護身倒法 Rolling and Falling Skill

護身倒法

Rolling and Falling Skill

學習護身的目的 (Purpose)

• 增加運動量，鍛鍊核心肌群 (To exercise the core muscles)
• 減少練習及生活中的傷害 (To reduce the injury during the training)
• 舒展筋骨，減少病痛 (To do self massage)
• 解擒拿 (To escape from Qin Na)

要點 (Main point)

• 降低身體高度 (Reduce the height of body)
• 適當利用手腳作為緩衝 (Use limbs to reduce the momentum)
• 維持軀體圓相：藏頭，圓背，縮尾椎 (Make your back curved)

後滾護身 (Back roll)

• 臥姿練習 (Practice by lying on the floor)
• 坐姿後滾 (Sitting back roll)
• 立姿後滾 (Standing back roll)
• 後滾翻 (Backwards Shoulder Roll)
• 實務運用：1.推倒 (Being pushed) 2. 持物 (Holding stuff)

注意事項：
避免尾椎直接撞到地板：盡量放低身體高度 (Reduce the height of body)

前滾護身 (Front Roll)

• 跪姿前滾 (Sitting front roll)
• 立姿前滾 (Standing front roll)
• 實務運用：障礙前滾 (Front roll over obstacle)

注意事項：
背後路徑走斜對角：右肩到左腰 / 左肩到右腰 (Diagonal route: right (left) shoulder to left (right) waist)
避免肩膀直接撞到地板：可用手臂緩衝 (Use arms to reduce the momentum)

側倒護身 (Side Roll)

• 雙人練習：扣手牽引 (Practice with partner: drag your partner to floor)

注意事項：
避免直接撞到地板：盡量放低身體高度，可用大腿外側緩衝 (Use limbs to reduce the momentum)
避免爽腿交叉，以免蛋蛋的哀傷 (DO NOT cross your legs)

前倒護身 (Front fall)

• 跪姿前撲 (Kneeling front fall)
• 站姿前撲 (Standing front fall)

注意事項：
忌用手掌撐地 (DO NOT slap your palms on the ground)
加強核心肌群 (Enhance your core muscles)



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