Boxing is the most flexible and fastest weapon in free combat, and the boxing combo as dense as a machine gun can knock down the opponent before he can react. So, let me share with you the basic boxing fitness training methods. Welcome to read and browse.
First, small dumbbell boxing-get strong arms and fashionable shoulders.
Boxing is the most flexible and fastest weapon in free combat, and the boxing combo as dense as a machine gun can knock down the opponent before he can react. In the K- 1 ring, Yan Xu faced Japanese free boxer Y?ichi Nagashima Lang, who restrained his opponent's play with a faster and sharper fist and completely defeated Y?ichi Nagashima Lang with a tiger-like punch. The explosive punching action of free fighting combines the strength of kicking, twisting waist, turning hip and swinging arm, which is not only powerful, but also an excellent whole body strength and coordinated training. In order to get a better effect of burning calories, we can hold a pair of 3-5 pounds of small dumbbells and give our arms and shoulders more challenges.
Left and right straight boxing training:
The left and right straight punch 1-2 combo is the basic combo technique. Put your left foot in front of your body, slightly to the left, and let your body face your opponent directly. Put your right foot behind your body, tilt your toes slightly to the right, deflect 45 degrees, fold your chin, gently clench your fists with your hands, and raise your bent arms, keeping your fists at the same height as your chin. The natural right fist is placed on the outside of the chin, and the elbow hangs down and gently sticks to the ribs to protect it. Push your right foot, twist your waist to integrate momentum and waist strength, and send your left fist forward with your shoulder. After the left fist is finished, turn left quickly and hit the right fist.
Note: when punching, the first half of the action needs to be relaxed to get the fastest starting speed. Finally, you will be nervous at the moment of contact with the target and concentrate your strength on one point. Keep the consistency of the left and right fists.
Exercise: The left and right straight fists are combined movements, one group completes 15 times, and three groups. Rest between groups for 30-60 seconds. After completing three groups of weight-bearing movements, if you are not satisfied, you can make up 1-2 groups by hand. At this time, you will find that after weight training, your empty fists are as fast as lightning.
Many office workers like to go to the gym to exercise on weekends and lose weight. Boxing is the most popular fashion to lose weight in the gym. Boxing is an aerobic exercise. Combining the sports characteristics of boxing, martial arts, taekwondo and dance, it can effectively exercise the whole body and help burn fat. Let's take you to know about this fast slimming aerobic exercise-fighting exercise.
Powerful music, beating with the pulse, drumming into your ears, standing on tiptoe with the soles of your feet, full of elastic body radian, clenching your fist, hanging the wind and rushing forward, the force is injected into your arms from your shoulders and then to your fingertips, and you feel comfortable with it. This is boxing. It looks a bit barbaric, but it is dynamic and cool.
Boxing is an aerobic exercise. Compared with ordinary aerobic exercise, its intensity will be greater, because it emphasizes instantaneous explosive force and extensive limb stretching, so boxing will consume more calories in the same time. For people who want to lose weight, this is undoubtedly a fast track.
At the same time, boxing is also a whole-body exercise, and all parts of the body will be exercised. For example, when punching, you can practice your arms, shoulders, back and chest; A lot of knee-lifting and kicking actions can beautify the legs and exercise the abdomen and waist; Keep bouncing, you can exercise your calves and hips; Keeping the body stable all the time can exercise the ability to protect the spine. So all parts of the body have been exercised along the way. At the same time, because fighting exercises are integrated with various fighting elements, they also have the strength of Sanda and boxing.
Although fighting exercises are based on the strengths of various schools, the movements are very simple. Three or four sets of boxing and leg techniques are combined together, which is enough for beginners to draw for a while, and this simple exercise can better shape their own body.
High-intensity and relatively simple fighting exercises can easily become boring. How to maintain the freshness and lasting interest of exercisers? This requires the coach to shine.
The coach pays attention to the word "diligence" in the arrangement of boxing movements and the change of routines, and the movements should be changed frequently to make the practitioners full of interest. Jiang Lihua, a fitness coach, said that since fighting exercises come from abroad, although there are some pre-made routines, they may not be suitable for China people's interests and physical characteristics. Coaches should try their best to extract action elements and trick patterns from Wushu, so that fighting practice can be integrated with more China Wushu characteristics, which will be more acceptable to practitioners both psychologically and practically, and make fighting practice more colorful and meaningful.
