6 the waist abdomen

6) the waist abdomen

Lumbar abdomen at the middle part of the body, have contact, coordination of the whole body of the important role, is also the key body strength complete unity. So wushu movement of lumbar abdomen is very important and demanding. With practice, lumbar abdomen main muscle groups can enhance the flexibility, elasticity and strength, increase lumbar abdomen bend, twist turn activities such as amplitude, provided a basis for study to practice martial arts.

1. Prone waist

(1) before the prone waist

Former prone waist are straight leg, waist as the turning point, the upper pressure fell down as far as possible and forward bends around the waist with increase amplitude method. The action method is: the way (or open) stand up. My fingers crossed. Palms down, upper body forward and down bend, double under the palm of your hand as far as possible close to the feet or the ground, the body vibration and pressure, after a short hands, hold two heel tendon back, chest, face as far as possible close to or against the leg, static for a certain time and again.

(2) lateral prone waist

Lateral prone waist movement method is: the way open, or the upper left (or right) twist to turn 90 degrees, then forward the prone flexion, lateral ground hands as far as possible close to the feet.

When teenagers practice should be paid attention to: (1) the knee straight, prevent bending. (2) boost the pressure or consumption alternates.

2. Twist the waist

Lateral twist waist action method is: open step stretched to stand, two arms sagging, upper body turn to the right turn, left to right after the cross step by step into the left stood, at the same time hands get palm from left to right around the flat place to stand sideways, and shoulder high level; Head to the right visual right palm. Right potential action method is the same, in the opposite direction. Twist the waist can increase the waist twist to turn around.

When teenagers practice should be paid attention to: (1) upper body to keep upright. (2) turn as far as possible big big waist twist. (3) to promote the swing arm twist a waist.

3. To jilt waist

Jilt waist movement method is: two feet to open and shoulder are the same as wide, both hands straight arm lift on parallel, palm forward, fingers upward; For waist, medullary joint axis, upper body bend forward bends down first, and then leaned back, hands before and after shaking. This is to enhance lumbar abdomen before and after the exhibition flexor flexibility exercises.

When teenagers practice should be paid attention to: (1) arm, leg unbend. (2) range from small to large, from slow to fast. (3) action is elastic.

4. Rinse the waist

Rinse the waist of the action method is: two feet to open, upper body to the left before over 90 degrees, two arms in front of the left horizontally, palms down. Shaft for waist, waist and arms forward, backward, to the right and left. This is the ability to flip horizontal enhanced lumbar abdomen.

When teenagers practice should be paid attention to: (1) axis on his hips. (2) speed range from small to large. (3) reverse rinse still try to keep in a horizontal plane. 4. Dizziness can squat for a moment.

5. Turn back

(1) turn turn over the waist

Turn over waist action method is: two feet to open, upper body slightly forward, right to left foot after the cross step, step into putting; Place to right chest and left elbow flexion, right to the upper right arm straight pendulum; Lun pendulum with flip vertical circle once two arms to shoulder level. Right turn waist movement same, in the opposite direction. Waist to enhance its ability to turn around the waist.

Teenagers practice should be paid attention to: (1) the body turning the shaft for waist. (2) palm for shaft and two feet. (3) the body to maintain the level.

(2) the back to turn over the waist

Back waist movement method is: way arm, lean back after his upper body to the right, left leg peg-leg, center of gravity moved to the left leg, right leg to the left before shangbu unbend, at the same time left hand bend ancon is placed in right chest armpit, hand over to the right rear straight arm stretch, palms up, turn head to the right rear back, seeing with his right hand. And in keeping the body position, under the condition of body twist to the left turn 180 degrees, the left front tilt; On a shaft left heel, right foot at the same time, turn to the left turn 180 degrees, stepping into the left; Hands over turned and twisted, swinging round. Turn to the right action is the same, in the opposite direction.

When teenagers practice should be paid attention to: (1) back to his hips as the shaft turn turn turn. (2) to maintain your position.

6. Low back) (also known as the bridge

(1) hand reached down (bridge), also known as hand

Hands down and action method is: your legs open and shoulder are the same as wide, lift on two tactics arm straight, palms facing forward. Waist waist as the axis, backward bending,, conveniently to fall behind, his hands hold to a bridge, two fingers on two feet. See his hands between the ground. Down and can increase the waist hip flexion range and flexibility.

When teenagers practice should be paid attention to: (1) low back during natural breathing, can't breath. (2) the waist to bow, his hips to stand, leg knee brace, two heel strike. (3) they should early practice waist protection, or back to the wall stood, hands hold the wall slowly down after. (4) increase gradually into the bridge of time and the distance between the siblings.

(2) the elbow down and

Knee down and is in the low back, on the basis of two arms bend ancon arm down into a bridge. Look up, eye ground or heel.

When teenagers practice should be paid attention to: hold to elbow, hand, arm and heel on the ground in a straight line. Other same as the hand down.

(3) kneel legs bent

Kneel legs down and is in the low back, on the basis of two legs bend your knees down trend, ground into a bridge. Look up and see his hands between the ground.

