The armed police’s grappling technique has very high requirements for physical strength, speed, endurance, flexibility and resistance to blows.
The training methods of the above professional qualities in the “Armed Police Training Materials for Fighting the Enemy” have been sorted out. These methods do not require special equipment, and ordinary people can practice them at home or in an outdoor place. Practicing these professional qualities can not only enhance their self-defense ability, but also play a good fitness effect.
“Kung Fu Wushu Cool” will share the training secrets of the strength, speed, endurance, flexibility and resistance of the armed police grappling skills in installments.
1. Strength training
(1) Strength training of legs and arms
1. Horse step push (expand) brick training
The legs are spread out into a horse step, and the left and right hands are held together, and the left and right are alternately pushed forward (Figure 1-1).
Chest expansion exercises with both legs shoulder-width apart and a brick in each hand (Figures 1-2).
2. Weight training of punches and legs
Strap sandbags of appropriate weight to your forearms and calves and perform various punches and kicks (Fig. 1-3).
3. Leg control training
Support the body with one leg, use the same side hand to support the wall or other objects to maintain the balance of the body, and raise the other leg to do static characterization such as side kick, front kick, and horizontal kick. When the height and strength of the legs can be well controlled, it is no longer possible to use the hand to support the wall or other objects (Figures 1-4).
(2) Strength training of the waist and abdomen
1. Pull-out training
The two people who trained each other walked into horses, then protected each other’s waist, using the waist as a power point, picked each other up, and then lowered it, alternately. It is required to hug the waist and waist tightly, and the rise and fall should be rapid (Figure 1-5).
2. Abdominal training and leg lifting
The practitioner holds the ground upside down on his shoulder and grasps both ankles of the sparring partner with both hands; The practitioner puts his feet together, stretches his toes, does abdominal and leg lifting movements, and touches the sparring partner’s hands with his own instep; The sparring partner can gently hold the practitioner’s ankle with both hands for a short static setting (Figures 1-6).
3. Training of neck (arm) falling each other
The two of them throw each other by clamping their necks and holding their arms and backs, or one can hold a dummy sandbag to do wrestling exercises (Figures 1-7).
(3) Grasp training
1. Screw the training of “jack stick”
The practitioner opens his feet shoulder-width apart, stretches his arms forward, holds the “jack stick” in both hands, slowly rolls up the weight, then slowly lowers it, and repeatedly alternating exercises (Figures 1-8).
2. Training of 10-finger push-ups
Perform push-up exercises with the ten-finger brace of both hands (Figures 1-9).
3. The practice of hand-wrenching
Practice both sides facing each other, standing in a lunge, crossing the wrists of both sides, matching each other with the back side, and doing the practice of blocking, grasping, twisting and other grappling movements; The two sides alternately repeat the exercises (Figure 1-10).