While doing strength training, don't forget about cardiovascular training, which is mainly done through endurance training such as running and jumping rope.

Now most of us live in the college, the school building is now the lowest 7 floors, then you can choose to climb the stairs, climbing the stairs is very physically demanding, so its exercise effect on the cardiovascular system is better than the flat ground, but because climbing the stairs will cause greater pressure on the leg joints, so people with leg joint problems should climb a little slower, if your whole body is normal, then you can use your fastest speed to climb the stairs, such as a 7-story building, you can run up from the first floor to the top floor, without resting, Run down again, and be fast.

After going back and forth like this twice, you usually feel tired, so you can adjust it when you walk up and down slowly, and pay attention to not sitting down immediately when your heart is beating fast, but adjust and rest.

After doing the above exercises, beginners will feel very tired, at this time you can massage your thighs and take a break to ease up.

After half an hour, you can take a warm bath, don't burn or cold, so that you can relieve fatigue, remember to rest the next day, don't need to train again, after training, you should train again every other day, so that the body can better adapt.

After 2 weeks to a month of training, you can enter the second stage, and when to enter the second stage depends on your physical condition.

By the second stage, the same training was still the same, but the number changed. The number of push-ups has changed from a set of 10 to two sets a day to a set of 25 sets a day, and it is still done in the morning and evening.

The reason why you don't arrange the evolution of five or five is because your body has been training for a period of time and has become a lot stronger, if you are in a group of 15, it will not have much workout effect, so you will arrange a group of 25 to once again bring your body to the temporary limit.

Sit-ups or two sets a day, each set of 50, as long as you are not too overweight, into a month of training, you can definitely complete each set of 50 training volume.

Squats are increased to 20 per set, or two sets a day, which are completed in the morning and evening.

The amount of training for climbing stairs should also be increased, at this time you should have adapted to the previous training, so increase the stair switchback running event from the original 2 rounds to 4 rounds, if you can't complete 4 round-trips, at least 3 should be completed with all your might, the 4th round-trip can be slowed down, and then it is better to walk slowly and relax.

The above items still use the principle of training on alternate days, do not do it every day, people need to rest to get a good recovery.

In the second stage, you should do it every day, do your best, and be careful not to strain your muscles and ligaments.

The second phase lasts up to your fitness until you can complete the above items without much effort.

Hard exercise is important, but it must not leave internal injuries, and it needs to be accompanied by a certain breathing method when you are tired.

That is, "pranayama", which is the use of reverse abdominal breathing, also called "acquired method". The qi path is to take the "mixed vitality" rather than the "meridian qi".

That is, it does not follow the order of the twelve canons. "Inhale first and then exhale, one in and one out' first lift and then down, one up and one volt. The adduction of the dantian, the destination of the qi. Inhale and exhale, do not make a sound. He also said: "Go down to the valley road, go up to the jade building, stand or sit, inhale in the throat, send it down with intention, and cut it off to the bottom." There is a way to rise, the flank bones are lifted together, there is a place to descend, and the air swallows the mouth. "The so-called lifting, that is, the air induction rises, and the so-called down, that is, the air conduction falls. The descending qi will gradually shrink and shrink, and lie in the dantian. The high bones behind the ears, the boxer is called Yulou, and it is not an acupuncture point; The position of Yukou is in the upper part of the back from the large vertebra to the spine, and the boxers are collectively called Yukou, non-acupuncture points.

When practicing sitting, you can sit cross-legged on the couch, close your eyes and mouth, put your tongue on top of your mouth, and place your hands on the lower abdomen. You can also sit on the bench with your feet on the ground and your thighs flat. Place your hands on your thighs with palms facing down. Keep your eyes closed, your mouth closed, and your tongue on top of your mouth.

During pranayama, all the way out and in and out of the nostrils should be evenly and slender, as if the lungs were not moving and only breathing through the navel.

After the qi is settled, take a breath of air, and rise into the dantian along the two thighs with the self-gushing spring of the will, and then rise into the two wedges. The flank bone is lifted upward, and the qi is delivered to the high bone behind the ear - that is, the jade building is also raised. and then up to Baihui.

When the breath is lowered, it is led with the intention with the exhalation, from the Baihui to the Yin Hall, through the entrance of the person, and then from the tongue to the throat. Therefore they will put their tongue on the roof of their mouths to catch their breath. Then it leads from the throat to the back, which is the so-called "breath swallowing mouth". From the back straight out of the front of the heart, along the Ren vein down to the dantian. The dantian qi is sufficient, then down through the perineum through the tail lube, so it is necessary to adduct the valley road to the ventilation road, and the coccyx should also go forward and upward, called "levator anal constriction of the kidney", then the qi can go straight to the door of life, the spine, the jade pillow, and reach the mud pill (that is, Baihui, Taoism is called the mud pill palace). The jade pillow point is at the back of the head and the back of the high bone, which is also a place where internal qi is not easy to pass through, so you should look inside the top of your head and guide it slowly. In this way, the cycle is endless, this is the Xiao Zhou Tian Method.

The boxing scripture has the following description of this section of the method of qi: "Tightly grasp the middle of the valley road, the tail is crepe bones together, the jade pillow is sad to look at the ding, and come to the dantian to save the news." Carefully build the road through the magpie bridge, and descend to the pond at 12 o'clock.

Suppress the heart ape and tie the horse, and set up a foundation on the bottom of the dantian.

The happiness is endless for a while, and the return to the original heart is self-sufficient. Long-term practice is self-perfecting the rigid body, and all diseases are eliminated like children. "When the gong is harvested, the qi is collected in the dantian, and the qi is gradually reduced, like a dragon and a tiger lying in waiting. Then it is sent down with intention until it springs. Shut it in.

In this way, both internal and external cultivation is encouraged.

"Alright, that's pretty much it!" Furious War packed up his books, and although he hadn't used them, he brought them with him.

"Berserk General, isn't our profession guided by magic, so as to use magic and martial arts?" Guan Yu stood up at this time and asked Wild Battle!

"Although our magic and martial arts are the main force, our magic power is not endless, so learning martial arts is also very useful!" Furious War simply answered Guan Yu's words, and then walked out of the classroom door, but then Furious War suddenly came back, "Oh, by the way, if you don't understand anything in street fighting, you can go and ask Wind Chimes and Thousand Nights, because their profession is Dragon Spirit, the natural King of Street Fighting, there is new content this afternoon, you can recall the knowledge just now!" Then the frenzy really left.

When the battle left, the people of Class A surrounded the wind chimes and the thousand nights, and asked them all kinds of inner workings about street fighting!