Strength, jumping ability, endurance, explosiveness, and fighting ability of all parts.

-Power-

As the saying goes, "one effort will bring down ten meetings."

This is fundamental. You hit people like touching them. No matter how many times you hit them, it's useless. It must be exaggerated to kill them with one punch, but it is best to kill them with one punch.

Therefore, you must strengthen your physical strength through equipment and unarmed exercise, including hands, arms, legs, feet, waist, head, knees and elbows. These are the common parts when you attack your opponent, and they are also the most deadly parts (the waist is the power point for doing a lot of movements, so you must strengthen the strength of the waist and abdomen).

Bounce

Combining a large number of forward jumps in actual combat can not only improve the height and aggressiveness, but also speed up the speed and flexibility, which is also very important in the necessary dodge.

You can exercise by jumping steps, squatting with weight, skipping rope, etc.

-endurance.-endurance.

Actual combat is quite exhausting, especially when you are nervous, it will accelerate fatigue, so when you are evenly matched with your opponent, endurance may be the key to your victory. Exercise methods: skipping rope, long-distance running, swimming, etc.

-Explosiveness.

To put it bluntly, it is the instantaneous combination of speed and strength, which can be achieved by sprinting, rapidly stretching rubber bands, or pulling machines, or boxing with small dumbbells, kicking with weight and pushing barbells quickly.

-The ability to fight.

When fighting, unless you are a master like that in the novel, it is difficult to guarantee that you will not be met in reality, so the ability to fight is very important. Hit each other ten times, and people will be fine; If someone hits you, you fall down.

What's the use of more tricks?

Fighting training mainly exercises the fighting ability of chest, abdomen, head, back, arms and legs.

Among them, the head and abdomen are more important, which can be achieved by hitting other objects!

++++For example+++

1 shares

2 confrontation drills such as heavy sandbags.

Two people practice confrontation.

= = = = = = = = = Strength training = = = = = = = = = = = = = = = = = = = = = = = = = = = =

It is mainly the training of upper limbs, lower limbs and waist strength.

1 Push-ups can be used for upper limb strength training, and dumbbells and barbells can be used if conditions permit, which will have a better effect. Although the upper limb is not the main fighting weapon, it is necessary to have a certain fighting capacity, and of course it is not necessary to train to the level of a weightlifter or a Hercules.

2 Strength training of lower limbs, with squats or leapfrog, can be carried out by hand or with weight. Very simple, not much to say, mainly to train the strength of quadriceps. The strength of the quadriceps determines whether you can kick a fatal kick in the battle. In the training of waist strength, you can grasp a fixed thing with both hands, then push it forward with one hand and pull it back with the other, so that you can train waist strength. But in fighting, you usually don't feel your waist strength, although almost all your movements are completed with the participation of your waist strength.

In addition, there is the training of abdominal muscle strength, and the application of knee method is inseparable from the participation of abdominal muscles. However, for those who are not engaged in professional fighting training, the training of abdominal muscle strength has little effect on the application of knee technique, so they can be trained according to their own situation.

= = = = = = = Flexibility training = = = = = = = = = = =

Mainly the flexibility of lower limbs and waist. The training method is simple. Routine leg press and bending can achieve the goal, and you can also study your own way. For practical reasons, you don't have to kick into the sky or bend your body into an arch bridge in fighting, as long as you can kick the head of someone as tall as you. After all, you are not going to participate in acrobatics and gymnastics competitions.

In addition, the training of flexibility depends on persistence. There is a saying in China Wushu: "If you don't run away from your legs, you won't be afraid of death all your life" and "If you don't practice your waist, you can't do it after all". Ordinary people can achieve the above goals in about two months, including those who say "the tendons are particularly hard". I once trained a man in his forties, leg press, who used the conventional method, but he was willing to kick to the head for two months, but only below the crotch, so it was effective to practice hard.

-the most scientific and effective flexible method.

In fact, this method is not so complicated, but it is necessary to systematically arrange flexible exercises to achieve good results! Mainly divided into two parts,

first part

Do 4 ~ 15 minutes of dynamic flexibility exercises every morning, that is, move joints, do leg lifts, back leg lifts and side leg lifts. But don't do static leg press!

the second part

Do equivalent flexibility exercises twice a week for 1 1 ~ 23 minutes. To put it simply, the practice of reciprocity is a special splitting method. After the leg is split to the maximum, keep it for no more than 30 seconds, and then put it away slightly. The upper thigh muscles exert force for about 3-5 seconds, feeling that the legs are supported by themselves. Then relax and slowly press down to the limit, keep it for no more than 30 seconds, and then slightly close your legs with the same strength! !

1 This is repeated about 5 times. In my own experience, it should be lower every time.

But don't worry too much. If you feel muscle pain the next day, it's a training transition and you need to pause until your muscles stop hurting!

According to the records, it takes ordinary people about 3 ~ 6 months to finish the horizontal * successfully, mainly based on their flexible foundation, and some even can finish it completely in 9 days!

-Auxiliary training.

1 For example, I suggest you run more, running can improve the elasticity of your muscles, and doing more abdominal and back exercises can help you lift your legs easily! !

2 leg strength training such as weight-bearing squats is also a must! ! !

Another thing to do every day is to lift your legs after lying on your back, then split your legs to the limit, and then get together and then cheat!

4 repeats 100 times. A month later, add weight to your ankles, lift your legs 50 times a day, and then gain weight every month! ! !

This method is of great help to ligaments! !