straight, the foot is pulled towards you, the right leg is bent at the knee and located in front of the body (the thigh and lower leg are pressed to the floor, the right foot rests on the left thigh).

embracing palms of the heel of the foot, perform energetic springy torso forward to the leg. After completing the specified number of repetitions, linger in the slope for 30 seconds. Change the position of the legs and repeat the exercise on the other side.

The total number of movements is 20 times.

Sit on the floor, legs straightened in front of you and connected, pull your feet as far as you can, hands in a free position.

embracing ладонями стопы, выполните энергичные пружинящие наклоны туловища вперед к ноге. After completing the specified number of repetitions, linger in the slope for 30 seconds.

The total number of movements is 20 times.

Сядьте на пол, ноги согнуты в коленях и разведены в стороны, подошвы стоп прижаты друг к другу, спина прямая, руки обхватывают feet.

Slowly tilt your torso forward, press your head to your feet. At the end point of the bend, press your elbows into your thighs, trying to press them as close to the floor as possible, and stay in this position for 30 seconds. Repeat the exercise one more time.

Сядьте на пол, левая нога выпрямлена перед собой, правая нога согнута в колене и расположена на левом бедре, одна рука обхватывает правую лодыжку, вторая – переднюю часть правой feet.

Perform alternate rotations of the foot in the ankle joint, first clockwise, then counterclockwise. Change the position of the legs and repeat the exercise with the other foot.

The total number of movements is 20 times.

Breathing meditation exercises

From the starting position (photo 1), take a wide frontal stance. The hands are at the level of the lower abdomen, the back of the palm is directed down (photo 2).

Slowly raise your arms up along your body, turn your forearms 180 degrees at chest level, without stopping the movement (photo 3). Throughout the entire phase of the movement, take a slow deep breath, imagining how energy, along with air, enters your body.

Lower your arms slowly down along your body. The back of the palms are directed upwards. Throughout the entire phase of the movement, exhale slowly and deeply (photo 4), imagining how all the negative is leaving your body along with the air.

Turn your palms upside down and straighten your arms forward. Throughout the entire phase of the movement, continue to make a slow deep exhalation (photo 5).

Attention! Breathing meditation exercises следует выполнять единым комплексом движений, то есть одно упражнение плавно переходит в следующее. The uniqueness of the exercises in their relaxing effect on the body, so we recommend using them at the end of a workout as a hitch that helps restore breathing and relieve muscle tension.

From the final position of the previous exercise (photo 5), bend your arms and take your elbows back, clench your hands into fists and place them at waist level. Throughout the entire phase of the movement, take a slow deep breath (photo 1).

Выпрямите и отведите руки back. Throughout the entire phase of the movement, continue to take a slow deep breath (photo 2).

Move your hands up - to the sides - forward. The fists are turned back to themselves at chest level. Throughout the entire phase of the movement, exhale slowly and deeply (photo 3), imagining how all the negative is leaving your body.

Cross your arms over your chest. Elbows pointing down, fists turned back out. Throughout the entire phase of the movement, continue to make a slow deep exhalation (photo 4).

From the end position of the previous exercise (photo 4), move your arms to the sides. The arms are bent at the elbows 90 degrees, the fists are turned with the back side outward. Throughout the entire phase of the movement, take a slow deep breath (photo 1).

Slowly raise your hands up. The back of the fist is directed outward. Throughout the entire phase of the movement, continue to take a slow deep breath (photo 2).

Move your arms through the sides down to the waist. Elbows bent back, fists turned back down. Straighten your arms forward, slowly opening your palms with your fingers down. Throughout the entire phase of the movement, exhale slowly and deeply (photo 3), imagining how all the negative is leaving your body.

Bend your elbows with your forearms up, fists turned with the back side outward (photo 4.5). Slowly straighten your arms down - to the sides, with the back of your fist forward. Throughout the entire phase of the movement, continue to exhale slowly and deeply. Take the starting position (photo 6).

