I was woken up by the dog around 5 am. 1 hard floor boxing brace: a set of 50 wide arms. Complete and relieve for about 10 minutes. Usage: The fist lying support mainly exercises the will, bones and muscles, forearms and the hardness of the fist face, and determines the number of heavy punches that exceed its own weight (it has no obvious influence on the exercise strength). 2 Long-distance running: 5 kilometers, 5 kilograms of sandbags, about 20 minutes. Usage: Exercise endurance, running is the foundation of all kung fu, and it is recommended to spare time 10 kilometers. 3. Skipping rope: Skipping rope to relax after running, about 10 minutes. Usage: Exercise coordinated footwork, enhance the flexibility of hip joint, and accelerate the speed and frequency of legs. 4 weight-bearing push-ups after 9 pm: the weight-bearing object is the wife (no wife's back bed, or the schoolbag is full of books as a weight), with 20 wide arms and 20 narrow arms. Complete the slow release for about 65,438+00 minutes. Uses: exercise arm strength, temper will, enhance the goodwill of husband and wife, and avoid turning into a gun (prison) battle in the middle ... 5 Weight-bearing sit-ups: 65,438+00 kg sandbags are held behind the neck, 50 in a group (bending legs without pressing hands). Complete and relieve for about 15 minutes. Usage: Exercise abdominal muscles, which are the engine of the body and the key link to complete high-quality fist and leg attacks. 6 weight-bearing squat: the weight-bearing objects are the same as 4+ sandbags, 20 in a group, and the rest are completed in two groups. Complete remission for about 15 minutes. Purpose: to strengthen waist and leg strength, which is the key to strength. It is easy to produce too many prisoners and cause daily struggle, so keep the weight. No increase in the amount is recommended. 7. Beating: Being a man (prison) with meat (prison) and sand (prison), wearing a boxing (prison) set of s (prison) m (looking for family and friends without a wife, or tying a rope (prison) with gloves (prison) and shaking (prison) face. Usage: relax the body, improve the vigilance of the injured part and increase the fun of sports. Weekend (time depends on Friday night's activities) 8: Kicking trees: practice kicking trees on both sides of the river with left and right legs, choose trees with waist thickness to practice front side kicking, and kick with whipping legs (protected by sandbags) for about 30 minutes. Usage: Exercise kicking strength, and exercise soles, heels and feet. 9. Wrestling methods, sandbags, and actual combat: Sanda Hall looks for coaches and brothers to learn from each other, kicks sandbags on the side of the field, practices front-side back flip, and wrestles with fists and legs holding legs and waist, and reflects on its own weaknesses and improvement in actual combat. Use for about 90 minutes: increase the excuse of being injured and lazy to practice less, and consider whether to avoid it in the future. Note: Be aware of the gap. The above exercises are all amateur exercises to hone the will and fighting spirit. We can bravely win the usual opponents in actual combat, but our strength and technical quality are obviously different from professional training. Some taboos are forbidden to punch the wall, continue to practice hard boxing too hard, or switch to slapping. Avoid wearing shock-absorbing shoes, which will not only prevent you from practicing the hardness of your feet, but also help your opponent reduce injuries. Wear thin-soled shoes instead, and wear leather shoes or boots to work. Don't kick the young tree. It is not easy for young trees to grow. Find a big tree or telephone pole thicker than the waist to kick. It is important to conserve physical strength, because frequent gun battles are taboo. Don't stop practicing, there is no excuse to exercise for yourself. Weather, injuries, sleep and time are no excuses. Remember, interruption means permanent interruption, laziness and fear are your greatest enemies. Injury of joint ligament of upper limb increases long-distance running and waist-abdomen exercise, while injury of joint ligament of leg increases waist-abdomen of upper limb. It is suggested that women should not practice, and women are not naturally suitable for physical exercise. You can change it to long-distance running or self-defense, and usually bring your husband or spray and electric shock. High-heeled shoes, nails, rings, purses, and voices are all good weapons to deal with the key points, but as the weak side, they can be fierce at will without worrying about being condemned by the society. It is suggested that those who don't practice for slimming should insist on aerobic exercise for more than 30 minutes and good eating habits as the only shortcut to slimming. It is recommended not to practice muscles. To be honest, the above methods have no obvious effect on the growth of muscle mass. Because of the different nature of exercise purpose, men pay attention to the back and forearm, not the chest and arms. It is recommended not to practice 1 v n, and it is recommended not to practice revenge.