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Inch Fist

Phase 1

Strength Training and Biological Practices Slightly

Phase 2

Deep Breathing and Relaxation Exercise

Role: Through breathing exercises, the mood is calmed and the body is relaxed, preparing it for the next step of the training.

Exercise method: feet parallel to the shoulder width, in a natural standing position, repeat the exercise three times to make the whole body muscle tight and then relax, and then in accordance with the requirements of the deep, long and even, when the deep inhalation exercise.

Exercises in the Inch Fist Preparatory Stance

The Inch Fist Preparatory Stance, and the subsequent training that goes with it, will be divided into three-inch and one-inch fist exercises, which will not be described again. While the three-inch punch main stance exercises help you to maintain a proper position with your opponent so that you have room to realize your full potential, the one-inch punch main stance exercises help you to master the ability to concentrate and quickly use all your energy to produce a great and perfect stance while standing at a fairly close distance from your opponent.

Four dark-colored dividing lines thirty centimeters long and two centimeters wide, with two centimeters between them, are drawn directly across the sandbag at a distance of forty centimeters from the bag, and are thus used to regulate the distance between the steps and the punches, and in a single session three-inch punch preparatory postures are practiced first, and one-inch punch preparatory postures are practiced later.

1, three-inch punch preparatory posture exercises

Stand facing the sandbag about four or five centimeters away, the right foot behind the left foot anywhere from twelve centimeters to twenty-five centimeters away. The right shoulder and the point of striking (the center line of the sandbag) are in a straight line, the right toe should be stretched outward by about ten degrees, the width between the two feet should be a little less than the shoulder width, the hands on both sides of the body are naturally hanging down and relaxed, and the eyes are naturally looking straight ahead, i.e., it is the preparatory posture for the three-inch punch.

Exercise method, according to the illustration and instructions to stand, repeatedly check whether the posture is correct, stand, maintain posture, body relaxation, stand for thirty seconds, and then dissolve the posture, repeat the practice of standing from the loose posture into a three-inch boxing preparatory posture, continuous to do a minute kind, stand ready to stand, in accordance with the relaxation of the biological practice of the practice of the essentials, the practice of the two-minute relaxation of the standing posture, pay attention to the experience of the feeling of muscular relaxation.

2, one-inch preparatory posture exercises

One-inch fist and three-inch fist preparatory posture is the same, only the right foot in the left foot behind the seven point six centimeters away from the position. The exercises are the same as the three-inch exercises.

Knee fit coordination exercises

The role is that the training is used to generate the spring support force of the inch punch....

Knee coordination exercises are divided into the right foot heel stand and right heel lift two technical methods, practice first practice the former after practicing the latter, the right foot heel stand is suitable for most people, with a slight foot fixation can provide the maximum smooth support force and prompt the body to produce more energy, take the right foot heel lift inch punch striking method is usually suitable for heavy weight practitioners, they can be sufficiently weight through the body, and the body can be used to produce a greater energy. They can fully incorporate their weight into their strikes without losing their balance. Bruce Lee's lesser weight, but also in the right foot ahead of the right hand strikes the inch punch, also used the heel lift action, which mainly depends on Bruce Lee's good body balance, speed and timing control, at the same time, the right foot ahead of the right punch and in the foot ahead of the right punch, in the technique is a certain difference, the former is a typical three-tip phase of the power movement, in any case, lift the knee of the heel with the You must practice it carefully and master it. Because it is necessary to coordinate the training, the body weight of the heavy practitioners, it is more on the effort.

1, three-inch boxing color coordination exercises

Heel stand practice: according to the three-inch boxing preparatory posture stand firm, the feet will form a large solid support surface.

From the three-inch stance, follow the principle of the sudden weakness of the knees, i.e., follow the feeling of the knees suddenly becoming weak and falling down. The tip of the right knee toward the front of the knee, when your right knee to move forward and down six centimeters when the knee will produce a slight sense of rotation of the body, the right knee should slowly fall below the height of the left knee, at this time the angle of inclination of the left knee also follow the trend of slightly outward, and your right shoulder with the right leg knee bends to move slowly down below the height of the left shoulder, when the whole body down seven point six to fifteen centimeters or so, to fix the position of the body, that is, the completion of the three-inch punch knee In this process, the hands should remain relaxed down state, so that you can feel the knee and the body's movement, and your foot in this process always keep the heel motionless and solid state. Note: The picture shows the knee in the right foot leading the punch position, please change to the left foot leading the three-inch punch ready position, the right hand should also be naturally hanging down and relaxation.

Repeat the exercise as described above,***Practice twenty groups

2, one-inch punch knee coordination exercises

Heel stand firm exercises, stand in a good one-inch punch preparatory position, in accordance with the aforementioned three-inch stand firm heel knee coordination exercises, the line of one-inch punch heel stand firm knee coordination exercises. Note: During the exercise, drop the knees and shoulders in a vertical position, with the body slightly forward. Repeat the exercise.

