Wu Shu Basics (Englische Ausgabe) beginnt mit grundlegenden Fähigkeiten, hauptsächlich Bein, Taille, Schritt, Stapelfähigkeiten, Stativarme, Hände und Augen sowie Stanzen. Nach den Grundfertigkeiten werden das grundlegende Bewegungstraining, das grundlegende Boxtraining und die grundlegenden Techniken eingeführt. Schließlich wird ein Diagramm der menschlichen Muskeln beigefügt, damit der Arzt die Muskelstruktur des menschlichen Körpers verstehen kann, damit der Übungsprozess wissenschaftlicher und effektiver ist. Chapter One Basic Skills Training Section 1 Leg Training 1. Leg Presses 2. Leg Pulls 3. Leg Splits 4. Leg Pushes 5. Leg Control 6 Leg Kicks Section 2 Waist Training 1. Bending the Waist Forward 2. Bending the Waist Sideward 3. Turning the Waist 4. Twisting the Waist 5. Overturning the Waist 6. Springing the Waist 7. Swinging the Waist 8. Suspending the Waist 9. Bridging the Waist 10. Rubbing the Waist Section 3 Stances Training 1. Horse Stance 2. Bow Stance 3. Empty Stance 4. T-Step 5. Crouching Stance Section 4 Stands Training 1. Hunyuan (Wuji) Stands 2, Four Level (Siping) Stands Section 5 Arm-Stands Training 1, Elbow-Stands 2. Shoulder-Stands 3. Headstands 4. Handstands 5. Push-Stands 6. Double-Arms Exercise 7. Single-Arm Exercises Section 6 Hand and Eye Training 1. Relaxing Shoulders 2. Circling the Wrists Section 7 Fist-Punches Training 1. Fist-Punch in a Horse Stance 2. Fist Punches in a Bow Stance Chapter Two Basic Movements Training Section 1 Balance Training 1. Upright Lifted-Knee Balance 2. Cross-Legged Balance in a Half Squat 3. Back Cross-Legged Balance in a Full Squat 4. Frontal and Back Lying-on-a-Cloud Balance 5. Backward-Bending Balance and Swallow Balance 6. Sideways Balance Section 2 Jumping Movements Training 1. Flying Kicks 2. Double Flying Kicks 3. Chain Kicks in Bounce Steps 4. Flying Lotus Leg Swings 5. Whirlwind Kicks 6. Flying Snap Kicks Section 3 Tumbling Movements Training 1. Forward Rolls (Qiangbei) 2. Backward Rolls 3. Tinsic 4. Over the Crown 5. The Flip-Flop 6. Carp Flips 7. Pouncing like a Tiger 8. Frontal Falling 9. Cross-Legged Falling 10. Legs Twists Section 4 Folding and Rotating Movements Training 1. Resting Stance 2. Crossed Legs in a Sitting Stance 3. Forward Sweep Kicks 4. Backward Sweep Kicks 5. Grinder-like Sweep Kicks 6. Butterfly/Spinning Kicks Section 5 Footwork Training 1. Striding Steps 2. Crossing Steps 3. Treading Steps 4. Striking Steps 5. Walking Steps Chapter Three Basic Fist-Play Training Section 1 Fists,Palms,Hooks and Claws 1. Fists 2. Palms 3. Hooks 4. Claws Section 2 Snap Kick Boxing (Tantul) Routine 1 Fist Punches Routine 2 Cross Kicks Routine 3 Chopping and Smashing Routine 4 Propped-Up Forks Routine 5 Parrying and Striking Routine 6 Rotating Both Arms Routine 7 Rotating Single Arm Routine 8 Heel Kicks Routine 9 Latching Fists Routine 10 Jumping and Kicking in the Air Routine 11 Kicking with Upturned Toes Routine 12 Turning the Body to Subdue a Tiger Section 3 Power Boxing 1. Ready Position 2. Punching Fists Upward 3. Plunging Fists in a Horse Stance 4. Horizontal Strike in a Bow Stance (Right) 5. Plunging Fists in a Bow Stance 6. Horizontal Strike in a Bow Stance (Left) 7. Plunging Fists in a Bow Stance 8. Separating the Palms with Feet Together 9. Thrusting Both Fists in a Bow Stance (Left) 10. Thrusting Both Fists in a Bow Stance (Right) 11. Horizontal Sweeping in Crossing Step 12. Swinging Arms and Thrusting Up 13. Left Heel Kicks 14. Right Heel Kicks 15. Fist Punches in a Bow Stance 16. Snapping Palm Up in a Horse Stance 17. Oblique Striking in Defeated Posture 18. Fist Punches in a Bow Stance 