The usual push-ups are carried out by pressing two palms on the ground. Here, the practitioner is required to turn his palm into a fist, clench his fist, form a push-up posture and move on the ground. The distance between the two fists is about 70 cm, and the eyes of the two fists are facing forward. Please keep your body straight, don't bulge your stomach and tighten your abdomen, but don't lift your ass very high. If you feel pain in your fist, put a book under it. When you get used to it, you must take it away.

2. Twist your body and flap forward:

First, prepare an abandoned bicycle tire (with good elasticity) or a rubber band for binding objects. Fix one end of the tire (or rubber band) and slightly treat the other end to make it easy for both hands to hold it tightly. At the beginning of the action, you grab one end of the tire with one hand, and the person is in a lunge posture, and the step distance can be larger. If your left foot is in front, grab the tire with your right hand (if your right foot is in front, grab the tire with your left hand). Well, adjust the tightness of the tire, start with the bending posture of the tire in your hand, and use the strength of arm strength and waist rotation to suddenly straighten your arm completely, and then pounce on the upper body. After you finish this action, you can do it. If you feel too relaxed when doing this action, you can appropriately increase your distance from the tire fixing point. If you can finish this action quite easily, you can add another tire or even more than two tires. Whether to add tires or not depends on whether you can complete each group 15 movements with high quality. Practice every other day, four groups a day, each group 15 times.

3. Speed:

Speed training includes three aspects: displacement speed, reaction speed and action speed. The requirement of martial arts for speed quality is highlighted in reaction speed and action speed. Therefore, the response speed and attack speed to all kinds of information are the key factors to win.