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所在平台: Udemy |
课程主页: https://www.udemy.com/course/how-to-learn-kicking-at-home/
课程评论：没有评论
**在家学练腿法：线上课程总结** 本课程专为居家训练、缺乏专业指导、无器械或无训练伙伴的学员设计，也适合寻求技术精进的进阶运动员。课程提供121个腿法预备练习，专注于五种基本腿法：前踢、横踢、侧踢、后踢和回旋勾踢。 **课程结构：** 每种基本腿法均细分为四个练习部分： 1. **基础姿势练习：** 侧卧、坐姿或跪姿下的预备练习。 2. **发力期练习：** 重点训练踢击的发力过程。 3. **踢击及收招练习：** 包含踢击动作本身及踢击后的收招阶段练习。 4. **爆发力及跳跃踢练习：** 针对爆发力更强的踢法和跳跃踢进行训练。 **特别说明：** * 回旋勾踢的练习被整合为一个整体单元。 * 每次训练前，建议进行10-15分钟的热身。 * 学员可选择单独练习每种腿法，每个练习完成10次重复；亦可按部分（1-4）分阶段进行练习。 * 练习难度循序渐进。 * 学员可根据个人时间灵活安排练习，部分练习甚至可在观看电视时进行。 * **重要提示：** 第四部分练习及回旋勾踢练习应在开阔、安全的场地进行，确保不会触碰物体、摔倒或伤及他人。 **预期效果：** 坚持每周至少4小时的训练，3个月内可达到高级腿法水平，并能有效应用于自卫。 **进阶方向：** 课程结束后，建议转向使用拳击沙袋、靶类等专业器械进行腿法训练，并与伙伴进行实战对练和组合技训练。 **反馈：** 欢迎对本课程提供反馈。
This video course is suitable for those who are at home or do not have the opportunity to train with a trainer. It is great for those who do not have any equipment or partners to work out at home.Also, this course is suitable for advanced athletes who want to improve their technique. The coaches will find here 121 preparatory exercises for students.This course consists of preparatory exercises for the 5 basic kicks: front kick, roundhouse kick, side kick, back kick and spinning hook kick.All exercises for each kick are divided into 4 parts:1. Preparatory exercises in the lying, sitting or knee position2. Preparatory exercises for the charging phase of the kick3. Preparatory exercises for the kick and the congregating phase after kick4. Preparatory exercises for explosive kicks and jump kicks.Only spinning hook kick training exercises are assembled into one unit.Before training you need to do a warm-up for 10-15 minutes. You can train each kick individually and perform 10 repetitions of each exercise, as stated in the video. And you can practice these exercises in parts: first the first part of the exercises for all the kicks, then the second, then the third and fourth. Exercises are in order of increasing complexityYou can also do each preparatory exercise individually throughout the day at a convenient time and place for you. Some exercises can be practiced even while lying or sitting while watching TV.The fourth block of exercises and preparatory exercises for spinning hook kick should be done outdoors or in rooms where you are guaranteed not to touch any objects, fall on them, or hit anyone.If you train for at least 4 hours a week, in 3 months you will be able to kick at an advanced level and use them effectively for self-defense.Next, you will need to move to the development of kicks on special equipment - boxing bags, paws, pads. And also to work out kicks and their combinations with the partner.I would appreciate your feedback on this course.
