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[北方花毽] 毽技入门-花毽基本功训练

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新辉 发表于 2011-10-22 08:54:12 | 显示全部楼层 |阅读模式
一、 腿 功
腿功是南派花毽至关重要的基础功,腿功稳健,尖脚硬朗是成为毽艺高手必备条件。
1、柔韧练习:与距大约胸部同高的横杆(平台)约六十厘米至八十厘米处,面对自然站立。左腿站立,足尖向前,左手扶住右腿膝关节,右手托起右足跟部,使小腿向上抬起,大腿随之上抬,与身体成最小角度后,将右足跟部轻轻地放在横杆(平台)上,双手按住膝关节,挺胸收腹,肩部发力,使上身前后振动达数十次,这是腿功的“压”,然后,双手抱住右足,前额或下颏放在足尖处不动,停留一段时间,时间长短自行掌握。
2、单腿支撑练习:上身抬起后,原地向左转,右腿随身体的左转自然离开横杆(平台)并保持原有高度,这时右腿会慢慢下垂,练习者要全力坚持,时间越长越好,直至右腿与身体的夹角大于90°后,再将腿放下,右手扶住横杆(平台),原地大幅度地前后摆动数十次,给予放松,左腿的练习同右腿。
[注]练习时,一定要按动作要领进行,初习者的横杆(平台)高度,可适当放低一些,并不要急于用前额或下颏放在足尖处。另外,做完动作后,必须要进行大幅度的摆腿,否则会受伤。
3、尖脚力量的练习:可采用适合重量的哑铃,放在尖脚部位(尖脚要发力卷起)来回摆动,直到感觉无力即止。

二、 腰 功
南派花毽中腰功甚为重要,尤其对上了年纪才开始习毽的毽友尤为关键,需不断巩固练习。
1、动作:两腿开立,宽于肩,两臂上举,上身前后大幅度地摆动。
2、动作:右脚从身后伸向身体左面,越往左越好,以腰为轴,从左向右绕转十数次。左右互换,以腰为轴,从右向左绕转十数次。
3、动作:两腿开立,腰向后拗,越低越好,连续进行数次,随时间随渐增多。

三、 坐马练习
动作:先蹲下数次,膝关节活动开后,蹲下不动,向右伸出右脚,以左脚支撑并振动数下;然后换脚,右脚支撑,向左伸出左脚并振动数下,连续互换,直到不能支撑为止。随着马步稳健后,可用跳跃互换脚步,此训练对以后“扳尖”、“单鞭救主”等招式甚有帮助。
四、绕转动作练习
练习时,将鸡毛扫横放在相当于坐椅的高度,鸡毛扫羽毛部位应伸出,成悬空状,站在距鸡毛扫顶端的约为一个半侧身位的地方,进行绕转的练习(也可空绕)。绕转时髋关节、膝关节放松,踝关节紧张,并发力顺势、顺劲绕转,以达到动作的定型,熟练后,开始使用毽子进行练习,可取得满意的效果。
五、跳跃动作练习
1、动作:腿伸直向体前上方摆动,约同身体成直角,同时另一腿发力起跳。双足落地后,再以同样的动作跳起,连续完成多次,
2、动作:右腿屈膝抬起,小腿自然下垂,左腿发力起跳,同时左踝关节发力向右上摆。摆动后,左足落地还原,再进行第二次练习,也可左右两腿互换,十数次后,慢步放松。
跳跃练习,要以个人的身体条件而定,一般以连续完成十次为一组,每次练习以五组为宜,年岁较大的可放弃跳跃动作,其它动作仍可使身体得到锻炼。
六、静止动作练习
具体的练习静止动作时,要用接毽的部位,上迎下落的毽子,不要等着毽子下落。当下落的毽子距所接部位约为十厘米(大约一拳)左右时,接毽部位下沉,给予缓冲,接住毽子后,停顿时间一般为两秒钟,时间过长,有沉闷感,而时间过短,人们还来不及有截断感,不会引起注意。
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mesyelLL 发表于 2012-2-25 19:22:44 | 显示全部楼层
做做看哦,谢谢提供












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a1002758393 发表于 2012-3-25 10:00:27 | 显示全部楼层
试试看。。。。。。
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shaohuala 发表于 2012-5-3 14:50:33 | 显示全部楼层
很精典,谢谢! 难得的好贴












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misenye 发表于 2012-5-26 16:59:25 | 显示全部楼层
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采花去啦 发表于 2012-6-12 12:11:32 | 显示全部楼层
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秀罗侠 发表于 2012-7-18 01:15:11 | 显示全部楼层
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圣邦 发表于 2012-7-31 19:13:18 | 显示全部楼层
真是好东西,顶啊!












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yc1292202548 发表于 2012-8-20 20:50:45 | 显示全部楼层
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琰三你懂吗 发表于 2012-9-8 09:13:23 | 显示全部楼层
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barbaraa 发表于 2012-9-21 05:58:21 | 显示全部楼层
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纲纪縻 发表于 2012-10-7 16:54:42 | 显示全部楼层
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uioesdeded 发表于 2012-10-11 19:11:48 | 显示全部楼层

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流口水的兔子 发表于 2012-10-18 23:53:11 | 显示全部楼层
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