Tip 1: How to learn self-defense at home
Tip 1: How to learn self-defense at home
To be able to rebuff offenders orprotect yourself in an extreme situation, it is not necessary for ten years to study martial arts under the guidance of gray bearded masters. Self-defense can be learned at home.
You will need
- - time;
- - strength of will;
- - Sports Equipment;
- - video player or computer.
Instructions
1
Self-defense - actions taken toprotect themselves, loved ones or property against the aggressor. It is incorrect to understand under self-defense only blows, painful tricks or gun shots. Of the many dangerous situations you can get out by negotiation, persuasion, finally, just run away.
2
However, if you are determined not to back downand do not give up, the study of self-defense at home should begin with an assessment of your own physical condition, according to which and you need to choose the path by which you will develop. For strong young people, the study of boxing or kickboxing (the disciplines closest to a street fight) is suitable, and fragile girls should take up aikido better, or learn ways to defend themselves using self-defense weapons.
3
There is a mass of video courses on self-defense, andchoosing among them is not always easy. Immediately ditch those that offer a guaranteed result in the shortest possible time. Miracles do not happen, and any professional knows that the most simple blows take months of training. At the same time, it is not necessary to choose especially exotic and complex martial arts, designed for a very high level of physical fitness. So, for example, in one of the schools, a newcomer is invited to perform a reverse somersault in the third lesson. In most dangerous situations, such abilities will not be useful to you. Choose the golden mean, for example, the same box.
4
In addition to training in the self-defense course programregularly perform exercises for general physical training. Running, push-ups, pull-ups, working with dumbbells or barbells are just as necessary as the knowledge of combat techniques. In the end, even without special skills in martial arts, you will less attract potential aggressors with a sporty look.
Tip 2: How to learn to get out of a difficult situation
Often in our lives occur situation, which are non-standard. They are absolutely unexpected, falling like snow on their heads they often require an instant solution, while being complicated and confusing. Often they are accompanied by stress, which overwhelms us with emotions and does not interfere with coping with them. It is necessary to develop a number of qualities that will help you with honor to get out of any complex situation.
Instructions
1
Develop your personal core. Self-assertion at the expense of what you are doing well. No matter what it is - your work, the peace of your loved ones, the assembly of models or just a dishwashing, you should know that you are doing this perfectly. The state that arises in you at the moment when you do what you really do, nourishes your confidence in yourself.
2
Train abstraction from situation. There are three different positions: Your, the position of the second person and the position of the outside observer, devoid of emotions. You must be able to move instantly from one position to another to find the best solution. This is achieved by frequent practice. Practice this wherever possible.
3
Use logical thinking. Remember that there are no desperate situations, there are only outputs that are inconvenient to us. Uncomfortable - it's emotion. Emotions are the enemy of logical thinking. Forget about them, think about what and how it will be beneficial for you, what ways will bring you more benefits, and what less. Choose from what your mind, freed from emotional stress, will give you. Use this angle of view, in which there is no bad and good, but there is only something that is more or less convenient for you - in each situation there are pluses and minuses.
Tip 3: How to learn boxing
Even the preparation itself for learning boxing, will help you reduce stress and get fit. And when you learn to box, then to this bonus will also add a sense of your own strength. Learn boxing you can do it with the coach and yourself.
You will need
- Boxing gloves
- Bandages
- Jump Rope
- Training clothes
- Benefits of boxing
- Sneakers (not very tight)
- Phonebook
- Computer with internet access
Instructions
1
To learn boxing Find your room and coach. You can study the telephone directory or directory of organizations. It will also be superfluous to look for information on this topic on the Internet.
2
Talk to the staff of the halls that you have forHave chosen themselves to find out what their boxing program includes. Specify information about the cost of training. Choose the variant of the hall that suits you in all parameters.
3
To start learning boxing, You need basic boxing equipment. In most halls, you can use local gloves, for example, but it's much more pleasant to have your own gloves. So, you need bandages, gloves (if their weight is more than 300 grams, then at first they can be used both in individual and in pair training), sneakers (while you are just starting, so you can do without special boxing shoes), a T-shirt and shorts.
4
How soon you will learn and where to start - dependsfrom your coach. But remember one thing - train every day. Even if you do not go to the gym, it is very important to practice. Daily exercise will help you feel more confident, relaxed. Winning will be easier!
Tip 4: How to learn martial arts
Mastering martial art is a long process and requires a serious will-power approach. Learn any combat art independently more difficult than in the group under the guidance of the coach, but this is possible.
Instructions
1
Define for yourself the purpose with which you want to start learning one or another combat art, and also at what level you want to master it.
