2, cart game practice. Work in pairs. Don't push the pusher forward or drag it left and right. The distance of each movement should not be too long.10-15m, the speed should not be consistent, and you can rotate more.
3. Exercise every day, run for 20 minutes in the morning, skip rope for 10 minutes, and do 50 squats in each group. Over time, it will have an effect.
4. Exercise upper limb strength with a tension rope, fix one end of the tension rope, and then pull it alternately with one arm, or fix the middle of the tension rope and pull it with two arms at the same time. The easiest way is to firmly step on the middle of the tension rope with your feet, and then pull it up with your hands for exercise.
5. Flexion and extension of lever arm is also a good way to exercise upper limb strength. Hold the lever with both hands, and support both arms on the parallel bars. The whole body is perpendicular to the parallel bars, and the elbows are slowly bent, so that the body gradually descends to the lowest position, and then slowly recovers. Be sure to bend slowly first, and then straighten slowly to avoid sudden speed increase, which may lead to slipping.
6. Exercise the strength of your arms through wrestling, such as tug-of-war, and restrict the feet of both sides from moving. Only use the strength of your arms and upper body to pull, and you will lose if your feet move or land; Or push each other to limit the movement of the feet, so as to exercise the upper limb strength.
7. Sleep: It is best to sleep for 8 hours every night. If you have time at noon, you can take another nap for 30 minutes. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time.
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8, in terms of diet, pay more attention to protein's supplement. Protein-rich foods include eggs, beef, fish, chicken breast and bean products. Simple carbohydrates can be supplemented immediately after training, and easily absorbed protein (eggs, milk, protein powder, etc. ) can be replenished within 45 minutes.