What equipment can be used to exercise strength and quality?

Use a special strength trainer to exercise. This special exerciser can make the exerciser's body practice in various postures (sitting, lying and standing). It can not only directly develop the required muscle strength, but also reduce the psychological burden and avoid injury accidents. In addition, there are exercises to develop muscle strength through electrical stimulation.

Specific training methods

1. Finger and wrist strength exercises.

(1) Exercise finger flexion and extension.

(2) Fingers do tennis grip practice hard.

(3) Pass football or basketball.

(4) When the body is about 1m away from the wall, push and hold it with your fingers.

(5) Do push-ups and push-ups with palms and fingers.

(6) Do wrist ring exercises with hand-held dumbbells.

(7) Do wrist flexion and extension with a small dumbbell or barbell.

(8) Lift and grab the shot put or sandbag for practice.

2. arm strength exercises.

(1) Various single throwing exercises: throw a solid ball with forearm and wrist movements, catch it with the other hand, and alternate hands; Throw the ball over your head behind your hands and catch it; Throw with both hands and turn 360 to catch; Lie on your back, hold your chest with both hands and pass the ball up, and quickly stand up and catch the ball; Hold the ball with both hands, bend over and throw the ball from the crotch to the upper back, and turn around to catch the ball.

(2) Holding the ball with both hands or one hand, standing or kneeling, throwing the solid ball forward, backward or hook with straight arm or bent arm.

(3) Two people push the car. Keep your body straight and your arms straight.

(4) Bend down, fix your toes, and exchange your hands to support the circle.

(5) Stand upside down or handstand push-ups with the help of peers.

(6) Bend over and jump sideways from the ground at the same time.

(7) Hold the dumbbell with both hands to do the front horizontal lift, side horizontal lift and arm-winding exercises.

(8) Hold the dumbbell shoulder with both hands, then bend your elbow and lift it upward.

(9) Swing your arms with your bare hands or do tennis throwing exercises.

3. Strength exercises for waist, abdomen and back muscles.

(1) single unarmed exercise:

(1) Sit-ups, prone body flexion, lateral bending, supine leg lifting, rib leg lifting, etc.

Put your hands on your head, bend your upper body back and forth, or do big circle exercises.

(2) Double unarmed practice:

(1) Do body flexion on your stomach, and the other side will fix your feet.

② One person lies on his back, holding the other person's ankle with both hands, and doing a quick abdominal contraction, while the other person pushes the instep.

(3) lie on your back on a stool, lift your feet and put them next to another person's waist, and the other person holds your ankles. The supine sits straight on his knees and slaps the instep with his hands, then touches the ground with his hands behind his head.

(4) Lie on your left and right sides, while the other person fixes your feet.

⑤ One person does supine winding around the figure-eight ring on the stool, and the other person fixes his feet.

(3) Solid ball practice:

① Hold the ball with both hands or feet, and do supine abdomen or prone disassembly on the mat.

② Stand or sit on the ground, with legs apart, holding the ball with both hands to do body rotation and upper body big circle exercises.

(3) Hold the ball arm with both hands and do abdominal back movements with the waist as the axis.

④ Lie on your back on the mat, with your feet holding the ball, your legs raised above your head or behind your head, or stand upright on your back.

⑤ Jump up with the ball between your feet and throw the ball forward, upward or backward.

6. A man was lying on his back on the mat, and a companion was standing a little far from his feet. The partner passes the solid ball to the supine, who sits up and returns the ball to the partner with both hands.

(4) Barbell and kettle bell exercises:

① Do the snatch barbell exercise.

② Lie on your back, put the kettle bell or barbell on the inclined plate and do abdominal tummy exercises.

③ Shoulder barbell or hand-held kettle bell for upper limb flexion and extension.

(4) Shoulder barbells do body rotation and body lateral bending exercises.

4. Lower limb strength exercises.

(1) One-leg skipping and double-shake skipping practice.

(2) Continuous leapfrog, stride jump, multi-stage jump and one-leg jump practice.

(3) Make rubber bands or hurdles that continuously jump to a certain height.

(4) Run or jump the steps continuously with both feet.

(5) Do various jumping exercises on the beach, sand or sawdust track and mat.

(6) Shoulder players squat half or full, or do high stool exercises alternately with their left and right feet.