Do you want to become a professional fighter or be prepared to defend yourself in a possible street fight? Anyway, the important thing is to train and take care of your physical conditioning. Start working on your musculature and strength to fight your opponents and incorporate different fighting techniques and martial arts into your routine. Finally, adapt your diet to get all the nutrients you need and see results in a matter of time.
Steps
Method 1 of 3: Working Your Muscles
Step 1. Do interval training to optimize exercise effects
In interval training, you'll alternate between short, high-intensity workouts and long, low-intensity workouts. When setting up your fixed training, think of activities that reach their limit and are difficult to do in 30-second shots. Then think of other moves that are easier and you can finish in three or four minutes.
- For example: incorporate 30 seconds of running followed by three or four minutes of walking. Switch between the two until you finish your workout.
- Try to exercise four or five days a week apart.
- Interval training also burns more calories than normal.
Step 2. Do aerobic exercise to gain more endurance
You can do regular aerobic exercises so you don't get tired during a fight or fight, as well as being better able to resist the opponent's blows. Go jogging, swimming or cycling in everyday life. Start with a ten-minute warm-up session to prepare your body for the rest of the session before moving on to more strenuous workouts - which also helps control your heart rate.
- Try doing 45 to 60 minutes of aerobic exercise two or three times a week.
- If you go to the gym or have equipment at home, use the treadmill, elliptical, rower and the like.
Step 3. Do the bicep curl with low loads to work your arms
You need to work your arms to be able to land stronger punches and better block incoming attacks. Extend your arms down, holding a dumbbell in each hand. Use a charge that suits your skill and don't tire too quickly. Then bend your elbows and bring the weights up to your shoulders in a controlled motion. Slowly lower your arms to finish the first rep.
Try doing three sets of 15 to 20 repetitions of the bicep curl
Tip: You can gain more muscle mass if you use heavy loads, but it's better to smooth the weight to gain speed and strength over time.
Step 4. Do the slump to work your legs and abdomen
Stand with your arms at your sides and step forward with one foot. Meanwhile, bend your knees until the front leg reaches a 90° angle. Stop for a second and return to starting position. Then switch limbs to keep the workout balanced.
- Do two or three sets of 10 to 15 reps of the dip.
- You can do the slump with just your body weight or hold dumbbells to make things a little more intense.
Step 5. Do push-ups to work your arms and abdomen
Lie on your stomach on the floor with your palms just beyond the line of your shoulders. Extend your arms to stand up without arching your back. Then go back to the beginning until your elbows form a 90° angle. Stay like this for a second and repeat the movement in a gradual and controlled way.
- Do two or three sets of 15 to 20 push-ups.
- If you are unable to do the normal push-up, rest your knees on the floor during the exercise.
- You can also do a circular motion with your body when you get back to the ground to use your abdomen more and make things a little more difficult.
Step 6. Incorporate the Jump Squat into your leg workout
Stand up straight with your back straight and your feet just beyond the line of your shoulders. Bend your knees until they form a 90° angle and lower your body to the very floor without arching your back. Stay in this position, count for a second, and jump back to the beginning. Repeat the exercise as soon as you land.
- Do two or three sets of 15 to 20 jump squats to work your legs well.
- By working on the strength of your legs, you will be able to move faster and give strong kicks.
- Squat one leg at a time to make the exercise more intense.
- You can squat with your body weight alone or hold dumbbells to increase the load.
Step 7. Burpee to work the whole body
Stand up straight with your feet on your shoulders and your arms at your sides. Do not arch your back and bend your knees until they form a 90° angle. Place your hands on the floor in front of you and swing your feet back to get into the plank position. Lower your body until your elbows are at 90°, then jump back to the squat. Jump into the air, extend your legs, and start the next rep as soon as you land.
Do two or three sets of ten to 15 repetitions of the burpee
Step 8. Do the parallel to work your arms, chest and back
Extend your arms, hold onto parallel bars and lift your body in the air. Bend your elbows until they form 90° to reach down and activate your chest, back, and triceps. Stay in this position for a second and go back to the beginning.
- Do two or three sets of 10 to 15 reps in parallel.
- Use a loaded abdominal brace or shin pads to intensify the exercise.
