Press: The inching technique in Jeet Kune Do was developed by Master Bruce Lee on the basis of absorbing the secret biography of Wing Chun Boxing. In this paper, the inch boxing training method 1 is compiled, and external force training: barbells, dumbbells, tensioners, arm exercises and other unarmed exercises can be done. Here I only introduce a few simple and practical dumbbell exercises, and other exercises can refer to others. (1) Chest-expanding exercise: Stand with your feet shoulder width apart, hold the dumbbells on the straight arms in front of your chest with both hands to do chest-expanding exercise, inhale through your nose (hands apart) when expanding your chest, and exhale through your nose when recovering. Each group is divided into three groups, and you can also do it according to your own ability. Efficacy: develop the strength of pectoralis major, and at the same time develop deltoid and latissimus dorsi. (2) Bending forearm exercise: Sit on a stool, hold dumbbells in one hand, put your elbows on your knees, and press your elbow socket against your knees with the other hand. Then do the exercises of bending and stretching dumbbells with your hands up and down, inhale when bending elbows, and exhale when stretching elbows. Do three groups of 30 times, or do what you can. Efficacy: develop forearm muscle strength, and also have effect on finger grip strength and arm strength. (3) Bend over and lift horizontally: the upper body leans forward about 90 degrees, and the dumbbells with both hands are lifted horizontally in a straight line with the shoulder side, and then the dumbbells with both hands return to the ground direction. Inhale when lifting horizontally and exhale when restoring, 20 times/group, or do what you can. Efficacy: develop back muscles and so on. (4) Negative bell sit-ups: Hold dumbbells behind your head with both hands, lie on your back on a bench and do sit-ups. Exhale quickly when you get up and inhale slowly when you lie down. Do 3 groups for 30 times/group, or do what you can. Efficacy: send abdominal muscle strength and waist strength. (5) Squat with negative bell: lift the dumbbell to the shoulder with both hands and do squat up and down. Inhale the dumbbell to the shoulder when squatting, and exhale when rising. At the same time, lift the dumbbell straight arm, 30 times/group, 3 groups, or do what you can. Efficacy: Develop the skills of various parts of the body. (6) Hold the bell and punch quickly: Hold the dumbbell on your chest with both hands and punch forward quickly. When punching holes, spray air and stop when you are exhausted. Do three groups of 30 times/group, or do what you can. Efficacy: Enhance the explosive power of punching. After the above actions are completed, take a deep breath, pat and massage the whole body to relax. Precautions: ① Breathing: Breathe in when you exert yourself, and breathe (spray) when you relax. It is very important to remember this. ② Relaxation: Relax muscles during and after training. It is absolutely forbidden to practice stiff muscles, especially to relax quickly after strength training. Methods include "slapping, massage, hot bath and relaxing spirit (refer to Gong Zhuang's Dachengquan Relaxing Spirit). ③ Do what you can, and strengthen nutrition when conditions permit.