As the saying goes, if you want to learn to hit people, you must first develop strong waist and abdomen muscles to protect the fragile internal organs, including rectus abdominis, which can be used to roll up the abdomen and lift the legs, oblique abdominal muscles and deep muscles that can be used to pull goats to stand up. This requires static training. Keep high-legged push-ups so that your body is parallel to the ground, and stick to 7 groups for three minutes. For surprise attack and dodge boxing, you should focus on moving. This requires explosive calves and thighs. The calf can jump rope, which is a classic action. Squat with wide legs and lunge with weight is better. The speed of punching requires the front beam of deltoid muscle as a flat lift before barbell and dumbbell push-ups on the upper part of chest muscle. If you are hindered by equipment, a good alternative is to hold your fist high and do push-ups. After punching, you need to recover your fist quickly with the same strength. On the one hand, it won't cause a big net, on the other hand, you need to protect your joints. This requires the posterior bundle of latissimus dorsi trapezius muscle, which can do pull-ups and pull-ups (the horizontal bar is wider than the shoulder, and the body is always straight, forming a certain small angle with the ground. The strength of the arm and the posterior trapezius muscle is the power to open and close the scapula, so as to close the distance between oneself and the horizontal bar. That's about it.