دانلود کتاب Effective Martial Arts Training with No Equipment or Partner vol. 1 Functional strength, Balance and Explosive power by

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Introduction
Disclaimer
Bodyweight exercises
Squats
Squats with front-kick
With a log or some sort of a bar
Single leg
Push-ups
Diamond push-ups
Wide grip push-ups
Decline push-ups
Push-up from tree/handstand
Hindu/Judo push-ups
One hand push-ups
Rotational push-ups
The Superman push-ups
Grasshopper push-ups
Fingertips push-ups
One-leg-up push-ups
Side-to-side push-ups
Sit-ups
Sit-ups with alternate cross punches
Lying leg raise
Elbow-to-knee oblique crunches
Lying side-oblique crunches
Crab walks
Inchworm
Mountain climbers
Lunges
Back extensions
Bird dog
Pissing bird dog
Bear walk
Plank
Plank with leg lift
Plank with arm lift
The side-plank exercise
Alternating Superman exercise
Bridge exercise
Hip lift
Strongman training
Car push or pull
Farmers walk or variation
Specific training for kicking
Roundhouse kicks in different heights
Isometric exercises
Stand on your two front knuckles on a hard surface.
Isometric push-ups
Assume the deep squat position
V-Sit abdominal exercise
Assume the top sit-up position
Training with stones, logs, sticks etc.
Shadow-boxing with stones or pieces of wood in hands
Slam tree stump or stone into the ground
Also, throw it forward.
Put it down through your legs and perform the under head throw.
Another variation is the side rotation throw.
Use a stone or something heavy and practical, and move it around the neck and down around the groin area.
Balance
Perform the one-leg squat and reach
Perform the one-leg squat on a tree stump.
Perform the kicking exercises without support from a wall or a tree.
Explosive power
Squat thrusts
Static jumping
Plyometric exercises
The plyometric push-up,
The clapping push-up