First, the practice method of increasing explosive power by more than 70% (practice every other day):
Fierce fighting needs a strong body, and a strong body is the source of powerful explosive power. In order to cause more pain to our opponents, it is necessary for us to multiply our attack power.
In terms of practice methods, repeated practice with few times and multiple groups of high quality and high intensity is an excellent way to improve explosive power.
Here are some examples to illustrate:
1, fist push-ups:
The usual push-ups are carried out by pressing two palms on the ground. Here, the practitioner is required to turn his palm into a fist, clench his fist, form a push-up posture and move on the ground. The distance between the two fists is about 70 cm, and the fist eyes are facing forward. Please keep your body straight, don't bulge your stomach, and tighten your abdomen, but don't lift * * * very high. If you feel pain in your fist, put a book under it. When you get used to it, you must take it away.
Maybe you think it's too convenient to do push-ups, so it will increase the difficulty. When you can do push-ups 15 times in a row with high-quality movements (high-quality movements mean that when you keep your body straight and your arms bend down, you should move slowly. When your body just touches the ground, you should try to lift it immediately. When your arm is about to be completely straight, you can suddenly accelerate the whole movement, and do this every time, so you can do it correctly. The method is as follows: in the original push-up posture, the weight of the body is unevenly borne by the two hands supporting the ground, that is, one hand bears a little more weight and the other hand bears a little less weight. Specifically, you can do this: for example, if you let your right hand bear a little more weight, you can change the fist that your left hand holds the ground into a finger, and your right hand still holds the ground with your fist. At the beginning of the action, the left hand can support the ground with all five fingers. When you feel very relaxed, support the ground with your index finger, middle finger and thumb and do high-quality push-ups.
Because your left hand only has three fingers to support the ground, and your right hand is full of fists to support the ground, it is natural for you to bear most of your body weight by your right hand. In this way, you can complete 15 times correctly (every time should be a high-quality action, remember not to blindly pursue quantity. Practice has proved that the explosive force trained by 15 high-quality action mode is far better than the result of 100 sloppy action mode. In the future, the left hand can only use the index finger and middle finger to support the ground, and it can also be completed 15 times with high quality, so that the left hand will not touch the ground at all, and the right hand can only do push-ups alone. When your right hand is alone, you can complete the high-quality action of 65433. Similarly, the explosive power of the left hand can also be practiced like this.
When practicing, you should always warn yourself and urge yourself to make the movements reach high-quality standards. Strong people can put their feet on the square stool or the edge of the bed to increase the pressure on their arms when doing this action. Push-ups and groups are arranged as follows:
In the first week and the second week, double fists support the ground, 15 high-quality movements are completed as one group, and three groups are completed in one day. Those who can't do a set of actions 15 times must bite the bullet and fight for it, but pay attention to quality; People who do a set of movements easier than 15 times, either put their feet on an object with a height of 50 cm to increase the difficulty, or go directly to the third and fourth exercises. Third, the practice of holding the ground with one hand and fingers with the other hand is carried out around. One set of movements 15 times, and you need to do four sets every day. If the first group holds the ground with the right fist, the second group holds the ground with the left fist, and so on. Whether your feet are high or not depends on your physical strength. The exercises in the fifth and sixth weeks are as follows: put one hand on both sides of your body and do push-ups with only one hand. Complete four groups a day, and each group tries to do 10 times.
Note: the above exercises don't need to be done every day, but they need to be done every other day, that is, one day of practice and one day of rest. Practice has proved that the effect of practicing high-quality movements every other day is more than twice that of practicing every day. After the sixth week of practice, we will do mixed exercises, that is, practice all the exercises at random to achieve higher quality. Hold on for three months, your arms are very strong, please don't relax, keep on holding on.
2. One-legged heel exercise:
Practitioners start from standing posture, bend one foot, slowly squat with only one foot until * * * completely touches the heel, and then use this ... >>
Question 2: How do you practice boxing? Why does it twist when kicking? I'm afraid of kicking.
I think the main reason is that you used your instep in the hitting part. Next time, try to use your calves or joints.
The bone protruding from the back of the fist uses this, which is the fist front.
As for strength, practice more. Now your movements are all wrong. Start with the basic skills.
Question 3: Beginners are growing up at the age of seventeen. I don't know how tall you are. If you think your height is ok (175 or above), you can do weight-bearing exercises. If you want to grow taller, you should avoid weight-bearing exercise because it will affect your height growth.
