Do pull-ups on the door frame (the chin with difficulty passes through the door frame). When you go to the kitchen to get beer for this kind of exercise, a few groups will do, hehe.

Abdominal training is necessary. Lots of sit-ups type exercises. It is better to add a twist when doing sit-ups.

Push-pull exercises of arms can strengthen the strength of triceps and pectoral muscles.

In fact, you can't catch your fingers because your forearm is really tired. I think the only remedy is to keep climbing. After a while, your forearms and fingers will become stronger. Moreover, if you climb a lot, but you add a few specially arranged strength exercises when you are most tired, you will strain your muscles.

The best way is to keep climbing. Keep climbing for a month or two, and your fingers will become stronger. However, you can't see this change. People will tell you that you are stronger. Don't try to use the fingerboard, because your fingers don't have enough strength to support your body. If you think climbing is too difficult for your fingers, I suggest you strengthen your skill training. If you can't climb well, don't be discouraged. It's part of climbing.

Keep climbing, keep climbing, I said keep climbing. All you can do is find a grip or something and practice it every day. This is good for finger strength.

Finger strength will increase with time. Be patient. The increase of your finger strength in rock climbing will also bring about the increase of confidence and skills. Don't hurt your finger by encouraging others. Just like something worth having in life, it takes time to get it.

Yes, many high-intensity rock climbing combined with strength training is not necessarily a good way. I've been doing this for two months, but I can't hold on. When I gave up strength training, I became a stronger climber. Sticking to the good method of bouldering will get you into the state soon.

When you start, remember that strength is only part of your problem. Your hands can't climb up, not just because of your strength. Make good use of your feet and body, and you can also catch the point you want to catch.

Stick to rock climbing. Strength and skill promote each other, and the growth of strength promotes the improvement of technology; Conversely, the improvement of technology will make you climb better on the basis of your original strength.