First of all, the basics are jumping ability, endurance, punching strength and so on. Let's talk about some training methods first.
Innate is very important. The most famous vertical jump training program in the United States is expected to improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks.
For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !
Item 1: Half Squat Jump
1, at the beginning, half squatting? Position, hands in front,
2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.
Next, just repeat the above steps! ! !
Training course of rapidly improving jumping ability II
Item 2: Raise your toes (raise your heels)
1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.
Lift your toes to the highest point
3. Slowly put it down again and complete it once .. Use your feet to complete a group.
Training course of rapidly improving jumping ability 3
Item 3: Steps
1. Find a chair and put one foot on it at 90 degrees.
2. Try to jump away, change your feet in the air and put them on the chair.
3. Repeat 2, put the original jumping foot back on the chair and finish another jump.
Training course of rapidly improving jumping ability 4
Item 4: vertical jump
1. Feet straight, shoulder width, knees "locked". ...
2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...
3. When you get to the ground, take off quickly again and finish it once. ...
This is very difficult. You can use your hands to help you take off. ...
Training course of rapidly improving jumping ability 5
Item 5: Tiptoe jump
1. Lift your toes to the highest point,
2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.
The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.
The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump.
The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.
Good luck, future sports star!
In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.
Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.
Problems that should be paid attention to in developing strength:
(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.
(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.
(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.
(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.
Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.
First, when punching (especially shooting), hitting behind the target will make your fist more penetrating.
Second, you can find a elastic belt with one end fixed and one end wrapped around your hand, and punch quickly in the opposite direction. You can exercise the explosive power of your fist.
Three: When training boxing, you can hold weights such as dumbbells. Can train your speed and strength ~
Training content
Physical Fitness: Run at a moderate speed and run with endurance for at least 30 minutes.
Strength: Push-ups, preferably fist lying support, can also increase the hardness of fist face and lay a good foundation.
Reaction: You can use tennis and let your partner throw you out at a distance of 10 meters, while you try to dodge.
Explosive power: 50 meters middle speed running, back sprint, repeat.
Physical coordination can be achieved by skipping rope, in groups of 3 minutes, and keep 3-5 groups of exercises in each training. Of course, swimming is also good if conditions permit.
The specific order is also particular, physical fitness comes first, then skipping rope, reaction, strength and explosiveness. End yourself and relax your tense muscles. The rest time between each event should not exceed 5 minutes.
Train for 2-3 hours every other day. Why the next day? Because training will make your muscles tired and you need to rest. If you continue fatigue training the next day, the effect is not good. Remember that the focus of the next day's training is to stay in the best condition and go all out every time. Record your training value every time, and constantly increase the training volume.
The above contents are customized in the primary stage. Only with a good physical foundation can we better enter the next stage of practice.
Now is the way to attack.
1, unarmed combat, your life is in danger at any time. Therefore, you should use all available means to subdue the enemy. In short, use any effective method. Don't be embarrassed!
Common tricks include throwing sand at your opponent's face and hitting him with things you can find around you (such as those on the battlefield), such as digging trenches, building fortifications, carrying helmets and belts. (If you are in the street, use the traditional 18 weapons ~ For example, the first weapon in the fighting weapon spectrum-plank brick, and folding stool watermelon Dao, high heels, beer bottles, etc. )
If you are really unlucky and can't find anything, the best way is to touch the back of your ass and pretend to take out a flying knife and throw it at your opponent, so that he can shrink back or dodge the block. If your opponent has the above actions, you can use his blindness to attack him quickly and kill him!
If you really can't find any weapons, use your own weapons!
For example:
The outside of the palm-fingers tightly together straight, make the outside of the palm as hard as possible; Thumb close to index finger. This is a trick that every trained soldier in China and even in the world knows. With a little training, find the right hitting position. The hitting effect of the palm is no less than that of a wooden stick, at least it can hurt the enemy!
Small fist-the hitting area of an adult fist is about 50 square centimeters, but if you tighten your palm with your thumb and forefinger, keep your wrist straight, form the hitting area with the second joint of your finger, and attack the enemy with a sharp fist blade, your strength will be better! Generally, the contact area of adult fist is about 1 1 cm2. Stress and stress need I say more?
The tip of the fist-that is, the revision of countless traditional phoenix eye fists-is mainly used to attack the weak and vulnerable parts of the enemy's whole body. When making a fist, bend the second joint of the middle finger and fix both sides of the middle finger with the second joints of two fingers; The end of the thumb is tied to the nail of the middle finger (be sure to tie it tightly, otherwise it will easily hurt the finger), and the wrist joint is kept straight, then you can knock on the weak place of your opponent. ......
