If you are training by yourself, it is best to do high-intensity training 2 to 4 times a week, and you must pay attention to safety during training to avoid accidental injuries. The so-called high-intensity training is to practice with a barbell with a heavy load. There are three typical and commonly used methods: squatting with weight, lifting the bell and snatch. In short, the higher the score of these exercises, the better your jumping ability. As for the weight, number of groups, times and action specifications of each exercise, the principle is:

1, high-intensity training at least twice a week, not more than four times, to give the body too much recovery time, but it should be carried out all the year round without interruption.

2. The above three exercises are best arranged in each class.

3. Pay attention to the technical action specifications of high-intensity training, and don't mess around.

4, small strength training refers to the use of a variety of comprehensive training equipment and dumbbells for training. Lighter weight, more groups and times. The purpose is to improve muscle endurance, thicken muscle fibers and reduce fat. Small strength training can be practiced every day in various ways, but it is best not to do it at the same time as large strength training. Whether it is high-intensity or low-intensity training, the time of a class should not be too long, and 1.5 to 2 hours is appropriate. Strength and density.