Fight the whole body muscle strength strengthening exercise upper body muscle strength strengthening exercise 1, neck muscle exercise. Do the "bridge" exercise of neck support on the mat in supine or prone position for about 30 seconds each time. You can put your hand on your chin, and your chin will resist downward. Slowly push your head back, pull your hand down, and make your head and neck lean forward. At the same time, your head will resist as much as possible and repeat. Remember: a strong neck is a symbol of strength and resistance to beatings. 2. Push-ups. Students can choose any of the following push-up exercises (the body should rise and fall like a straight stick when practicing): 1, push-ups with both hands shoulder-width apart. It can develop the muscle strength required by linear silicon steel techniques such as punching and punching. 2. Hold your hands on the ground and open push-ups twice the width of your shoulders on the outside of your elbow. This exercise can develop the muscle strength needed for the side attack technique. 3. This is a push-up action after the body goes down. Suddenly, you push your elbow up, give your hands a high five, and then land. This exercise can greatly develop the explosive force and coordination of the arm. Some students may not be able to do it at once, but they can practice at a certain height from the beginning. 4, triangular push-ups: push-ups with both fingertips touching the ground. This exercise can effectively develop students' elbow strength. 5. Push-ups supported by fist and face and push-ups supported by five fingers (with the increase of finger strength, gradually transition to four fingers, three fingers, two fingers or even 1 finger). These two exercises aim to strengthen students' fist and finger skills at the same time. If the finger strength is insufficient, you can practice only by the static support of your fingers, step by step. 6. Cat-like stretching-that is, the traditional iron ox plowing in China. Starting from the posture of supporting the ground with both hands, the arm is straight backwards, the arm is tilted backwards, under the head, then the elbow is bent, the head is downward and upward, the body stretches the spine downward, forward and upward as far as possible, and then it goes backwards along the original route and returns to the swing arm posture, and so on. This exercise is like cat stretching, which can be fully practiced to all relevant parts of the upper body such as arms, shoulders and back. 3. Push-ups. Lie on your back, palms behind your back, and do elbow flexion and extension exercises. This exercise can effectively develop the muscle strength of arm stretching muscle group triceps brachii. In this exercise, the arm muscles are used to bend, stretch and push elbows to strengthen the arm muscle strength (similar exercises can be done with dumbbells) for reference. 1, biceps brachii exercise-bend your elbow, tighten your hand hard, and at the same time extend your whole arm outward like a hanging hammer (it can also be stretched to slightly more than 90 degrees for recycling), and then bend your elbow hard for recycling. When practicing, focus on the tense and hard arms and do flexion and extension exercises slowly and repeatedly. Always keep your arm in maximum tension. Do the same with the other arm after exhaustion. 2, triceps brachii exercise-elbow flexion, and then the main point is the same (1), mainly because of the tension of triceps brachii and the force to spread the arm backwards, and then elbow flexion and recovery, repeated practice (it is best to do elbow flexion and elbow extension exercises). 3, push the palm exercise-bend the elbow and vertical palm (such as Nanquan action), the whole arm and upper body are tightened hard, do the push palm action, and then withdraw and repeat. 5, abdominal muscle exercises. Abdominal muscles are the key parts that JKD practitioners practice every day, which is very important for improving abdominal combat ability and waist and horse strength. Students can alternately choose to do the following exercises (2-3 movements can be selected for one exercise): 1, sit-ups (one)-supine, with toes hooked on a fixed object. When the knees are bent at a 45-degree angle, they can rest for a few seconds and then return to the supine position and repeat. You can also practice twisting your body left and right when you lift your upper body, and repeat it. You can do this exercise on the ramp. ) 2. Bend your knees and sit-ups (2)-Lie on your back, bend your knees and hold your head, get up, lean as far as possible to your knees, and so on. 3, supine leg lift (combined)-supine, hands under the arm, head up. Bend your knees, then slowly stretch, repeat several times, then from the stretched state, put your legs together, lift your legs quickly, then slowly fall, and repeat your knees for more than a dozen times. When your legs are raised at 45 degrees from the ground, practice your feet alternately like pedaling a bicycle, repeating them dozens of times, and you are exhausted as a group. This set of movements can develop the muscle strength of the lateral abdomen and lower abdomen. 