Some traditional martial arts masters will emphasize that internal boxing should use the strength of bones and muscles, not the contraction of muscles, but actually refers to usage. It doesn't mean that the strength of bones and muscles belongs to those who practice internal boxing.
For example, good health is capital, strong people have more capital, and thin people have less capital. However, boxing is a way of planning and management. Rich people don't necessarily spend money. As long as they can spend money, it is not impossible to spend less. Similarly, family boxing is to teach people how to do things with' capital'.
Basically, the strength of bones and muscles depends on external training. There is a saying in martial arts: external training of bones and muscles, internal training of breath.
The most direct way to exercise your bones and muscles is to practice outdoors, such as adding some load to your body. In the past, some exercises in traditional martial arts, such as Tai Chi, shaking empty guns (big sticks) and lifting stone locks, combined strength training with usage in a targeted way, which not only enhanced the strength of bones and muscles, but also skillfully recruited skills. Or you can use the current training methods to increase muscle strength and strengthen tendons.
Bones.
Neijia Boxing and Gong Zhuang can cultivate the habit of using muscle strength and enhance muscle strength.
But Gong Zhuang's practice needs to be done in the right way. Many sects have their own unique training methods. For example, Xingyiquan is based on three bodies, Dai's psychological boxing stands on a monkey pile, and Tai Ji Chuan is a mixed pile. Gong Zhuang's appearance is usually very simple and intuitive, and the internal adjustment of the body is mainly supporting and clamping, which has special requirements for the connection and cooperation of various parts of the body. It is usually impossible to practice Buddhism without inheriting one's own practice.
Besides, Gong Zhuang is not the only means, but it is also a comprehensive combination of footwork, posture and stroke.
To sum up, no matter whether you practice internal or external boxing, or engage in any sports, you should improve your physical fitness in an all-round way. Strength, speed and flexibility are indispensable. :)
Question 2: What kind of exercise is the best for building bones and muscles? Here is a set of simple exercise methods that can be exercised anytime and anywhere:
{1}, indomitable spirit: you can stand naturally, sit or lie on your back, breathe naturally, relax your whole body, and then gradually make your body stand more and more straight, raise your head, root your feet like a tree, and stand more and more straight (when practicing sitting flat, try to make your body sit more and more straight and raise your head; When doing supine exercise, try to make your body lie more and more straight, and pull your head and feet more and more straight at both ends, so that your head, cervical vertebra, spine and legs are straight. Patients should be careful not to hold their breath when doing this exercise. Make your body stand more and more straight. After a while, your whole body will gradually relax. When you relax, your eyes are slightly closed or closed, you can breathe naturally, and you can feel the quiet and comfortable feeling of your whole body by breathing gently with your heart. There is no limit to the time to relax. Repeat this action 5 ~ 8 times.
{2}, open your hands and make a fist: stand, sit flat or lie on your back, relax all over, then gradually open and tighten your palms and fingers, and then gradually relax after a period of continuous tension; Then gradually hold the palm of your hand, keep it for a while, then gradually relax, and repeat this action for 5 ~ 8 times.
{3} Toe stretching: Stand naturally, sit flat or supine, relax the whole body, then gradually open and tighten the toes, and then gradually relax after a while, and repeat this action for 5 ~ 8 times.
{4}, bite the bullet: you can stand naturally, sit flat or lie on your back, breathe naturally, relax all over, then bite the bullet gradually, bite the bullet for a while, then relax gradually, and repeat this action for 5 ~ 8 times.
{5} levator ani training: You can stand, sit or lie on your back naturally, breathe naturally and relax. Then gradually, you will * * * slightly tighten inward, pause, gradually relax, pause, and then gradually * * * slightly tighten inward, pause, gradually relax, and repeat this action for 5 to 8 times.
{6}, close your eyes: stand naturally (feet are shoulder width apart), sit or lie on your back, breathe naturally, relax your whole body, and then experience the quiet and comfortable feeling of your whole body when you breathe gently.
Question 3: How to practice musculoskeletal torsion? Regarding the training of muscle strength, all factions have special training methods. For example, through-the-heart training of through-the-back boxing uses overall torsional force. Hongquan in Nanquan has its own characteristics in training muscle strength. They use the little finger to curl, twist and twist to drive the arm strength, even the bones and muscles of the whole strength. Its characteristic is that after practicing for a period of time, the strength of muscles and bones on the arm will increase obviously, and the muscles and bones near the wrist will be more prominent when exerting force. This kind of power can greatly enhance the power of the fist. 、
Question 4: How can I practice my hamstring first? There is no quick fix. You have to stick to it for a long time before you can gradually recover. You can refer to many * * * materials on Baidu, such as health care * * *, and so on. It is not mysterious. There are some medical monographs on the Internet for reference, such as
Question 5: How to exercise your bones and muscles? (Don't perfunctory me) The skeleton is natural in size. If you want to be big, you can only start with fitness and muscle training, increase exercise and repeat muscles. Being burly is directly proportional to your weight, so you need to increase your appetite and eat more high-protein foods, such as beef, milk, chicken and protein powder. These must be lean meat, and vegetables and fruits need to be supplemented. In muscle training, I have always been heavy, multi-group, low frequency. I use dumbbells and exercise with fitness equipment. I have been doing push-ups for two years. I hope you can stick to it. If in doubt, you can ask.
Question 6: The bones and muscles are too hard. How to exercise? I am running at 27 1 today.
Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.
2. Standing long jump
The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.
Step 3 push-ups
Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.
Step 4 sit-ups
Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.
5. Dumbbells
Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles.
Step 6 swim
Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.
Question 7: How to make your bones and muscles flexible? First, look at your age. If you are old, it may be more difficult, but it depends on your will. The old man started practicing at the age of 60 and can still split. There are many ways to practice, so you should be flexible. First, the ligament should be pulled apart, and the other body should be relaxed. Warm up before pulling the ligament, do aerobic exercise, run, and start exercising when you are hot. Exercise ankles, wrists, leg ligaments, waist, then arms and shoulders. You can search for videos online. I can't say a word here. Let the muscles of the body relax and experience Tai Ji Chuan. My body comes from practicing Tai Chi. You can also combine yoga meditation. Let your body relax. Collect more information about this. See more and experience, and your body will gradually become flexible.
Question 8: What exercise can you do in the morning to stretch your whole body? I am a fitness instructor, and I will give you some exercises and methods to promote your height: 1. Bouncing, jumping with your feet, touching branches, basketball stands, ceilings, etc. 10 times as a group, jumping for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent. In addition, you should often participate in basketball, volleyball, swimming and other sports.