Let's talk about this exercise:
It would be great to have a coach!
Self-study: I totally understand this! Words can't help you if your actions are not in place.
In the usual practice, learn the basics first, such as jab, backhand, swing, hook, and (at the same time, follow-up practice). Although it is the foundation, every movement is scientific. I don't know if you caught the point when watching the video. The practice of walking speed directly affects your mobility, dodge and strength!
If you want to carry out weight-bearing exercises, you can lift dumbbells for training. This can obviously improve your speed and strength. The weight of dumbbells can be 1kg, as long as you think the weight is appropriate!
Exercise more at ordinary times, so as to exercise endurance, agility and clear head!
As for what books to read, the chicken doesn't know! Watch more videos!
Question 4: How to practice boxing? What are the terms of boxing? There are boxing video lectures online.
Boxing terms:
boxing match
Boxing ring. Boxing ring
Referee
boxing gloves
Rope rope
Boxer boxer
boxing gloves
Boxing shoes Boxing shoes
Winner winner
Canvas canvas for a boxing ring
The loser was knocked out.
Boxing heavyweight lightweight/sub-lightweight 108 pounds, sub-lightweight/sub-lightweight.
Lightweight 1 12 pounds, ultra-light weight.
The weight of juvenile bantam chicken 1 15 pounds, the second lightest weight.
Lightest order of magnitude 1 18 lbs.
Juvenile featherweight 122 lb, sub-featherweight.
Lightweight 126 lbs, lightweight.
Junior Lightweight 130-pound Lightweight
Lightweight 135 lbs
Light/welterweight 140 pounds, junior high school.
Welterweight 147 pounds, welterweight.
Light/junior middleweight 154 kg, super welterweight.
Middleweight 160 pounds, middleweight.
Super middleweight 168 pounds, super middleweight.
Light heavyweight 175 lbs, light heavyweight
Subheavyweight 200 pounds
Heavyweight 20 1 lb, heavyweight
Boxing, Muay Thai, Taekwondo, Muay Thai, Free Fight.
When the bell rings, the round is over.
combination punch (in boxing)
Body feints shake his body.
Technical knockout wins
Heart boxing and chest boxing
heavy punch
timer
High-low alternating fist
Press and hold and click.
Hook hook
Hook hook
Hug each other.
devil
The rope outside the apron boxing ring
The arched back bends backwards.
Empty arm sway
Canvas inspector, a fragile warrior
Card scorecard
Cauliflower ear Cauliflower ear (deformed after ear injury)
Chest protector
A blow to the chin by a chin punch.
Punch.
make a detour
Torsional bending working bucket
Lean
Body swing, body swing
Blow.
make a false show of strength
individual match
Break up after holding
Bruce professional boxer
The buzzer sounded the horn.
Blocking training defensive practice
Spiral fist
Corner view angle
Counting call numbers
Counterattack boxing
Off-court referee
Count declaration failed.
The counterattack boxer is a boxer who is good at counterattack.
Cross fist
Bend arm strike hook
Dark circles and swollen eyes
Bleeding bleeding
Auditory score report
Punching and kicking.
A decisive blow. A decisive blow
Self-defense boxing is a kind of boxing that focuses on defense.
