Suspension motion

It's very simple, just find something similar to the horizontal bar and hang it. I choose the edge of the dormitory bed. If you feel that your hand hurts too much, you can wrap it in thick cloth or clothes.

Ten seconds at a time, not capped, provided that you pay attention to whether your wrist can bear it and pay attention to safety.

And make sure that the suspension point you hold is strong enough. I don't want anyone to get hurt.

Twice 10 minute quick kick.

That is, kicking is similar to kicking in Sanda, with the emphasis on quickness. The kicking angle is less than 60 degrees, and each kick is kicked 20 times.

Three to five minutes of leg lifts

Students who like to sing martial arts, kick high and kick alternately with their feet.

Four 25-minute stretches

In the stretching exercise of sticking inside, choose 5 kinds, each for 5 minutes.

The five best exercises cover stretching of the waist and legs.

Example of salary increase plan for working six days a week:

Stretch for 25 to 30 minutes a day: Pick five different stretching exercises and focus on them. At least once a day, lie down and stretch, once stand and once twist. This will have multiple effects on your spine. Change stretching exercises at least three to five times a week. Rest for 3-5 seconds in internal stretching exercise.

15 Do 20 minutes of kicking every day. Take 10 to 15 minutes to kick hard, and then take a break to kick straight. Take a rest according to the requirements mentioned in the article about kicking above.

Hang for 5 minutes, and arrange a rest according to your own feelings until you have enough strength to hang for more than 10 second next time. 15 to 30 minutes of other sports. Ride first, then jump. If you can ride a bike for 20 minutes every day six days a week, you can replace the kicking part with this part. Take cycling as a regular exercise. Mix and match this part of the exercise by yourself, not too boring and suffering, so as to maintain your passion, perseverance and dedication.

Take pull-ups as the main training goal and improve anaerobic endurance as the secondary goal.

Do pull-ups three times a week.

For the first time, use 10 minute EMOM as the unit of every minute. The first week is 1, the second week is 2, and the third week is 3.

Timing: every minute 1 piece, 10 minute. Look at your endurance level. If you think you can handle it, do another group.

The second training consists of running+push-ups+pull-ups. You can do it separately, in turn, or in cycles.

The third training is slow pull-ups, hanging, peak contraction for 2 seconds, centrifugal contraction for 4 seconds.