1. Push-ups: The push-ups mentioned here are push-ups with arms clamped. When practicing, your elbows are close to your body, and you can clamp your body with your armpits, so that you can practice all your arm strength.

2. Make a fist and raise your hands horizontally: hard. If the person next to you knocks on your forearm, your hand is shaking, that is, there is no force. If it doesn't shake, it's hard. Keep this force to prevent your arm from shaking.

3. threading: open your hands from the chest to the left and right. Pay attention to the control strength when opening, and don't shake it from side to side.

Waist strength training

1. Sit-ups: When practicing, lie on the ground and get up by your own strength, and don't press your legs to practice, so the effect will be better. If you want to improve, you can put your hands and feet together and touch them when you get up.

2. Lift your legs and abdomen: lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Leg strength training

1. Squat: Keep your back straight. When squatting, the hip joint is lower than the knee joint

2. "Horse stance just look": When exercising the strength of the leg (footwall), the knees hit left and right, the thighs and calves are 90 degrees perpendicular, the upper body is chest high, and the body should not lean forward.

3. Frog Leap: Kneel and squat in the same place, hold your back with both hands, and use the pedaling force of your legs to jump forward. According to your physical condition, jump as high and as far as possible. I used to land with my feet on the ground, and I landed hard when I took off.