Easy to understand, easy to learn; Practical enough!

Fierce fighting needs a strong body, and a strong body is the source of powerful explosive power. In order to make the opponent bigger

Pain, it is necessary for us to double our attack intensity.

Preparatory style: open your feet shoulder width, straighten your toes forward, naturally hang your hands to your sides, look straight ahead, stay calm and breathe naturally!

King Kong glared:

Make a fist with both hands, bend your wrists inward as far as possible, raise your hands and bend your elbows about 120 degrees! At this time, the heart of the fist is inward, the eyes of the fist are forward, the Baihui point on the head is pushed upward as far as possible, the chin is slightly retracted, the knees are slightly bent, the hips are sitting upright, and the thighs are wrapped. The teeth are dazzling. Start reverse abdominal breathing, that is, when inhaling, the lower abdomen shrinks inward and when exhaling, the lower abdomen protrudes outward. At the same time, the fist is clenched hard, and the fist is not relaxed when inhaling again, and then clenched hard when exhaling. Repeatedly, the fist is tighter every time!

Note: 1 Push the head upwards, so that the big spine is pulled upwards, and the coccyx is pulled downwards, forming an up-and-down opposition; 2 try to buckle your wrist; 3 two elbows, one left and one right form a pair of left and right; 4. Always keep nervous about the benefits during the whole training process; 5 reverse abdominal breathing should be based on uniform and slow depth, not too fast and too fast, otherwise it will easily cause dizziness!

The first exercise is based on 12 breaths. /kloc-after 0/2 breaths, resume preparation!

King Kong took the moon:

Lift your hands forward, shoulder-height and shoulder-width, naturally stretch your palms, fingers forward, palms down, and start to breathe in the opposite direction, relax when exhaling, stretch your hands forward as far as possible when inhaling, and arch your back backwards at the same time, earning back and forth, so as to tighten up and loosen up. After breathing 12, resume the preparation!

King Kong pushes the mountain:

Raise your hands sideways, shoulder-high, straighten your arms, put your fingers together to form a palm, and start breathing backwards. When exhaling, lean your fingers backwards, push your palms forward as far as possible, and keep the tension unchanged when inhaling. Repeatedly, push hard to both sides every time. After breathing 12 times, resume the preparation posture!

Attention during training: 1 Use both hands to form a left and right pair; 2 heads are introduced to the upper vertebra and the lower part of the coccyx, forming an upper and lower pair; 3 the arms and legs are forced outward from left to right, and the abdomen is contracted with dark strength, forming internal and external confrontation (this is very important, and the abdomen should use dark strength).

King Kong fearless:

Hands clenched fist forward *, teeth clenched fist when exhaling, neck down, forcibly tighten the whole body muscles, slightly relax when inhaling, and push hard when exhaling, so 12 times!

Note: 1 Two arms with two ribs; 2 the soft ribs on both sides are tightened by force; ③ Abdomen and anus; 4 The joints of the whole body are tightly pressed, and the abdomen exerts force; 5 Tian Dan uses dark strength to spread outward (in all directions, three-dimensional orientation), which forms internal and external opposition with the whole body contraction!

Exercises to increase explosive power by more than 70% (once every other day):

& gt& gt In terms of practice methods, it is an excellent way to improve explosive power to practice repeatedly with few times and multiple groups of high quality and high intensity. Here are some examples.

Explanation:

& gt 1, fist push-ups:

& gt The usual push-ups are carried out by pressing two palms on the ground. Here, the practitioner is required to turn the palm into a fist and clench your fist.

Form a push-up posture on the ground and move. The distance between the two fists is about 70 cm. Please look ahead.

Keep your body straight, don't bulge your abdomen, tighten your abdomen, but don't lift your ass very high. If you feel pain in your fist,

Just put a book under your fist. When you get used to it, you must take it away.

& gt Maybe you think it is too convenient to do push-ups, so it will increase the difficulty. When you can move continuously with high quality.

Do push-ups 15 times or more (high-quality movements mean keeping your body straight and your arms bent down during the whole movement).

