② trunk; Sit-ups, push-ups, lying on your side?
③ Lower limbs; Frog jumps and squats on one leg. . . .
Second, speed; Run a short distance, press down quickly, listen to the sound or reaction,
Endurance long-distance running, lasting exercise
Four flexible joints: cross, lower waist and prone waist. .
5. Coordinate sprint, emergency stop, snake run, turn-back run, mat movement and various complex movements.
3, technical training: A basic skills {pay attention to the order of action, spatial position, B shooting practice [fixed target, this joint power point, action line. Moving the target, the ability to catch the target, the reaction speed, C- conditional practice, mastering the sense of distance and space, learning to judge the length of the opponent's hands and feet, predicting the possible attack actions of the human body, D- comprehensive actual combat, and experiencing real fighting.
1, run at least 5 kilometers in the morning. Variable speed operation. Run faster. Practice endurance, speed and explosiveness.
2, sit-ups and abdominal muscles, a group of 60, do 4 groups. Boxing push-ups can practice two heads. Three heads. Each group has 30 chest muscles. Do 4 groups. ?
3. Squat, leapfrog, duck step. Do a weight-bearing squat if you can. Exercise thigh and calf muscles.
4. leg press improved its flexibility. ?
5, the golden rooster is independent. Stand for at least 2 minutes at a time. Improve your sense of balance.
6. Practice footwork, posture, fist and eyes. Leg wrestling
7. You'd better find someone to fight. On the one hand, you can improve your actual combat level, on the other hand, you can exercise your combat ability.