You will feel sore and swollen after practice. Pay attention to eating high-protein food within 30-90 minutes after practice, which will gradually increase your muscles. Pay attention to the standard of action, and contract your muscles every time you reach the peak, and the effect will be better. When the wrist is injured, try not to move your wrist when doing the action. The weight is better if the wrist can stick to it. Slowly recover, and then gradually increase the weight after the wrist recovers.