How do martial arts practitioners practice their internal forces?

Yanwu said: If you don't practice boxing, you will get nothing. Only by practicing internal skills and hard work, combining strength and practicing both inside and outside can we improve martial arts. There are many ways to practice internal strength. Here is a quick way to improve martial arts. Lay the foundation with a stake, put your palms on your chest like balls, relax and sink into your abdomen. After that, keep the posture of standing pile unchanged, twist your body to the right, then move forward, push your palms forward, shake your whole body, jet your nose, stand your palms sideways, and rotate your arms outward with your palms up, with the intention of holding a heavy object with your palms up, and keep moving, slowly and forcefully rotate your palms inward, and separate your arms to both sides. You can practice three groups repeatedly, each group 10 times.