Exercises for raising the heel. Standing in a good one-inch punch preparatory posture, the rules are the same as the three-inch punch heel lift knee coordination training, note that the right foot lead the front posture practice. Just be careful to drop your body a little more vertically and lean forward in a smaller arc.

Hand coordination training.

The role of the training can be to develop the speed of your punches, improve your control of the speed of punches and the ability to judge the timing of the power.

This exercise must be practiced on a sandbag. When you use your fist to hit the target, as long as just hit on its surface can be, no need to gravity strike, note that training can only be used in the vertical style of the Japanese fist to hit the target, but at this time you can not blindly use the inch punch essentials to strike, so as to avoid frustration of your wrist, the correct practice of the vertical style of the Japanese fist to hit the sandbags, your hand should be naturally bounce back to the distance of about fifteen centimeters.

1, three-inch punch hand coordination training

Set up a three-inch punch preparatory position about forty-five centimeters away from the target of the sandbag with your left foot in front of the collar.

Standing firm practice

Standing three-inch punch preparatory position, the right hand in accordance with the three-inch punch preparatory position hand type, maintain a relaxed state, slowly dip up towards the target aligned to strike, at the same time your knees began to go down, when the action of the downward movement caused by the body to have a feeling of downward movement in the moment, your right hand quickly held into a vertical type of Japanese boxing on the target, when the fist struck the target when the fist struck the surface of the sandbag. When the fist hits the surface of the sandbag, you should immediately return to the relaxed state, the whole action should be completed instantly, so repeat the exercise.

Practice reference selection

Here are two methods for you to choose from in the above three-inch fist hand with the practice of hand coordination exercises, that is, stand into a preparatory position hand, right hand on the left side of the elbow raised, palm inward, when the right fist strikes instantly, the palm of the hand is also lifted at the same time to match the body with the coordinated action, in your right hand slowly aimed at the target when the right hand immediately clenched into a fist to strike the target, while the left elbow with the rapid pull to the target. At the same time, the left elbow with the rapid pull to the limit of the dare, requiring action, the two hands with the coordination of the action, the action can make you feel the body balance and make the action smooth.

Exercises to raise the heel

Standing three inches of the fist in a preparatory position to practice, the method of action, the essentials and to raise the heel of the knee with the coordination of the exercise and stand firm with the coordination of the hand with the exercise is the same, the only difference is that the action of the right shoulder a little bit in front of a little bit and the exercise requires you to coordinate the whole body parts of the coordination of the exercise. Repeat the exercise.

2, one-inch fist hand coordination exercises

Set the left foot from the sandbag thirty centimeters away from the lead one inch in front of the preparatory position

Standing firm on the heel of the exercise

Two hands are naturally relaxed and hanging down on the side of the body, the right hand relaxes and slowly stretches forward to the target, when your right hand and the distance between the bag of sand less than seven point six centimeters, you should be the key to the sudden softness of the right knee, the body walks down and let the shoulders slightly. The body goes down, and let the shoulders slightly forward a little bit, at the same time the right hand quickly clenched into a vertical type of Japanese fists flying on the target, and naturally bounced back.

Requirements: when doing this exercise, the hand strikes must be done quickly and in an instant, because you don't have a lot of room for maneuver, in addition, when doing this exercise, you should have the same feeling as when doing the three-inch hand coordination exercise. Repeat the exercise.

Exercise of lifting the heel

This exercise method, the essentials and one-inch punch lifting the heel of the coordination of exercises and stand firmly on the foot of the hand with the exercise is the same, the difference is that the action is completed in a fairly close area, so the action is required to strike very quickly, pay attention to the repeated experience of the practice, practice has shown that, if you lift the heel of the floating fist action strikes, the target of the attack on the penetration of the killing power is very great. Practice shows that if you strike with the floating fist movement with heel lift, its penetrating killing power to the attacking target is very great, like a violent attack, and the influence of its strength will last for more than one second. Repeatedly practiced.

Ji Zi Boxing Strike Paper Exercise

The function is to further train you to have good control and coordination of all parts of your body, as well as to train you to control the speed of the inch punch, the timing of the distance and the power of the punch,

Note: The exercise should be done with vertical ji zhi boxing, do not use the inch punch technique to strike. This training is more demanding for your technical cooperation, you must proceed step by step, this exercise, unless you have mastered the technical movements of the previous exercise, and know how to protect yourself, otherwise do not enter the next step of the paper exercise, so as not to practice into the frustration of the wrist.

Basic training procedures

Hanging a sixteen open paper paper in the position of eight centimeters away from the wall, practicing with the Japanese character boxing south paper, when you improve the level, can control freely, you can move the paper close to the wall about one point two seven centimeters and then repeatedly practice the Japanese character boxing paper, so that until the paper is pasted on the wall for practice, if you can practice to the full speed full force to hit the paper pasted on the wall, will not hurt your fist, then you can go straight to the wall, then you can practice the paper, so that if you can practice to the full speed full force to hit the paper pasted on the wall, will not hurt your fist, then you can go straight to the wall. If you are able to hit the paper on the wall at full speed without hurting your fist, you can attack your opponent directly without taking any protective measures.