Direct hit direct hit >>
Question 5: How to practice boxing? Playing sandbags can obviously enhance the hitting power and cultivate hitting endurance, which is an indispensable training content for training boxers. The weight of sandbags depends on your own situation. Teenagers and beginners should choose lighter sandbags to practice, if they choose hard ones, they will be easily injured. Before punching sandbags, they should make full preparations and wrap their hands with a 2.5-meter-long and 4-cm-wide cloth belt. When you wrap your hands, you can wrap your wrists tightly, but don't wrap your fingers too tightly. If you wrap your fingers too tightly, you will get hurt easily. There is a difference between wrapping fingers and not wrapping fingers. Usually novices don't wrap their fingers. Wear gloves when punching sandbags. When you are a beginner, you should punch sandbags correctly. When you start hitting the ball, you should pay attention to the correct maintenance of posture, boxing and footwork, so as to lay the foundation for forming good habits in the future. At the same time, you should pay attention to whether the action route of punching is correct and correctly judge the hitting position. Cultivate a good sense of distance. When hitting, be careful not to use force, but to hit explosively. Only by using the strength of the waist and upper body, the ball will be more powerful. It is very important to judge the distance between your left and right straight fists. When hitting the ball, you should practice your footwork movements from front to back. You should have the concept of imaginary enemy in your mind, pay attention to putting your weight on your toes and make full use of your weight. You can mark the sandbags when you hit them. Practice target hitting and cultivate the accuracy of hitting. Playing sandbags also has its disadvantages. If you practice punching sandbags for too long, your muscles will become stiff and affect your speed. Practicing sandbags can easily lead to fatigue. As an amateur, you shouldn't practice for too long. You should rest for one minute in each group and do three or four groups. Suggestion: 1, practice your waist and abdomen strength and flexibility. Use sit-ups, left and right turns, etc. 2. Basic movement training. You can watch some boxing movies. If you hang a rope lower than your head across the front and back, bow your head and flash to the left of the rope to punch, and then flash to the right to punch. 3. The imaginary enemy attacks himself. 4, find a friend, don't feed.
Question 6: What physical fitness should I practice before boxing? You should have good physical fitness, such as sprinting, practicing your explosive power, skipping rope and exercising your coordination ability. Don't do too much equipment training if you have problems. Boxing needs explosive muscles, not dead muscles trained in the gym.
Question 7: How to practice boxing speed and boxing speed? It is constantly improved in boxing! ? Strength is your muscle training! ? Strengthen training? Punch quickly after push-ups! ?
Question 8: How to practice boxing? This depends on many articles and videos. For example, watch some training videos of boxing stars. Give you this video of Tai Sen: video.baidu/...l=1024 and his daily routine: get up at five o'clock every day (seven days a week), jog for three miles, come back to sleep at six o'clock (which is important exercise for him with huge legs), get up at ten o'clock, drink oatmeal at twelve o'clock, and practice ten rounds at two o'clock (wheel war). Eat another meal at three o'clock (mainly composed of steak, spaghetti and juice), and have a simulated actual combat and an hour of fixed bicycle exercise (to exercise the endurance of his huge legs). At five o'clock, there are 2000 push-ups, 500-800 squats, 500 30KG dumbbell shrugs, neck exercise at seven o'clock and ten minutes, steak, spaghetti and juice (I think it's probably orange juice). Then watch TV for recreation, and then go to sleep after watching it (before jogging every morning, he will jump ten sets of steps, then practice ten sets of sprints, then start some stretching exercises, and then start jogging. He will start actual combat at twelve o'clock. At about three o'clock, he wore mittens to practice weight-bearing in the boxing gym. He is crazy when he does all lightweight sports such as skipping rope, playing shadow and speed ball. At five o'clock, Tai Sen will do ten groups of cycle exercises. Each group will receive 200 sit-ups, 25- 0 squats, 50 push-ups, 25- 0 squats and 50 shrugs, and then do neck exercises on the floor for ten minutes. Oh, dear, what a terrible creature this is! Tai Sen once said that shrugging exercises can forge steel shoulders, which will help him make heavy punches with short arms and improve the endurance of his neck. It is worth noting that although Tai Sen could not complete more than 50 sit-ups and push-ups in one day at the age of 65,438+03, after years of training, his physical fitness has been constantly moving towards a higher level. So that when he was 20 years old, he could finish 2000 sit-ups in two hours every day. Tai Sen went to England to see Frank in March. Bruno's game, with a man named Ian? Duke's commentator talked about his training schedule. Duke told Tai Sen that Bruno exercised like a bodybuilder. Then Duke asked Tai Sen about the efficiency of this method. Tai Sen said that floor exercise and natural gymnastics have more remarkable effects. Tai Sen explained that without exception, his extraordinary boxing power comes from the weight-bearing training of "strengthening yourself through waist training". He said that in addition to the shrug exercise, the weight-bearing exercise has many similarities with the boxing practice of "fighting like cheese". However, D'Amato, his tutor, further explained that according to Tai Sen's technical style, he badly needed the power of punching (not to say that he was born without this power). So when Tai Sen 13 years old, D'Amato began to arrange weight training for him, and the training weight gradually increased. By the time Tai Sen reached the age of eighteen or nineteen, his weight was far beyond others' reach! Moreover, when D'Amato arranged for Tai Sen to jog for three miles, he always made him carry a 50-pound weight-because he didn't want Tai Sen to grow taller (because it didn't fit his coaching style)!
