The essence of developing strength quality lies in developing muscle strength. Based on the experience of teaching and training, this paper provides some simple and feasible action methods to develop muscle strength for reference in teaching and training. 1, push-ups. The action method is to lean forward, hold your hands on the ground, fingers forward, arms straight, hands shoulder width apart, legs straight back, feet together, toes touching the ground. Bend your elbows down until your back is lower than your elbows, and then straighten your arms back to the original position. Exercise requirements: keep your body straight, and don't bend over into a concave shape or arch your arms into a convex shape. Repeating this action many times can develop the upper limb strength of deltoid, pectoralis major and triceps brachii. If the difficulty and effect of the exercise are improved, you can also change the following exercises: (1) palm support is changed to finger support, and push-ups are done continuously; (2) Wide arm support (palm support or finger support) and continuous push-ups; (3) Open your arms and hold bricks in both hands to do push-ups; (4) One leg is lifted, the other leg is on the ground, and continuous pushing is performed; (5) Put your feet on the crossbar and do push-ups continuously. 2. Pull-ups. The action method is to hold the horizontal bar forward or backward with both hands, the grip distance is shoulder width, the feet are off the ground, the arms are straight, and the body is suspended. Pull-ups to the top of the bar, and then the body slowly hangs down and returns to its original position. When practicing, it is required to do pull-ups without the help of body swing and leg flexion and kicking. Repeating this action can develop the strength of pectoralis major, latissimus dorsi and elbow flexor. If the difficulty and effect of the exercise are improved, you can also change the following exercises: (1) Hang the horizontal bar with both hands, do pull-ups and touch the bar head, and keep stretching forward; (2) Hold the bar backwards with one hand, buckle the bar with the other wrist, and do pull-ups continuously; (3) The small sandbags with negative feet do pull-ups continuously on the horizontal bar. 3, parallel bars arm flexion and extension. The action method is that the arm bends and stretches on the parallel bars, the body is vertical in the bars, the arm bends until the arm is completely bent, and then the arm is propped up hard to straighten the arm into the original posture. Exercise requirements: the body should be straight, the lower limbs droop naturally, and the legs should not bend, stretch or swing. Repeating this action can develop the strength of pectoralis major, deltoid and triceps brachii. If the difficulty and effect of exercise are improved, you can also change the following exercises: (1) Put a small sandbag or kettle bell on the instep to perform continuous arm flexion and extension; (2) The objects or bodies bearing loads at the waist wear sand vests and keep flexing and stretching their arms; (3) Continue to bend and extend the arm on the lifting ring. 4. Sit-ups. The way of action is to lie on your back on the floor or on the gymnastics mat, so that your body is in a horizontal posture, your legs are straight, and you usually hold your head with your hands. Then you lift your upper body to the vertical position, and then slowly fall back to the original position. Repeating this action many times can develop the strength of abdominal muscles and iliopsoas muscles. Practice requirements: sit up quickly and lie down slowly. If the difficulty and effect of the exercise are improved, the following exercises can also be changed: (1) Lie on your back on the bench, put two barbell pieces behind your head, fix your feet and do sit-ups continuously; (2) Lie on your back on a wooden horse or a sloping board, hook your ribs with your feet, hold the ball with your hands and straighten your arms, and do sit-ups continuously; (3) Sit on the box, with your feet supported by your partner, and do sit-ups continuously with two hand-held barbell pieces behind your head; (4) Lie on your back, do abdominal movements of ingots continuously, and so on. 5. Abdomen and legs. The action method is to lie on your back on the floor or on the gymnastics mat, straighten your body in a horizontal posture, put your arms straight at your sides naturally, then tuck in your abdomen, lift your legs up to the vertical position, and then slowly put them down to the original position. Practice requirements: abdomen is closed, legs are lifted quickly, and legs are lowered slowly. Repeating this action can effectively develop the strength of abdominal muscles and hip flexors. If the difficulty and effect of the exercise are improved, you can change to the following exercises: (1) Knees support the right-angle sitting posture, then legs extend to support the right-angle sitting posture and practice repeatedly; (2) Back against the ribs, hands hanging on the crossbar, feet holding solid balls to continuously lift the abdomen and legs; (3) Lie on your back, put a solid ball between your feet, and do abdomen and leg lifts continuously. 6, the body bends and stretches. The action method is to lie prone on a mat or stool, with hips supported and feet fixed. Lift your arms forward and your body flexes and stretches. Practice requirements: when the body bends back, the upper body should be raised as much as possible. Mainly develop the strength of hip extensor and spinal extensor. If the difficulty and effect of exercise increase, you can change to the following methods: (1) prone, legs straight, elbows bent with both arms, and then continuous bending; (2) Lie prone on a low wooden stool, with your feet fixed, elbow bent and head held, and then do body flexion continuously; (3) Lie prone on the box, hold your head with both hands, and keep your feet supported by your peers, and make continuous large-scale back flexion and extension movements; (4) Lie on the Trojan horse, straighten your arms, hook your feet on your ribs, and do continuous large-scale body flexion and extension movements. You can also do the above exercises in various ways by holding dumbbells, barbells or wearing sand vests. 