When moving slowly, when the body just touches the ground, try to hold it up immediately, and suddenly accelerate when the arm is about to be completely straightened.

Do all the movements, every time, please supervise yourself). You can do it correctly 15 times, which shows that you have certain strength.

, can be divided into supporting force method to practice. The method is as follows: in the original push-up posture, give up the weight of your body.

Uneven bearing between two hands on the ground means that one hand bears a little more weight and the other hand bears a little less weight. Specifically, yes.

Do this: for example, if you let your right hand bear a little more weight first, you will replace your left fist with your fingers to hold the ground, and your right hand will still hold it.

Hold the ground with your fist. At the beginning of the action, the left hand can first support the ground with all five fingers. When you feel very relaxed, use your index finger, middle finger and.

Push-ups with three fingers on the ground and doing high-quality movements. Because your left hand only has three fingers to support the ground, and your right hand

It is a solid fist that supports the ground, so you naturally put most of your body 1.

& gt the weight is borne by the right hand. In this way, you can complete 15 times correctly (every time should be a high-quality action, remember not to be blind.

To pursue quantity as the goal. Practice has proved that the explosive force trained by the high-quality 15 action mode is far better than the sloppy 100 action.

The result of the model), in the future, you can only support the ground with your left index finger and middle finger, and you can also finish it 15 times with high quality.

You can make your left hand completely off the ground, and only your right hand can do push-ups. When the right hand is alone, it can complete 10 high-quality movements.

On (especially when the supporting hand is about to straighten, suddenly accelerate to complete the whole action), then the explosive power of your right hand is already very good. the same

Richard, the explosive power of the left hand can also be practiced like this.

& gt When practicing, you should always warn yourself and urge yourself to make the movements reach high-quality standards. People with stronger physique are doing it.

During this exercise, you can put your feet on a square stool or beside the bed to increase the pressure on your arms. Number of push-ups

The number of groups is arranged as follows: in the first and second weeks, practice with fists on the ground, and one group completes 15 high-quality movements, one day.

Complete three groups. Those who can't do a set of actions 15 times must bite the bullet and fight for it, but pay attention to quality; Do a set of movements gently.

People who loosen 15 times or more, or put their feet on an object with a height of 50 cm to increase the difficulty, or directly enter the third and fourth exercises.

. Third, the practice of holding the ground with one hand and fingers with the other hand is carried out around. A set of actions is 15 times, one.

We need to do four groups. If the first group holds the ground with the right fist, the second group holds the ground with the left fist, and so on. you want

Put your feet high and watch your strength. The exercises in the fifth and sixth weeks are as follows: put one hand at your sides and do push-ups with only one hand.

Practice, insist on completing four groups every day, and strive to achieve 10 times in each group.

& gt Note: The above exercises don't need to be done every day, but they need to be done every other day, that is, one day for practice and one day for rest, and so on, which proves to be practical.

Practicing high-quality movements every other day tomorrow is more than twice as effective as practicing every day. After the sixth week of practice, do mixed exercises again.

Xi is to practice all the practiced movements at will and try to achieve higher quality. Stick to it for three months and your arms will be strong.

Very strong, please don't relax, keep on insisting.

& lt！ -& gt； 2. One-legged heel exercise:

& gt Practitioners start from standing posture, bend one foot, and slowly squat with only one foot until the bottom completely touches the heel.

Then stand up with this foot, and when the knee joint will complete the whole process, suddenly accelerate to stand the leg completely straight. practicer

It may be because one foot supports it from side to side, so you can put any side of yourself close to the wall, and the fingers on this side are lighter.

Hold the wall gently to keep your body stable, but don't hold any fasteners with your hands, otherwise the practice effect will be greatly reduced. left

Alternate right foot, four groups every day, each group completes 15 times. Also practice every other day. Some people may try their best not to finish it.

If you do 15, then go all out. If you can only do one set of 10 moves today, try to do 1 1 tomorrow and wait for each set of 1.

After the 1 move is consolidated, strive for 12 times in each group, and so on. Stick to it for three months and complete the high quality of each group 15 times.

