You can practice speed and shoulder and forearm strength with dumbbells. Shoulder exercises should be light (2~4 kg) for many times (150 times or more), and the movements should be slow, so as to exercise shoulder endurance. This is the key to keeping your posture against the enemy for a long time. Practice forearm strength and weight, according to your own situation (generally 10 is close to the limit weight), rest for about 2 minutes, continue to do it until you can't move, and rest for 2 minutes before reaching the limit position. * * * Group 3, not too fast, just moderate. In fact, dumbbells can also practice speed, the weight is about 2~4 kg (it can get heavier after a long time), 15 times is a group, and punches are fast (that is, only by arm strength, not by any body strength), so it won't be exhausted, just three groups a day. Note that speed and strength cannot be mentioned in the same breath, otherwise little progress will be made.

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