4. Leg lifting-this is an important abdominal exercise often used in Fan Zhen, Li Shifu. Hang the lever with your hands, bend your elbows slightly, put your feet together and straighten, lift your legs at right angles to your upper body, then slowly fall down and repeat. You can also lift your legs and rest for a few seconds, then put them down and do exercises repeatedly. (Note: In order to ensure the strength of the arm and help to concentrate the abdominal muscles during suspension practice, students can use self-made leather or canvas sling sleeves to do sling practice. 5, hanging knees and hanging abdomen-the action of hanging is the same as above, but the knees and abdomen are bent against the chest, or the knees and abdomen can be lifted, the higher the lift, the better, and then slowly fall backwards. Say it again. This set of exercises can make the abdominal muscles and muscles get complete exercise. 6, hanging knees-hanging method as above. Legs crossed, knees bent, waist raised, upper body kept straight forward, and then slowly leaned back. So first turn left to lift, then turn right to lift, repeat 3 times, each time 10-25 times. This exercise can develop lateral abdominal (external oblique muscle) and intermuscular muscle strength. 6, low back muscle exercises. In the international boxing world, judging whether a boxer is a heavy fighter is usually based on the training level of his back muscles. The explosive force of Kane's waist and back muscles is one of the muscle strength factors that determine the punch strength. Look at Li Shifu's strong back muscle structure like an inverted triangle, and then look at Li Shifu's flexible and free control and manipulation of teres major and scapula muscles, so that students can basically understand the secret of Li Leiting's blow. "Like a tiger's back and a bear's back" should be pursued by every student. You can choose 2-3 exercise methods according to your needs every time: 1, prone, fix your feet (or hold your feet by your partner), hold your head with both hands, and then stand up straight as much as possible and repeat. You can also lie prone on a bench, fix your feet and hang your upper body to do standing exercises. 2, prone leg lifts-prone, upper body fixed (or shoulders can be supported by peers), try to lift legs and straight legs, repeated. 3. Grab your legs on your stomach and get up on your stomach. Bend your knees and grab your neck backwards with your hands, and then try your best to be arched and repeated. 4, hanging pull-ups-hang the bar with both hands, then exert strength on the shoulders, arms and back muscles, bend the elbow to pull the body up, and then fall back to the original position, repeat. This exercise is one of the best ways to comprehensively enhance the muscle strength of upper limbs. 5. Stretch your back with weight-open your feet and let your partner sit in front of your thighs with your legs around your waist. At the same time, the practitioner holds his knee socket with both hands, the lower limbs are still, the upper body leans forward, and then the back muscles are used to contract the strength, and the upper body is straightened and repeated. 6. Trolley movement-prone, put your hands straight on the ground, let your partner grab your legs and lift them up, push them forward like a cart, and the learners put their hands together and repeat them. This exercise also has a comprehensive exercise effect on the upper body. 7. Forearm muscle strength exercises. According to Master Dan Irushando, Li Shifu never lost when wrestling with a strong foreigner. WALLY JAY, an American jujitsu master, also pointed out that when Master Li practiced capture with his opponent, no one he captured could escape his terrible capture. In the hand-blocking attack (commonly known as "hand-hooking"), Li Shifu often jerks with his arm, and at the same time throws a fatal hammer to meet the challenge when the opponent can't hold his body steady and pounce on the center of gravity. This is due to the strong upper limb muscle strength, especially the forearm muscle strength, which is why Li Shifu Fan Zhen is particularly addicted to forearm exercises-the reason why he has to practice every day. Please choose: 1, static confrontation-palm against chest, then lock four fingers up and down, and try to pull resistance to both sides, and practice for 30 seconds in each group. This exercise increases the grip of the forearm. 2. Wrist rolling movement-tie a rope in the center of a short stick, and tie a dumbbell and other heavy objects at the other end of the rope. Then stand with your back against the wall, hold both ends of the short stick forward with both hands, roll the rope up to the top bit by bit, and then put it down bit by bit. So repeated, tired into a ball. In order to get the most benefit from this sport, Li Shifu often wraps a stick with a sponge to enhance the difficulty and stimulating effect of this sport. 