第一章 我的路 .........................................................................1 一、夢(mèng)的開始 ..................................................................................... 3 二、初出茅廬 ..................................................................................... 6 三、結(jié)緣西安體育學(xué)院 ..................................................................... 8 四、逆流而上，我是冠軍 ............................................................... 11 五、新的挑戰(zhàn) ................................................................................... 15 第二章 綜合格斗概述 .............................................................17 為什么要格斗 ........................................................................................... 19 一、為了鍛煉 ................................................................................... 20 二、為了自我防衛(wèi) ........................................................................... 20 學(xué)習(xí)綜合格斗的好處 ............................................................................... 21 一、一種可以學(xué)習(xí)遵循規(guī)則的機(jī)會(huì) ............................................... 21 二、學(xué)會(huì)如何變得富有競(jìng)爭(zhēng)性 ....................................................... 22 三、建立起自信心 ........................................................................... 22 四、學(xué)會(huì)必要時(shí)如何保護(hù)自己 ....................................................... 23 五、學(xué)習(xí)運(yùn)動(dòng)員精神 ....................................................................... 23 六、可以釋放壓力 ........................................................................... 24 七、一門人生課程 ........................................................................... 24 第三章 綜合格斗中的技術(shù)流派 ..............................................25 一、話說綜合格斗 ........................................................................... 27 二、巴西柔術(shù) ................................................................................... 28 三、桑搏 ........................................................................................... 29 四、古典式摔跤 ............................................................................... 30 五、拳擊 ........................................................................................... 31 六、空手道 ....................................................................................... 32 七、泰拳 ........................................................................................... 33 八、用哪一種武術(shù)做基礎(chǔ)的問題 ................................................... 33 第四章 站立打擊技術(shù)及各種拳法 ...........................................35 一、刺拳 ........................................................................................... 37 二、后手直拳 ................................................................................... 39 三、上勾拳 ....................................................................................... 41 四、擺拳 ........................................................................................... 44 五、拳法基本組合 ........................................................................... 46 六、肘擊 ........................................................................................... 47 七、掃踢 ........................................................................................... 48 八、前踢 ........................................................................................... 50 九、超人拳 ....................................................................................... 52 十、轉(zhuǎn)身背拳 ................................................................................... 55 十一、轉(zhuǎn)身后蹬 ............................................................................... 56 十二、側(cè)踢 ....................................................................................... 57 第五章 籠邊近身纏斗技術(shù) .....................................................59 一、纏抱 ........................................................................................... 61 二、籠邊近身纏斗 ........................................................................... 62 第六章 地面技術(shù) ....................................................................67 一、地面技術(shù)綜述 ........................................................................... 69 二、地面技術(shù)解析 ........................................................................... 71 三、綜合格斗中常見的幾種降服技術(shù) ........................................... 82 第七章 實(shí)戰(zhàn)復(fù)盤 ....................................................................91 第八章 核心訓(xùn)練方法 ...........................................................101 一、trx 帶手支撐 ............................................................................ 104 二、trx 帶手支撐收腹 .................................................................... 105 三、側(cè)板支撐 ................................................................................. 107 四、平板支撐 ................................................................................. 109 五、藥球俄式轉(zhuǎn)體 ......................................................................... 110 六、藥球偏重俯臥撐 ......................................................................111 七、藥球下砸 ................................................................................. 113 八、藥球兩頭起 ............................................................................. 115 結(jié) 語 ................................................................................... 117