1. Biceps: The upper arm is attached to the inner thigh, and the dumbbell is held by four fingers, so that it can be lifted quickly and released slowly. Pay attention to make full contact with the upper arm when lifting, and don't put the arm completely flat when releasing, leaving a little angle. Each group is 8 to 10, with an interval of 15 seconds, three to four groups a day; Mainly to exercise arm strength, which is helpful for two-way punching;

2. Chest muscles: find a long chair, ensure that the shoulders are suspended, the arms are naturally unfolded, and the dumbbells are held by four fingers and folded horizontally. Still fast and slow. When you get up, your dumbbells should touch each other. When you put them down, make sure your hands are parallel to your chest. Similarly, each group is 8 to 10, with a rest of 30 to 45 seconds, three to four groups a day; The pectoral muscle is mainly used for fighting and contributes to the power of punching vertically;

3. Long back muscle: crouch on the bed, hold the dumbbell with one hand and four fingers, and try to rotate the dumbbell with your waist while lifting the dumbbell. Get up and play it slowly. When you get up, ensure your body's steering ability to the limit. It doesn't matter when you play it. You can slow down as much as possible and make sure your arms are vertical after you put them down. Do this as much as possible every day. If you can't do it, take a minute off and continue to do it. Three groups a day is enough. In fact, this action is very comprehensive, and it exercises the arms, back and waist at the same time. It belongs to a comprehensive strength action and improves your strength in an all-round way.

4. Abdominal muscles: sit-ups ... The simplest, 30 in each group, rest for 30 to 45 seconds, three to five groups a day; Exercising abdominal muscles is mainly for looking good ... but it also has the effect of enhancing human elasticity. In other words, if you want to fight with a hammer, you will know the importance of abdominal muscles. ...

5. Push-ups: This thing is too comprehensive, including arm strength, waist strength, chest and abdomen strength, every night 100, before going to bed. ...

The most basic thing is the above five kinds ... It is recommended not to do it every day, but every other day, so that the muscles will be congested for 24 hours, otherwise they will be easily injured;

It will take about three months to get initial results, but to be honest, these are basic skills. Your muscles and strength don't necessarily mean that you can play ... You will die even worse if you meet a master. ...

If you are interested, ask me again ... Fighting ... Hehe, how did you get from primary school to university ... I miss it ~