Punch resistance training, Sanda punch resistance ability training

Let's introduce the abdomen first, because the abdomen is very meaty, there are many ways to practice abdominal muscles to resist beating, first of all, you must exercise your abdominal muscles, the exercise methods are: push-upsSupine push-ups, etc.

Among them, there are three ways to do supine push-ups:1Sit-ups:

Lie flat on the ground with your lower legs resting on the long board, and use the strength of your abdominal muscles to make your upper body sit up. Don't stretch your head too far forward to touch your legs, so that your back will leave the ground and your hips will share the work that should be done by your abs. When restoring, the shoulders slowly fall back to the ground, and the abdominal muscles are always tense.

Many people like to put their hands behind their heads when doing this exercise, but when sitting up, the hands only pull the head forward, which is not helpful for the abs, and the situation is different when the fist is placed in front of the chest. 2.Sit-ups with legs crossed:

This is an advanced movement that allows you to work on both the upper and lower abdomen. Lie on your back on the ground with your right leg bent at the knee and your lower leg parallel to the ground. Then put your left foot on your right knee, gently support your head with both hands, contract your abdominal muscles and pick up your upper body.

At the same time, raise your hips up and do a sit-up motion. When restoring, the shoulders should not touch the ground, and the buttocks should be slowly lowered so that the abdominal muscles are always in a state of tension and contraction. When you're done, switch to your left leg and do the same.

3.Sit-ups: Work on the external oblique muscles.

Lie on your back with your legs bent and your knees together on your side. Place the leg on the side of the road arm flat. Fingers spread out on the ground.

Bend your elbow with your other arm and rest your head lightly on your head. When sitting up, the torso must not rotate, directly pick up, and the legs must not move. Tighten your abdomen completely, and your shoulders do not touch the ground when restoring.

Then do the same on the other side.

Exercising abdominal muscles is hard work, requiring a high degree of mental concentration and the willpower to push through the limits of the body. When the body can't bear it, you have to grit your teeth and persevere, so that you can train your abdominal muscles well.

Of course, if the abdominal muscles are developed, it cannot be said that they will be able to resist the beating, but also cooperate with some methods, mainly consciously slapping the abdomen. First of all, you should breathe in the dantian, tense your abdomen when you hit, hold your breath or exhale out, but never inhale while slapping. The intensity of the slap varies from light to heavy, from slow to urgent.

You can clap with your own hands, or you can practice with two people on each other. Remember: take it one step at a time, don't rush it.

The basic training is sparring sparring.

Physical resistance training is relatively effective for physical training than psychological training, and the level of training is also reflected in two aspects, namely, the player's muscle mass and body surface and internal organs' ability to withstand blows. The muscle mass of actual karate players is mainly manifested in muscle strength and muscle tissue structure. There is no doubt that through special muscle training, thickening muscle fibers and strengthening tendon structures play an important role in cushioning and resisting blows.

1. Row play on the head, face, torso, abdomen, arms, and legs into the tibia. If you bring your own gloves, or have your partner wear gloves and tap or kick them with gradual force; For example, if the abdomen is hit with a foot target row, the two sides wear light protective gear and do not defend, and try to lift and kick the conversion practice with each other in a controlled manner.

2. Solid ball practice method. This practice is mainly used to develop the strength of the abdomen and enhance the resistance of the chest, abdomen and ribs. The weight of the heart ball is generally 2.5 kilograms.

In pairs, the practitioner lies on his back with his legs together, folds his hands behind his head, tightens his jaw, and lifts his head as far off the ground as possible. The companion stands on both sides of the practitioner's hips with his legs apart, holds a solid ball in both hands, and makes it according to the needs of the training, so that the ball will fall naturally, or throw it hard, hitting the practitioner's chest, abdomen, and ribs. When the ball is about to hit, the practitioner should quickly close his abdomen and legs, and at the same time exhale through his nose to resist the attack.

With the rapid development of boxing and the continuous improvement of sports technology, athletes are at greater risk of injury, which means that modern boxers need stronger bodies with higher resistance to strikes. Here's what I've put together for you: Sanda's Strike Resistance Training.

Sanda's ability to resist blows.

First, hit the head

The practitioner spreads his feet apart, grits his teeth and raises his neck, alternates his hands on the face and the top of his head, humming in his mouth, or striking his head on a stake or sandbag.

Sanda's ability to resist blows.

Second, hit the back

A stands in a half-lunge, holding his hands in fists in front of his abdomen, and clamping his arms together; B is located on the side of the body of A, and hits the back of the nail with the instep of the foot from light to heavy, and A sprays through the nose.

Sanda's ability to resist blows.

3. Hit the ribs

The practitioner spreads his feet left and right apart and is shoulder-width apart into a semi-squat position, his left hand is held above the top of his head, the center of the fist is forward, the right fist is pulled from left to right, and then the left rib is slapped with the arm and the elbow bent by the heart of the fist from the armpit downward. Then put your right fist on your head, and slap your right rib with your left fist according to the essentials of your right fist.

Sanda's ability to resist blows.

Fourth, chest blowing

The practitioner's feet are shoulder-width apart, slightly in a half-squat position, the left fist is placed at the waist, the right arm is bent at the elbow, the fist is inward, and the left chest is patted from top to bottom.

Sanda's ability to resist blows.

Fifth, hit the abdomen

Feet slightly wider than shoulder-width apart, legs slightly bent, two fists left and right, fist center inward, fists from top to bottom to slap the abdomen, slap the nose outward when slapping, abdominal muscles bounce outward with the sound.

Sanda's ability to resist blows.

Sixth, the striking arm

The left and right feet are shoulder-width apart, the left arm is straight and the fist is clenched, the center of the fist is to the right, the right fist smashes the outside of the left arm from top to bottom, and then smashes the inside of the left arm from bottom to top, the left fist smashes the right arm according to the right fist action essentials, and you can also use the sides of the arm to hit the stake or sandbag.

Sanda's ability to resist blows.

7. Leg hits

Stand in an upright position, cross your waist with your hands, step up with your left foot first, and use your right instep to knock the muscles on the back of your calf from top to bottom. Then hit the front of the left calf with the right heel and the right leg according to the right leg movement, or you can smash the legs with your fist or hit the stake or sandbag with the sides of your legs.