The most suitable boxing for fitness

Armed Police Enemy Boxing (reproduced) Armed Police Enemy Boxing Full set of graphic preparation posture: On the basis of standing at attention, when hearing the password of "Prepare Enemy Boxing", the body turns to the fighting posture to the left. As shown in the following figure: 1. The action essentials of straight punch and horizontal kick: left straight punch, right straight punch, right horizontal kick, right foot stepping down, left straight punch (not retracted), right punch under the jaw, eyes looking forward. As shown below: Requirements: Hit the ball quickly and consistently. 2. The essentials of holding the leg and shaking the head: Step on the left foot behind the right foot, put the left fist under the jaw, then push the right leg forward, step forward with the right foot, lean forward with the upper body and lunge right. At the same time, stretch your hands forward, with your knees at the same height and your palms facing each other; Then push your shoulders forward, pull your hands back in front of your abdomen, and look down at your eyes. As shown in the following figure: requirements: pedal quickly before stepping, and throw your legs hard. 3. Hook and swing combination essentials: move forward with your left foot, hook left, hook right, and swing left (not accepted). Put your right fist under your chin and look forward. As shown below: Requirements: the front hook is consistent and fast. 4. Essentials of throwing the arm backward: while moving forward, grab the left hand outward, palm outward, step forward to the left with the right foot, stretch the right hand forward, put the palm upward in front of the left hand, and then step backward with the left foot, with legs bent; The upper body quickly bends to the left and then bends downward, with hands violently pulled down, while legs are pushed straight (the distance between feet is about one foot), hips are pushed up, and hands are placed on the left side of the body; Turn left, kick your right foot down, put your left fist on your chin, put your right fist on the outside of your thigh, and look forward and down. As shown below: Requirements: Turn around, bend over, pull down and kick quickly and coherently. 5. Essentials of side kick hook action: the right foot is behind the left foot, the left foot kicks the ground, the left foot lands, and the left arm blocks the left; Connect the right hook (not the hook), put the left fist under the jaw and look forward. As shown below: requirements: the side kick should be fast and the hook should be hard. 6. Elbow-pulling and arm-pulling essentials: While moving forward, the left hand is inserted into the palm from bottom to top, the palm is to the right, slightly lower than the shoulder, and the right fist is placed in the jaw; Immediately, the right hand grabs the left wrist, the left hand clenches the fist, and the body turns right to lunge. At the same time, both hands are pulled back and the body is pressed down. Put your hands in front of your abdomen and look back and forth. As shown below: Requirements: Insert the palm quickly, then pull down and press hard. 7. Essentials of leg-lifting and neck-pressing: Turn the body to the left and back 180 degrees, copy and hug to the left, kick the leg to the left and front with the right foot (the same height as the calf), and turn right at the same time, with the left hand at the same height as the head, palm backward, right hand swinging backward, palm backward; After kicking your right foot, step down behind your left foot and step down hard. At the same time, step forward with your left foot high, with your left arm at the lower left and your right palm at your waist. Then insert your right palm forward, palm down, and at the same height as your throat (do not retract). Put your left hand on your chin and your eyes in front. As shown in the following figure: requirements: upward movement, downward movement and kicking should be rapid and consistent. 8. Side kick and cross kick essentials: put the palm of your right hand into the jaw, at the same time, step forward with your right foot, side kick with your left leg, step down with your right foot, punch straight left (not adducted), and look forward with your eyes; Turn left and return to 180 degrees in a fighting style. Look ahead. As shown below: Requirements: Fast side kick and fierce cross kick. 9. Forekick essentials: right foot kick, left foot kick, left foot kick, right straight fist (not closed), look forward. As shown below: Requirements: Push forward fiercely, bounce up and kick quickly, and keep the center of gravity stable. 10. essentials of straight swing hook: improve the left straight fist, take the right swing, take the left colored fist (don't take it back), and look forward. As shown below: Requirements: Hit the ball quickly and consistently. 