- If you don't have access to parallel bars, do the exercise using a bench.
Method 2 of 3: Learning Fighting Techniques
Step 1. Take self-defense or martial arts classes to learn a specific style
You can study a specific style of self defense or martial art to master more techniques in less time. Look for a coach or teacher to correct your posture and give tips and guidance on the process. To do this, look for a studio or gym in the area where you live.
- Learn boxing to focus on foot movement and punching.
- Learn muay thai or kickboxing to incorporate punching and kicking into your routine.
- Learn jiu jitsu to learn how to take down your opponent.
- Learn karate if you prefer a more traditional martial art.
Step 2. Use a punching bag to punch harder
The punch is one of the most common techniques in any fight or fight and is part of virtually every martial art. Stand about 60 cm from the punching bag, close your hands and place them at face level. When you throw a punch, swing your hips toward your opponent and extend your arm in front of you. Quickly return to starting position to defend yourself.
- When you're in a fight or fight, aim for your opponent's face or stomach, which are the most vulnerable areas.
- Lock your wrist and deliver a swig down your opponent's side to catch him by surprise with a hook.
- Switch arms to throw punches so you can use both limbs well.
Tip: In the absence of a punching bag, practice punches and kicks "in the air" to optimize posture and technique. You can also use weights if you want a more intense workout.
Step 3. Learn to kick hard to be more versatile
Stand with your non-dominant leg in front of you and your body to the side. Rotate the non-dominant foot away from the other leg and your opponent. Meanwhile, lift your dominant leg and deliver a kick with your knee. Extend the limb just before making contact to use the cinnamon.
Unleash kicks of varying heights on a punching bag or dummy to get your opponent hit in the chest or head
Step 4. Learn to block blows so you don't get hurt too much
Protect your head from punches and kicks with your arms at head height. When the person is about to deliver a blow, lower your head towards your chest and use your forearms as a block. Always keep an eye on what she does to prepare for attacks.
If your opponent tries to deliver an open blow in your direction, throw your forearm into the inside crease of their elbow. This is even better if the person is armed
Step 5. Train with a partner to get a taste of the practice
Training with a punching bag or even alone helps develop technique, but fighting a real person is the best way to have a worthwhile experience. Ask a friend or colleague to train with you to optimize your attacking and blocking techniques.
Don't use all your strength in this workout (since you don't want to hurt the person)
Method 3 of 3: Adjusting Your Feed
Step 1. Include protein in your diet to optimize muscle growth
Proteins are one of the most important nutrients for the body as they take care of the health and strength of bones and muscles. Opt for lean protein sources like fish, chicken, eggs and beans. When launching, always opt for Greek yogurt, walnuts and the like.
The ideal is to ingest 0.8 g of protein per kilogram of body weight per day. For example: a person weighing 60 kg needs about 50 grams
Step 2. Eat leafy greens and vegetables for nutrients
Leafy vegetables such as spinach, kale and arugula contain vitamins and minerals important for cardiovascular health - and for endurance during fights and fights. You can also include two or three servings of other vegetables in your diet, such as onions, tomatoes, broccoli, and carrots.
- Try other vegetables such as Brussels sprouts, asparagus and pepper to get even more nutrients.
- Vegetables also give you more energy and stamina during a fight or fight.
Step 3. Swap simple carbohydrates for complex ones
Unlike simple carbohydrates, complex ones are still packed with vitamins and other nutrients. Eat two or three servings of healthy cereals a day, such as bread and brown rice and quinoa. You can also consume fruits, vegetables, dairy products and nuts.
Avoid consuming sugar and processed foods, which do not contain as many nutrients as other options
Step 4. Incorporate healthy fats into your diet
Healthy fats give you more energy and reduce the feeling of hunger, leading to gradual weight loss. Incorporate examples with avocado, salmon, beans and nuts into your everyday diet. The ideal is to ingest 45 to 75 g of fat daily.
Do not consume products rich in trans or saturated fats, such as fried foods, butter, red meat and snacks
Step 5. Drink plenty of water
The body sweats and loses a lot of water while training. Therefore, it is important to replace the fluid so as not to dehydrate. Drink at least 3 liters of water a day - or even more, depending on the weather and intensity of exercise.