TECHNIQUE OF THE BASIC POSITIONS IN COMBAT FITNESS

Basic posture techniques in combat fitness include fist position, fighting stance, leg position during punching, and striking surfaces.

The position of the fist and its striking surface

In order to correctly strike with your hand and insure yourself against possible injury (during blows, the hand receives a significant load), you should correctly clench the brush into a fist. The photo (1, 2, 3, 4) shows the correct formation of the hand into a fist.

First, bend four fingers and press them against the palm of your hand, then press your thumb against the knuckles of your index and middle fingers.

Further, the photo (5, 6, 7) shows the impact surface of the fist in various angles and the impact surface of the hand during the execution of the block.

Photo 8 shows the correct sequence of bandaging the hands to hit the bag, paws or wall cushion.

Impact surfaces of the legs

Kicking is a great muscle workout. But in order to properly execute a strike, and most importantly, not to harm yourself, you need to know the areas that can be used to strike.

First of all, these are the foot pads. Pull the sock towards you, otherwise you risk breaking your fingers during the impact (especially if you train barefoot). The second area of ​​the foot that you can hit is the heel. When striking, its position should be higher than the toes of the kicking foot. Третья область – это передняя часть голени, и четвертая – подъем feet. To deliver the last two blows, the toe must be extended.

And, finally, one of the most effective in its impact on the enemy can be called a knee strike. All impact surfaces are shown in the photo.

Fighting stance

Fighting stance – это исходная позиция вашего тела, отражающая вашу готовность к двигательной деятельности. Distinguish between right-handed and left-handed fighting stance. In the following, we will consider only the left-handed stance as the most common in combat fitness.

Almost all techniques are performed from a combat stance, so it is necessary to study and improve it very carefully, achieving a solid mastery in all details. The mastery of other techniques and techniques largely depends on the correctness of this development.

In the fighting stance, the left foot is in front. The distance between the right and left feet is approximately the width of the shoulders. The toe of the left foot is directed forward, the toe of the right foot is at an angle of 30–40° to the right. The legs are slightly bent at the knees, the weight of the body is evenly distributed on both legs, but the left one is slightly more loaded. The torso is slightly turned to the left side and chest and slightly tilted forward. The head is slightly tilted forward, the chin is lowered. The left bent arm is extended forward, the elbow is pointing down, the left fist is at the level of the temple or slightly lower and is directed with the back to the left. The right bent arm is located in front of the chest, the elbow is pointing down, the right fist is at the level of the chin and is directed with the back to the right. Listed below are typical mistakes in learning the fighting stance.

Uneven weight distribution: the left (right) leg is more loaded.

The legs are not bent at the knees.

Legs are too wide apart.

The elbows are spread apart.

Turn the body chest forward.

The head is raised.

The position of the legs when performing punches and kicks

PUNCHING TECHNIQUE

General concept of punching technique

Удары руками – важное средство нападения и один из основных компонентов технического арсенала в combat fitness. When striking with a hand, it is necessary to hit a certain place on the body of the enemy and achieve a certain force of impact in order to adversely affect his combat capability. The accuracy of the shock movement depends on the speed and duration of the movement. The higher the speed, the more difficult it is to control the movement, the shorter the impact movement, the more difficult it is to influence it. Therefore, the effectiveness of punches strongly depends on the ability to control the movement at high speeds of its execution.

Для эффективного и правильного нанесения удара необходимо включать в работу отдельные части your body.

The participation of the lower body in the mechanics of impact occurs along the following chain: foot-shin-thigh. This chain, transmitting translational motion trunk, accelerates the rotation of the pelvis. When resting on the left leg, rotation occurs around a vertical axis passing through the left foot and left hip joint. When resting on the right leg, rotation occurs around a vertical axis passing through the right foot and right hip joint.

From the stop-shin-thigh chain, the movement is transferred to the next chain. When striking, forces are transferred from the foot to the shin and thigh, then to the pelvis, torso to the belt of the upper limb and from it to the shock part of the hand.