Make your muscles look more fit! ! Then buy a set of dumbbells ~ lift several times a day from light to heavy ~ lift several times from heavy to light ~ this will make your muscles look outstanding! If you think dumbbells are too expensive (in fact, dumbbells are really a set of hundreds of expensive), use several buckets to hold different weights of water ~ lifting buckets is the same as lifting dumbbells ~ but the method is a bit awkward! When the water in the bucket is too light ~ if necessary ~ take a bag of rice and lift it! It also works! Generally speaking, there are three methods to practice palm pressure ~ each method can play a certain role in the muscle tissue of different positions of the arm! However, they all have one thing in common, that is, they all play a role in muscle training. The first type: fingers hold the ground ~ palms don't touch the ground (shooters often use their fingers to control the strength of the ball ~ fingers hold the ground to exercise their fingers ~ better control when shooting). The second type: fist hold the ground ~ fist press the palm ~ can exercise wrist strength and arm strength ~ and can also play a small role in chest muscle exercise. The third type: palm touching the ground ~ this is a veritable palm pressure ~ mainly to exercise the strength of the small arm and wrist ~ do palm pressure ~ pay attention to the waist must be straight ~ palm pressure is the elbow joint of the arm moving ~ not the waist moving ~ the waist moving shifts the gravity of the arm strength ~ like that. In that case, you might as well lie in bed and twist your waist muscles! Physical quality is divided into: strength quality and physical quality! Strength quality is to make your muscles full of strength ~ show a piece of acne! Not fat! Physical fitness is good physical strength ~ it doesn't matter if you can run for dozens of minutes in a game without cramping your legs! Strength training: I suggest you do more push-ups! Pull-ups! Sit-ups! Barbell squat! And bench press! You can also go to the gym if you can! There are special muscle strength trainers ~ they will guide you how to exercise muscles in different parts of your body! Physical training: this training is very simple ~ just run more ~ the best way is to tie sandbags and run! Long-distance running (running for more than 20 minutes is basic ~30 minutes is medium ~ continuous running 1 hour, your physical strength is beyond average) and swimming! There is no fixed training plan ~ as long as you keep practicing every day ~ uninterrupted ~ you can exercise your physical quality and strength well!