3. straight arm weight-bearing exercise-this is a comprehensive exercise. Hold the barbell with both hands (or other similar weights/weights depending on your level), and then stretch your arms horizontally with your shoulders and keep still. Repeat groups 3-5. You can also bend over and stretch quickly and do speed and strength exercises. There are many forearm muscle strength exercises. Beginners only need to keep practicing with the method of 1-2 every day, and they can achieve great exercise effect. Of course, students can also refer to other forearm muscle strength training methods for practice, as long as they are effective. Exercise 3 Lower Body Muscle Strength Strengthening Exercise Master Li said: "Muscle is the result of exercise", but now, the more muscles, the better. The lower body muscle strength strengthening exercise is mainly to practice leg strength (muscle strength of all parts of the big leg and calf), but the master does not require how thick the leg is, otherwise the large muscles attached to the leg like bodybuilders will become a burden. He described the legs as a means of transportation for the whole body, which should not only have strong explosive power, but also ensure the dexterity and changeability of movements and steps. After all, no matter how beautiful the muscles are, no matter how powerful they are, if they can't keep up with the speed, they will only be manipulated and slaughtered by flexible opponents like bulls in the Spanish bullring. The following methods, students can choose 2-3 alternate exercises at a time. 1, step movement-find a step off the ground 10cm-20cm, put your feet on the ground alternately, and move 1 minute/group. You can also find a brick, put your front paws on its edge, and then practice on tiptoe once. 1 minute/group. This sport can develop the elastic muscle strength of calf and foot, and the tonality and endurance of double football associations. 2, stool practice up and down-find a high stool, then climb up from one side with your feet, jump off your knees from the other side, and then bounce your straight arm up like a ceiling, and so on. You can also jump directly from one end of the stool to the other and repeat it back and forth. This exercise can effectively develop the explosive force and endurance of leg stretching. 3. Semi-squat or parallel semi-squat movement-this movement can be carried out by carrying weight or unarmed. You can carry a barbell when carrying a load (if you can't carry water, your partner can sit on your shoulder and do exercises). You should do more. ) Straighten your feet, stand with your legs parallel, then bend your knees and squat (bend your thighs parallel to the ground at most, no need to squat), then quickly straighten your legs and practice repeatedly. When practicing unarmed, squat down with your hands on your head, stand on tiptoe, then pedal to the ground, jump straight up, and so on. 4, leapfrog-kneel down, put your hands behind your back, stand on tiptoe, bend your knees forward or backward. 5, the ape walks short-parallel half squat or squat, raise his fists to protect his chin, then keep his feet bent forward, try to form a group and array repeatedly. You can also punch left and right when you walk. Scientific recovery is as important as training. Intensive training is a process of intense stimulation and necessary "destruction" to people's physiology and psychology. The means of recovery and rest after training is a process of repairing "damage", eliminating fatigue and achieving "excessive recovery" on this basis. In other words, the ultimate goal of training stimulation is "excessive recovery"-it is not just the gradual transformation of the trainer's body and mind, so training is very important, and scientific recovery after training is more important. The combination of the two can achieve the best effect. To this end, each student must arrange to do the following recovery exercises after each training, and pay attention to related matters: 1, and do body-building exercises for 2-5 minutes (see warm-up exercise). 2, limbs swing freely, shake and relax. 3. Easy jogging or walking for 40 minutes. 4. Stand still and take a deep breath 1 min. You or your partner should help you massage and relax. 6. Take a shower after 30 minutes of training. 7. Take part in some relaxing entertainment activities (such as listening to light music). 8. Work and rest on time to ensure adequate sleep for 8- 10 hours. Massage again before going to bed to relax. 9, not picky eaters, to ensure diet nutrition. Eat more fruits. Reference: Don't eat too much. Eating more than 80% and being hungry is good for muscle growth. This is the scientific experiment conclusion drawn by Harvard University in the United States. (Suggestion: Students who are interested in further self-improvement in "muscle strength structure" and "nutritional supplement" may wish to subscribe to Bond and Beauty magazine or buy related books).