First, skill training: divided into external force training and internal force training.

1, external force training: you can use barbells, dumbbells, tensioners, arm exercises and other freehand exercises, such as push-ups, squats, jumps, etc. Here I only introduce a few simple and practical dumbbell exercises, and other exercises can refer to other textbooks or books.

(1) Chest-expanding exercise: Stand with your feet shoulder width apart, hold the dumbbells on the straight arms in front of your chest with both hands to do chest-expanding exercise, inhale through your nose (hands apart) when expanding your chest, and exhale through your nose when recovering. Each group is divided into three groups, and you can also do it according to your own ability.

Efficacy: develop the strength of pectoralis major, and at the same time develop deltoid and latissimus dorsi.

(2) Bending forearm exercise: Sit on a stool, hold dumbbells in one hand, put your elbows on your knees, and press your elbow socket against your knees with the other hand. Then do the exercises of bending and stretching dumbbells with your hands up and down, inhale when bending elbows, and exhale when stretching elbows. Do 3 groups of 30 times, or do what you can.

Efficacy: develop forearm muscle strength, and also have an effect on finger grip strength and arm strength.

(3) Bend over and lift horizontally: the upper body leans forward about 90 degrees, and the dumbbells with both hands are lifted horizontally in a straight line with the shoulder side, and then the dumbbells with both hands return to the ground direction. Inhale when lifting horizontally and exhale when restoring, 20 times/group, or do what you can.

Efficacy: develop back muscles and so on.

(4) Negative bell sit-ups: Hold dumbbells behind your head with both hands, lie on your back on a bench and do sit-ups. Exhale quickly when you get up and inhale slowly when you lie down. Do 3 groups for 30 times/group, or do what you can.

Efficacy: send abdominal muscle strength and waist strength.

(5) Squat with negative bell: lift the dumbbell to the shoulder with both hands and do squat up and down. Inhale the dumbbell to the shoulder when squatting, and exhale when rising. At the same time, lift the dumbbell straight arm, 30 times/group, 3 groups, or do what you can.

Efficacy: Develop the skills of various parts of the body.

(6) Hold the bell and punch quickly: Hold the dumbbell on your chest with both hands and punch forward quickly. When punching holes, spray air and stop when you are exhausted. Do three groups of 30 times/group, or do what you can.

Efficacy: Enhance the explosive power of punching.

After the above actions are completed, take a deep breath, pat and massage the whole body to relax.

Precautions:

(1) Breathe: breathe in when you exert yourself, and breathe (spray) when you relax. It is very important to remember this.

② Relaxation: Relax muscles during and after training. It is absolutely forbidden to practice stiff muscles, especially to relax quickly after strength training. Methods include "slapping, massage, hot bath and relaxing spirit (refer to Gong Zhuang's Dachengquan Relaxing Spirit).

③ Do what you can, and strengthen nutrition when conditions permit.

2. Internal force training

The so-called internal force is the internal force of martial arts cultivated through breathing ideas and specific postures. Its function is to train and enrich the flowing internal force and form a powerful internal force of "heart, qi and force". As for the internal force theory, I won't say much here. Friends can refer to other textbooks. I just want to say something practical here, so that scholars can enter the room quickly and simply. The author introduces two methods based on experience.

(1) Stapling: The learner stands with his feet one shoulder and a half wide apart, his toes seem to grasp the ground, his feet are flying, his knees are bent (no more than his toes), his arms seem to sit on a high stool, his center of gravity is stable, his upper body is upright, his chest is upright and his abdomen is in, his head is straight, and he seems to fall off a string. Then they raised their arms, elbows bent around their chests, palms facing inward and fingers facing each other.

Requirements: keep posture stable, calm, breathe naturally, calm, loose and unremitting, tight but not stiff, look forward and eliminate distractions.