Specific practice method guide

Standing in the three-inch punch preparatory position, hands hanging down relaxed on both sides of the body, in accordance with the essentials of biological practice, clear all distractions, take a deep breath, and use the internal language control to make themselves relaxed, the so-called internal language, is the heart of the silent recitation of I am relaxing and other such concise affirmation of the relevant words and phrases, when you feel a flow of energy straight through your body, start hitting the paper exercise. When you feel a flow of energy going straight through your body, start hitting the paper, don't take your eyes off it, and as fast as you can, make your knees go down with the feeling of softness in your knees, and at the same time use the vertical Japanese fist to hit the center of the paper with all your strength at full speed, and repeat the exercise every time. If you master the speed control of hitting the paper in this basic training of keeping the preparatory posture position, you can no longer stand in the same place with the preparatory posture position, but in another open place where you feel comfortable and comfortable. Instead of standing in the same place as the preparatory position, you can stand in a different open position where you feel comfortable and try to strike the paper from different positions and at different angles. You should try to hit the paper from different positions and at different angles, and then hit the paper in the same place, i.e., the center of the paper. When your any position, different angles to hit the paper practice, also feel natural and smooth and have a grasp of the strike, you can move the paper toward the wall in the direction of one point two seven centimeters, and then according to the method described in the essentials of the paper repeatedly to hit the paper practice, and so have been practicing until the paper to the wall. When you finally reach full speed and full force south hit the paper against the wall, also without self-protection, it shows that you in this exercise, by the success.

Phase 3

Exercise 1: Hit the paper for five minutes.

Exercise 2: Inch Punch Sand Can

The purpose of this exercise is to develop your one-inch and three-inch hand-to-wrist techniques for explosive power.

Instructions: Find a two-meter-long smooth surface, such as a tabletop or any other smooth platform, place your prepared sand can on one end of the surface, and ask your striking hand to keep the elbow position level with the surface. Sand cans can be practiced with either the one-inch punch or the three-inch punch, and since the three-inch punch is easier to practice, sand can practice should start with the three-inch punch first.

Three-inch fist sand can practice

Exercise method: according to the three-inch fist stand in the preparatory position, hands naturally hanging down, elbow against the side of the body, and then elbow up forearms until the level of the position of the pasture into the end, and so that your fingers can be gently touched to sand cans to attack the point of contact, at this time, your hand must be open and relaxed, and the palms of the hands face inward.

First of all, slowly find the feeling, do not raise your hand and do not be nervous, just hand toward the moment of the sand cans, suddenly tighten your fist, turn your wrist upward, with the lower knuckles of the fist as quickly as possible out of the sand cans, while the whole body a tight with the force, so that you can be hit out of the sand cans. Practice for five minutes each time.

Description: when the hand strikes, your upper finger knuckles should not be in contact with the sand cans, but only lightly push your lower knuckles to turn up and strike quickly, thus creating an arc effect - this wrist technique can produce a huge penetration of the target inside the shock effect, is the key link in the inch fist power technique. Because the inch fist is an internal attack technique, your attack should not only stay on the surface of the target, but should penetrate at least five centimeters into the target.

This is achieved not only by instantaneous wrist movement, but also by focusing your mind on the true point of attack within the target, the point of penetration of the force, when you throw the punch. Therefore, you should not concentrate your attack energy too early, but rather at the moment of contact with the target. Imagine that you are punching through the sand can, so that the force penetrates through the point of contact and continues on, and this explosive force will be concentrated on your imagined point of attack and not wasted on the surface of the sand can. If you use force too early or lack the concentration of intention to penetrate the target, the internal penetration of your inch punch will be weakened, therefore, the timing of the force and the concentration of intention on the imagined internal point of attack in this exercise must be practiced over and over again to master. In practice, the distance between the starting position of your hand (i.e., the position of your finger when it touches the bottle) and the time of striking, the fist should not move more than ten centimeters. The strike must be a clean and crisp one. If the bottle is too heavy at the beginning, the distance is not far, you must insist on practicing, as long as you insist on practicing a few minutes each time, you will be in a short period of time to inch fist will be the bottle out of one meter to one point four meters or so. Of course you must concentrate, speed up and coordinate your body movements to develop and realize your full potential, and remember that the distance the jar is knocked out will increase as you continue to practice. Concentrate on practicing with your right hand, but you can also practice with both hands.

One-Inch Punch Sand Can Exercise

Exercise method: Stand in a ready position for the One-Inch Punch, with both hands hanging down naturally and both elbows close to the side of the body, make your hands into fists, but do not exert any force, and slowly extend them out, touching the sand can with the upper knuckles of your hands, while the lower knuckles of your hands are slightly backward. This is the collapsed wrist position.

From this starting position, the upper knuckles slightly forward strike, in this instant (do not wait until the upper knuckles with force) quickly turn the wrist upward, the lower knuckles quickly forward, focusing on the whole body strength, as fast as possible to hit the sand can attack the point of contact, so that the sand cans straight line backward to hit a distance, five minutes of practice each time.