2, skipping rope, can exercise leg strength and flexibility of footwork, but also exercise people's endurance. There are many benefits. Jumping rope is a compulsory course for Muay Thai players, which shows its benefits.
3, make a fist push-up, make a fist to the ground, and do push-ups quickly. Plan according to your own foundation and carry out it in groups. Each group should rest for one to three minutes, and each group should be exhausted and rest every three or four days. Do a certain amount, you can do weight-bearing push-ups, or you can raise your feet by 40 to 50 cm to do oblique push-ups.
4, leg press, enhance the flexibility of the legs. Positive pressure leg, side leg press should be done. Step by step. Every time after running and skipping rope, leg press can't hold it without warming up. Leg press will do relaxation exercises, kick, shake, shake. At this time, leg press should relax completely, but exert moderate force to reduce the influence of joint stress. Leg press should keep the right posture. You can't rush for success. I won't go into details about leg press's essentials and methods. There are many online.
5. Sit-ups. Exercise waist and abdomen strength. If the waist and abdomen are boring, it will be difficult for the whole body to cooperate. This should be done every day.
6. If possible, hang sandbags to practice boxing.
7. Air raid practice, which is very important for air practice and must be practiced. If you can do it in front of the mirror, you can find and correct some wrong actions.
8, leg control, every time after leg press practice leg control, no matter how high, don't bend the knee joint, even a little lower, also want to maintain the correct posture.
9. Have the conditions to do single parallel bars, such as parallel bars, arm flexion and extension (exercise pectoralis major and arm strength), horizontal bar pull-ups and so on.
10, choose a fighting event, such as Sanda, Jeet Kune Do, Bajiquan and Wing Chun. I suggest you choose modern fighting events. Traditional Wushu requires kung fu. Without years of hard training, it is difficult to master actual combat skills and understand its spirit. Modern fighting events can at least save the effort of squatting, and it is difficult to persist without patience and endurance. Some traditional martial arts skills are unavoidable. Moreover, the routines of traditional martial arts are also difficult to master. But I suggest you learn the practical skills of Bajiquan and Wing Chun. You can also practice some techniques of capturing and fighting, such as armed police capturing the enemy. It is very useful to master some skills of capture and anti-capture. These skills are simple, as long as you master them skillfully.
Pay attention to your diet. In addition to supplementing high-calorie foods, we should eat more vegetables, cereals and beans. Drink some milk and eat one or two boiled eggs after each training. Proper rest is also the key to improving physical fitness, and you can't keep your body or muscles in a state of fatigue. Muscles should have time to repair.