Arms (including arms, wrists and fingers) are completely straight forward, and the back of the hand is up.

Start:

With your wrist as the fulcrum, bend your fingers upward as much as possible (instead of bending your fingers, fold them upward with your wrist as the fulcrum), and then return to their original state. Keep your arms straight and don't bend at all.

100 to 200, 3 groups. Speed as fast as possible, but be sure to keep your arms straight. Breathe through your mouth.

Prepare:

The two arms (including arms, wrists and fingers) are completely straight to the left and right respectively, and the back of the hand is upward.

Start:

Ditto.

This is arm static training, although the muscles may not be obvious, but it is very explosive!

Ready to start:

Back against the wall, waist straight. The thigh is perpendicular to the wall, and the calf is perpendicular to the thigh and sole. It's like sitting in a chair, except there's no chair under your ass.

1 to 3 minutes, 3 groups (the time can be extended according to individual circumstances)

Legs are static and explosive.