Question 9: What should I do if I want to practice fast punches? Traditional explosive force training often uses light load (30%-50% of the maximum strength) to do fast movements. In fact, if you practice 1 relative muscle group first, and then practice the target muscle group, the improvement of explosive power will be more effective. You don't need to go to the gym or buy expensive equipment for muscle exercise. You can use your weight to do exercises, such as push-ups, pull-ups and sit-ups, which can be done at home.
The training prescription for improving muscle strength requires high resistance and low repetition, so when the same movement can be repeated for more than 10 times, it is necessary to increase the resistance, because repetition for more than 10 times has little effect on the increase of strength and can only improve endurance. There are many ways to increase extra resistance, such as push-ups. You can find someone to hold your back with your hands, or put your feet on a chair.
A set of simple muscle training movements;
1, knee push-ups: you can exercise your chest muscles and triceps brachii. The posture is that the distance between the hands is slightly wider than the shoulders, the knees are bent, and the back is straight when doing push-ups.
2, push-ups: the distance between the hands is slightly wider than the shoulders, keep the back straight when propping up, support the body when the chest is about to touch the ground, and the action should be in place.
3. Bending and extension of chair armrest: This is another way to bend and extend the armrest on the parallel bars. Turn your back to the chair, hold both sides of the chair behind your hands, stretch your feet forward, and support your body with your arms to sink. When you are about to sit on the ground, you will support your body hard and your arms will return to a straight state.
4, arms crossed sit-ups: you can exercise abdominal muscles. Bend your knees and lie on your back, cross your arms on your chest, get up or sit in a semi-sitting position, and then restore. If the strength is not enough, you can make some changes, such as doing it on a reclining board; Put heavy objects on the chest, etc.
5, prone leg lifts: can increase back strength and endurance. Lie face down on the floor, let your partner press your upper body, bend your legs and lift them, and do it for 5~ 10 times. This action should avoid overstretching. If the strength is not enough, you can tie a heavy object to your foot.
6, fast up and down the steps: this action is not limited to the number of times, but to do the action at the fastest speed, about 30 seconds each time. The method is to quickly go up and down a step, that is, the left foot goes up the step, the right foot keeps up, the left foot goes down the step, and the right foot goes down the step. Repeat this action quickly. Then change your right foot and step up and down, and follow with your left foot. Steps can also be replaced by small stools that are not too high.
7, bend your knees: you can exercise the strength and endurance of your legs. The method is to separate your legs, put your hands on your hips, squat down until your thighs are parallel to the ground, and then restore. Do it as many times as possible. You can put an object about 3 cm thick under the heel to help balance. If the strength is not enough, you can carry heavy objects to increase the load.
8, heel: the body is upright, hands on both sides of the body or buttocks, feet together, toes on the ground, heels raised, do 20~40 times. If the strength is not enough, you can stand on tiptoe on a platform about 3 cm high (such as the platform below the net posts on both sides of the badminton net), do heel movements, or carry heavy objects for practice.
Question 10: I want to practice boxing at home and skipping rope to enhance the coordination and flexibility of my hands and feet. Do push-ups with fists to enhance the explosive power and wrist strength of punches. There are 50 in two groups every day, from less to more, step by step. Practice empty boxing, the imaginary enemy in your mind, make different boxing methods to attack your opponent, and the posture should be correct. After proficiency, you can improve your punching speed. Playing sandbags enhances punch strength and waist strength. Push-ups and bounces with fists strengthen the waist and abdomen. At first, two groups of 20 tablets were used every day. Sit-ups, one group 100, two groups a day, strengthen the waist and abdomen. Pull a long rubber band between two trees near your home, the height of which is above your waist and abdomen and below your chest. Stick to dodging punches from left to right, change the punching space, don't leave the rubber band, and exercise your dodging and reaction ability. You'd better have a barbell at home. Practicing bench press can enhance the power of punching and strengthen latissimus dorsi. Barbell pieces or cement blocks with awkward mouths, which are passed through with ropes and held in the mouth for head-up and head-down exercises, can enhance jaw fighting ability and exercise neck muscles. Weight 10- 15 kg. (according to one's own strength) Play more actual combat, enhance psychological quality and reaction speed.