1 1. The essentials of leg throwing: turn left, grab the right hand, and grab the right wrist with the left hand; Take a big step to the right with your right foot and do a right lunge. At the same time, draw an arc to the right in front of your knees, shoulder height, and look at the lower left. As shown in the following figure: requirements: step back and draw the arc quickly and fiercely. 12. Essentials of side kick: swing right, take a left straight fist, take a left kick, step on your left foot, take a right straight fist (not closed), and look ahead. As shown in the following figure: Requirements: fast hitting speed and stable center of gravity. 65438+ Turn your body 270 degrees to the right, and at the same time step on the ground with your right foot, and pull your palm on your chest after punching. Then the upper body leans forward, and then kneels on the left knee, with the left fist as high as the left knee, the right fist under the jaw and the eyes under the eyes. As shown in the figure below: Requirements: The last step is to hold your legs tightly and turn around violently. 14. essentials of stumbling and kneeling: while getting up and holding the left, stretch your right foot forward and buckle your toes (keep up with your left foot); ; ; Move your left foot to the back of your right foot, stagger your right leg backwards, turn your body downward to the left, put your left hand into a fist with the heart inward, put it under your jaw, put your right hand into a splayed palm, and put it down on your left chest. As shown below: requirements: backward, tripping, rotating quickly and coherently. 15. essentials of blocking kick: block to the right while turning right; Kick your left leg, put your left foot on the ground, punch your right straight (don't take it back), and look forward. As shown in the following figure: Requirements: block in place, kick 16. Essentials of elbow-knee combo: hit the elbow horizontally with the left hand, then hit the elbow horizontally with the right hand, then insert the open palm forward with two fists, shoulder high, pull down both hands, and punch the knee right at the same time; Step on your right foot and turn your left back 180 degrees to form a fighting style. As shown below: requirements: elbow and knee punches are rapid and coherent. Armed Police Enemy Boxing (reprinted) 53235 1235 was included in 20 10-02-08 Reading: View Collection: 530 WeChat official account Original Source Revision Find a text to recommend to a friend. How to annotate and annotate articles? The armed police's full set of graphic preparation posture for catching enemy fists: On the basis of standing at attention, when hearing the command of "preparing for catching enemy fists", the body turns to a fighting posture to the left. As shown in the following figure: 1. The action essentials of straight punch and horizontal kick: left straight punch, right straight punch, right horizontal kick, right foot stepping down, left straight punch (not retracted), right punch under the jaw, eyes looking forward. As shown below: Requirements: Hit the ball quickly and consistently. 2. The essentials of holding the leg and shaking the head: Step on the left foot behind the right foot, put the left fist under the jaw, then push the right leg forward, move the right foot forward, lean forward and lunge right. At the same time, stretch your hands forward, with your knees at the same height and your palms facing each other; Then push your shoulders forward, pull your hands back in front of your abdomen, and look down at your eyes. As shown in the following figure: requirements: pedal quickly before stepping, and throw your legs hard. 3. Hook and swing combination essentials: move forward with your left foot, hook left, hook right, and swing left (not accepted). Put your right fist under your chin and look forward. As shown below: Requirements: the front hook is consistent and fast. 4. Essentials of throwing the arm backward: while moving forward, grab the left hand outward, palm outward, step forward to the left with the right foot, stretch the right hand forward, put the palm upward in front of the left hand, and then step backward with the left foot, with legs bent; The upper body quickly bends to the left and then bends downward, with hands violently pulled down, while legs are pushed straight (the distance between feet is about one foot), hips are pushed up, and hands are placed on the left side of the body; Turn left, kick your right foot down, put your left fist on your chin, put your right fist on the outside of your thigh, and look forward and down. As shown below: Requirements: Turn around, bend over, pull down and kick quickly and coherently. 