1. You can use dumbbells with iron plates to practice the strength of upper limbs (lower limbs). In addition to eating, sleeping and going to the toilet, sandbags are tied, and the weight of sandbag dumbbells is gradually increasing. I have a bad opinion about your physical condition. Please master the specific weight gain yourself.
2. Exercise your flexibility (it can reduce the injury record by 50%). Work on leg press's ligament (don't be afraid of pain). Warm up before each training.
3. Swing with dumbbells (practice full speed and gradually increase weight)
4. Tie sandbags and kick.
5. Practice running and jumping more. It is best to practice jumping and running with sandbags.
6. After doubling your physical strength, the intensity of hitting all parts of your body with a wooden stick will gradually increase (don't be rude). This trick is to practice the ability of fighting.
7. Enhance physical strength, such as push-ups and sit-ups.
8. Be careful not to hurt yourself during training. If you hurt yourself, you might as well not practice. Doing 50 sit-ups is the limit, and doing 100 more will hurt you.
9. All my plans for you are to lay a good foundation for practicing martial arts and really learn skills, and also to go to this website to learn martial arts.
Psychology:
1. Whenever you feel slack, imagine your family being bullied again. Those bad guys who bully your family still stand in front of you and laugh at you. They insist on your food and drink, insult you and bully you. I believe this is your motivation to learn martial arts.
Last word of advice: Martial arts is to keep fit, not to fight. The psychological training I gave you just wanted to keep you away from slacking off, not fighting and making trouble. If the bad guys take the initiative to attack you, they can't just sit back and watch, but they can avoid you. Destroying others or their good deeds will also bring trouble to their families! My QQ: 10946364 17.
Wu Linzhi (a very good martial arts website)