Holyfield is a famous boxing champion in the contemporary era. He defeated all his opponents and arrogant bull Tai Sen with his superb boxing skills. His plump muscles not only resisted Tai Sen's thunderbolt punch, but also knocked out Tai Sen with a quick and heavy iron fist. Chasi Jordan, his strength training and competitive state improvement coach, said, "Many boxers think that strength training will reduce muscle mass and affect speed. Holyfield doesn't believe in these old rules. His attitude towards strength training is like that of bees to secret juice. He can always practice gravity as planned, which helps him improve his speed, flexibility and overall strength. " . From these words, we can know the practical significance of China's famous saying that "one force will bring down ten clubs" and "it is impossible to fight".
I. Equipment preparation
Barbells and dumbbells can be used as training strength, and it is not necessary to use complicated equipment. It is best to increase or decrease the weight at will, otherwise it is difficult to make progress. Some people practice with a fixed weight and there will be no change, so the effect is not good. If there are no regular barbells and dumbbells, they can be replaced by indigenous methods, such as tying barbells with bricks, replacing dumbbells with water in plastic kettles, using spring tensioners and pimps without practicing anything, and practicing with the help of singles, parallel bars or bare hands. Just grasp: 1, the weight changes and practice. 2, practice two points in the whole body with targeted movements, that is, grasp the trunk.
Second, the tower exercises.
The so-called tower training is the practice method of increasing weight from light to heavy and changing the number of times from more to less. When practicing, gradually increase the load weight in training, so that the muscles produce resistance, thus deepening the stimulation to the muscles, such as practicing bench press:
The first group lifted 12- 15 times with 40-50% weight, and made 1-2 groups. The purpose is to prevent injury and make muscles gradually transition to heavy load training.
The second group gained about 10% weight and could lift10-0/2 times.
In the third group, the increase is about 10%, and it can be raised 8- 10 times.
In the fourth group, the weight is increased by about 5- 10%, and it can be lifted for 6-8 times.
However, the load and the number of attempts in different training parts should be different. For example, the chest, back, legs and ankles in large muscle groups can bear a large load, the number of times is not less than 6 times, generally 6-8 times. The movements of the shoulders, biceps brachii and triceps brachii in the large muscle group should be moderately loaded not less than 8 times, generally 8- 10 times, and the forearm, abdomen, waist and back in the small muscle group. You can't rush into practice, and you can't increase the number of training groups, extend the training time or increase the load indefinitely. Otherwise, excessive local muscle training will not only increase strength, but also shrink shares. In addition, fighting needs explosive power, not bodybuilding, so we should combine flexibility exercise with stretching exercise and quick punching massage to relax. In order to achieve the best results.
Three, all parts of the body practice, such as
The next part introduces the methods of parallel bars and plastic kettle to practice strength, which can be used as a supplementary reference, and this paragraph is the center, followed by programs A, B, C, and tower strength training as the methods of practicing each part.
1, neck exercises.
Each part introduces a variety of exercises, allowing learners to choose exercises according to their own conditions.
(1), load your head. Open your feet left and right, shoulder width apart. Take a heavy dumbbell (or kettle) in both hands and put it behind your neck. Press your head to the left first, then press it to the right after reduction. According to the situation, your hand can increase the pressure appropriately. Exhale when pressing down, inhale when reducing weight, and do 10- 15 times on the side.
(2) The negative weight of the head flexes and stretches. A cross headband made of wide nylon is tied with dumbbells or bricks. Head bending and stretching, from slow to fast, exhale when bending, inhale when stretching, and move twice and breathe when fast.
(3) Other methods: You can practice with pimps, springs, or handstands.
The effect of neck training: ensure the blood supply to the head, enhance its anti-beating ability, and make the head not easy to be injured.
Step 2 do shoulder exercises
(1). Hold the bell (or kettle) with a straight arm and lift it horizontally.
(2), other ways. You can use barbells, thongs, springs and towers to increase your weight.
Step 3 do arm exercises
(1), while holding the bell, your arms are bent at the same time, and you can sit and stand. When sitting in a sitting position, straighten your back, hold your chest and abdomen, bend over to inhale, and exhale when you recover.
(2) Lie on your back on the short stool with both hands holding the bell, bend your legs firmly on the ground, put the bell under your neck (chest) with both hands, and bend your body (up) at the same time or alternately, 8- 12 times in each group.
(3) practice with a barbell. Hold the barbell forward or backward, shoulder width apart, stand up straight and start with your arms vertical. Bend your elbows and lift the barbell to your shoulders. When practicing, don't move your upper body, and fix your upper arms at your sides.
Efficacy: Exercise the brachialis muscle, biceps brachii and triceps brachii. This is the main muscle group in Wushu, and it is of great significance to increase the hitting power for hitting and defending. You can use small weight and fast speed when practicing. If the strength is too weak, we should improve the strength by increasing the tower-shaped training strength, and pay attention to the speed after reaching a certain level to practice the practical application effect.
(4) other practices. You can practice with pimps, springs and pulley tensioners, as long as your arms are hard. The principle of "tower training" can be applied in practice.