Before arranging the movements, there is a more important task, which is to choose the music suitable for boxing practice. Music is not only the drum of boxing, but also a good medicine to adjust the boring atmosphere. Music full of energy and impact is exciting. In this kind of music, punching and kicking are naturally more powerful. Jiang Lihua said that the rhythm of music can outline the intensity curve of fighting exercise, and drive the practitioners to keep exercising for more than 30 minutes, thus achieving the fitness effect of aerobic exercise. At the same time, considering whether the selected martial arts movements conform to the mechanical principles and how much damage is caused to joints, muscles and ligaments, only through various measurements can practitioners cultivate good temperament and state.
In a city with a fast pace of life and high work pressure, I believe many people feel that they can't be angry. They usually wear the titles of ladies and gentlemen. Even if you are scolded by your superiors all day in the company, even if there is an uncooperative colleague at a critical moment in the work process, you can only knock out your teeth and swallow them in your stomach. Can you hit him? Can you kick him?
Second, kick and bend your knees-shape the core muscle group
Knee technique is a characteristic technique in Sanda. Different from Muay Thai, there are many restrictions on the use of knee techniques in free fighting, and players can't lock their opponents' necks for continuous neck-knee collisions like Muay Thai. Therefore, the long-distance knee strike is a common attack means in the free fight ring. In the absence of borrowing foundation, players pay attention to the pursuit of maximizing the power of knee punching. Knee boxing provides momentum by pushing the legs to the ground, and at the same time, it raises the knees to attack through the severe contraction of abdominal muscles, which has a good effect on shaping leg muscle lines and abdominal core muscle groups. Because the coordination of knee punching involves a large number of muscle groups, the destructive power of knee punching becomes very terrible. Yan Xu, a slender figure, has a natural advantage in knee technique. In close combat, he will show off his knee skills and attack his opponent's face and chest with hard knees. Even though he was stronger than Keiji Ozaki, the Japanese taekwondo champion, he couldn't bear such a heavy blow, so he had to give up. In order to strengthen the body shaping effect of knee boxing, we can use the practice of stepping on the steps to raise the knee, increase the range and difficulty of raising the knee, better understand the stress process of knee boxing, and further stimulate our legs and core muscles.
Stepping and kicking knee training:
Step on the steps with your left foot and get ready with your right foot on the ground. At the beginning of the action, first, the left foot pushes the steps to give the body an upward power, and at the same time, the right knee is lifted and bent to complete the knee strike.
Note: Try to keep your body forward and upward during knee flushing, and don't lean back. The whole action of punching the knee seems to go up, but in fact, the strength of the knee is to hit forward as high as possible, and hit the target with the tip of the knee like a sharp knife. Another thing to note is that the strength and control points of knee punching are in the waist and buttocks, not just the thighs.
Exercise: Step-by-step and knee-lift training, one group completed 10 times, left and right groups completed, and the rest between groups was 60 seconds.
Third, kicking and sweeping leg training-exercise flexible and powerful legs.
Compared with boxing, people's legs are more powerful and lethal. However, in our daily life, apart from supporting our weight and completing the tasks of squatting and walking, our legs rarely give them extra stimulation. Freedom fighters use their performance to tell us that our legs are not only strong, but also flexible to make all kinds of attacks, which is the most powerful weapon given to us by God. In order to play a smart and powerful kick, you need strong leg, waist and hip muscles and excellent coordination. Through the continuous air strike practice of forward kicking and sweeping kicking, not only can the fat in abdomen, thigh and waist be naturally and effectively reduced, but also the coordination of waist, hip, leg muscles and body gait can be strengthened, which can be described as killing two birds with one stone.
Positive pedal plus leg sweep training
The forward kick and the sweeping kick are a combined action with strong consistency. In actual combat, the free fighter first blocks his opponent with a straight pedal or tentatively attacks his opponent, and then slams his opponent with a sweeping leg! Take left kick+right leg sweep as an example. The exerciser puts his left foot in front, showing a natural fighting posture. He raised his left knee to his chest and pushed his crotch forward. After kicking the ground, twist your waist and spread your right leg like a whip. After landing, the right leg became the right leg in front. At this time, adjust the center of gravity and posture, lift your right knee to your chest and send it forward. After landing, change the left sweep kick, switch left and right, and continue to kick. When you finish the leg movements, you should also take into account the defense of the upper body. When leaving the leg, the other hand must always protect the chin to achieve the integration of attack and defense. The cooperation of hands can also make the upper limbs coordinate their movements and consume more calories.
Note: When kicking or sweeping your legs, you should press the center of gravity forward as much as possible to avoid the upper body tilting or backward, which will not only form a big omen, but also reduce the attack power because of the shift of the center of gravity!