7, prone hind legs. The action method is to lie prone on the floor or mat, straighten your legs together, support your hips, naturally straighten your arms at your sides, and keep your legs vibrating backwards and upwards. This exercise requires raising your legs as high as possible. Leg vibration in prone position is one of the effective means to develop the strength of spinal extensor and hip extensor. If you increase the difficulty and effect of the exercise, you can practice in the following ways: (1) Lie prone on the goat, fix the upper body with your arms straight and hold the ribs, and keep your legs vibrating upwards; (2) Lie prone on the wooden bench, hold the wooden bench with both hands, and keep your legs vibrating upwards. You can also do the above exercises with heavy feet. 8. Jump continuously. The action method can be one-legged jump, cross-legged jump, forward jump and upward jump. It mainly develops the strength of front and rear thigh muscles, calf muscles and ankle joints. Practice requirements: the upper body is complete, the pedal is strong, and the movements are coherent. The main exercise methods are: (1) jumping on one leg in situ; (2) Jumping legs in place; (3) One leg jumps alternately on high objects; (4) Jump depth; (5) multi-step running and so on. 9. Lift your heels. The action method is to put a board about 5 ~ 6 cm thick under the leg, step on the board with the forefoot and touch the ground with the heel, then try to raise the heel and then put it down continuously. Exercise requirements: stand upright, keep your upper body straight, and don't sit back on your hips. This exercise mainly develops the strength of soleus muscle, gastrocnemius muscle, fibula muscle and short muscle group at the back of calf, and is also beneficial to the contraction of ligament at ankle joint. 10, press on your back. The action method is to lie on your back on the push frame, adjust your breathing (you should inhale first when you exert yourself), hold the tense barbell with both hands, and the distance between your hands is slightly wider than your shoulders, then lift the barbell placed on the push frame, slowly lower the barbell to your chest under proper control, and immediately lift it with strength until you touch your chest. The weight of this exercise should be gradually increased from light to heavy. You can lift it several times when it is light. If the weight reaches the maximum physical load, a stimulus is enough. Practice requirements: push the barbell quickly and slowly put it back on your chest. When pushing the barbell upward, try to avoid the phenomenon that the waist leaves the bench and borrows upward. This exercise is the only exercise that can exercise all the muscles of the upper body, mainly developing the strength of pectoralis major, front deltoid, serratus anterior and triceps brachii. Doing sit-up push-ups can also be done with dumbbells, which is more effective for developing the muscle strength of small muscles in the upper body. 1 1, birds move. The action method is to lie on your back on the bench, hold a dumbbell in each hand, keep your arms straight, palms up, slowly lower from your chest to your sides, open your arms as far as possible, and then quickly return to your original position. Because its action is similar to the action of a bird flapping its wings up and down in flight, it is named bird movement. Exercise requirements: Exhale when lying flat on both sides, and inhale when forcibly restoring the original posture. This action mainly develops the muscle strength of the chest and arms. In order to strengthen the training effect of pectoralis major, after lifting dumbbells on your back, the hand movement route is changed to cross-circle movement. 12, supine and overhead. The action method is to lie on your back on the bench and hold one end of the dumbbell handle with your hands crossed so that the other end can be put down. At the beginning, lift the dumbbell, straighten your arms and bear the weight on the upper end of your chest. Then slowly lift it up and down from the top of your head until your arms can comfortably reach the lower part of the back of your head, and then start lifting it back to its original position. Practice requirements: start inhaling when descending, put it at the lowest point, and the lungs are just full of gas; Exhale when you start lifting, and exhale when you return to your original position. There are 3 groups in each class, and each group has 10 ~ 15 times. Regular practice of this movement can exercise the chest muscles and upper back muscles, and more importantly, it can expand the ribs. If you increase the difficulty and effect of the exercise, you can bend your arms and raise your head instead. The action method is as follows: on the supine stool, lie flat with your knees at an angle of about 90 degrees, put your feet flat on the ground, lift the dumbbell, straighten your arms and put them on your chest, then slowly put them down from your head until your arms are at an angle of about 90 degrees, and then take back your original posture. 