Scientific training can improve one’s own quality, while improper training will harm oneself, so it is necessary to master this knowledge.
Warm up for the first quarter
Warm-up exercises are essential to tense and relax muscles during training and to avoid muscle injuries or ligament strains. Warm-up exercise is to coordinate all parts of the body, enhance flexibility, expand the field of activity, accelerate blood circulation, and fully provide energy to the limbs, so as to fully improve speed and strength in training and actual combat.
Warm-up exercises should choose some exercises that are easier to do, and try to be as close as possible to the next training content, depending on the specific situation. In colder climates, it takes longer than in warmer climates, and warming up in the morning is longer than in the afternoon. Generally speaking, 5~10 minutes is preferable.
General warm-up exercises are:
Jump rope (see page 130), flexibility activity (see page 120~122), move head and neck, shoulders, ankles, etc.
The second section is flexible
The importance of good flexibility:
1. Make the output smooth, more explosive.
2. Make the speed faster.
3. Make movements more coordinated and effortless.
4. It can reduce the risk of injury in training and actual combat, such as joint sprains, muscle or ligament strains, etc.
Wrist pressing: Press your wrist rhythmically to the limit with both hands together, and then to the left to rhythmically vibrate to the limit (Figure 197).
First, hold the two-section stick in your hands and stretch it horizontally forward, do not move your elbows, swing the stick back and forth to the left and right directions with wrist force to the limit, and then change hands and do it again (Figure 198).
Second, the legs
1. When pressing the leg forward, support the toe of the leg, the tip of the nose and the navel facing forward, and the toe of the leg is pressed upwards (Figure 199). When pressing the leg laterally, both ears, navel, and legs are on the same longitudinal surface, and the toes of the supporting legs are abducted as much as possible, and the toes of the pressed legs are upward (Figure 200).
2. Straighten the knees of both legs and hook the toes back to lengthen the posterior muscles and ligaments of the legs.
3. Do not hunch over, vibrate the pressure on the legs with the torso, gradually increase the magnitude, and do not rush to touch the legs with your head.
Horizontal splitting, longitudinal splitting.
Forward and backward movement :
Stretch the body as far back as possible, and then bend the body as far forward as possible until the head can touch the knee (Figures 201~202).
Left and right movement: open your feet slightly wider than your shoulders, hold the two-section stick in both hands and raise it high above your head and bend your upper body to the left side to the limit, and then bend to the right side to the limit (Figure 203~204).
Waist turning exercise: feet slightly wider than shoulders, hands holding two sections of stick flat in front of the chest, upper body forcefully twisted to the right rear to the limit, and then to the left rear to the limit (Figure 205~206).
Third Section Power
Remember: In addition to building muscle, you must also increase speed and flexibility.
If you are fast, flexible, endurance and strength, you can make perfect movements no matter what sport you do. On the contrary, if there is only strength and other qualities are weak, even a strong person can only chase the bullfighter like a big stupid bull in actual combat with effort and fatigue without any effect.
1. Arm strength and chest muscles
Push-up exercises. These include two-hand push-ups, one-handed push-ups, fist push-ups, finger push-ups, etc. (Figure 207. 208）。
Second, the abdominal muscles
Sit-ups: Lie on a slanted board with your head down and your feet high, tie your feet, bend your knees, put your hands behind your head, and lift your body in the direction of your feet. Do this repeatedly until you feel fatigue in your abdomen. When you can repeat it 50 to 100 times, you can do sit-ups with dumbbells or barbell pieces on the back of your neck (Figure 209).
Drape leg lift: Hold the horizontal bar in both hands and slowly raise your legs until you reach a horizontal position. The longer this pose lasts, the better, and each time you do this exercise as much as possible than the last time. (You can also do this exercise with your hands supported on the parallel bars, as shown in Figure 210)
3. Wrist strength and grip strength
Wrist roller: hold the wrist roller with both hands and stretch it flat on the chest, put the heavy object 6 ~ 10 cm from the ground, the arm does not move, only use the wrist force to turn the wrist roller upward and inward, so that the heavy object rolls up to the end; Then flip the wrist roll down and lower the weight to its original height (Figure 21 1). Wrist rollers can be homemade from heavy objects such as sticks, ropes, and bricks.
Wrist force stick: Hold a dumbbell with only one head in your hand and turn it left and right or up and down to the limit by wrist force (Figure 212). If there is no wrist stick, you can also use mops and other things instead.
Fist push-ups: Push-ups with both hands clenched into fists to strengthen the wrist while stiffening the fist.
Grip strength: use a grip or rubber band, hold it firmly with your hand, and then quickly release it, repeat for 15 seconds, then hold the grip for 15 seconds, let go for 15 seconds, and then hold it for 15 seconds, so that every 1 minute is a group, a total of three sets.