Inch boxing is one of the three best practices of Bruce Lee's master. Anyone who is preparing for or has started to practice cut-off wants to master this stunt, but many of them will feel unable to start practicing, I have not systematically introduced the inch boxing practices in many domestic monographs or martial arts publications, and some of them are just a scattered introduction, as a result, many cut-off fans think that inch boxing is mysterious and difficult to practice. Therefore, some domestic cut-off organizations use high prices for correspondence. Imagine: "If it is really mysterious and difficult to practice, can the correspondence be successful?" In response to this situation, I have learned from my many years of experience and satisfied my friends who want to learn how to get started or cannot afford to pay expensive tuition fees, I used this site to write all of Bruce Lee's skills for your reference.
Everyone will understand the word "Inch". How can we be able to have the power of "Inch? I want to combine internal and external capabilities with the correct inch boxing techniques. Next I will explain how to do this in three steps.
I. Skill Training: External Force Training and Internal Force training.
1. External Force Training: You can use tools such as barbell, dumbbell, tension force, and arm force, as well as push-ups, squat and other hand exercises, here I will only introduce a few simple and practical dumbbell exercises. For other exercises, refer to other teaching materials or books.
(1) chest widening: the legs are separated from each other and stand up with the shoulder width. The hands in both hands hold the dumbbell on the chest Straight arm for chest widening. When the chest is enlarged (hand separated), the nose inhale Ates, And the nose breath is restored, 20 times/group to 3 groups, you can also do what you want.
Efficacy.
(2) Bending arm movement: Sit on the stool, hold the dumbbells in one hand, place the elbows in the knee, and place the elbows in the other hand, stick the elbows in the knee, and then hold the dumbbells in the lower bend and stretch out the exercises, when the elbow is bent, inhale, and breathe out when the elbow is stretched, 30 times/group for 3 groups, you can also do what you want.
Efficacy: Develops the strength of the arm, and has an effect on the force of the finger and the arm.
(3) moving sideways: The top of the body is about 90 ° forward. The hands on both hands and the shoulder are flat to the first line. Then, the hands on both hands are restored to the ground. When the hands are lifted, the dumbbells are flat, breath during restoration. If you do this for 20 times or three groups, you can do what you want.
Function: Develops the back muscle.
(4) Negative Bell sit-up: Two Hands behind the head of the dumbbell, the body on the bench, do sit-up, pull fast from the start, while the rest of the breathing slow, 30 times/group for three groups, you can also do what you want.
Efficacy: abdominal muscle force and waist force.
(5) squat with the negative Bell: Hold the dumbbell in both hands to the shoulder, and perform the upper and lower actions. When the squat is performed, the dumbbell is retained and the shoulder is retained, the breath is made, and the dumbbell is raised with the straight arm, 30 times/group, 3 groups, can also do what you want.
Efficacy: Develop the skill of all parts of the body.
(6) Hold the bell and punch quickly: Hold the dumbbell in both hands on the chest, quickly forward the punch action, jet when the punch, exhausted, 30 times/group to do 3 groups, you can also do what you want.
Efficacy: enhanced strength.
After completing the above actions, take a deep breath and Pat and massage the whole body to relax.
Note:
① Breathing: it is important to breathe in and breathe out during relaxation.
② Relax: both during and after training, relax your muscles. Absolutely close and do not exercise stiff muscles, especially after the strength, you need to relax quickly. The methods include "Pat, massage, hot bath, and mind relaxation (refer to the big success ).
③ Do what you can to improve nutrition in normal times.
2. Internal Force Training
The so-called internal force is the martial arts internal strength cultivated by breathing ideas and specific posture. Its role is to train and enrich the internal energy of the flow, and form a powerful internal force that combines "meaning, gas, and power, as for internal force theory, I will not talk much here. My friends can refer to other teaching materials. I only want to talk about some practical things here, so that scholars can quickly and simply enter the room, the author introduces two methods based on experience.
