How to train your physique and improve your ability to fight

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

Strength, endurance and flexibility are all indispensable.

A measure of physical fitness consists of strength, endurance, and flexibility. If you want to improve your physical fitness, you should also start from these three aspects. Strength refers to the explosive power of a certain part of the body's muscles; Flexibility refers to the range of motion of the joints and the elasticity and stretching ability of ligaments, tendons, and muscles.

Endurance refers to the ability of the human body to overcome fatigue when working or exercising for long periods of time. Due to the interrelatedness of the three, any kind of functional decline will affect the overall physical fitness, and special attention should be paid to the combination of the three when exercising, all of which are indispensable.

The general principles for doing these three types of exercise are: 1. It varies from person to person. When choosing the content and method of exercise, the exerciser should determine according to gender, age and physical condition. 2. Perseverance. Human tissues and organs are "used in and discarded".

Target. If you don't exercise for a long time, your organ function will slowly fade and your physique will weaken. In order to keep exercising, it is best to set the exercise time in the daily schedule and form a habit. 3. Step by step. Exercisers should not rush and should raise their exercise goals reasonably.

The three qualities are practiced separately.

Specifically, strength training can be divided into upper limb exercises and lower limb exercises. To exercise the strength of the upper limbs, you can choose pull-ups, push-ups and other exercises, or with the help of dumbbells, tension machines and other equipment; To exercise the lower limbs, you can choose to squat, jump steps, run quickly, etc. People with less strength should pay attention to appropriately reducing the number of exercises, such as doing fewer pull-ups each time, and jumping fewer steps when jumping steps.

Endurance exercises can be divided into aerobic endurance and anaerobic endurance. Aerobic endurance exercises include long-distance running, swimming, mountaineering, aerobics, etc.; Anaerobic endurance sports include burst sports such as sprinting, high jump, long jump, etc. People with poor explosiveness should pay attention to shortening the distance of movement.

Take long-distance running as an example, you can start with 500 meters per day and gradually transition to 800 meters, 1000 meters, etc.

Flexibility exercises stretch the whole body, and you need to be consistent to see results. People with poor flexibility should take care to reduce the range of motion when exercising. The best flexibility exercise is outdoor jogging, which can stretch all organs of the body, relax and keep the exercise fun.

Practitioner: Five aggregates and six dusts - Scholar 17th Grade 7-3 15:42

Layering activities can not only exercise the body in an all-round way, but also improve physical fitness, and carry out layering activities in the long part, which can improve the strength and durability of muscles and enhance the elasticity of muscles. In particular, it can make positive changes in the structure and function of human muscle tissue, which can greatly slow down the aging process of muscles, prevent muscle decline, eliminate the occurrence of "muscle hunger" phenomenon, and increase the amplitude and flexibility of joint and ligament activities. By layering various fitness and calisthenics exercises, the coordination and rhythm of the body can be improved.

Long-term complete sets of fitness and aerobics exercises not only have a good impact on the internal organ systems, but also can develop endurance quality. In addition, long-term morning exercise activities can also enhance the body's resistance to diseases and basic activity ability.

force, and the ability to adapt to natural meteorological changes; It can also improve mood and regulate mental state, thereby improving people's physical fitness and quality of life.

It's so clear upstairs.

There are many ways to improve the body's ability to resist, and it is recommended that several effective methods must be effective.

Specific ways to improve the body's resistance ability:

1. This movement, in the case of daily equipment, can also be trained by standing on one foot;

2. This action can still be practiced without equipment in daily life;

3. Students can ask the school teacher for a solid ball for training to increase finger strength;

4. Usually you can do lateral push-ups at home for training.

Precautions: Pay attention to safety when practicing, don't practice all the time, it's better to take a proper break.

Actual combat confrontation is one of the charms of basketball, but you must make reasonable use of physical contact, otherwise you can foul and get injured. If you think it's enough dry goods, remember to like it, and pay attention to support a wave!

Physical resistance training.

Physical training is relatively effective compared to mental training, and the level of training is also reflected in two aspects, namely the muscle mass of the player and the ability of the body surface and internal organs 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 blowing, such as strong rectus abdominis and medial and abdominal muscles, which can better protect abdominal internal organs; Strong neck muscles can minimize the ** damage caused by blows to the head, which is why Muay Thai and boxing combat karate players emphasize neck muscles and abdominal muscle exercises. In short, strong musculature can greatly enhance resistance, and of course, combat karate fighters must avoid muscular structures that resemble those of bodybuilders.

For specific training methods, please refer to the previous strength training content.

Anyone who is hit will cause different degrees of consequences, although there are some individual differences, but people who have been trained to resist blows are more tolerant of blows than ordinary people, and are less likely to be injured; It is an indisputable fact that fighters with a high level of anti-striking training are better able to adapt to high-intensity confrontations and withstand heavy blows than ordinary fighters. The superb ability of actual karate players is not innate, but gradually formed through the arduous and efficient training of physical resistance ability. There are many methods of training the ability to resist blows on the surface of the body (bones, muscles) and internal organs, and in addition to actual combat training, actual combat karate players mostly use the following methods to develop:

1 Pair of heads, faces, torso, abdomen, arms, legs and tibia platoons. If you bring your own gloves, or have your partner wear gloves and tap or kick them with gradual force; For example, hitting the abdomen with a foot target; "If both sides are not defending with light protective gear, they try to play each other's kick and kick conversion exercises in a controlled manner (Fig. 73).

2 Solid ball practice. This exercise is mainly used to develop the strength of the player's abdomen and enhance the ability of the chest, abdomen and ribs to resist blows. The weight of a hollow ball is generally kilograms.

There are two ways to practice: (l) In pairs, the practitioner lies on his back with his legs together, crosses 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 buttocks with his legs apart, holds a solid ball in both hands, and makes the ball fall naturally according to the needs of the training, or throws it hard, hitting the practitioner's chest, abdomen, and ribs.

At the moment when the ball is about to hit, the practitioner should quickly tuck his abdomen, close his legs (the angle between the upper and lower legs is about 45 degrees), and exhale through his nose to resist the attack (Figs. 74, 75). (2) In pairs, the sparring partner straddles the head of the supine practitioner (the practitioner lies on the ground with his hands apart), and the solid ball in both hands falls down to hit the left and right ribs and the front of the abdomen of the practitioner several times, and the practitioner should exhale with tight muscles at the moment the ball hits. The actual number of solid ball exercises varies depending on the level.

Some champion karates practice 20 times per part of each class, for a total of 60 reps per day.

You can go and practice sanda, and the first lesson of sanda will be taught by the instructor that if you want to hit someone, you must first practice being beaten.

Usually you have to collide with hard things such as trees, which is one aspect, of course, being beaten can also improve your ability to resist hits, and you can also accumulate actual combat experience. However, don't go too far, too much training in the ability to resist blows will lead to damage to the body, and in severe cases, it will cost you a long life.