(2) prone pile: After standing the pile, you can practice prone pile. Posture, like push-ups, requires feet together, toes on the ground, fists open shoulder width, and a line from the back of the head to the heel. Stand up all over. Action: Your body slowly bends down to your chest, almost touching the ground, keeping the whole body in a line. You can inhale into the abdomen at the same time, then slowly lift your body and exhale, hoping that the abdomen gas will reach your elbow through your shoulders. Suddenly, I accelerated my elbow and sprayed air at the same time, intending to reach the fist. At the same time, I plan to put a brick under each fist, which will be crushed by my internal gas. I practiced this for 20 times/group until I was exhausted.

Matters needing attention in internal force exercise:

(1) Whether standing piles or prone piles, keep the whole body relaxed, eliminate distractions, concentrate, and keep the whole body loose and unremitting, tight but not stiff. However, when the power of prone pile reaches the fist surface, it is required to make a fist intentionally and feel the fist drill down (tight and loose).

(2) Internal force exercises should be conducted at least twice a day, and piles should be erected first and then prone.

(3) It is best not to practice within one hour before and after meals. Before practice, remove all the tight objects on your body and rule out defecation.

④ After standing the pile, you can pat your whole body, take a deep breath and relax, and after prone pile, you can quickly punch and relax.

⑤ Keep practicing step by step, don't insist, slowly extend the practice time, keep breathing naturally, don't hold your breath deliberately, and keep your concentration. If you have too many distractions, you can't help it, don't force it, but you can think of something pleasant with your eyes closed and practice persistently. Only by practicing hard can you enter the classroom. Generally, the effect is obvious in 1-3 months.

Second, the strength (technical) training

As soon as you listen to the force, everyone may know that it is a punch, but how to force it and how to force it correctly may not be well understood by many people. The effect pursued by Wushu is to burst into penetrating power, but how to practice or burst into explosive power? Many books and periodicals describe the exertion only as "kicking, twisting the waist, sending the buttocks, following the shoulders" and so on. Imagine that this description is easy to understand for people with a certain martial arts foundation, but it is not so easy for beginners or people with poor understanding. Therefore, before introducing the technology of inch boxing, let me introduce the "existing strength burst training".

1. Outbreak of existing power: What is the outbreak of existing power? It is to send out your original skills (everyone has skills to a greater or lesser extent) before you practice martial arts, to experience and learn strength techniques, and to serve the future study of inch boxing strength and higher-level strength techniques.

(1) Experience pedaling and waist strength: prepare a sandbag in front of you or let your partner stand in front of you with a foot target. Action essentials: Take Jeet Kune Do and stand in a warning posture (left hand and left foot are in the front row), lift the right elbow (back elbow) flat, with the elbow tip facing outward, the forearm retract close to the big arm, and hold the right fist face with the left hand. Then, with the front foot as the axis, push the ground with the back sole and turn the back sole.

Attention: ① When hitting the target, always keep your eyes on the position to be hit, and return to the original position immediately after hitting the target (sandbag).

2 Key experience: "Kicking the ground and twisting the waist", remember!

Before practice, you can hit the sandbag with your elbow according to your own imaginary method, and then try to compare the strength of hitting the sandbag in this way to understand what strength is.

(2) Experience the existing explosive force: still facing the sandbag, stand with the guard post of Jeet Kune Do (left hand and left foot in front), still use the front foot as the axis, and slam the ground with the back sole, while turning the upper body to the left, hips to the left and shoulders to the inside, pushing the big arm with the big arm and punching with the small arm. At the same time, hit the target with jet force and visually inspect the sandbags. Repeat this exercise until you are proficient.

Note: ① The target in boxing must be in front of the nose.

② In boxing, the whole body relaxes before the target, clenches the fist intentionally only at the moment when the fist hits the target, and then quickly relaxes and returns to the guard post before making the next move.

(3) You must practice strictly according to the main points, once and for all, not continuously. When you are proficient, you will realize the correct explosion before continuous punching.