(1) station pile:
The learner's feet are separated by one shoulder and half width, and his/her toes are like grasping the earth without grasping the earth, being empty in the foot, and being bent on his knees (not exceeding the toes ), the arm is like sitting behind a stool, the center of gravity is solid, the upper body is upright, the Han chest is pulled back to abdomen, the head is straight, the head is like a small online drop, then he raised his arm and bent his elbow around his chest, his palm was inner, his fingers were relatively high, his shoulder fell his elbow, and the distance between his fingers was one punch. His palm was about one foot away from his chest, the 10 fingers are naturally separated as straight as they are. The above posture requires the whole body to relax, and then you want to put your hands around a big tree. The inside of your arms, the chest and abdomen, and the inside of your legs are like touching the tree.
Requirements: maintain a stable posture, calm, natural breathing, calm, the whole body to make unremitting, tight and not stiff, visual front, exclude distractions.
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2. How to Use inch boxing: You have practiced the internal and external power of an inch boxing, and learned how to use the existing power of an inch boxing. Then, based on this method, you can test the power of an inch boxing without hesitation, you can also show your friends "technical skills. Action essentials: the learner is still standing with a cut-off alert (Note: place a strong fist in front, and take the right foot in front of the right hand as an example ). First, measure the distance, straighten the Front Arm, touch the target at the fingertip, and hold the target position properly. Then, the front hand gently clenched the fist, raised the eye, and targeted the target. The front of the target was recovered from the target, loosen your fist and collapse your wrist, place your elbow on the ribs, align with your target, and place your chin in the back hand. At the same time, move your body to the back of the body, move your forefoot to the ground, and focus mostly on the back of your feet, after the above actions are done, you can view the target and take a few deep breaths to relax. Then, you can take a deep breath and enter the Dantian area. Then, the ground (and slightly turn outward) is pushed outward (right) twist the waist, turn the hip, show the chest, follow (turn) shoulder, shoulder trigger big arm, big arm trigger small arm, little arm trigger fist, and the original collapsed wrist punch to the target, at the same time, the center of gravity moves forward to turn the original high imaginary step into the bow and arrow steps behind the front bow. In the moment of boxing, the target's fist clenched and the internal breathing sank, blow a short breath (Sound: "ha", "Hey", "hum", etc.), compress the diaphragm, so that the abdominal cavity suddenly expands, at the same time, I want Dan Tian's energy to be sprayed out through the arm and the face, and its strength is penetrating the target. Note: (1) Relax, concentrate, concentrate on your mind, and watch the target before the action; (2) When boxing moves toward the target, it should quickly hit the target like an arrow that leaves the string; (3) the force of hitting a target is an instantaneous burst of penetrating force triggered by the body muscles, body weight, internal force, and specific technical movements of an inch punch (remember to use the force of the foot ); (4) The goal should be quickly relaxed and restored to the alert style after boxing, and then proceed to the next exercise; (5) The learner should carefully read and understand the essentials before practicing the exercises. This is the "mysterious" inch boxing technique, which can be mastered by diligence and practice. During the practice, the companion can hold a double-layer foot target (a single layer is easy to be hurt) on the chest to test the power of the inch boxing. Iii. Training Methods: After reading the technology article, you can perform the exercises. Here, I will provide the learner with a learning solution for your reference only: 1. If you have a certain combination of internal and external capabilities and a certain level of Martial Arts Foundation, you can simply practice with an inch of boxing. In a few days, you will be able to fully master the inch of boxing skills. 2. If you are a beginner in martial arts, you have to perform exercises step by step. First, perform skill training every morning and evening. You can also create a training schedule for yourself, exercise persistently, and spend about 60 days with the experience of "current force explosion" and "inch boxing essentials, you will be able to generate an inch of power. The external force training part should be trained the next day (or today using an apparatus (dumbbell) for training, and tomorrow hand training, instead of the next day). The internal force training part should be practiced every day, and the training should be at full load, do not perform too much overload. 60 days later, you can let a companion (strong) Hold a double-layer foot target in the chest to test the power of an inch fist, but a fist to knock him down ). 3. You can practice other techniques at the same time, especially when you have mastered the "existing force explosion", you can easily master other techniques based on your strength. The inch boxing technique has been fully completed. I hope that those who are interested in this technique can give a strong picture, practice diligently, and practice persistently. Soon you will find that the inch boxing technique "I will also ". What I want to talk about here is that when you practice an inch boxing, you should not be a dognish, do not be fascinated by tricks. An inch boxing is just a technology in the screenshot, after you practice other things, you can also become a "trick ", |
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