In the practice room, Zhuangzhuang, Baiqiang, Haihua and An Ning stood in front of the sandbag, and Teacher Mi said, "Can you insist on speed, strength and flexibility training every day this week?" ”

"We each purchased sandbags and dumbbells, and we also placed a sandbag at the practice grounds," An Ning reported. Every evening www.biquge.info we focus on speed and flexibility training, and each of us uses the morning and after school time to do strength training and speed training at home alone. Especially for speed training, everyone has to do more than 1,000 speed boxing punches every day, and Zhuang Zhuang has 1,800 punches a day. ”

Teacher Mi nodded with satisfaction and said: "In terms of the number of times, each of you has exceeded the standard in practicing boxing, we require 600 to 800 times a day, and you have all reached more than 1,000 times, which shows that you still attach great importance to basic skills training." This kind of super-standard training will not be in vain, and there will definitely be over-standard rewards. He looked at a few people, "Let's each of you do three sets of punches for me to see." ”

A few of them understood that this was Teacher Mi to check the results of their training. An Ning said, "Okay! We took turns to do three sets of punches for the teacher to see. Let's start by being strong! ”

Zhuang Zhuang walked to the front of the sandbag, crossed his hands together and moved his wrists a few times, then put on a boxing position and said, "Then I'll fight first!" ”

"Let's get started!" Teacher Mi spoke.

Zhuang Zhuang swung his fists and hit the sandbag continuously, and in about three and a half seconds, all twelve punches hit the sandbag. Then he took a breath and adjusted his pace again, and threw twelve more punches in a row. Take another breath and adjust your pace, and once again land twelve punches in a row. It only took a dozen seconds to finish the thirty-six punches.

"Very good!" Teacher Mi couldn't help but say, "Zhuang Zhuang has only practiced for a week, and the twelve punches have reached three and a half seconds, and the speed has increased very quickly. How many seconds was he throwing twelve punches last week? The fastest time was ten seconds, and now it only took three and a half seconds, which was reduced by nearly seven seconds at once. This speed has reached the required standard. The two-month training content was completed in one week. It's so fast! ”

An Ning looked at Baiqiang and said, "It's your turn!" ”

Baiqiang stood in front of the sandbag, and without saying a word, he started a quick boxing, and also hit three groups of 36 punches, with a total time of 16 seconds. This also includes the time to adjust the pace. It's just that the time to punch is only four seconds per twelve punches.

"It's good too!" Teacher Mi said with a smile, "The twelve punches took four seconds, which also met the prescribed standard. You didn't practice in vain! ”

Then Haihua and An Ning also played speed boxing one after another, and the two of them punched twelve times in 4.5 seconds, and Teacher Mi said that it also met the required standard. Because they are girls, the 12 punches at 4:5 seconds fully meet the prescribed standards.

"A few of you have only been practicing for a week, and all of you have reached the required standards. This shows that your basic skills are very solid, and you have trained very hard this week, which is why you have achieved such good results. As the saying goes, hard work pays off, and your hard training has paid off for your boxing to meet the standard, and it's worth it! Teacher Mi praised. Next week, we will continue to practice this and continue to consolidate for another week, so that the results of your achievements this week will become your conscious actions. After a pause, "You guys go on!" ”

The four of them continued to train. Two people practice dumbbells first, two people practice punching punching bags, and then swap with each other. Practice flexibility together for the last forty minutes.

Teacher Mi watched the four of them practice for a while, and then went out after giving guidance one by one.

Zhuang Zhuang and Bai Qiang were practicing punching bags, and after three rounds of fighting, they stopped to catch their breath, Bai Qiang said: "It seems that our speed boxing is passed, and this credit is due to Zhuang Zhuang, if it weren't for Zhuang Zhuang's close attention, I'm afraid it wouldn't have been able to achieve such a good effect." ”

"To say that our speed boxing has passed, I don't dare admit it. The reason is that we want to have high standards, not low standards. The high standard is that the average of boys is 12 punches and 3 and a half seconds, and girls reach 4 seconds, so it will work! ”

"I totally agree with what you said, let's practice for another week and see how much we can achieve, and if we continue at this rate, we will be able to achieve this rule in the next training." Top 100 emphasized.

"Yes, we're going to keep training hard. Think about it, so many people who practice free fighting, our indicators are the same as others, so how can we defeat them, so we have to be a little higher. Zhuang Zhuang said his thoughts, and this idea is still a little realistic.

Haihua said while practicing dumbbells: "Let's practice this don't worry, the teacher gave us two months, we have to practice for three weeks, we must not be satisfied as soon as we hear that we have reached the standard, we still have potential, and we must continue to train hard." Maybe we'll see even more amazing results after three weeks. ”

"Okay, then I'll listen to Haihua, and I'll keep practicing for two weeks to see what effect it can have." Zhuang Zhuang said in agreement.

Haihua smiled and said: "Okay, it's time for us to change, Zhuang Zhuang and Baiqiang to practice dumbbells, we practice sandbagging, and we have to practice flexibility when it's over!" ”

Zhuang Zhuang and Bai Qiang exchanged with Sea Flower and An Ning, Sea Flower and An Ning practiced punching bags, Zhuang Zhuang and Bai Qiang practiced dumbbells, and they soon entered a new role.

After a while, Teacher Mi walked into the practice room again, and he asked, "How are you practicing, are there any problems?" ”

An Ning stopped boxing and said: "We just discussed, although our speed boxing has reached the target, but we still want to improve it well, so we want to practice speed boxing for two more weeks to improve the current index one step further." ”

"That's a good idea!" Teacher Mi said happily, "The current training is indicative, and if you want to surpass the indicator, you have to strengthen the training." You still have time anyway, and there's no problem extending it for another two weeks in the existing time. ”

"So what else do we need to pay attention to when we go back to train on our own?" Zhuang Zhuang asked.

Teacher Mi said happily: "The question you asked is very good, when we train ourselves, we must pay special attention to finding problems, and we can't train with problems for a long time, which will legitimize the problem and affect the quality of training." He thought for a moment and said, "Speed training, or continue to increase the speed of the strike, every twelve punches for another half a second." Strength training is also to improve the speed of dumbbell activity, we want explosive power, so we need to move fast. In flexibility training, special attention should be paid to the flexibility of the upper body, because the main thing is to hit the upper body when fighting, so the upper body must be flexible enough. After a pause, "When you train, you just need to pay attention to these points." If you practice for another two weeks, you will definitely be able to exceed the standard. ”

This time, Zhuang Zhuang and the others fully understood the core issues of these three training contents, and as long as they grasped these questions after they went back, they would be able to meet the requirements of the teacher.

The training session is over. Zhuang Zhuang said goodbye to Teacher Mi, returned to the training hall, changed his clothes and walked out together. Zhuang Zhuang said to everyone: "You have to increase the number of strikes every day in training, at least more than 1,300 times. Baiqiang, Haihua and An Ning agreed.