1, practice and figure out the key points of the action, the focus is on the feeling of the muscle during the action process. 2, maintain the principle of progressive, give the body a good adaptation process, while preventing injuries. 3, adopt the principle of 1 week 3 practice, the next day training, to ensure good muscle recovery. Make sure that every part of your body is trained during the week. There is no muscle growth without recovery. The two important factors for recovery are rest and nutrition. 6, no matter how good the method does not persist is only equal to zero.