One, chest type. Hands palm as a support point, arms open, shoulder width, or shoulder wider, back, waist and buttocks were a straight line, elbow force, flexion arm movement can be. This way the main exercise is the chest, upper arm of the triceps and abdominal muscles.

Second, the shoulder type. Action with the same, but the narrow spacing between hands, and to double as a support point, fist forward. This way is the exercise of arm strength, but also to increase the strength of the wrist and the hardness of the fist. Exercise should be noted that the choice of support the ground can be the first soft after the hard, wrist support to taut, so as not to sprain.

u0026nbsp;Third, the iron cattle farming style. Use fist or palm as a support point. Hands stuck, arms open, shoulder width. Feet toe, feet parallel feet. Head to oblique front of the top, forefoot, hands, neck, waist together force, while waist down, close to the ground. And then the buttocks upturned, waist and then fall, the body after the pull, the whole action is completed. Oblique oblique after the action can be repeated. This exercise is mainly for the neck, and enhance the back muscles, wrist, ankle strength.

Fourth, finger exercises. Mainly to the fingers as the support point, the other action and the first two ways the same. As the strength increases, the fingers of the ground can be decremented in turn. The main practice of the way refers to the force, enhance the hand grip strength, grasping force, together, force through the fingertips. It should be noted that if the force does not reach the support of the body's strength, you can let the fingers face the wall practice, the body bracing. To be forced to gradually increase the force, and then gradually into the level of ground to practice, to prevent finger injury.

Five, carp lying lotus type. Body side, single punch or single palm to the ground (usually a single boxing), bracing the ground, feet cross bracing. For example, right fist, the left arm stretched upward, his arms were cross, master the body balance. Left foot inside, right foot outside the ground support. Bent arm under the support, the waist force, head and waist back, as the disk lying carp, and then restore the original, and then repeatedly support. The main exercise of the way the deltoid muscle (commonly known as "tiger muscle"), upper arm, waist and abdomen of the power. When the exercise is not enough strength can first choose a soft ground, the strength of the arm to use foot.

Six, inverted. The first trainer can rely on the wall upside down, feet on the wall, his hands and shoulder width, arms bent, do flexion press. Later, the feet can leave the wall to do push-ups. The main training of the neck and the arm of the force. Exercise attention to master the body balance.

Seven, weight training. The action is the same as the chest and the shoulder, just put heavy objects on the back, such as dumbbells. In the arm strength, physical coordination, the weight of the weight can be increased in turn.

Eight, single palm or single punch practice. Action and expansion of the chest and the same shoulder, but a single palm or a single fist to the ground when the action to move alternately. The main practice of single arm strength. If the arm is not enough, the beginning can be the first practice on the slope, with the strength to enhance, and gradually raise the foot of the support point, the last single palm or a single punch or even a finger support, body inverted. Practice step by step.