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21.2.2016

Техніка прямого удару рукою


Одне з популярних питань початківця бійця - як правильно бити руками. Добре поставлений прямий удар повинен бути в арсеналі будь-якого бійця, який володіє ударною технікою. Розглянемо, як поставити прямий удар рукою.

Перш за все, як правильно стискати кулак. Великий палець накриває другі фаланги середнього і вказівного. У момент удару кулак сильно стискається, тильна сторона розташована на одній лінії з передпліччям.
         Сила удару визначається правильним вкладенням маси тіла і «жорсткістю конструкції» - положенням плеча і постановки руки, що б'є.

         Загальні принципи удару. При ударі з місця сильно штовхайтесь однойменною ногою. Рука в ціль летить розслаблена (проте, кулак завжди тримаємо щільно), в кінцевій фазі удару напружуємо спину, плечі, руку. Удар наноситься на видиху. Після удару не «залипає», відразу ж повертаємо кулак до голови, не забуваючи перекривати ребра передпліччя. При нанесенні прямого удару майже у всіх новачків виникає помилка. Головою вперед не летимо, проекція носа не повинна виходити за коліно передньої ноги, інакше ви втратите рівновагу і ризикуєте пропустити зустрічний удар. Замість цього страхуйте голову правильним положенням (голова трохи опущена, погляд на суперника з-під лоба) і другою рукою. Плече руки, що б'є виводите вперед, але не «тягніться» за ударом головою.
         Прямий удар передньою рукою (джеб). Для ясності припустимо, що працюємо в лівосторонньої стійці. Штовхаємося лівою ногою, вагу переносимо на праву, коліно лівої трохи всередину. Поштовх ногою веде за собою таз і плече. Праве плече трохи подається назад. Руку кидаємо в ціль, в кінцевій фазі удару підвертаємо руку таким чином, щоб кісточка середнього пальця була трохи вище кісточки вказівного. Саме ними наносимо удар, в кінці напружуємося. Плече виведено вперед, голова трохи опущена, права рука страхує від зустрічного прямого удару.
         Прямий удар дальньою рукою, він же правий прямий. Виштовхуємось правою ногою, вагу на ліву. Нога тягне за собою таз і плече, руку одночасно кидаємо в ціль. Плече в кінцевій фазі удару виведено вперед, рука повернена, як і при джебі, удар наносимо кісточками вказівного і середнього пальців. Лівою рукою страхуємо голову і корпус від зустрічного удару. Лікоть при нанесенні прямого удару завжди спрямований вниз, наноситься удар без замаху і виносу ліктя. Лікоть в сторону вилетів - прямий удар став помітним і довгим. Рука при ударі летить розслаблена, напружується тільки в кінцевій фазі.
        Прямий удар передньою рукою з підкроком. Довжина безпечного кроку дорівнює ширині стопи, не потрібно кидатися на супротивника, ризикуючи отримати зустрічний удар. Крок може бути як передньою ногою (приставний крок), так і дальньою (навхрест). Розберемо прямий удар на кроці передньою ногою. Штовхаємося правою ногою, подаємо корпус вперед. Лівою ногою крокуємо з носка на повну стопу. Момент постановки ноги збігається з кінцевою фазою удару. Ця синхронність в поєднанні з виведеним плечем є запорукою хорошого жорсткого удару. Головою вперед не валимося, вагу зберігаємо на дальній нозі.
       Правий прямий на кроці вперед. Зазвичай цей удар виконується після фінта лівої, захисту кроком або ухилу. Штовхаємося правою ногою, крокуємо лівою, вага на ліву. Головою вперед не летимо, лівою рукою страхуємося, момент постановки ноги (з носка на повну стопу) збігається з ураженням цілі. Як завжди, рука летить розслаблена, напружується тільки в кінці.

       Правий прямий на кроці вліво. Застосовується для зустрічної атаки суперника, зазвичай добре проходить як зустрічний удар, коли противник атакує джебом або іншим ударом лівою рукою або ногою. Техніка нескладна, крокуємо лівою ногою вліво, одночасно викидаючи праву руку, момент постановки ноги збігається з ураженням цілі. Дотримуємося всіх викладені вище принципи. Після виконання розумно продовжити атаку лівим боковим.
        Прямі удари на кроці назад. Застосовуються, щоб зупинити наступаючого противника. Правило: ліва рука б'є - крок лівою ногою. Б'ємо правої - правою ногою крокуємо. Синхронізація руки з ногами і ваші удари будуть ефективними.
        Важливий момент. Деякі спортсмени слабо б'ють з передньої руки, готуючи основну атаку з далекої. Однак, в реальному бою суперника необхідно миттєво виводити з ладу, а не переграти. При тренуванні ударів на лапах, мішках і інших снарядах, а також в спарингах прагніть бити сильно з обох рук. Цей навик буде корисний як в спортивному, так і в реальному бою.


        Вправи для збільшення сили ударів руками
       Вправи спрямовані не на збільшення м'язової маси, а на розвиток вміння різко штовхатися ногами для гарного вкладення в удар маси тіла.
       Вправа 1. Виштовхування ногами. Встаньте фронтально. Різко виштовхнітьсь лівою ногою, переносячи вагу на праву. При правильному виконанні поштовх ноги закручує таз і весь корпус, виводячи вперед ліве плече. Саме така механіка удару. Для хорошого жорсткого прямого удару рукою (і не тільки прямого) залишається правильно поставити руку, що б'є. Виштовхування правою ногою виконуються аналогічно..
       Вправа 2. Виштовхування з партнером. Встаньте з партнером один напроти одного, прийміть бойові стійки. Лівими руками упріться друг-другу в ліве плече. Одночасно різко виштовхніться, використовуючи масу корпусів, як при ударі.
      Вправа 3. Удари з гантелями. Візьміть в руки гантелі 1-2 кг і покидайте удари в повітря. Удари наносите максимально різко, як би виштовхуючи гантелі і зупиняючи рух, напружуючись в кінці. Можна попрацювати бій з тінню на ранковій зарядці, можна влаштувати тренінг під вечірнє тб, викидаючи по 20-30 ударів кожною рукою, виконавши 10 підходів. Цю вправу можна практикувати як вдома, так і на основному тренуванні. Після завершення розслабте руки, побивши удари по повітрю без гантелей.
       Вправа 4. Присідання з партнером. Крім гарного розвитку м'язів ніг, ця вправа сприяє збільшенню сили удару. Посадіть партнера на спину, ноги широко, носки назовні. Присідати спочатку можна неглибоко, ніякого дискомфорту в колінах бути не повинно.

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