Teenagers practice should be paid attention to: when the feet pedal straight, knees knees, legs and feet with his hands on the ground in a straight line. Other same as the hand down.

六）腰腹

      腰腹处于身体的中间部位，起到联系上下，协调全身的重要作用，同时也是全身劲力完整统一的关键所在。所以武术运动对腰腹的联系非常重要，要求很高。通过练习，可以增强腰腹部主要肌肉群的柔韧性、弹性和力量，加大腰腹屈展、拧转等活动幅度，为学练武术打好基础。


    1.俯腰
    (1)前俯腰
    前俯腰是直腿站立，以腰为转折点，上体向下尽量俯压，以增大腰部前屈幅度的方法。其动作方法是：并步(或开立步)站立。双手十指交叉。掌心向下，上身向前下俯屈，双手掌尽量下按贴近脚面或地面，身体上下振压片刻后，双手分开，向后抱住两脚跟腱部，使胸、面尽量贴近或贴紧腿部，静止持续一定时间再起身。

    (2)侧俯腰
    侧俯腰的动作方法是：并步或开立，上体向左(或向右)拧转90度，再向前下俯屈，双手尽量贴近两脚外侧地面。
    青少年练习时应注意：①膝关节要挺直，防止弯曲。②振压或耗压交替进行。

    2.拧腰
    侧拧腰的动作方法是：开立步直体站立，两臂下垂，上身向右拧转，左脚向右脚后横插一步成左倒插步，同时两手变掌从左向右环绕平摆成侧立掌，高与肩平；头向右转目视右掌。右势动作方法相同，方向相反。拧腰能增加腰部左右拧转的幅度。
    青少年练习时应注意：①上身要保持竖直。②拧转腰幅度尽量大。③以摆臂促拧腰。

 
    3.甩腰
    甩腰的动作方法是：两脚开立与肩同宽，两手直臂平行上举，掌心向前，指尖朝上；以腰、髓关节为轴，上身先向前屈俯，然后向后仰甩，双手随之前后甩动。这是增强腰腹前后展屈的弹性练习。
    青少年练习时应注意:①臂、腿伸直。②幅度由小到大，速度由慢到快。③动作要由弹性。


    4.涮腰
    涮腰的动作方法是：两脚开立，上身向左前俯90度，两臂向左前方平伸，掌心向下。以腰为轴，上身与两臂向前、向后，向右、向左翻转一圈。这是增强腰腹水平翻转的能力。
    青少年练习时应注意:①以腰胯为轴心。②幅度速度由小到大。③翻转涮动尽量保持在水平面进行。④头晕时可深蹲片刻。


    5.翻腰
    (1)转翻腰
    转翻腰的动作方法是：两脚开立，上身稍前倾，左脚向右脚后横插一步，成倒插步；同时左手屈肘摆至右胸前，右手向右上方直臂摆举；两臂随翻转立圆抡摆一圈至水平位与肩平。右翻腰动作相同，方向相反。翻腰能增强腰部左右翻转的能力。
    青少年练习时应注意：①身体翻转时以腰为轴。②两脚以掌为轴辗转。③身体尽量保持水平。
 
    (2)仰翻腰
    仰翻腰的动作方法是：并步垂臂开始，上身向右侧后斜仰，左腿微屈，重心移至左腿，右脚向左前上步伸直，同时左手屈肘摆置于右胸腋处，右手向右后上方直臂伸举，掌心向上，头向右后仰转，眼视右手。然后在保持身体位置的情况下，身体向左拧转180度，左侧身前倾；同时以左脚跟、右脚掌为轴，向左拧转180度，成左跨步；两手随转身拧转，摆动成立圆。向右拧转动作相同，方向相反。
    青少年练习时应注意：①仰翻拧转时要以腰胯为轴。②保持身体位置不动。


    6.下腰(又称桥)
    (1)手下腰(又称手桥)
    手下腰的动作方法是：两腿开立与肩同宽，两手直臂上举，掌心向前。上身以腰为轴，向后下仰弯，，两手顺势向身后落下，撑地成桥形，两手指对向两脚跟。眼看两手间地面。下腰能增加腰胯后屈幅度及柔韧性。
 青少年练习时应注意：①下腰时呼吸自然，不能憋气。②腰要弓，腰胯要挺，腿膝要撑，两脚跟着地。③初练习时应有人托腰保护，或者背对墙壁站立，两手后撑墙壁慢慢向下。④逐渐增加成桥形的时间和手足间距离。

    (2)肘下腰
    肘下腰是在手下腰的基础上，两臂屈肘向下撑地成桥形。抬头，眼视地面或脚跟。
    青少年练习时应注意：撑地的肘、手、臂与脚跟在地上成一直线。其他与手下腰相同。

    (3)跪腿下腰
    跪腿下腰是在手下腰的基础上，两腿屈膝向下跪撑地面，成桥形。抬头，眼看两手间地面。
    青少年练习时应注意：脚面蹬直着地，跪地的膝、腿、足与手在地面成一直线。其他与手下腰相同。