Bodybuilding pays attention to the enjoyment of muscles, while fighting requires quick and effective confrontation ability. If you are a professional bodybuilder, I suggest giving up.

If it's just a hobby, the specific training plan is as follows:

1. Run at variable speed for at least one hour every day, and mix up and down the mountain to exercise endurance, leg muscles and vital capacity;

2. Reduce the overload training of upper limbs, especially arms. Fighting requires speed muscles. Punch in the air every day 15 minutes. After a period of time, try to combine different punching methods such as hook, straight fist and swing fist.

3. Strengthen the resistance of upper limbs, especially the neck, and enhance the hardness of fists.

4. Accumulate practical experience;

5, insist!