In the early morning of the next day, Wang Pengyu, Pu Yangwu and Lu Hansheng, who had been worried all night, dragged Xiang Yingying to the medical center. Pen, fun, and www.biquge.info

Liu Shuhua and Fan Yi saw Xiang Yingying with a pig's head on his head, and quipped: "Who is this?" New to the scene? ”

Wang Pengyu and the others laughed when they heard this, and they all cooperated: "Yes! This kid is called Pig Head Three, and he just arrived in the morning. ”

"Hee-hee! Ha ha! Hehe! The little nurses at the medical center let out all sorts of cheerful laughs.

Twenty minutes later, Xiang Yingying, whose face was smeared, went to see the injured Qiu Zijian and Zhang Hao.

Qiu Zijian was not surprised by Xiang Yingxing's visit, after a short period of frustration yesterday, Qiu Zijian, who was open-minded by nature, had already thought about it, since his own hardware conditions were limited, he had to do the technical aspect to the extreme, so Qiu Zijian also used himself as an example to cheer up Xiang Yingxing.

Zhang Hao also received Xiang Yingxing's visit very warmly, and after the two exchanged some practical experience, they agreed to find an opportunity to compete.

Shao Bin was a little surprised by Xiang Yingying's visit, yesterday he repaired Xiang Yingxing, but to Shao Bin's surprise, Xiang Yingying asked him a lot of questions about actual combat experience.

Shao Bin didn't hide it, but shared some of his understandings over the years, as well as the experience of many MMA rules competitions with Xiang Hero.

After visiting Shao Bin, Xiang Yingying found Dong Wenxiu non-stop, and found that all the coaches on the coaching staff were discussing this in Dong Wenxiu's office.

In fact, Kang Youpeng conveyed the results and suggestions of his conversation with Xiang Yingying to Dong Wenxiu last night, so Dong Wenxiu convened the members of the coaching staff to discuss the new training plan in the morning.

When the coaches saw Xiang Yingxing, they inevitably scolded, and Xiang Yingying had to laugh again and again, and finally coped with it.

After a whole morning of heated debate, a new training plan for the existing shortcomings and shortcomings of the Hero has finally been released.

In addition to the physical comprehensive quality training, there has not been much change, and the training intensity of kickboxing, jiu-jitsu, and wrestling has been comprehensively strengthened.

Especially in kickboxing, the practice of high-intensity, high-rep punch and leg targets has been added, and professional methods of practicing boxing such as speed balls have also been cited.

In terms of pace, it also puts forward high requirements for the heroes, rope skipping training is a compulsory subject, and it also has a good training effect on practicing footwork and enhancing the sense of rhythm of the body.

Then there are the exercises on the hero's forearms and wrists to improve his grip.

With the release of the new training plan, Xiang Hero began to make the students of the same period look frightened again.

Many students in the academy, including Lu Han and others, who met the physical fitness standard, also tried it, but none of them could keep up with the training intensity of the heroes.

……

"Choosing the right range to attack, that is, whether you can find the best distance, is the key to winning or losing. Easily deciding or fixing distances will limit your skills, so you'll have to learn a variety of offensive and defensive techniques from different distances. Let's start air strike training! Wang Minghan issued training instructions loudly.

"Remember to imagine yourself fighting your opponent and make offensive and defensive moves based on your imaginary opponent's movements. Good! Start with a jab and continue through the combination, practice five sets of three minutes each, with a one-minute break between sets. Fast! Remember what it feels like to punch! Remember the reaction of every muscle in your body......"

"Stop! Footsteps! Footsteps! Be nimble and don't stand still like a wooden pestle. Wang Minghan roared dissatisfiedly.

Xiang Yingying listened to Wang Minghan's guidance, and moved, punched, dodged, moved, and punched over and over again......

"Boxing has to be based on pace, from the rabbit jump of the fifties to butterfly steps, dance steps and sliding steps, all in order to move faster, so that they can hit the effective part of the opponent or knock out the opponent more quickly and accurately."

"You have to remember that the punch starts with the feet, the knees, the hips, the waist, the shoulders, the elbows, the wrists, and finally the punches. The focus point is best perpendicular to the effective part of the opponent, a step, a punch, an exhalation trinity, this punch is also called a joint punch, is a combination of body weight and human biological force plus the speed of sliding steps. It is fast, powerful, and sudden, and can hit the opponent from the move, making it difficult for the opponent to defend and catch him off guard. Wang Minghan corrected Xiang Yingying's punching movements while instilling advanced boxing concepts.

"Good! Take a one-minute break to start the speed ball practice, three minutes in a group of four, with a one-minute break between sets. ”

"Hold on! Hang on! Good! The last one, the moving target exercise, I will guide ...... again."

and his brutal boxing practice ended with Wang Minghan's loud roar.

Xiang Yingying was sweating profusely on the floor of the training hall, his chest rising and falling violently, his whole body was soft, and he had no strength at all.

Seeing this, Wang Minghan sneered: "This kind of intensity can't be sustained? All right! Rest for half an hour and do leg target exercises ......"

……

The next day, inside the training hall.

"Today we are going to do a sensitivity exercise, which first improves the flexibility and excitability of the neurological processes in the cerebral cortex. Only the flexibility and excitability of the cerebral cortex can make the locomotor organs respond quickly to external stimuli and quickly complete various actions. Wang Minghan introduced the relevant situation of agility training in detail.

"Coach Wang, how should I practice this kind of training?" After a period of intensive training, Xiang Hero, who obviously tasted the sweetness, performed very positively.

Wang Minghan seemed to be in a very good mood today, and explained to Xiang Yingying with a smile: "This agility exercise is auditory agility practice, visual agility practice and agility auxiliary practice. ”

"The so-called auditory agility exercise is to match several numbers to the movement one by one, for example, 1 is a straight fist, 2 is a swing fist, 3 is a flat hook, and 4 is an upper hook...... When a sparring partner shouts numbers, you react quickly to make the corresponding movements of the numbers, and gradually speed up the speed of shouting numbers after getting familiar with them, or shout several numbers at a time to increase the difficulty. In the absence of a sparring partner, you can also casually shout the digital recording yourself and then play the recording for the above exercise. ”

"As for the visual agility exercise, in fact, you have been practicing it all the time, and that is the target practice, but you have not trained enough in this exercise, you have to strengthen it."

"The last one is agility exercises, and if you want to improve your agility quickly, multi-run is a very effective way to not only improve your stride flexibility, but also improve your whole body coordination. My favorite thing back then was the mixed running training, which helped me a lot in my career. Wang Minghan said with some emotion.

"Coach Wang, tell me quickly, what kind of running method should this comprehensive run?" Xiang Yingying asked a little impatiently.

"Don't you run five kilometers every morning? Then you can completely integrate comprehensive running, that is to say, in your five-kilometer run, you can combine various running styles, such as sudden acceleration during running, sudden backward running, cross step running, diagonal running, etc., and you can also add various footwork of fighting to practice. ”

Xiang Yingying's eyes lit up after hearing this, and he nodded again and again: "This is indeed a good method." ”

Wang Minghan smiled proudly and continued, "Aren't you practicing skipping rope?" You can also incorporate fancy jump ropes into it, and constantly change in normal jumps, such as double swing, back swing, lunge jump, single foot jump, etc. This training method also greatly improves your pace, rhythm, and body coordination. ”

Xiang Yingying said from the bottom of his heart, "Okay, Coach Wang! I know! Thank you for your guidance. ”