Basic fitness whip for the elderly with one step and four rings

The basics of the fitness whip for the elderly are four clicks in one step. The core logic is that in the 0.5 second gap between the single step and the step down, in conjunction with the continuous force exerted by the waist, shoulders, elbows and wrists, the whip body can complete four rebound snaps from the root to the tip. The whole process does not require additional energy storage or step changes. It is the most practical basic movement for beginners to develop strength and find the feeling of the whip.

I have been playing whipping for almost 6 years, and I have about ten regular whipping friends in the small park near my home. This is the move that I am most often asked about by newbies. Some people can walk and ring all the way after practicing for half a month. Some people hold the whip and swing it for three months. Either the two sounds are superimposed into one sound, or the fourth sound is not heard until the third step. In the end, they are still not sure about the fit between themselves and the whip.

There is actually a lot of controversy in the circle about the order of exerting force in this movement. Most traditionalists in the north believe in the "waist-led whip walking" method - the moment you step firmly, the waist first twists half an inch to the side holding the whip, and the force is transmitted from the waist to the shoulder, then to the elbow, to the wrist, and finally shakes the wrist to stop the force. The four sounds actually follow the trend of the force: the front part of the whip swings straight to make the first sound, the middle part turns around to make the second sound, the tail part rebounds twice to make the third sound, and finally the tip of the whip breaks sonic boom for the fourth sound. If the rhythm is correct, it will be better than the sound of firecrackers. For the elderly with strong waist and legs, this method saves the most energy and the shoulders will not be sore after practicing all afternoon. I met a few whip friends who came from Jiangsu and Zhejiang before. Their method is just the opposite. They pay attention to "wrist leading and waist following". First, shake the wrist to bring up the tip of the whip, and then use the waist to add a little strength. The sound is crisper, and there is no need to twist the waist too much. It is very friendly to the elderly with poor waist.

Don't listen to those nonsense tutorials on the Internet, saying that the intervals between each sound must be completely even, and the steps must be how big to be standard. How can there be such rigid rules when it comes to playing? Uncle Li downstairs had surgery on his lumbar protrusion before, so he didn't dare to twist his waist. So he fumbled and changed his movements. He shook his wrists half an inch more and swung his upper body a little to find strength, but he could still produce four clear tones. Last month, he went to the district's senior fitness whip show and won a third prize.

When a novice is practicing, don’t just use a heavy whip. I generally advise people to first use a unicorn whip with a rubber handle of about 2 pounds to absorb shock and prevent their wrists from being so painful that they can’t hold chopsticks after two days of swinging. When looking for the feeling, you can stand still and shake your wrist to find the rhythm of the whip body's rebound, just like when you were a child, shaking a wet rag to shake water. If the force is transmitted smoothly, the rag head can snap several times in a row, which is the same as a whip. Wait until you can make four steady sounds while standing, then take steps slowly, just in time for the first sound when you fall down. If you walk twice more, it will be smoother.

When I communicated with whip friends in Shandong two years ago, their school's four-step method is to make the first sound before the foot has even landed, and the falling step is just the fourth sound. It is completely different from the way we do here to make the first sound. Once practiced, it all sounds good, and there is no distinction between high and low. I have met some serious guys before, and I think it is completely unnecessary to argue with others about which kind of force is orthodox.

The point of playing with whips is to stretch your muscles and bones, chat with an old friend and bask in the sun. As long as the movements don't hurt yourself, and the four sounds are clear and not delayed, you can do whatever is comfortable for you. If you really get stuck in practice, come to the park to see us in the morning, bring a bottle of cold water and drink it for free. After practicing for half an hour, we can take a break and chat with you. We can explain any problem to you. Oh, by the way, I forgot to mention the most important thing. When you practice, you must find an empty place where no one is. Don’t get in the crowd. Hitting people with the tip of the whip is no joke. Safety always comes first.