Sports diet
rope skipping
Skipping rope is performed alternately with two legs jumping into the river and one leg jumping, jumping for 3 minutes, then standing for another minute, and then jumping for the second round for the same 3 minutes.
Boxing practice of imaginary opponent
After skipping rope, you can start boxing after a little grooming. Keep standing, then hold your hands lightly, keep your hands parallel to your shoulders, and punch alternately back and forth. At the same time, your legs move up and down alternately. If you can't imagine it, you can follow the boxing action on TV, do 40 rounds in one action, and then adjust your breath to continue practicing boxing for 5 times.
run quickly
Raise your arms and palms and do indoor stride running twice in 20 rounds. You can't stop halfway, you must insist on running the prescribed number of times. Then run in a straight line, run straight ahead first, and then quickly retreat. Be careful when you fall back. This process goes back and forth for 20 rounds and is done twice.
Abdominal muscle movement
Sitting posture: straighten your legs and put them together, put your hands on your head, and bend your upper body so that your abdomen is as close to your thighs as possible, slowly and deeply bending. This process is always done 20 times.
Dorsal muscle movement
The upper body is prone on the yoga mat, the muscles of the whole body are straight and tight, the hands are placed on the yoga mat, the legs are straight and close together, the legs are forced to tilt backwards and upwards, and the legs are slowly tilted upwards for 20 times, and then the second action is made. First lie on your back, put your arms behind your back, stand up and slowly tilt your upper body for 20 times.
push-up
The first action is to lie on your stomach, then stretch your arms straight on the floor, touch the ground with your toes, bend your arms, and let your chest descend slowly, as low as possible, but not touch the ground, then straighten your arms and lift your body, so that even if you finish the first action, you have to do this action 20 times.
The second action, push-up posture, imagines that your whole body is straight and your arms are slightly bent, and then keep this action 15 second.
The third action is to straighten your toes and do 15 push-ups.
Sandbag punching
First, you should adjust your breathing and concentrate, then walk around the sandbag several times, do back and forth movements while walking, punch the sandbag, and then practice hitting it hard for 3 minutes.
Practice your opponent with your feet and fists.
Similarly, first of all, you should adjust your breathing to get ready, then start to exercise your feet and make a fierce attack with your fists, and try your best to attack your opponent for 3 minutes in a row.
I would like to remind everyone that when practicing the above actions, we should pay attention to persistence and strictly follow the above methods, and we should not overexert or overexert. Another point is contact. The above practice of 20 rounds cannot be said to be 10 in the morning and 10 in the afternoon, which is invalid. (99 Health Network (99.cn) topic, please indicate the source if you need to reprint it. )