Friends who want to strengthen their leg strength remember to follow this menu to train. Of course, fitness exercise needs to persist to see the effect.
Practice steps:
One. Barbell squat
1. Open your legs and shoulder width, or open a little more, and open your feet 30 degrees outward.
2. After selecting the barbell of the appropriate weight, place the barbell on the shoulder and do not tilt the upper limb backwards.
3. When squatting, do not tighten your legs inward, but expand normally.
4. Complete inspiratory before each squat and complete exhalation during the standing process.
5. If you don't have a barbell, you can do squat exercises with ordinary dumbbells.
6. Make 6 sets in each group and do 3-4 sets.
two. Bouncing training
1. This is a training that jumps from the ground to a low stool and jumps down.
2. When jumping, your knees still can't be inward, and your hands are also in a state of natural movement while jumping.
3. Each group 10-15 times, do 3-4 groups
4. If you feel like you want to go further, you can try to increase the jump distance or the height of the low stool.
5. You can also use your hands to grab the dumbbells to jump (the weight of the handsome guy in the picture is 6Kg each )
three. Split leg training ( BULGARIAN SPILT SQUATS )
1. Lift one foot back on the low stool and take another big step forward.
2. Then do it repeatedly, and the front foot should be as straight as possible.
3. If you want to further enhance your strength, you can also meet your own requirements by adding a barbell of appropriate weight to your shoulders or grabbing a dumbbell with both hands.
4. Each group 8-10 times, do 2-3 groups.
(This exercise is very effective for exercising non-dominant feet.)
four. Push-ups + in- situ high-frequency small step + in- situ jump + short-distance sprint practice
1. Make two push-ups first. When doing push-ups, the arm should be clamped as far as possible to the upper limb, rather than to the outside, so the palm should not be inward, but placed on the ground in front.
2. Stand up and do your homework quickly and raise your legs (about 10 steps)
3. Jump up.
4. Immediately sprint forward after landing.
5. Each group 10-15 times, do 3 groups.
Fives. Hard pull practice (mainly exercising the muscles of the inner thigh)
1. The legs are slightly separated and a suitable weight barbell is placed on the hand.
2. Under the premise that the knees are not bent, the upper limbs should be bent forward as far as possible, and the buttocks should be tilted upwards as far as possible.
3. When tilting down, the head should also follow the upper limbs down, rather than always in front.
4. If there is no barbell, the same effect can be achieved with dumbbells.
5. After returning to the limit, slowly return to standing.
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