Summarizing the physiological principle, the improvement of strength quality is mainly to enhance the ability of muscle to resist resistance. With the strengthening of muscles, resistance must be increased to continuously improve muscle strength. The ways of improvement are as follows: (1) Take part in all kinds of intense sports competitions or heavy physical activities frequently to enhance muscle contraction, improve muscle quality and improve muscle function; (2) Continue to carry out weight-bearing exercises to improve the external resistance of muscles, so that muscles can gradually get exercise and increase strength; (3) against a fixed object or keep a certain state, make the muscles relatively static, tension, and then relax the muscles for a few seconds. This kind of static exercise can enhance muscle tension and quickly improve static strength. There are various methods of strength quality training, which can be flexibly adopted according to local conditions, especially the strength training of various parts of the body, which can be carried out in a targeted manner according to one's actual situation. For example, improve the strength of upper limbs and waist and abdomen, push-ups, stand upside down against the wall every once in a while, sit-ups and punching sandbags. In order to increase the strength of lower limbs, we can practice various jumping methods (such as single-leg jump, lunge jump, frog jump, squat jump and steps) in martial arts. ). In addition to practicing by hand, you can also practice with various instruments, such as dumbbells, kettlebells and barbells. In addition, there are three ways to improve explosive power: one is to increase strength without slowing down when practicing a certain technical action; The second is to improve the speed of movement without reducing the intensity; The third is to increase strength and speed at the same time. In the training of strength quality, the strength developed in a short time will also drop rapidly after stopping training. On the contrary, the power gradually gained will last for a long time. 3. Speed and quality. Speed quality refers to completing an action in the shortest time or responding quickly to external situations. In the process of defense implementation, not only the skills, legs and posture of the action should be fast and changeable, but also the reaction speed should be fast and the action should be clean and neat. The quality of speed is manifested in three aspects in defense: first, the reaction speed, that is, the ability to respond quickly to various sudden intrusions and stimuli; The second is the displacement speed, that is, the ability to pass a certain distance quickly; The third is the speed of action, which mainly refers to the skills and action ability necessary to quickly complete the defense. It is an effective way to improve the speed and quality by constantly speeding up the action frequency and practicing an action repeatedly at the fastest speed. For example, fast time punching, under the condition of confrontation, practice a certain technical action repeatedly, and strengthen the practice of sudden position (such as watching gestures, movements or listening to sounds to complete an action).