2
There are many video materials,revealing to you all the basic principles of martial arts. Acquire for yourself those who, in your opinion, will suit you. To do this, it is not superfluous to consult with experienced people: coaches, instructors and so on. Communicate with them on this topic.
3
Line up your training schedule. Keep in mind that training should take place at least three times a week, or even more. In the training schedule, be sure to include general physical training. In order for you to be able to schedule correctly, the best option is if you seek the appropriate recommendations for the same martial arts trainers, or see the various training schedules on the Internet.
4
Strictly follow your constructed schedule as if you are visiting a section on combat art, and for absenteeism training for disrespectfulcause you will be expelled from the group. It is important to learn how to be strong in self-organization and constantly discipline yourself if you want to achieve really good results.
5
Advance on a training program with aThe speed at which you will thoroughly master this or that lesson or reception. You can teach at the same time two or three combat techniques or a strike. Make sure that you feel your movements, your body, and not just mechanically repeating the actions shown on the video or described in the self-instruction manual. And watch your breathing while working out strokes.
Tip 5: How to learn wushu
Wushu is a national Chinese martial art that has many followers and students not only in the Celestial Empire but also in many other countries of the world. What do you need to do to master it?
You will need
- - the Internet;
- - mentor;
- - kimono;
- - money.
Instructions
1
Determine for yourself the direction of development in Wushu. There are 4 main Wushu sections that you might be interested in. The first is Sanda (full contact), the second is Taolu (complexes), the third is Shuayzao (fight) and the fourth is Taijituishou (pushing open hands).
2
Think first of all what your main goal isfrom wushu classes. If you want to undergo health and combat training, then it will be appropriate for you to find a Tai Chi school. This is the most common direction of wushu in our country, which can be well trained. If for you only the combat aspect is important, look for the Sanda section.
3
Find a professional tutor. Without a good experienced coach it will be extremely difficult to master the wushu, since the technique has its own unique technique for performing breathing exercises and combat complexes. In our country, however, this species has long been practiced.
4
Search the Internet for communities or forums onwhich you can find a section in your place of residence. It is best to do this with the help of a social network "vkontakte". Find groups of interests and you will be prompted where there is a school and Wushu teachers in the city.
5
Learn the basic rules of Wushu. First of all, you need to master the calm, even breathing in all movements. Try to breathe belly. Then you will not only gain combat skills, but will also improve your body. Watch how the coach conducts the warm-up, what moves it performs.
6
Repeat all the material over and over again each time.training. Learn the basic complexes of movements for beginners (Taolu). Work out first simple combinations, gradually complicating them. Fix all skills in sparring classes. Do everything strictly in accordance with the instructions of the mentor.
7
Attend all seminars that take place inyour city or beyond. They will help you find like-minded people, get acquainted with professionals and Wushu instructors, and also bring you to a more serious level of development. Seminars and conferences can be compared to large open training. Also on them you can get the title and the degree of master of martial arts.
Advice 6: How to learn the gift of persuasion
In disputes there are always losers and provenits rightness. For the most part, I want to be second, not first. But it is not always easy to conduct discussions so that they do not go to swearing, but convey your thoughts to the person correctly.
Instructions
1
Set yourself a clear goal. Do not think abstractly, but decide what you want to achieve by this conversation. In advance, formulate what you are going to say. Phrases should be short and understandable, so that the interlocutor does not lose the thread of your reasoning in the middle of a flowery example.
2
Do not forget about who you are talking to. All people are different. Some will not react to emotional methods of persuasion, while others will not react to rational methods. For example, some follow logic. When talking to such people, you must resort to facts and reliable information, as well as maintain a formal style of communication. Emotional people are attached to feelings, but remember, the less you are familiar with a person, the less it is based on arguments based on your feelings.
3
Watch for the facts that you provide. Put yourself in the place of your opponent and determine what arguments will "beat" him in the discussion. Try to present them in the following order: first - strong, then - medium, then - the strongest counterargument. Weak facts should not be tolerated at all. There is an opinion that what is being said at the beginning and at the end cuts well into memory.
4
Respect your opponent. If you show respect for his opinions and beliefs, the interlocutor will not need to defend himself from you. This will facilitate the process of persuasion.
5
Do not belittle yourself. Do not apologize for your opinion. As little as possible, ask for forgiveness, otherwise you will seem insecure.
6
Start with what unites you. If it is difficult to come to an agreement, start with what is common between you and your interlocutor, and not with the cause of the disagreements.
7
Listen and understand what they tell you. Misunderstanding only prevents you from convincing your opponent. Listen to it, do not interrupt and ask clarifying questions.
