Squat method has two kinds of exercises: routine and difficulty.
1, conventional refining method. Squat down in groups of 30 at a time, as many as possible. Fitness exercise time should be more than 15 minutes or feel hot or slightly sweaty. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code. For example, we only squat 30 times for the first time, and then squat to 60 times in a few days, and then gradually increase the number of times. Perseverance, perseverance, will certainly be good for fitness.
2. The difficulty of refining method is increased. With the deepening of exercise, after the body can fully adapt, according to personal hobbies, we can consider increasing the difficulty of movement. That is to say, when squatting, the knee part can be gradually controlled within one's toes, with the purpose of stretching and exercising the whole spine to the maximum, including cervical, thoracic, lumbar and coccygeal vertebrae. It is also equivalent to meeting the requirement of squatting completely when the toes touch the wall. Breathing when squatting has also changed from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing itself is a healthy exercise. If you take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once. It is best to breathe through the nose, exhale through the nose, and breathe through the nose.
Second, climb stairs to exercise. Some people abroad call going upstairs "the king of sports". Going up and down stairs can strengthen the muscles of the waist and legs, keep the flexibility of joints and make the legs strong. Going up and down stairs is a whole-body exercise, which can accelerate blood and lymph circulation, increase coronary blood flow and increase vital capacity.
Stairs can be climbed by men, women and children, but you should choose a suitable stair climbing exercise mode according to your physical health. For example, teenagers who are in good health can climb two stairs at a time, while the elderly can climb up quickly and slowly. Teenagers can jump and jump, and the elderly should be calm and comfortable, and there is no adverse reaction after exercise.
When climbing stairs, you should also pay attention to your skills. When you go upstairs, your upper body leans forward slightly, bends your knees and lifts your legs. The forefoot falls in the middle of the step, and then you step on it with your support legs. When you go downstairs, your body leans back slightly, your muscles relax, and your forefoot alternately falls in the middle of the steps.
Doing so can play a role in strengthening physical fitness. This is a more effective method. It will be effective in a few months, and then you can practice simple capture fighting, so the combination of the two should achieve your goal.
Unarmed counterattacks can use human weapons;
Finger (grasping, poking, twisting), palm (pushing), hand knife (attacking), elbow (hitting), fist (punching), knee (hitting) and foot knife (kicking).
1. Temples: attack with elbows.
2. Tang Yin or eyebrows: Push with the palm of your hand.
3. Eyes: When the harm is considerable, you can poke it with your finger.
4. cheekbones: elbow sideways.
5. between people: push with the palm of your hand.
6. Chin: Push with the palm of your hand.
7. Male Adam's apple: sideways hand knife attack.
8. Chest: Side elbow attack or back-to-back impact.
9. Male crotch: knee joint impact or kicking.
10. Knee joint: kick with the foot.
Self-defense-get rid of suffocation
Because the throat is located in the middle of the neck, it is a vital part of life. If you are hit or stuck, you will die suddenly. Therefore, getting rid of suffocation is one of the compulsory courses for self-defense. Moreover, according to the actual situation, getting rid of suffocation can be divided into two ways: standing to get rid of (the first two potentials) and falling to the ground to get rid of (the last two potentials), which are introduced respectively below.
First, the arm off method
1, action essentials
In combat, when the enemy locks my throat from behind, I can slam the enemy's crotch or heart with my left hand or elbow; When I use the enemy's crotch, I can quickly grasp the enemy's right arm with both hands and twist violently to subdue the enemy; Finally, you can step on his head again, make him completely disabled, or kill him.
2, action requirements
Hit your left elbow fast and hard, twist your arm hard and kick your head hard.
Second, the way to get rid of boxing knee top
1, action essentials
In battle, when I am stuck by the enemy from the front and pushed to the wall, I can hit the enemy's arm sideways with my right arm to reduce the enemy's throat. Then while withdrawing the right hand, attack the enemy's right temple with a backhand punch and knock it down; Then drag the enemy to the wall and hit his ribs quickly with his left knee to break his bones; Finally, put your arms around the enemy's legs; Throw the enemy to the ground, then make up the fatal foot and kill him.
2, action requirements
Hit your right arm fast, hit your backhand hard, hit your knee hard, throw your leg in front of you coherently and suddenly, attack with your feet accurately and try your best.