19. Snapping Palm Up in a Home Stance 20. "Circling the Moon" with Three Rings (One) 21. "Circling the Moon" with Three Rings (Two) 22. "Circling the Moon" with Three Rings (Three) 23. "Circling the Moon" with Three Rings (Four) 24. Thrusting Both Fists in a Bow Stance (One) 25. Thrusting Both Fists in a Bow Stance (Two) 26. Thrusting Both Fists in a Bow Stance (Three) 27. Snapping Palm Up in a Horse Stance 28. Grabbing Fist in a Home Stance 29. Plunging Fist in a Resting Stance 30. Overturning the Body and Chopping Fists 31. Snapping Palm Up in a Home Stance 32. Grabbing Fists in a Horse Stance 33. Oblique Striking in Defeated Posture 34. Striking Fist in Jumping step 35. Piercing the Throat with Hooked Leg 36. Tilting Wrist and Scooping Up Palm 37. Double Piercing Throat with Hooked Leg 38. Holding Palm Up and Punching Fist 39. Closing Form Section 4 Short Boxing Phase One 1. Ready Position 2. Scooping Palm Up in a Bow Stance 3. Snapping Palm Up with Lifted Knee 4. Raising the Elbow in a Horse Stance 5. Parrying and Striking in a Horse Stance 6. Parrying and Stdking While Protecting the Head 7. Single Bian in a Crouching Stance 8. Piercing Palm with Lifted Knee 9. Raising the Elbow in a Horse Stance 10. Fist Punches in a Bow Stance (Left) 11. Fist Punches in a Bow Stance (Right) 12. Standing Upright with Feet Together Phase Two 13. Scooping Palm Up in a Bow Stance 14. Snap Kicks 15. Raising the Elbow in a Horse Stance 16. Fist Punches in a Bow Stance (Left) 17. Fist Punches in a Bow Stance (Right) 18. Fist Punches in a Bow Stance (Left) 19. Fist Punches in a Bow Stance (Right) 20. Standing Upright with Feet Together Phase Three 21. Brushing Aside Over the Knee and Pushing Palm 22. Pushing Palm in an Empty Stance 23. Holding Palm Up with Lifted Knee 24. Scooping Palm Up in a Bow Stance 25. Flying Kick in Treading Step 26. Standing Upright with Feet Together Phase Four 27. Circling the Moon with Three Rings 28. Raising the Elbow with Lifted Knee 29. Raising the Elbow in a Horse Stance 30. Fist Punches in a Bow Stance (Left) 31. Fist Punches in a Bow Stance (Right) 32. Snapping Fist Up with Lifted Knee 33. Double Pounce in Leap Step 34. Scooping Palm Up in a Bow Stance 35. Flying Kick in Treading Step 36. Turning Body and Holding Arms in Front of Abdomen 37. Rotating Palms with Lifted Knee 38. Pushing Palm in a Bow Stance 39. Hooked Hand with Feet Together Phase Five 40. Parrying and Striking in a Bow Stance 41. Stamp Step and Strike in a Crouching Stance 42. Elbow Strike in a Horse Stance 43. Holding Elbow in a Horse Stance 44. Circling Elbow in a Horse Stance 45. Holding Fist with Feet Together 46. Chopping Fist in a Horse Stance Phase Six 4"7. Fist Punches in a Bow Stance (Left) 48. Fist Punches in a Bow Stance (Right) 49. Fist Punches in a Bow Stance (Left) 50. Turning Around and Punching 51. Raising Palm with Lifted Knee 52. Leaping Step and Lifting Knee 53. Brushing Aside over the Knee and Punching 54. Striking a Tiger in an Empty Stance 55. Closing Form with Feet Together Chapter Four Basic Techniques Section I Four Techniques Section 2 Eight Essentials 1. Fists Should Be as Quick as Shooting Stars 2. Eyes Should Be as Sharp as Lightning 3. The Waist Should Be as Supple as a Snake 4. Steps Should Be Firmly Rooted 5. The Spirit Should Be Vigorous 6. Breath (Qi) Should Be Kept Down 7. Strength Should Be Exerted Smoothly 8. Gong (Skill) Should Be Highly Pure and Proficient Section 3 Twelve Forms Appendix Muscles of the Human Body (Front) Muscles of the Human Body (Back) Unser facebook-Seite: @china.shelf.europe Unser Shopify-Webshop: https://chinashelf.de/weiterlesen