5. Essentials of side kick hook action: the right foot is behind the left foot, the left foot kicks the ground, the left foot lands, and the left arm blocks the left; Connect the right hook (not the hook), put the left fist under the jaw and look forward. As shown below: requirements: the side kick should be fast and the hook should be hard. 6. Elbow-pulling and arm-pulling essentials: While moving forward, the left hand is inserted into the palm from bottom to top, the palm is to the right, slightly lower than the shoulder, and the right fist is placed in the jaw; Immediately, the right hand grabs the left wrist, the left hand clenches the fist, and the body turns right to lunge. At the same time, both hands are pulled back and the body is pressed down. Put your hands in front of your abdomen and look back and forth. As shown below: Requirements: Insert the palm quickly, then pull down and press hard. 7. Essentials of leg-lifting and neck-pressing: Turn the body to the left and back 180 degrees, copy and hug to the left, kick the leg to the left and front with the right foot (the same height as the calf), and turn right at the same time, with the left hand at the same height as the head, palm backward, right hand swinging backward, palm backward; After kicking your right foot, step down behind your left foot and step down hard. At the same time, step forward with your left foot high, with your left arm at the lower left and your right palm at your waist. Then insert your right palm forward, palm down, and at the same height as your throat (do not retract). Put your left hand on your chin and your eyes in front. As shown in the following figure: requirements: upward movement, downward movement and kicking should be rapid and consistent. 8. Side kick and cross kick essentials: put the palm of your right hand into the jaw, at the same time, step forward with your right foot, side kick with your left leg, step down with your right foot, punch straight left (not adducted), and look forward with your eyes; Turn left and return to 180 degrees in a fighting style. Look ahead. As shown below: Requirements: Fast side kick and fierce cross kick. 9. Forekick essentials: right foot kick, left foot kick, left foot kick, right straight fist (not closed), look forward. As shown below: Requirements: Push forward fiercely, bounce up and kick quickly, and keep the center of gravity stable. 10. essentials of straight swing hook: improve the left straight fist, take the right swing, take the left colored fist (don't take it back), and look forward. As shown below: Requirements: Hit the ball quickly and consistently. 1 1. The essentials of leg throwing: turn left, grab the right hand, and grab the right wrist with the left hand; Take a big step to the right with your right foot and do a right lunge. At the same time, draw an arc to the right in front of your knees, shoulder height, and look at the lower left. As shown in the following figure: requirements: step back and draw the arc quickly and fiercely. 12. Essentials of side kick: swing right, take a left straight fist, take a left kick, step on your left foot, take a right straight fist (not closed), and look ahead. As shown in the following figure: Requirements: fast hitting speed and stable center of gravity. 65438+ Turn your body 270 degrees to the right, and at the same time step on the ground with your right foot, and pull your palm on your chest after punching. Then the upper body leans forward, and then kneels on the left knee, with the left fist as high as the left knee, the right fist under the jaw, and the eyes under the eyes. As shown in the figure below: Requirements: The last step is to hold your legs tightly and turn around violently. 14. essentials of stumbling and kneeling: while getting up and holding the left, stretch your right foot forward and buckle your toes (keep up with your left foot); ; ; Move your left foot to the back of your right foot, stagger your right leg backwards, turn your body downward to the left, put your left hand into a fist with the heart inward, put it under your jaw, put your right hand into a splayed palm, and put it down on your left chest. As shown below: requirements: backward, tripping, rotating quickly and coherently. 15. essentials of blocking kick: block to the right while turning right; Kick your left leg, put your left foot on the ground, punch your right straight (don't take it back), and look forward. As shown in the following figure: Requirements: block in place, kick 16. Essentials of elbow-knee combo: hit the elbow horizontally with the left hand, then hit the elbow horizontally with the right hand, then insert the open palm forward with two fists, shoulder high, pull down both hands, and punch the knee right at the same time; Step on your right foot and turn your left back 180 degrees to form a fighting style. As shown below: requirements: elbow and knee punches are rapid and coherent. Look at this set, I hope it helps you.