Exercise: One front kick and one sweep kick are continuous movements, one group completes 10 continuous movements, three groups complete them, and the rest between groups is 60 seconds.
Fourth, knee defense-collaborative training
In the free fight competition, not only the attack needs to consume a lot of energy, but also according to the relationship between mechanical force and reaction force, excellent defense needs to consume a lot of energy when blocking and bearing the powerful attack of the opponent's fists, legs and knees. In the competition, the most commonly used defense of midcalf technique is knee-lifting defense. When an opponent attacks your leg or torso with a sweeping leg, the upper body is in a normal defensive posture, with fists clenched to protect the head and torso, and the knees of the opponent's attacking side are lifted outward, butted or overlapped with the elbows of the upper body's natural defense, so as to seal the gap between the double ribs and the waist span, so that the connection between the tibia and the forearm forms a strict defense line on the opponent's attacking side, which can eliminate the damage caused by the opponent's sweeping kick to the weak parts of the body.
Knee lift defense
In practice, we usually use the method of lifting the left fist on the right knee and lifting the right fist on the left knee repeatedly from left to right, so that repeated aerobic training can reduce the excess fat in the waist, buttocks and thighs and improve the coordination ability of simultaneous movement of hands and feet.
Note: In the confrontation of free fighting, every action is a thousand miles away, especially the defensive action. If an action is not in place, it may cause great mistakes. Pay attention to several key points when practicing, so as not to form bad action habits:
1 When lifting the knee, evert the tibia as much as possible, and replace the calf with the muscles outside the tibia to resist the powerful sweeping and kicking power of the opponent.
2 Lift your knees while lifting your toes and tighten the calf muscles, but don't straighten them, otherwise the calf muscles will be easily injured when stretching.
3 Keep the upper body in a normal posture when doing the lower body movements. Don't bend over and sink your elbows for the sake of overlapping elbows and knees, which is easy to be ignored and causes greater damage to the defense of the head.
Exercise: Lift your knees left and right once as a combined action, and each group will complete 20 combined actions, each time completing 3 groups, with a rest of 60 seconds between groups.
Five, supine boxing-abdominal muscles gain weight and reduce fat
The abdomen is the hinge of the human body, and punching and kicking need the strong support of abdominal muscles. In the free fight competition, the player's abdomen can't be as tightly defended as his head. In order to be the final winner in the cruel competition, players must have strong abdominal muscles to resist heavy blows and protect soft internal organs. Free fighters not only hone their abdominal muscles in day-to-day fighting training, but also supine punching is a special exercise to strengthen their abdominal muscles.
Supine punch
The first half of sit-ups is the same as sit-ups. The difference is that when completing the highest point of abdominal muscle contraction, the players will also practice turning their backs left and right, and add rotation movements during sit-ups, so that the training is more in line with the needs of actual competitions.
Note: During the whole movement, keep your shoulders off the ground, keep your abdominal muscles constantly tense, and use explosive force when twisting your fists left and right.
Exercise: Each group completes 3-4 groups of 20-30 exercises. If you want to increase the difficulty of training, you can hold a small dumbbell of 3-5 kg in your hand, or use a flat plate with a downward inclination of 45-60 degrees to complete the punching action of abdominal muscles.
Tips: Free fighting training games
There are also some interesting two-person games in free combat training. After learning boxing, legs, knees and defensive movements, we introduce a small game of footwork training-throwing gloves. Let the training partner take a training glove, and then find the glove from different positions according to the position of the practitioner. Practitioners need to quickly move to the corresponding position to pick up gloves. When he grabs or picks up the gloves, the practitioner should immediately throw them back to his training partner to provide him with a steady stream of energy. In the uninterrupted practice, the training partners need to constantly change the position, direction and distance of throwing gloves, which will bring more changes to the whole training.
Tip: One-day recipes for professional a freedom fighter Yan Xu.
Breakfast: 7 am, 2 eggs, a glass of milk, oatmeal 1.
morning exercise
Lunch: 165438+ noon, one green vegetable, one shredded carrot, one sparerib, two steamed buns with seaweed soup.
Fruit after meals: eat it half an hour after meals 1 banana.
noon break
Afternoon snack: At 2: 30 p.m., a piece of chocolate provides heat for training.
Afternoon training
Dinner: at 5: 30 in the evening, one egg and mushroom soup, one fried flower, one beef sauce and one rice.
Fruit after meals: an apple half an hour after meals.
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