13, barbell bending rowing. The action method is to hold the tension barbell with both hands, the distance between the hands is about shoulder width, the upper body leans forward, the head, neck and back are straight, and the knees are slightly bent (to reduce the pressure on the back of the waist and legs), then inhale and pull the barbell to the lower abdomen, and then slowly put it back in place, accompanied by exhalation. You can do 3 ~ 5 groups at a time, and each group can do 8 ~ 12 times continuously. This movement can effectively develop the upper back muscles and expand the lower back muscles on both sides of the spine, which has a significant effect on athletes in rowing, wrestling, weightlifting, judo and shot put. 14, dumbbell rowing with one arm. The action method is to open your feet back and forth, bend forward, hold one hand on the low stool, lift the dumbbell with the other hand, then lift it to chest height on the inhalation side, and then exhale and put it down. After 8 ~ 12 times in a row, practice with the other hand. This action has an obvious effect on lengthening and thickening the extensor dorsi, and is also conducive to developing the muscle strength of the waist and arms. 15, barbell lift. The action method is to stand in front of the barbell and spread your legs naturally. Bend your knees slightly, lean forward, hold the barbell with both hands, the grip distance is about shoulder width, and your arms are straight. After adjusting your breathing, inhale and slowly lift the barbell. At this time, keep your head and back straight until you stand straight, and then put it down. 6 ~ 10 times in a row is 1 group, with 3 groups each time. Practice requirements: hips are lower than shoulders, head and back are kept straight, and the weight of barbell should be gradually increased. This exercise is absolutely valuable for developing the strength of lower back contraction muscle group and hind leg muscle group. 16, the shoulder barbell body flexes and stretches. The action method is to open your feet left and right, hold the barbell with both hands, bend your body from an upright position to a horizontal position, then straighten and practice repeatedly. Practice requirements: keep your legs straight, don't sit back, lean forward slowly, get up quickly, and pay attention to the breathing rhythm. This exercise has a good effect on developing the muscle strength of hips and spine, and is also beneficial to the muscle strength development of hind legs. 17, shoulder barbell body bends sideways. The action method is to open your feet left and right, hold the barbell piece with both hands, and bend your body to the left and right continuously. Practice requirements: the upper body should be upright, the legs should not be bent, and the lateral flexion should stop when it reaches the limit. This exercise mainly develops the strength of extensor and flexor muscles on the same side of the spine. 18, shoulder barbell twist. The action method is to open your feet left and right, hold the weight plate with both hands and turn left and right. Practice requirements: the upper body should be upright, the feet should not move when turning, and the movements should be steady and slow when turning to the limit. This sport mainly develops the strength of external oblique muscle, internal oblique muscle and back muscle. 19, barbell flat push. Action method: stand, hold the barbell with both hands and put it on the clavicle. Keep moving forward and push fast. You can also open your feet back and forth, make a quick push forward and upward, and alternate your legs back and forth. Practice requirements: fast, coherent and coordinated movements. This sport mainly develops the strength of pectoralis major, deltoid, serratus anterior and triceps brachii. 20, barbell lunge snatch. The action method is to snatch the barbell, lunge with both legs, and then return to the original position. Continue to alternate. Exercise requirements: fast strength, coordination of upper and lower limbs. This sport mainly develops the strength of back muscles, upper limb muscles and lower limb muscles. 2 1, lift a quarter barbell on your shoulders, kneel and jump. The action method is to put the barbell on the back shoulder of the neck, hold the barbell slightly wider than the shoulder with both hands, spread your feet about shoulder width, keep your upper body straight, then bend your knees for a quarter, and then use the contraction of leg muscle strength to jump in place, so that your feet are about 3 ~ 5 cm off the ground at the same time. This kind of continuous jumping exercise mainly develops the strength of long back muscle group, gluteus maximus, gluteus medius, biceps femoris, quadriceps femoris, psoas major, sartorius muscle, semitendinosus muscle, gastrocnemius muscle and soleus muscle group, which is obviously beneficial to improving explosive force and elasticity and enhancing cardiopulmonary endurance. Practice requirements: Hold the barbell firmly with both hands, so that it can't leave the back neck, the upper body is straight and tight, and the legs are fully extended and jumped. 22. Throw the kettle bell. The action method is that the upper body leans forward, two hand-held kettlebells squat for half, and the kettlebells are thrown backwards. You can also practice with solid balls. Exercise requirements: leg strength, hip extension and arm swing. This sport mainly develops the muscle strength of legs, waist and upper limbs. 23, high leg lifts. The action method is to hold the parallel bars with both hands, tie a rubber band on the left knee and fix the other end on the pole. The upper body leans forward to lift the thigh, and the other leg pushes straight actively, practicing constantly, and the two legs rotate. Practice requirements: push, lift, send hips, lift legs hard, and don't pull the bar with your hands. This sport mainly develops the strength of iliopsoas and thigh flexors. 