I think what you are talking about is to strengthen your absolute strength, so you have to go to the gym and strengthen your strength at home, which is more difficult. Self-esteem fitness is not so effective.

The most basic mode of strength training is that after your single maximum weight is 6 to 8 times, you can continue to do 6 7 groups without losing weight, and the rest between groups can be changed for up to 30 seconds.

Be sure to practice three major events: squat, bench press and hard pull, which can use a lot of weight and is very helpful for starting the nervous system and regulating muscles.

You need to be familiar with movements for a month, and you need to have high-intensity aerobic exercise, such as climbing a mountain at a speed of 2 minutes, and taking a break of 20 seconds between the two groups, such as sprinting for 4 groups. If you feel chest tightness or pain, you should reduce the intensity of aerobic exercise, such as slowing down and taking a long rest.

I don't know how your sports foundation is, so I'd like to recommend some tricks for you.

Bend, push, side, flat, dumbbell, shrug, high position, pull down.

Press down three heads (reduce the weight if the elbow hurts)

Farmers walk, roll their bellies, pull their bellies, squat (unarmed or high bar), press down (if the bar is an Austrian bar, it is recommended to start with an empty bar), and pull (ordinary hard pull) to lift the hip bridge.