Whether you are an amateur fighter determined to become a pro, or simply someone looking to get ready, there are some training fundamentals that will help any fighter get ready to fight. You'll need to learn everything from the best types of exercise, to what foods to eat, and the different forms of martial arts.
Step
Step 1. Adhere to a strenuous exercise program
Professional fighters train for months before entering the ring. Amateur fighters should do the same, not only to reach peak physical condition, but also to perfect basic techniques. Three important areas to focus on in an exercise program are cardiac fitness, core muscle strength, and muscle mass:
- Do cardio. This is the backbone of the conditioning for combat: the fighter must not only have strong endurance, but also be able to unleash a quick burst of power at decisive moments. An exhausted fighter, tends to lower both hands, leaving his vital points wide open, and fails to maintain a strong attack in the final rounds of the fight. To get the physique a fighter needs, do interval training; This exercise is proven to condition your heart quickly and effectively.
- Do core muscle exercises. A fighter's strength comes from his core muscles, which help the entire body move and work cohesively. Do exercises that involve muscle groups, such as chin-ups, crunches, squats, pull-ups, and thrusts.
- Weight training. Lifting weights helps build muscle and increase your attack power. chest, shoulder, and arm muscles are essential for upper body-oriented martial arts, such as boxing; Do flat bench presses, dumbbell military presses, lateral raises, bicep curls, and tricep kickbacks to increase chest, shoulder, and arm muscle strength. Other martial arts styles such as MMA require a more balanced upper and lower body workout; squat-thrust, hamstring curl, single-leg squat, step-up barbell deadlift, and barbell squat to increase the strength of the calf, thigh, and gluteus muscles.
Step 2. Eat muscle-building foods
In addition to monitoring your intake of vitamins, minerals, electrolytes, and water to fight fatigue and metabolic waste deposits, emphasize healthy protein intake to build muscle.
Step 3. Learn how to hit
Start with basic strokes, and make sure you work your dominant and non-dominant hands. Once you've mastered basic hitting techniques, try advanced techniques, such as:
- jab: Jab is a short stroke that is usually done with the non-dominant hand and is used to maintain distance from the opponent. To maximize the effectiveness of the jab, professional boxers twist the arm and wrist just before hitting the opponent.
- Cross punch (cross punch): Unlike the jab, which is thrown straight in front of the body, the power of the cross comes from the shoulder and is done with the dominant hand in a slightly upward motion and “across” the body.
- hook punch: A hook is usually aimed at the opponent's head or body, which is usually unprotected, and is often combined with other punches. The main disadvantage is that you will be vulnerable to backlash.
- Uppercut: Uppercut is an upward hit using one hand and is very effective at close range.
Step 4. Learn combination attacks
Like chess, fighting attacks are useless alone. However, with a well-calculated attack sequence, your attacks can paralyze your opponent. You not only need to learn to combine attack moves from your martial arts, but also how to counter the related combinations. In boxing, the most basic combination is a jab followed by a cross. You can also combine it with a hook (if you're right handed, throw a left jab followed by a right cross and finish with a left hook).
Step 5. If you are fighting barehanded, condition your fists
This will make your nerves insensitive. However, it should be noted that some martial arts "encourage" sensitivity throughout the body and prohibit methods to reduce nerve sensitivity.
Step 6. Learn how to block punches
The easiest way to block a hit is to block your opponent's punch away from you (also known as a parry). In boxing, some of the more advanced techniques include:
- Slipping: If your opponent is about to hit you in the head, turn your hips and shoulders sharply.
- Bobbing and weaving: If your opponent is aiming for a punch to the upper body (eg a hook to the head), bend your legs (bob) and bend your body out of the opponent's reach (weave).
Step 7. Learn how to take a hit
If you're learning boxing, try doing blocks. The trick, absorb the impact of the opponent's attack with gloves, instead of your body
Step 8. Find a match
The sparring will help you prepare for the real fight, train your reflex speed, develop eye and arm coordination, and get the right mindset. Make sure you train against people who are more proficient than you; without challenges, you will gain nothing.
Step 9. Develop a winning spirit
We often see professional athletes who have trained extensively and are very experienced losing important matches. This is because the competition tests physical and mental endurance. To get the right mindset, train your body until your body memorizes the moves well so that your mind can focus on your opponent; listen to music that lifts your spirits while you practice; learn to regard pain as a step to victory; imagine yourself fighting, defending, and winning; most importantly, learn to love fighting.
Tips
- Train hard, but stick to the program routine so you don't feel sore.
- Always use the bathroom before a fight (especially for defecation) to lose weight and improve agility.
- Always start your workout with a stretch. Pulled or torn joints, arms and legs will make it difficult for you to fight
- Always try to intimidate the opponent; Opponents will lose if they feel they will lose. Growl, tease and do whatever it takes to scare your opponents.
- If your opponent is much bigger, use a low kick to hit his knee. Opponents can't fight if they can't stand up.
Warning
- Don't think this article is pushing you to start a fight. If you're looking for trouble on the streets, your opponent may also be training in self-defense, have assistance, or are armed. Don't fight unless you have to.
- Try not to seriously injure anyone, including yourself. Listen to your body. If you are in pain, rest.
- If you think you've been injured, don't continue fighting. Even if your body is full of adrenaline, and you don't feel much pain, you will be very surprised when the fight is over.