Third, the way to get rid of finger jab
1, action essentials
In fighting, when the enemy rides on me and blocks my throat with both hands, I can insert my hands into the middle of the elbow joint of the opponent and then support it hard; At this time, in order to prevent my hand from reaching over, the enemy will concentrate his hands and lean forward. At this time, I can seize the opportunity, stab my right hand into the enemy's eyes, and when the enemy is attacked and relaxed, I will knock it to the ground with a heavy punch.
2, action requirements
External support of both hands should be timely and powerful; Poke your fingers accurately and fiercely; The right fist attack should be coherent, and you must go all out, otherwise it will be in vain.
Fourth, don't hit the crotch to get rid of it.
1, action essentials
In battle, when the enemy rides on me and blocks my throat with both hands, I can quickly grasp and twist his wrist with both hands to reduce the power of the enemy's throat blockage. At the same time, I can quickly lift my right foot, kick (or kick) the enemy's chin from the front and push it backwards. Then, I turned over, sat up again and hit him in the crotch with my right elbow, killing him.
2. Action requires both hands to grasp and twist the enemy's wrist quickly and forcefully. Kicking (or not pressing) the enemy's head with his right foot should be consistent and fierce. Turn over and sit up in harmony with your elbows, and never be soft, so as not to be attacked by the enemy.
Self-defense-get rid of the twisted arm
In fighting, getting rid of arm twisting, that is, anti-grappling, is a technique that must be mastered in self-defense. In fighting, after my key parts or joints are controlled by the enemy, especially my hands and hips, I must get rid of them quickly, so as to turn passivity into initiative.
The common ways to get rid of the twisted arm in fighting are as follows.
First, the way to get rid of the side roll elbow
1, action essentials
In the battle, when my right arm was suddenly locked from behind by the enemy; I can use the enemy's strength to make my body roll to the right and force the enemy to lose balance; Finally, the left elbow can slam the enemy's head or face, causing injury or death.
2, action requirements
When rolling to the right, make full use of the enemy's strength; Hit your left elbow hard. This technique is one of the most commonly used techniques in fighting.
Second, side kick and spin kick to get rid of it
1, action essentials
In combat, when the enemy locks my right arm, I can quickly attack the key points in his body with a side kick; Then, without waiting for the opponent to dodge or counterattack, while putting down his right foot, he hit his opponent hard with a powerful left kick, knocking him down or knocking him to the ground.
2, action requirements
The counter-attack of side kick should be quick and powerful, and the kick should be consistent and fierce, so as to defeat the enemy instantly. This move may be weak because of the lack of strength at the beginning of training; However, if you practice frequently, this effective counter-attack leg method can have strong strength and high practical value.
Self-defense-waist removal
Waist hugging can be divided into front waist hugging, back waist hugging and side waist hugging, among which back waist hugging is the most common. There are many ways to crack it, which can be roughly divided into hitting ribs, stepping on feet, hitting the head and elbowing. The following is a detailed breakdown of this action, so that practitioners can make accurate and timely judgments in actual combat and beat each other as quickly as possible.
The methods commonly used in fighting to get rid of the girdle are:
First, get rid of continuous elbows.
1, action essentials
When the enemy hugs my waist from behind, I should quickly turn to the left and slam the enemy's head with my left elbow to force him to let go, but in order to finally defeat the opponent, I can control his arm with my left hand and hit the enemy in the face with my right elbow, knocking him unconscious or knocking him to the ground.
2, action requirements
Elbow back hard, in order to hit the opponent hard, you can hit the opponent's head with your left elbow continuously; Turn around and control his arm quickly and forcefully to prevent the enemy from breaking free: hit the enemy's face continuously and violently, and jump your elbow down if necessary to strengthen the attack power and enhance the hitting effect.
Second, the elbow-back wrestling method.
1, action essentials
In battle, when the enemy suddenly hugs my arm from behind, I can step on the enemy's instep while raising my elbow to shoulder level; Then the body turned slightly to the right and slammed the enemy's ribs with his right elbow, forcing the enemy to loosen his arms; Then, continue to go up, grab the upper part of the enemy's right elbow with your right hand, grab his right wrist with your left hand and throw the enemy out of the back of your head, and then you can do it.
Then catch or beat it, subdue it or kill it.
