JianBei practice

(3) JianBei practice

JianBei movements in wushu movement is the key to the upper body techniques, is an important means of offense and defense. Martial arts four combat method: play, play, fall off, take the "play" and "take" is the direct use of arm movements to complete, and "play" and "fall" in general, to the right JianBei action to cooperate to complete the well.

Shoulder, arm exercises is to increase activity of shoulder joint range and stability as the main content. Its practice can enhance JianBei muscle, ligament, flexibility, coordination and flexibility, the development of power. Basically has the following exercises.

1. The front shoulder

Before two feet to open, the body prone, his arms unbend, hold and hip forward gold objects, using the body up and down vibration or persistent downward force, the force used to shoulder, shoulder stretch.

2. After the pressure shoulder

After hands stretched out, fingers crossed, and the body prone before, at the same time two arms force vibration over backwards. Can also be used by helping practitioners in waist, holding their hands, to help firm pressure shoulder. Also can use cost pressure.

3. The arm around the ring

Arm around the rings on the shoulder as the center of the circle, straight arm on the side or body front vertical circular route lun. Single arm around the ring, his arms around the ring. Its action is simple, practice, can to move clockwise, counterclockwise around. Around the ring with his arms across his breast is more difficult, its action is: both hands straight arm lift on start, backward forward hand in side vertical plane kept moving around.

When teenagers practice should pay attention to: (1) when practicing keep arms straight. (2) arm note roundhouse ring around the direction, keep the arm along the vertical circle around. (3). About to ring around the waist of the rotating drive arm.

 （三）肩臂练习

    在武术运动中肩臂的动作是上肢技法的关键，是进攻和防守的重要手段。武术四大技击法：踢、打、摔、拿中，“打”和“拿”就是直接运用手臂动作来完成的，而且“踢”与“摔”一般也要右肩臂动作的配合才能较好地完成。

    肩、臂练习是以增加肩关节的活动范围和稳固性为主要练习内容。其练习可以增强肩臂肌肉、韧带德柔韧性、协调性和灵活性，发展力量。主要有以下练习方式。

1.前压肩

    两脚开立，身体前俯、双臂伸直，向前扶住与胯等高德物体，利用身体上下振动或持续性向下用力，其力作用于肩部，使肩关节伸展。

    2.后压肩

    双手后伸，十指交叉，身体前俯，同时两臂用力向后上方振动。也可由帮助练习者一手推腰，一手握住其双手，帮助用力压肩。还可采用耗压法。

    3.臂绕环

    臂绕环是以肩为圆心，直臂在体侧或体前沿立圆形路线抡动。分单臂绕环、双臂绕环。其动作比较简单，练习时，可以向逆时针、顺时针方向绕动。双臂交叉绕环较难，其动作是：双手直臂上举开始，在体侧竖直平面内一手向前一手向后不停绕动。

    青少年练习时应该注意:①练习时保持手臂伸直。②臂绕环时注意抡臂方向，保持手臂沿竖圆绕动。③。绕环时以腰的左右转动带动臂发力。