落之势向后踢起，头与上身顺势后仰，眼仰视前上方；右腿自然原路回落，脚尖点地。右腿上步，同法踢左腿。左右交替进行。
青少年练习时应注意：①先向前预摆，然后顺势后踢。②踢腿时上体向后仰起。③后摆腿不可过于弯屈。④后踢时脚面要绷直。
(5)里合腿
里合腿的动作方法是：并步直体站立，两臂侧平举，右脚向左前上步，前移重心的同时左脚回扣，直腿向左前上摆起，顺势向里合，经前向右侧落下，脚尖点地，左脚向右前上半步。同法踢右腿里合。左右交替进行。
里合腿主要用于防守对方对我上体的进攻或攻击对方头部。
青少年练习时应注意：①身体保持正直，不能摇晃。②摆动腿与支撑腿不能弯曲。③双手侧撑稳定，不能摇摆。④摆踢幅度尽量大，腰要靠近身体。⑤里合脚掌可与异侧手掌在正前击响。⑥踢摆腿不能直接踢向异侧。
(6)外摆腿
外摆腿动作方法是：并步直体站立，两臂侧平举，左脚向左前上步，前移重心的同时，右脚扣脚先向左前摆起，顺势经前向右侧外摆，落地脚尖点地。右脚向右前上步，同法踢摆左腿。左右交替进行。
外摆腿主要用于防守对方上体的进攻或侧面攻击对方头部。
青少年练习时应注意：①山体正直，两臂撑直，上体和手臂不能摇摆。②髋关节先合后开，踢摆腿不能直接向侧踢摆，要有一个外摆的过程。③外摆腿时可用双手在脸前，或一手在侧面与脚面击响。
(7)弹腿
弹腿的动作方法是：并步肢体站立，双手叉腰或背手。左脚上半步，直腿支撑；右脚绷脚尖，大小腿折迭，屈膝上提，当膝与腰平时以脚背为力点挺膝盖，腿迅速向前水平方向用力弹踢，高与胯齐。右脚落步，前移重心的同时踢左腿。左右交替进行。
弹腿可用于攻击对方档、腹部，高踢时可攻击对方下颌。
青少年练习时应注意：①上体保持正直。支撑腿要稳。②弹击腿脚尖绷紧，脚指回抓。③弹击要迅猛。④立胯或收胯弹击。⑤先屈后弹，防止直腿撩摆。
(8)蹬腿
蹬腿动作方法与弹腿相同，只将绷脚尖改为勾脚尖，以脚背为力点改为脚跟为力点。
蹬腿主要用于攻击对方档、腹部或下肢部位。
练习时注意事项与弹腿相同。
(9)侧踹腿
侧踹腿动作方法：双手叉腰，右脚向左前横迈一步微蹲。上身稍向右侧倾斜，右腿直立支撑，左腿屈膝提起，扣脚，以脚跟或脚外侧为力点，用力向左侧上方蹬踹，高与肩平。左腿落步同时向左转体180度成左交叉步型，然后同法蹬踹右脚。左右交替进行。
侧蹬踹根据踹击高度不同，可攻击对方身体格部位。
青少年练习时应注意：①直背立腿、支撑腿要稳，踹击的腿法要先屈再直线踹出。②踹击同时左、右臂上撑下按配合发力。⑤眼持踹击方向。
(10)前扫腿
前扫退是一腿以脚掌支撑，另一腿直腿，以小腿前侧为力点，脚掌贴地有外向前圆环扫击一周的腿法。其动作方法是：左脚向右腿后直腿横插一步，右腿微屈成倒插步；双掌同时向左，向上，向右圆弧形摆成侧立掌，右臂伸直，左掌屈肘置于右腋前。头向右转，眼看右方。两脚以脚掌为轴，向左后转体180度，两臂顺势摆成侧掌，左稍高、右稍低，重心偏右；上身继续向左拧转，重心前移，左腿屈膝提脚跟，以脚掌为轴，向左拧转，右脚掌贴地，脚尖内扣，直腿迅速向前扫转一周；扫转捅死，左掌经胸前上撑，右掌经前向后变勾后撩，眼随体转随视。
前扫腿主要用于攻击对方支撑腿。
青少年练习时应注意：①扫转时保持上身正直。②以拧腰转体之力带动扫转腿。③重心始终保持在左脚掌上，不能晃动。④扫转脚面贴住地面，不得抬起。
(11)后扫腿
后扫腿是一腿屈膝以前脚掌为轴，双手扶地，另一腿脚掌贴地以脚跟或小腿后侧为力点，直腿向后侧扫转一周的腿法。其动作方法是：并步站立，右脚下振，左脚上步双掌前推，成弓步双推掌；双掌直臂先向左预摆，然后向右胯下扶地，以左脚掌为肘身体向右拧转，同时，右脚尖内扣，脚掌贴地，直腿向后迅速扫转一周。
后扫腿主要用于攻击对方下肢支撑腿。
青少年练习时应注意：①拧腰、扶地、甩胯、转体等动作要连贯协调，一气呵成。②右脚掌在扫转过程中始终贴地而行，不得离开地面。
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