Measurement is definitely not a problem.

& gt Note: When you can easily complete high-quality heel movements in each group 15, you should increase the pressure on your legs. You can use

One hand carries a certain mass of objects (or dumbbells or small buckets, how much water can be decided by oneself in a small bucket), because it has increased.

Weight, the number of actions completed by each group may be only a few times. Keep practicing like this and try to sprint to 15 times. When you can do it by weight.

15 one-leg lift heel exercises, and each movement is of high quality, especially when the movement is about to be completed (when the leg is about to straighten).

Speed up, you can get twice the result with half the effort.

Twist forward and pounce:

& gt Please prepare an abandoned bicycle tire (with good elasticity) or an elastic band for binding objects, and put the car.

One end of the tire (or rubber band) is fixed, and the other end is slightly machined to make it easier for your hand to hold it tightly. The operation has begun, and you have started from

Grab one end of the tire with one hand, and people take a lunge posture, and the stride distance can be larger. If your left foot is in front, grab the car with your right hand.

Tire (if the right foot is in front, the left hand holds the tire), well, adjust the tightness of the tire and hold the tire hand from the bent position.

At first,

& gt With the strength of arm and waist rotation, suddenly the arm is completely straightened and the upper body is thrown forward. Please slow down after this action.

Slowly return to the original position. If you feel too relaxed when doing this action, you can appropriately increase the distance between you and the tire fixing point, if it is still.

If you can finish this action quite easily, you can add another tire or even more than two tires. Do I give you more tires?

Whether each group can complete the 15 action with high quality is the basis. Practice every other day, four groups a day, each group 15 times.

& gt Note: When you take a left posture (that is, your left foot and left shoulder are in front), please hold the tire in your right hand and straighten your arm.

Lean forward as far as possible and twist your waist as much as possible, so that your left shoulder is far ahead of your right shoulder. In order not to relax yourself, please ask for one when you resume your movements.

Slow down. After three months, your waist strength must be very good.

Second, let the fist grow thick cocoon:

& gt Some boxers often feel great because they have calluses on their fists. Of course, it is very flat to scare off some people by sticking out calluses.

Often, fighting with experienced opponents can't be won by "calluses". Here, I want to introduce to you.

This practice of growing thick cocoons on fists has proved to be quite simple and effective. Please look down:

& gt Practitioners sit on a wooden square stool, move their hips to one side (left or right) and sit down. If you sit on the left, then

Keep the two stool feet on the right side of the square stool slightly off the ground, about 5 cm, in a suspended state (in this state, just twist the hips).

Can be achieved), you clench your right fist and hit the right side of the square stool from top to bottom, and the hitting force is barely tolerable.

Yes, in the process of hitting, the two feet of the square stool never let it touch the ground. Practice a set of right fist first, then practice left fist, and practice left fist will fart.

Move the thigh to the right of the square stool and punch it to the left with the left. Each boxing group should strike at least 200 times and practice four groups every day.

& gt During the whole hitting process, you can read, talk and watch TV. , although with

& gt significance. If you have a rectangular stool at home, you can sit on the stool in a riding posture and lift the feet of the first two stools off the ground to strike.

Let's move. People living in the building can hit the railing of the balcony or the wall, but remember not to punch alternately.

Go forward, that is, don't hit it once with your left hand and then with your right hand, but hit it like this: hit it at least 200 times with your left hand and then use your right hand.

Fight. You can fight harder, but you can fight harder. In order to make this action more interesting, you can hum it in your mouth.

In minor, the rhythm of boxing conforms to the rhythm of minor, and you can also simulate the sound of drumming and practice for three months with two fists.

There is a thick cocoon on the floor.

& gt Note: During this exercise, please keep your hands dry, and don't let your fist face directly touch the water for half an hour after exercise, even at ordinary times.

Reduce the time of hands in the water. Actually don't need any medicine. This hitting action is matched with the first push-up action.

It will make the cocoon on your fist grow faster. When your fist has a thick cocoon, it shows that your fist is quite hard, and you have some confidence in yourself, so you can play the power of your fist in practice.