第一步 – 进入形状

如果你希望能够为自己辩护, 如果你没有毅力拖垮攻击你的空调在世界上最大的技术工作，只有如此有效. 空调是武术训练中最被忽视的一个方面.

心肺调理 – Remember the old saying, “Fatigue makes a coward of all of us” Adages like this one become old sayings because of the truth behind them If you are worn out in the first 30 秒, you will soon be overcome no matter how good your technique I suggest Interval Cardio Training interspersed with more traditional long duration (no more than 40 minute) Çardio training.

Stretching – Most martial arts emphasize stretching, so normally this area is not neglected. Flexible muscles are a great benefit in all arts including grappling. Watch a B.J. Penn match and you will see the benefit of flexibility and dexterity in the legs.

Weight Training – Strength is generally not emphasized in martial arts training but it is a quality that will help you defend yourself. Your techniques will be more effective, if you have more body strength. I lift weights in a bodybuilding manner because it is the safest weight training particularly as you age.

Nutrition – 70 percent of how you look and 80 percent of how you feel is based on what you eat I can tell you from personal experience that a great workout program cannot make up for a poor nutrition regimen.

I strongly suggest watching your carbohydrate intakee, if you want to lose weight I lost over 30 pounds by eating green vegetables and having no starchy carbs for dinner. Fat tends to get the bad wrap in nutrition circles. Yet we have been preaching low fat diets for over 30 years and are fatter as a nation than ever. White rice, white bread and white pasta are the main culprits in the American diet.

If you are serious about defending yourself, do not neglect physical fitness. Technique is important but it will only help you survive an attack so long. You need to be able to last physically, so you technique can carry the day.

 

 

 

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