Real fist-hold your palm hard! But there are many different styles of play, so I won't go into details about straight line attack and side swing hook, but most people are only used to attacking with the front and side of the fist. In fact, it is quite effective to hammer with the little finger of the fist on the outside, especially the backhand attack on the temple, which can kill the enemy immediately and at least make the opponent dizzy for a long time. ......
The back of the palm-that is, the heel! The general action is to bend your fingers slightly and tilt your palms backwards to ensure the hardness of your palms as much as possible. Attacking the enemy with the back of your hand is often more effective than punching: bent fingers can dig the enemy's eyes, or you can simply grab something from top to bottom and grab it all the way! This method is especially suitable for people who are not very tall. Imagine that when a person with a height of 165cm attacks an opponent with a height of 180cm, he attacks the opponent's chin with the back of his hand after approaching the opponent, and then grabs it all the way from his eyes. ...................
There is actually another sharp weapon to have a pair of excellent leather boots-personally, kicking with the inner and outer feet of leather boots is more effective than kicking with the tip of boots, because the contact surface of kicking is relatively large, which is most suitable for attacking the enemy's small hands and highlighting the exposed bones, while attacking with the tip of boots can only show a good attack effect.
Of course, it is also quite effective to use knees, elbows, shoulders and even heads to attack, especially for short people. They can often use the moment of close attack to pre-empt with shorter forces, thus defeating their taller opponents.
There is also a wicked move here-if you use some toothpaste with a good taste and a good appetite, congratulations! Close combat, especially close combat, as long as you have a second to play your survival instinct, it is possible to change the outcome of the battle. When your front teeth bite hard on your opponent's carotid artery or Adam's apple, it is estimated that you haven't tried your best and your opponent has been scared soft. ......
Ok, now let's talk about attacking the enemy's most vulnerable place with the greatest strength and how to keep your body balanced in the battle.
The principle of attacking the enemy's most vulnerable place with the greatest strength applies not only to combat, but also to combat. No matter what the situation, no matter how powerful the enemy is, there will always be places where the opponent is vulnerable to attack, and there will always be loopholes that are neglected.
According to the actual situation, attacking the enemy's most vulnerable place with the greatest strength can achieve the effect of quick victory! Active attack is the key to unarmed combat, because only active attack can subdue or even kill opponents!
Keeping the balance of the body and keeping the enemy out of balance is a very important factor to defeat the enemy in the battle. Whether on the battlefield or on the street, the first reaction after meeting the enemy should be to quickly adjust to a defensive posture. Protect yourself first, then you can defeat others ~ ~
There are many general defensive postures. Here is a simple and practical posture! Don't tell me you are Huang Feihong's apprentice ~ I don't need to commit suicide with that gesture, it's too difficult! ) The feet are shoulder width apart, the heel of the left foot and the tip of the right foot are basically in a straight line, the upper body leans forward slightly, and the knees are slightly bent. Be careful not to make your legs stiff!
Keep your hands upright, at least your left hand upright to block your opponent's attack, about 15 cm away from your face, with the outside of your palm forward and facing the enemy sideways. This position is a bit like boxing, but the balance is better. This position can keep your balance to the maximum before contacting your opponent.
When fighting with your opponent, remember to adjust your center of gravity according to the actual situation, and tilt your feet slightly outward to maintain balance! Of course, if you think your voice is as good as Jacky Cheung's, remember to shout to confuse the enemy's spirit ~ ~ (remember the endless chatter of the masters before the martial arts movies ...)
It is very important to use the enemy's momentum to ensure your accuracy and speed in battle!
Collision attacks usually appear on some tall and strong opponents, especially in some countries, waist throwing, shoulder throwing and top throwing. The prelude of these plays is collision!
Not for Asia (that bastard country! The average height per person is about 15 CM lower than that in Europe and America. The only way to deal with collision in attack is to use and dodge, otherwise it will be too ... (I don't know others, but I won't go to that unhappy person. A few years ago, I played a friendship game with a Russian soldier and was swept by that guy's shoulder. My ribs hurt for a week, and my breath hurts! )
Making good use of the enemy's momentum is another operational principle. Chairman Mao said well that we must fight.
Slightly underestimate the enemy and attach importance to the enemy tactically! When there is a fight, you should always assume that your opponent is n times stronger than you, and try not to compete with your opponent physically immediately.
Use your opponent's momentum and physical strength to subdue your opponent. For example, when you see your opponent coming, take a big step sideways while adjusting your posture, quickly flash past your opponent's attack or impact, and trip your opponent by the way. .......
When fighting the enemy, there is absolutely no time for you to think about what moves to use! Without your handsome and POSS time, any fighting action must be as smooth as human instinct to be effective!
When training fighting, you must try your best to speed up your movements from mastering the basic essentials of fighting. Every movement and move should be accurate, and then you can improve your moving speed through constant exercise, sparring and accumulation of actual combat experience!
