I'm 185cm tall and weigh 68kg How can I exercise my body to improve my fighting ability in the real world?

A complete fitness program should contain three aspects: eating (diet), practicing (training), sleeping (sleep), and practicing consists of three main parts: cardio, strength, and flexibility. With this in mind, I give a training program that starts with a 5-10 minute cardio warm-up, ends with 5-10 minutes of stretching and relaxation, and is interspersed with 40-50 minutes of strength training.

Strength training is mainly:

1) back: pull-ups (pull-downs in front of the neck)

2) chest: flat bench press (seated push-ups)

3) legs: barbell squats (Smith squats)

4) shoulders: barbell push-ups (dumbbell push-ups)

5) arms: barbell curl (dumbbell curl)

6) Abdominal: sit-ups (deadlift). Training notes: training 3 times a week, every other day, about 1 hour each time, practicing the whole body, each part of a movement, bracketed movements spare, a movement of 3 groups, each group of 8-12 times, action and action between the interval of 2 minutes, between the group and the group interval of 30-60 seconds, exhale when you exert yourself, inhale when you relax, the movement should be steady and slow. A gradual increase in weight must be used to make the muscles more adaptable and thus responsive to training. Use freely adjustable weight machines for training. This allows the muscles to respond better to the resistance generated by the equipment. This is because it allows more muscles to be involved in the movement. When doing the movements, whether lifting or lowering, control the movement so that you can focus the force and avoid borrowing.　Diet: Eat small, frequent meals, moderate and high intake of eggs, milk and meat. Daily recipes are: moderate protein, less fat, high content of carbohydrates. the ratio of the 3 main nutrients should be about 25:20:55. Buns, noodles, rice and other staple foods and yams, oats, potatoes, etc. are very high in carbohydrates and can be preferred. Protein is the most important source of nutrients for muscle growth, bodybuilding trainers protein intake should be non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak and so on. Sleep: It is best to sleep for 8 hours every night, and then take a 30-minute nap at noon if you have time. By the way, the training time as much as possible to arrange in the afternoon to evening time, because the human body in this section of the physical strength and flexibility are in the best state.

Finally, I wish you success in your fitness endeavors! 14 tips to increase muscle mass: large weight, low frequency, more sets, long displacement, slow speed, high density, read and move in unison, peak contraction, sustained tension, relaxation between sets, more practice of large muscle groups, eat protein after training, rest 48 hours, rather light than false.

Who is afraid of who ah dedicated, copy must be punished