Strength training includes flat support, belly roll, supine leg lift, push-ups, standing dumbbell lift, barbell hip bridge, sit-ups, stretching machine, leapfrog, running, prone position, balance at both ends, etc.

1, flat support: when doing flat support, your hands are slightly wider than your shoulders. Pay attention to tighten your hips and don't lean or collapse. Chin slightly taut, head and body in a straight line, visual floor, be careful, don't look up or shrink back.

2, belly roll: belly roll is to bend the spine, keep the body curled, slightly raise the upper back. When you stand up, your back is still close to the ground.

3, supine leg lifts: When doing supine leg lifts, you should lie flat on the ground or yoga mat, help keep your body stable with your hands, lift your legs 90 degrees, and choose straight legs or bent legs according to your personal situation. Pay attention to keep your back as close to the ground as possible during training, otherwise you will easily hurt your back.

4. Push-ups: Push-ups are very common actions in our daily life, but they are also a very good set of strength training actions. Although the movement is not difficult, but to achieve the effect of fitness exercise, it is still necessary to do standard. We often have standard push-ups, one-handed push-ups, jumping push-ups and so on.

5, standing dumbbell flat lift: standing dumbbell flat lift can choose the way of front flat lift or side flat lift to complete the action. At first, we stood on the ground, holding dumbbells in our hands, and naturally relaxed at our sides. After adjustment, let your hands exert their strength and lift them horizontally until your arms are parallel to the ground and your hands are straight. Then put down your arm and start over.

6, barbell hip bridge: an upgraded version of the hip bridge, the body lies flat on the mat, the barbell rolls over the trainer's ilium, the knees are bent 90 degrees, the soles of the feet are flat on the surface of the mat, and the hands firmly hold the barbell bar, and the grip distance is wider than the shoulder width. Tighten your hips and straighten your waist. You can hold the barbell bar with two anterior iliac spines, so that the barbell bar can be lifted and your body will be in a straight line. Count to 5 silently at the highest point, then slowly put it down and record it as an action. It is suggested that the middle part of the barbell bar be wrapped with sponge foam to reduce the pressure of the barbell bar on the body.