Finding the right target is a compulsory subject for a combatant. Fighting is a life-and-death struggle between people, and the weakness of a fighter is his own weakness. These positions listed below are basically the most vulnerable and vulnerable places in the human body. Let's see what is missing!
The human body is divided into three parts in fighting: head and neck, trunk and limbs. The key parts of each part are:
Head and neck: ears, temples, eyes, bridge of nose, upper lip, chin, Adam's apple, throat, side of neck and back of neck.
Trunk: clavicle, armpit, solar plexus, abdomen, crotch, ribs, waist and spine.
Limbs: fingers, wrist joints, elbow joints, shoulder joints, knee joints, ankle joints and instep.
As long as you attack these key parts in combat, you can at least hurt people. If it is more serious, you'd better not look for untrained attempts, which will kill people!
In an important part of the human body, as long as it is lightly oppressed or attacked, it may cause injury and death! So ~ ~ ~ ~ Hehe, if a brother is willing to follow suit, just remember! The action must be from slow to fast, from light to heavy, and gradually increase the attack power through training and adaptation. Don't kill your sparring partner ... you'll lose money!
Let's talk about some important attacks on the head and neck!
1, Ear: The general way of playing is to wear traditional martial arts with both ears, so it is best to attack from behind! Keep your hands cupped, and at the same time verbally attack the enemy's ears, especially remember to use hard palm roots to exert force, the effect is better!
Generally speaking, being visited by an adult man for such a short time will puncture the enemy's eardrum, shock his nerves, or cause ear bleeding. If it's heavier ... it's a concussion, or it's over!
2. Temple: Why is the temple one of the primary goals of every soldier? The bones in the temple are fragile, with an artery and a large number of nerve plexus concentrated under the skin. A slight blow, at least a moderate concussion, and a heavy blow will only have one consequence ... (I saw a woman who was less than 160CM tall and hit a guy who was at least 178 with a vegetable basket, killing her with one blow! That man is a city manager. He goes to the vegetable market every morning to confiscate other people's things. There are more than 1000 plastic washbasins at home. ...
3. Eyes: You should know the Shuanglong Pearl in traditional martial arts, right? Pierce the enemy's eyes with the index finger and middle finger in a V shape, and keep your fingers and wrists straight! But generally untrained people can't play this trick well. First, the opponent will not stay put and let you aim. Second, there are deviations in the exercise of power. Maybe someone wants to stick it in his eye, just stab him in the nose. ......
Here is a method with high safety factor and high success rate. Poke each other's eye socket with the second joint of index finger and middle finger in melee, especially in melee. This game has short attack distance, short power process and easy to hit the target!
4. Nose: Anyone who has fought knows the consequences of a slap on the nose, right? But most brothers are used to frontal attack, which looks good, but I think it is better to attack from the side, especially to hit the bridge of the nose with your palm or fist, at least temporarily blind!
If you use it hard enough, you can also embed the fragments of Bilianggu into the enemy's brain and kill it with one blow! If it's already airtight, try to hit it from bottom to top with the back of your hand. As long as you hit it, it will be lively ~ ~ ~ You can see human secretions of different colors in one minute!
5, upper lip: It is estimated that not many people know the upper lip. The upper lip is the junction of nasal cartilage and hard bone. The nerve here is very close to the cortex and is one of the key parts of the face! You can hit the enemy's upper lip with your palm or a small fist with a slightly upward angle, even if it is gently for a while, the feeling of pain ... I was dizzy with pain and my legs were shaking!
6. Chin: Attacking with the back of your hand is safer and more effective than punching! Attacking with fists may hurt your fingers and take a long time, so your opponent will guard against D!
7. Adam's apple: The attack method advocated is to attack the Adam's apple with the outside of the palm, but I want to share it with you here ~ Personally, it's not bad to attack with a small fist. D, there is another way to play, that is, open your right hand in a figure of eight, just like grabbing the other person's neck and slamming into it, hehe ~ ~ The best effect I have tried is to vomit wildly during my ten minutes of sparring, and the breath in the afternoon is bloody!
8. Throat: Do you know the exact location? That's the nest under the neck! The general method is to poke, straighten with one or two fingers and quickly poke the depression in the lower part of the throat. The effect is obvious, at least it can make the opponent feel severe pain, and if it is serious, it will suffocate and cough. If it is more serious, if it pierces the throat cortex, then ......
9, the outside of the neck: put your hands on both sides of the neck and feel it. Did you find those two blood vessels? Suddenly attacking the outside of your opponent's neck with the outside of your palm (if you don't find blood vessels, I'll explain, just a little below your ear) can make your opponent unconscious immediately. This method can be used both forehand and backhand, and you don't have to stick to your position or use your right hand. If you fight like this, your opponent will be unconscious because of the blow to the carotid artery, jugular vein and vagus nerve, but he will not be killed immediately, which is more suitable for pure defense.