24, supine flexion and extension. The action method is to lie on your back, tie a rubber band on your feet, fix the other end of the rubber band on your ribs, and bend and stretch your thighs alternately. Exercise requirements: Don't lift your upper body. This exercise mainly develops the strength of thigh flexors and extensors. 25, prone flexion and extension. Action method: prone, with rubber bands on both feet, fixed at the other end, and continuous flexion and extension of the calf. Exercise requirements: heel contact or close to hip. This kind of exercise mainly develops the strength of calf muscles after thigh flexion. 26. Row with one hand. The action method is: fix one end of the rubber band on the rib, hold the rubber band sleeve with one hand, hold the rubber band on the calf shank with the other hand, lean forward on one side, hold the rubber band while inhaling, lift your hand to the height of your head, exhale and put it down, and change hands after 8- 12 times in a row. You can also exchange exercises by hand. Practice requirements: pay attention to regulating breathing, pull up quickly and put down slowly. This sport mainly develops the strength of latissimus dorsi, psoas and arm muscles. 27. Stretch your arms. The action method is to fix a rubber band at the upper end of the rib. Practitioners stand with their backs to their ribs, their upper bodies lean forward, and their feet naturally spread back and forth. He held the other end of the rubber band in both hands, put it behind his head, and his elbow was up. Then he inhaled, and his forearm and triceps stretched the rubber band until his arm was straight, and then he returned to his original position. Practice requirements: pull forward quickly, bounce back slowly, and pay attention to adjusting breathing. This sport mainly develops the strength of forearm muscles and deltoid muscles. 28, prone legs flexion and extension. The action method is that the practitioner lies prone, the opponent kneels behind his back and drags his feet. The practitioner overcomes the opponent's resistance and bends his legs constantly. The heel of the practitioner is required to touch or be close to the hip. This exercise is mainly to develop the strength of calf muscles after thigh flexion. 29. Sit and squat. The action method is that two people sit face to face on the floor, and the opponent presses the feet of the practitioner to make the practitioner squat continuously. Practice requirements: when standing, the body should be perpendicular to the ground. This exercise mainly develops the strength of the muscles at the back of the thigh. 30. Squat up. The action method is back to back, arms around, and then squat and stretch together. Practice requirements: both sides should squat at the same time and stretch hard. This sport mainly develops the strength of gluteus maximus, quadriceps femoris and peroneus longus. 3 1, supine flexion and extension. The action method is that the exerciser lies on his back on the ground and keeps his back to the exerciser at an appropriate height. Exercisers support each other's hips with their feet, lift them up to make them parallel to the ground, and then put them down continuously. Exercise requirements: the opponent's legs are straight and his body is in a straight line. This exercise mainly develops the strength of the front thigh muscles. 32. Turn around. The action method is that two people face to face, hold hands and do backward movement, and at the same time do continuous rotation around the center. Practice requirements: arms straight, whole body straight. This sport mainly develops the strength of deltoid, teres major, triceps brachii and leg muscles. 33, lunge push hand. The action method is that two people stand face to face in a lunge, with their hands folded and their arms clenched, and then push each other hard. Exercise requirements: the force should be gradually increased from small to slow. This sport mainly develops the strength of biceps brachii, deltoid, pectoralis major, psoas, quadriceps femoris, sartorius, gluteus maximus and biceps femoris. 34. After the trunk vibrates. The action method is that the practitioner holds the companion's adult with his thigh, bends his hand forward to the ground, and then straightens his arm and vibrates his torso with the help of his companion, and then restores his original posture. Practice requirements: the speed of abdominal expansion after vibration should be fast, and the flexion should be slow. This sport mainly develops the strength of the back muscles and rectus abdominis. 35. Lift your legs. The action method is that the practitioner lies on his back on the floor, holds his partner's ankle with both hands to lift his legs, and the partner pushes his feet with his hands to enhance his ability to control abdominal muscles. Practice requirements: Practitioners should lift their legs quickly, and their legs are not allowed to touch the ground when they are put down. This exercise mainly develops the strength of rectus abdominis, oblique abdominis and hip flexor. 36. Turn left and turn right. The action method is that two people lie on their backs, their legs are spread apart, their hands are raised horizontally, pulling each other, and constantly rotating left and right. Practice requirements: turn a little harder and stop when you reach the limit. This sport mainly develops the strength of the internal and external oblique muscles and the back muscles. 37. Waist wrestling: The action method is that two people face each other, hold each other's waist, and then pull each other off the ground. Practice requirements: You should pull onions in dry land and lift your hands off the ground.