2, action requirements
Step on the enemy's feet hard to fully distract the opponent's attention; Elbow should be strong, thus creating favorable conditions for leaning back; Lean back consistently and quickly, and don't give your opponent a chance to react; Hit the face hard; The whole set of movements should be done in one go. If you are well trained, the speed of action will continue to accelerate.
Self-defense-get rid of scratching
Hair caught (from the front):
Action: When the opponent grabs your hair from the front with his right hand, he should press the back of his hand with his left hand quickly, fix his hand on his head, then press his wrist with his right hand quickly, and then press the outside of his right wrist with his left palm blade, while turning his right leg back and forth to help his hands, so that his wrist is bound or damaged.
Requirements: Both hands must fix the opponent's wrist on the head, and the palm blade should be pushed at the same time.
Hair caught (from behind):
Action: When the other person grabs your hair from behind with his right hand, turn to the right quickly, grab your right hand with both hands and customize it on your head; Immediately, the head sank slightly, and at the same time, both hands turned the opponent's wrist outward until the palm was up, and then quickly looked up, and the wrists of both hands were folded up, forcing the other party to catch because the wrists were bound.
Requirements: turn around quickly, coordinate the movements of hands and head when turning wrists, and fold wrists forcefully.
Specialty-winning by pulling hair
In battle, we often use the technique of pulling hair to defeat the enemy. Maybe someone will accuse us: "It's a shame to pull out your hair." He doesn't know that there was no foul in the life-and-death struggle. He can do whatever it takes to win.
In the past fighting techniques of the US military, only the opponent was caught and subdued or fell down again. But practice has proved that the effect of doing so is not ideal, because both sides are fighting to the death at this time, and it is difficult to defeat the enemy at once. In order to prevent the enemy from pulling out hair, long hair is absolutely to be avoided.
1, action essentials
The improved technique is as follows: first, grab the enemy's hair or collar, and at the same time attack the enemy's crotch with a forward kick, so that he will faint or lose consciousness quickly; Finally, tighten the enemy's hair or collar and throw the enemy out; If necessary, you can mend a fatal foot and kill it.
2, action requirements
Pull your hair quickly and firmly. If the enemy's hair is long, you can wrap it in your hand. Kicking the crotch should be consistent and fierce, and coordinated with pulling the hair. Throw the enemy quickly and violently, and cooperate well with kicking; Step on your face quickly and forcefully. In case the enemy turns over and runs away.
Specialty-take off your clothes.
Some people think that pulling clothes is as lacking in masculinity and grace as pulling hair. But those who say such things, once attacked, will be at a loss and be slaughtered. Moreover, the opponent will not only pull clothes, but also grab what you carry with you.
1, action essentials
In the battle, when I was caught by the enemy with one hand and the enemy attacked me with the other hand, I seized the opportunity to block the enemy's left hand with my right hand, and at the same time inserted my left hand into the enemy's eyes to defuse the enemy's attack, and then punched him in the face with my right hand. Finally, you can break the enemy's ribs with a side kick; If you still can't kill your opponent, you can lift your right foot and step on his face with your heel, giving the enemy a fatal blow.
2, action requirements
The right hand block and the left hand should be inserted quickly and accurately; The right fist should be strong; The side kick should be consistent and fierce.
Special skill-head impact
Because the frontal bone is very hard, a strong impact can stun or kill the enemy, so the power of head impact is far stronger than boxing. From the defensive point of view, when the two sides are very close, they often use the way of hitting their heads. On the contrary, in the case of being hit by an opponent's head, he will also be very passive, because the head blow is usually not just a blow, but from his face. So when attacking, once you succeed, you must continue, and put your hands around the back of your opponent's head so that he can't escape the blow. The most effective target of head-butting attack is the face. If you attack other parts, if it is not a sudden attack, it will lead to a fierce counterattack, and it will not be worth the candle.
1, action essentials
In practical use, if I am wrestling with the enemy, I can take the opportunity to hit the enemy's face or heart with my head, and finally knock the enemy to the ground with a heavy palm.
2, defense head impact method
The way to deal with head bump is to poke your opponent's eyes with your fingers. If you have the opportunity to use your fist, you can attack the enemy's temple with your fist and kill him. And almost all people will attack again after the first solution, because when the two sides fight, people's thinking often becomes very mechanical. At this time, if you attack his head with your elbow, it is a powerful counterattack.
These are all unarmed combat skills, which are well combined with the physical exercise methods I introduced above. The combination of physical strength and skill is the other person's nightmare.