10, back neck: slam the opponent's back neck with the outside of the palm and the outside of the fist. The general idea is that one blow will kill! This method is usually used when the opponent bows his head forward or does not protect his upper body with his hands. This style of play was the most common in the European battlefield of World War II. It is usually used to attack enemy sentries, and sometimes it is also used to rob ... ah ~ you know?
Let's stop here and look at some positions of the head. Please let us know if there are any omissions or errors. I'm waiting for the master's plank brick ~ but don't hit the position I said, someone will die ~ ~ ~ ~ D!
The head and neck are all finished, and it's time for the trunk!
The structure of the human body is very strange. All bones have the function of supporting human weight and protecting internal organs, just like a suit of armor! But even the best armor has holes to drill. Now let's talk about the weak parts of the trunk.
1, clavicle: there is a height limit for playing this position. If your opponent is half a head taller than you, forget it. It is estimated that your attack has no effect unless he is sitting or squatting. Cutting the opponent's clavicle with the outside of the palm can break the opponent's clavicle and immediately paralyze the opponent, at least making the opponent's arm unable to lift! Here I talk about my personal experience. If the height difference is too big, you can attack with elbow joint, and the effect is better.
2, armpit: there are thick nerves under the armpit, hitting the armpit can make the opponent feel severe pain, leading to local paralysis. It seems that in traditional martial arts, that place is called' storing blood', and it is generally not allowed to attack casually. This method is suitable for attacking with the tip of the boot when the opponent falls to the ground, making the opponent lose his resistance further!
3. Sun Cluster: This place is the heart. Everyone knows the' black heart of Hu Tao' in traditional martial arts, right? It's aimed at the solar plexus! To attack this part, it is generally advocated to poke with a pointed fist. It is more penetrating and effective to attack the solar plexus with a pointed fist than with a fist or palm!
Any penetrating attack on the solar plexus can make the opponent feel severe pain, or stumble forward, or simply collapse on the spot; Violent blows can also have the effect of killing with one blow!
4, abdomen: this position is suitable for attacking with a small fist, that is, the fist edge. The general attack on the abdomen is the premise of other attacks. If the opponent leans forward after being attacked, you can hit the face with your knees or hit the back of your neck with your palm!
5, crotch: I don't need to elaborate on this? We are all men, so it's better to leave some room. If there is a eunuch, it will affect the happy life of the family. ......
6. Ribs: Attacking the front or back of ribs can produce good results, but my opinion is that attacking the opponent's right rib, because the liver is located below the right rib, attacking the right rib will cause serious damage to the liver!
When attacking ribs, the outside of the palm, the outside of the fist, the folded second knuckle, the heel and the knee can all be attacked, with little difference in effect.
7. Kidney: Is the scientific name kidney? There are some great nerves branching from the spine under the renal cortex. If you hit this part, you can damage your opponent's waist and cause serious nerve vibration. At least you have to go to the hospital for a few days.
When hitting, the outside of the fist, the folded second knuckle, the knee and the toe of the boot can all be used, and the effect is similar!
8. Spine: The spinal cord is in the spine. When hitting the spine, it will lead to dislocation of the other side's spinal joints, both light and heavy! Among them, the attack effect of knee, elbow, heel or toe is better. It is recommended to attack the opponent's belt above 7 to 9 cm, which is weak!
Generally speaking, the best defense is to attack, and you should also ensure your own safety before attacking. The life-and-death fighting in martial arts novels, the final result is mutual destruction, which is by no means the center of the battle!
In fighting, the most dangerous thing is the opponent's arm attack, but the most common thing is to attack the opponent's arm!
First of all, talk about the attack of knuckles. Take the enemy attacking from the rear waist as an example. When the other person holds his waist from behind, one hand holds one finger of the other person, and the other hand must hold the other person's wrist tightly. Don't press his fingers on his joints while pulling down his wrist, and then you will hear the crisp fracture sound and the heartfelt cry of the other party. .....
Wrist attack is also a common attack method. Breaking the opponent's wrist in any direction will cause severe pain. The general practice is to put your thumbs on the back of your opponent's palm and fold your opponent's wrist at right angles to your forearm. So that the opponent can quickly lose the ability to attack!
In China Wushu, there are countless methods to break joints, all of which have strong attack effects, but the key lies in mastering the fighting skills and being familiar with the human body structure, so as to achieve the goal of defeating the enemy with one blow and killing with one blow. So exercise for a long time and keep practicing (be sure to ensure safety! ! ! ) is the key to mastering fighting skills!
Fighting skills can refer to Thai boxing, Jeet Kune Do, and Taekwondo. If you want to kill the enemy, refer to military fighting.