1, handstand. The goal is to be able to stand upside down for fifteen minutes. Significance: handstand can improve the traction of internal organs and combat ability; It can improve the shoulder and neck muscles and improve the fighting and hitting ability.

2. Long-distance running. The goal is to run for an hour and a half. Significance: Improve your vital capacity and endurance, otherwise you will lose your strength after playing for three minutes, and no matter how hard you fight, it will be useless. If you can run 16 km in an hour and a half, you can. Explosive power and endurance are two problems.

3. Intermittent operation. Improve leg and waist strength. No matter how strong the upper limbs are, they are not as strong as the waist. The cooperation between the waist and legs will be much greater than the strength of the upper limbs alone. 100 meter sprint, six groups, rest between groups 1 minute. Significance: Improve the explosive power of thighs.

4. Skipping rope. Significance: improve the explosive force of calf.

5, hard pull, also known as Romanian hard pull. Mainly to exercise waist strength. Find your own map.

6. Do push-ups and handstands with your fists. Improve bone density and avoid fracture. This should be done step by step.

7. Pull-ups. It is best to carry a load. Significance: Improve back muscle strength. Each group has 18. If you can do it above 18, you will have a burden.

8. Dumbbells. Reverse grasping and bending. Significance: improve forearm muscle strength.

9. Dumbbells. Birds. Significance: improve the strength of chest muscles and hook hands.

10 finally, flexibility training. Leg press, breast enhancement, etc. And find opportunities to hit sandbags to improve their reaction ability.