Only practicing arms and wrists can't greatly increase strength, and muscles will coordinate with each other, so it's best to practice in combination.

First, the basic movements, push-ups, pull-ups, bent parallel bars, narrow lying push-ups and barbell push-ups, can exercise your forearms, shoulders, biceps brachii and triceps brachii, latissimus dorsi, and you must practice muscle weakness and standard movements, such as pull-ups. The first few go through the lower chest, which is the lower part of the chest. When the chest is pressed on the horizontal bar, hold for 2 seconds. . . . Push-ups can exercise your muscle endurance and endurance.

Second, climbing the rope with bare hands seems simple, but it is not easy to do, especially when the force is exerted, the rope will swing, so a person must practice many movements to climb the rope efficiently and quickly.

Third, I'll teach you a trick. After washing clothes or sheets, twist them by hand and hold them for 2 seconds when you twist them hard.

In short, increase strength and exercise endurance.

Hope to adopt