1, strength training Strength training training methods generally through the big power and less repetitions, what is the “big power”, what is called “less repetitions” it? From the literal meaning we can see that the so-called “big power” here we emphasize our weight training, through a certain amount of weight so that our muscles can get a certain amount of resistance. However, resistance training alone is often not enough, we usually find that the weight and the number of exercises per unit of time have a certain impact on the strength of our muscles. If the frequency is too high, not only will we not train our strength well, sometimes it will cause some strain on our muscles. Therefore, we must take into account the impact of weight and the number of exercises on our muscles when performing strength training. This will change the cross-sectional area of our muscles. Generally speaking, our brain is the general source of the main innervation that produces the movement pattern. Therefore, in rehabilitation training, we have to constantly summarize and practice to evaluate our muscles in detail in a certain area. Meanwhile, strength training can change the role of the central nervous system on motor units, so that more motor units contract in synchronization and produce greater contraction force. 2, resistance training Resistance training is usually the basis for strength training. Then what kind of situation can load the operation of resistance training? It is generally accepted that 1-15 reps are completed on a resistance load. Repeat until the muscle group we are training cannot be trained again. We have just mentioned above that exercises with large loads and few repetitions mainly increase the strength and volume of the muscles, without any significant effect on endurance training. All types of muscle fibers are adapted to strength training as a result of the increased content of contractile proteins in the muscle. This adaptation increases the ability of muscle fibers to fight external resistance. 3, endurance training Muscle endurance is generally the sustained ability of the muscle to be constant in a particular action. In the process of training, the general resistance load should be more than 20 movements. In the designation of the corresponding action, the number of times to complete the corresponding action. Strength training results in stronger muscles and increased volume, while endurance training results in adaptive changes in the muscles, which are mainly changes in muscle energy supply. Because this type of training has a more pronounced effect on the mitochondria within the muscle fibers, the number and density of mitochondria increases with the intensity of the training. 4, explosive training Research has found that high-intensity training lasting from a few seconds to 2 minutes relies mainly on anaerobic metabolic pathways for energy supply, also known as anaerobic training. The main feature of this type of training is sustained. Continuous training of its energy supply mainly from the breakdown of stored phosphocreatine into ATP and glucose enzymes. The adaptive changes in the body resulting from anaerobic training are mainly in the form of increased phosphocreatine stores. The activity of certain enzymes involved in glycolysis also increases, but the changes in this enzyme activity are much smaller than in aerobic training. This shows that the scientific selection of different training can be more accurate in guiding our training in a meaningful way.