The existing two steps of exerting force are only the transition from simple elbow to boxing, and what you learn is exerting force, which is what you learn (emphasis: kicking force and twisting waist to exert force). Before learning "powerful explosion", you can hit sandbags according to the original method, and then hit sandbags strictly according to this method. By comparison, you will know that the explosive power in martial arts can't be compared with the usual death strength.

After learning the "existing power", it will be easy for you to learn other boxing methods, such as "straight, swing, hook, elastic, whip and planting", and then it will be easy to learn the power of inch boxing. If you practice the power of inch boxing, your attack power will be stronger after you break out the existing power in this way.

Third, inch boxing essentials:

You have practiced the "inch boxing" technique of combining inside and outside, and learned how to explode the existing strength. Then you can practice "Cunquan" according to this method, so that you can test the power of Cunquan without hesitation and show your friends "stunts".

Action essentials: learners still stand with Jeet Kune Do alert (note: put a strong fist in front, take the right hand and right foot in front as an example). First, measure the distance, straighten your forearm and touch the target with your fingertips. This is a suitable position. Then, make a fist gently, with the fist eye facing up and the fist facing the target. Take back the position 13CM away from the front target, loosen the fist and close the wrist, stick the elbow to the rib, face the target, and put the back of your hand on your chin. At the same time, the center of gravity moves backward, the forefoot touches the ground, and most of the center of gravity is on the hind foot. Then take a deep breath into the abdomen, then stomp your hind foot on the ground (and turn it slightly outward), and at the same time twist your waist outward (right), turn your hips, expand your chest, and turn your shoulders, urging your big arm with your shoulders, urging your forearm with your big arm, and urging your fist with your forearm, and slamming your fist with your wrist up to hit the target. At the same time, the center of gravity moves forward, turning the originally high imaginary step into a lunge. A brief binge (sound: "ha", "hey", "hum", etc. The diaphragm is compressed, so that the abdominal cavity suddenly expands, and at the same time, the energy of the abdomen is intentionally sprayed to the fist surface through the forearm, and its strength penetrates the target.

Precautions:

(1) relax, concentrate, concentrate and look at the target before the action;

(2) Boxing should shoot through the target like an arrow that leaves the string;

(3) The power to hit the target comes from the whole body muscle strength, its own weight, internal force and the instantaneous burst penetration of the specific technical movements of inch boxing (remember to use the power of kicking the ground);

(4) After the target in boxing, you should relax quickly, return to the alert type, and then proceed to the next exercise;

(5) Before practice, learners should read carefully to understand the essentials of action.

This is the "mysterious" inch fist method, which can be mastered with diligent practice. When practicing, the partner can hold the double-layer foot target (single layer is easy to be injured) on his chest to test the power of inch boxing.

Fourth, the training method:

After reading the article "Cunquan", you can practice. Here, I list a study plan for learners' reference only:

1. If you have a certain skill of both internal and external cultivation and a certain martial arts foundation, you can practice directly according to the essentials of inch boxing, and you will be able to fully master the stunt of inch boxing in a few days.

If you are a beginner in martial arts, you must practice step by step. First of all, do skill training every morning and evening, supplemented by the experience of "Outburst of Existing Power" and "Essentials of Inch Fist", make a training schedule for yourself, and keep practicing for about 60 days, and you will basically send out the power of Inch Fist. The external training part should be trained every other day (or dumbbell training today, unarmed training tomorrow, not the next day), and the internal training part should be practiced every day, with full load as the best, and don't do too much overload exercise. After 60 days, you can let a companion (stronger) hold a double-decker foot target and put it on his chest to test the power of inch boxing, but you can knock him down with one punch.

3. When practicing inch boxing, you can practice other techniques of Jeet Kune Do at the same time, especially when you have mastered the "explosion of existing strength", you can easily master other boxing methods according to the essentials of strength.

Supplement: Keep practicing boxing control for at least one minute every day and practice qi for half an hour.