8
Convince the interlocutor that the idea came from him. People believe more to themselves than to others. Use phrases like: "Remember, you yourself said ..." "Your words pushed me to the idea ...". Let your interlocutor feel that at least part of what you have proposed is his own ideas.
Tip 7: How to learn to protect yourself
To learn how to protect yourself, believe in yourstrength and in his own right. Take the right posture, control the timbre and tone of the voice. Use methods of visualization and removal, and also include imagination.
Instructions
1
To learn how to protect yourself, be more confident. Insecurity entails shyness, fear and a sense of insecurity. As a result, the enemy will see that his victory is close, and will continue to attack and psychologically put pressure on you. To avoid this, understand that you are doing everything right. Believe in yourself and in your strength, think about what, in any case, will be able to defend their interests. Confidence must be felt in a voice, in a pose, in a glance. Look to your opponent directly in the eyes. The look must be confident and cold. During a conversation, watch the tone of your voice and tone. Speak clearly, confidently and loudly enough. Do not slouch, do not turn to the enemy sideways or back. Stand up straight, spread your shoulders, raise your head. If you learn to show self-confidence and victory, then it's easy to master the skills of psychological self-defense.
2
To protect yourself psychologically, learnSeparate from the enemy and fence off from him. First, make sure that there is a barrier between you and your opponent. This can be a curbstone, table, chair or any other object. Secondly, choose a closed pose. You can cross your arms or legs, this will show the enemy that you do not intend to be frank and open. Thirdly, imagine that between you and your opponent there is a thick, impenetrable glass wall. This will help you to believe that the enemy can not hurt, and you can protect yourself. As a result, you will step back and calm down, and the opponent will understand that he will not be able to break you.
3
Provide psychological protection will help the methodvisualization. Do not listen to your opponent, but look at him. Consider the features of his face, his clothes. In the process of inspection, you will be able to identify some shortcomings and distract yourself from the aggression coming from the enemy. By concentrating on the visual image, you simply will not hear the coarse words and arguments of the interlocutor, which will allow you to defend yourself. This method helps to literally knock the opponent out of the rut and discourage him, because many are waiting for the response, and in this case it will not.
4
Learn to use imagination. For example, you can imagine that there is a saucepan on the opponent's head. Imagine the opponent wet, dirty or bare. Such images will cause you to smile or laugh, and this will definitely disarm your opponent. And even detached thoughts will help you not to notice the psychological attacks and attacks from the enemy.
Tip 8: Training program for beginners at home
So, you are going to start studying and bringingyour body in order, find a sporty look. You are already considering the choice of gym and training program. Wait, do not rush! Your body must first be prepared for training loads. And this can be done at home.
Before starting to fully train ingym, you will need to spend some time on the minimum adaptation of your muscles to a new load for them. This will not require anything from you, except the desire and a little bit of your time. Even a gym for these purposes is not required - it is quite possible to study at home.
So, here's the program you need to do at the very beginning:
- Twisting lying (legs lie on a chair) 3 X max.
- Squats 1 X max.
- Push-up push-ups (from the knees) 1 X max.
The left figure is the approach. She says how many times you have to "come up" and do the exercise. For example, in our case, you tossed your legs and without stopping made some amount of twists (until your strength is over). This is called - to make an approach. Then you rested for one minute, again lay down on the floor and threw your legs on a chair or bed - the next series of twists. This will be the second approach. We rest for another minute and make a third approach. "Max." Indicates the number of repetitions: the highest possible for you.
In the future, you will use such a load,so that the strengths come to an end (muscle failure has come) in a certain, necessary range, but for now you need to prepare your muscles for such a load. After three series (approaches) to the press (twisting lying), you rest a minute and do one approach of squats with your own weight, that is, without additional load (50-100 ... as you can) and then rest a minute.
The last thing you do is push-ups lying in thelight form: kneeling. Also the maximum possible number of repetitions in the approach. What's next? Next we wait for the next day and .... pain. Exercise damaged your muscle fibers. And since there was no such experience before your muscles, these injuries are especially traumatic. The pain says that you did everything right, and that the work was at its peak. "Healing" takes a certain number of days. In beginners, most likely the pain will persist for 3-7 days.
Your task is to repeat this training throughone day after the pain has completely passed. After the second workout, the pain will pass faster, after the third even faster. You continue to make this complex until the pain recedes and you will have the opportunity to exercise twice a week. Those. pain recedes on the 2nd day or you do not feel it at all. This is a sign that you can train the muscles of the press 2-3 times a week. A leg and chest 1-2 times a week. Legs, buttocks, pectorals tend to hurt a little longer than the press because of its size.
