Many people have asked similar questions, and I won't give completely different answers to the same questions. Therefore, some questioners always ignore the ID after reading my previous answers and say that I copied it. I just delete the details on the basis of the corresponding answers, and then answer according to the questioner's requirements. If you feel that this answer is missing, you can add questions or ask questions.

You will have more such problems in the summer vacation, but I want to tell you that the real training time in a summer vacation is only over a month, and you can't learn much. What's more, you need daily practice, saying that self-defense is a gimmick.

Any martial arts can't see obvious effect for several years.

Sanda requires very little foundation. I also met a fat man who practiced Sanda in college. I'd better try to lose weight if possible.

In terms of strength, this is my plan for grade three, which can be referred to as follows:

1. Push-ups are in groups of 3 15, and the rest between groups shall not exceed 15 seconds.

2. Divide into three groups and do 32 quick sit-ups, with the rest between groups not exceeding 15 seconds.

3. 16 One group does three quick squats, and the rest between groups does not exceed 15 seconds.

Ligaments are necessary even in Sanda, and the requirements for ligaments are not very high, because if the ligaments in Sanda's leg method are not good enough, the strength of the legs is not even as great as that of boxing.

Sanda is mainly the ligament of hip (which needs to be split) and ankle. So that you can kick hard enough and fast enough.

The main methods of pulling ligaments are splitting (horizontal and vertical) and sitting forward. There's a lot more. You'll learn what the teacher will say.

Method of splitting:

First of all, you need to warm up and make your body sweat, so you can't make your body too tight;

Then chop down slowly. When you feel that you have reached the limit, ask a companion to move one foot outward while keeping the other foot still! Stop when the other foot really can't stand moving, so hold on 10 second;

Finally, do five groups according to this method;

If you are really hard on yourself, you can completely divide it in less than a month! The question is whether we can stick to it.

Make a decision according to your actual situation. That's it. You should stick to it.