First, expand chest type. The palms of both hands serve as support points, arms spread apart, shoulder width, or width wider than the shoulder, and the back, waist, and buttocks are in a straight line. The elbows are firm and the arm can be flexed. This method mainly exercises chest muscles, upper arm triceps, and abdominal muscles.
Second, shoulder type. The action is the same as above except that the distance between hands is narrow, and double fists are used as supporting points. This method of exercise is arm strength, but also can increase the power of the wrist and the hardness of the boxing. During practice, it should be noted that the selected support floor can be soft and hard, and the wrist support should be tightened to avoid sprains.
Third, iron cattle arable type. Use punches or palms as support points. Hands on the floor, arms spread out, shoulder width. Feet to the ground, both hands parallel. The head is inclined to the front of the front and the forefoot, hands, neck, and waist are all put together. At the same time, the waist falls down and close to the ground. Then the hips are upturned, the waist is lowered, the body is pulled back and the whole movement is completed. Oblique oblique movements can be repeated. This exercise focuses on the neck and strengthens the back muscles, wrists, and ankles.
Fourth, finger exercises. The ten fingers are the main support points, and other actions are the same as the former two methods. As the power increases, the fingers on the ground can gradually decrease. This method is mainly used for finger exercises to enhance the grip, grip, and force of the hand and force the fingertips. It should be noted that if the finger strength does not reach the strength of supporting the body, you can first let the fingers practice against the wall, body braces. After the accent is gradually increased, gradually put it on the level ground to practice to prevent finger injuries.
Fifth, the carp lotus style. On the side of the body, single-handedly or single-handedly (usually a single fist), braced the ground, crossed legs. For example, with a right fist spanning, the left arm stretches upward and the arms are cross-shaped to grasp the balance of the body. The inner side of the left foot and the outer side of the right foot support the ground. When the arms are bent and supported, the waist is pushed hard and the head and waist are thrown back, like the squid lying on the plate, and then the original style is restored, and then the support is repeated.
This method mainly exercises deltoid muscle (commonly known as "tiger's head muscle"), upper arm, waist and abdomen. If you do not have enough power during practice, you can choose a softer ground first, and use sufficient force for the arm.
Six, inverted style. The beginners can attach themselves to the wall and put their feet on the wall. Their hands are the same width as their shoulders, their arms bent, and their bent arms pressed. In the later period, the feet can leave the wall to do push-ups. This method mainly trains the strength of the neck and arm. Pay attention to mastering body balance while practicing.
Seven, weight exercises. The action is the same as expanding the chest and shoulders, but placing heavy objects such as dumbbells on the back. After the strength of the arm is strengthened and the body movements are coordinated, the weight of the weight can increase in turn.
Eight, single palm or single boxing practice. The action is the same as the chest expansion and the clip shoulder style, but the palm or single fist is used to alternately support the hands when doing the action. This method mainly exercises single arm strength. If the arm strength is not enough, you can start practicing on the slope first. As the strength increases, you can gradually raise the supporting point of the foot. Finally, you can support it with a single palm or a single fist or even a finger. Exercise step by step.
It is emphasized that physical balance should be paid attention to during exercise, and the movement of each part must be coordinated so that the weight of the muscle is even and the exercise effect will be better.
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