Five- Fundamental Basic You Must Know:
Number One: Exercise
1 Diagram:  Deep breath Exercise Breathing through your nose, observe the inhalation and
​exhale your mouth. You can pull your two hands side to side and front.(Do 10 repartition.)

2. Screw: Twist upper body. Stand with the feet.
Hold your hands and twist left & right 10 times.

3. Drag legs: Start standing, then step out to the right with your right leg. Keep both feet pointed forward and lean to your right, straightening out your left leg and sticking your butt back. You should feel a stretch down the inside of your left leg. Then, come back up and lean to the left, straightening out your right leg. Step your left foot up to your right and step to the right again, repeating the stretch. Do five steps to the right and five to the left.

4. Radical:
Step 1: Seated forward your legs. lift your arms toward the up by rotating the pelvis forward.
Step 2: Come down as far as you can while maintaining a flat back.
Step 3: You can grab your feet, but do not bend your knees and hold breath 20 seconds.
 Step 4: Next, go back to Seated forward your legs and push the right-side floor twist your
​body as much as you can. Same way does left side.

5. Deform:
Step 1: Do hip twist exercise hold your hip two side twist right side.
Step 2: twist left side.
Step3: Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.
Step4:  Keep your pelvis stable as you rotate your rib cage right and left, to complete
one rep. Be sure to keep your abs pulled toward your spine as you twist from side to side.

​6. Push-up: The push-up is an amazing exercise.
Step1: Keep your arms & body straight, your butt clenched, your core tightened, and your
elbows as even with the floor as you can.
Step2: Your elbow must 90-degree angle or less.
Step3: You can go all the way down until either your chest or nose or chin lightly touches
the floor, inhaling along the way. 
Step4:  Once your chest or nose or chin is touching the floor, hold for a brief pause before thrusting
yourself back into the starting position, exhaling as you go.
Step5: Maintain a steady and consistent formation throughout each rep.
Step6: Perform as many reps as you can until you feel that you can no longer maintain the plank-like
formation or prevent your elbows from pointing away from you.

7. Decline Push-up:
Keep your body in a straight line with your head.
Step 1: Place your feet on a bench or a raised platform and get into the push-up position
with your hands slightly wider than shoulder-width apart. 
Step 2: With your feet on the bench and your arms holding your body up, begin
exercise by lowering yourself down to the ground while keeping your entire body
in a straight line.
Step 3: Lower your chest as close to the ground as you can, pause, then push yourself
back up to starting position.
Step4: Repeat as many reps as you can do.

8.Flamingos Style:  
Step1: Stand and hold onto a wall or the back of a chair for balance if needed.
Step2: Grab the top of the left foot and bend your knee, bringing the foot towards
the glutes, knee pointing straight at the floor. You should feel a stretch down the
front of your leg. 
Step3: Squeeze your hips forward for a deeper stretch.
Step4: Hold for 15 to 30 seconds and switch sides, repeating one to three times per leg.

Number Two: How to Take a Fight Stand?
1. Front Stand 2. Side Stand 3. Back stand
1. Front Stand: Face front & right position right hand front fighting position & left
hand defense body. Bend your body lower & left hill little bit up. 

Number Three: Block
1.Upper block 2. Elbow block 3. Down block 4. Inside block 5. Outside block 6. Lock 7. Hook 8. Down outside

Number Four: Punch
1. Straight punch 2. Side Punch 3. vertical punch 4. uppercut punch 5. Reverse punch 6. Front Elbow 7. Side Elbow 8. Back elbow 9. Hummer Punch 

 
Number Five: Kick
1. Front kick 2. Side kick 3. Roundhouse Kick 4. Hook kick 5. Back kick 6. Turning Back kick 7. Blade kick 8. Hurricane kick 9. Sweep kick 10. Bull kick.

Getting Ready for Action
Right one Guard position. 1. Straight punch both hands. 2. Side kick (Right leg). 3. Side kick (left leg). 4. Sweep kick (right leg) 5. Jump and hit knee kick chest.

Apply
1. Front kick (Right leg). 2 Front kick (left leg) 3. Sweep kick (Right leg) 4. Sweep kick (Left leg) 5. vertical punch (Right hand) 6. vertical punch (Left hand) 7. uppercut punch 8. Side kick (Right leg)

Adapt
Right one Guard position. 1. Hummer Punch (Right hand) 2. Side kick (Right leg) 3. Hook kick (Right leg) 4. Roundhouse Kick (Right leg) 5. Front kick (Left leg) 6. Side kick (left Leg)

Anti
Right one Guard position. 1. Front elbow (Left hand) 2. Reverse punch (Right hand) 3. A straight knee kick is done by simply grabbing the opponent's neck with two hands, raising the knee straight to attack the target’s right knee.

Airborne
Right one Guard position. 1.Front kick and roundhouse kick (Right leg)2. Turning Back kick and one step forward front kick (Left leg). 3. Jump and front kick (Right leg) and one step forward side kick (Right leg).

Act
Right one Guard position. 1. Blade kick (Right leg) 2. Side hummer (Right hand) 3. Uppercut punch (Left hand) 4. vertical punch (Right hand) 

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