Previous articles "Leg abuse ace movement, efficient muscle building, and wrong and scars, have you done it right? 》 introduces the importance of barbell squats in leg exercises, movement analysis and precautions. Interested friends can click to check it out. Later, many netizens

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The body is upright, with your feet together, and your hands are naturally placed on both sides of your body. Hold your torso upright, take a step forward, and hit the ground first. Squat down until the knee joint is at an angle of 70-90 degrees, stretch the hind legs behind the body, and bend the knee joint but do not touch the ground. Use the heel that steps out your legs to force yourself to return to the starting position.

2. Squat with bare hands

Both feet are shoulder-width, slightly abducted (no more than 30°), the hips and knees are fully extended, and the body remains neutral. When squatting, the knees bend and abducted, and at the same time move the buttocks backwards and downwards (it feels like Imagine there is a stool behind you, and try to sit backwards with your hips), squat until the upper surface of your thighs is parallel to the ground, and then return to the preparation position.

3. Prone legs bend

Select the appropriate weight (8-12RM), face down, lie on the prone legs curl instrument, hook the heel on the cylindrical mat, hold the handle with both hands, and first fully stretch your legs. Hold the handle tightly with both hands, keep your body always attached to the stool, bend your legs as much as possible until biceps completely contracts, tighten at the top for 1-2 seconds, and then slowly lower the weight.

4. Sit the legs flexed and stretched

Select the appropriate weight (8-12RM), sit on the instrument, with your legs under the mat (the toes of your feet point forward), and hold the handle on the side with both hands. While exhale, use your quadriceps to maximize your legs. Make sure the rest of your body remains unmoved in the seat. Hold in a tight position for 1-2 seconds. While inhaling, slowly lower the weight to its original position.

2. Movement volume

8-12 times/group, 4-5 groups, interval 60 seconds.

It is recommended that you try to make with your bare hands first, and then choose the appropriate weight-bearing according to your own situation. As time goes by, it will continue to improve. can gradually increase the weight-bearing , making the leg muscles stronger and stronger.

3. Requirements for actions : standard, it is better to do less than just fill in the numbers. The slower the movement, the better the effect.

4. After the muscle volume of the legs increases, focus on the weak parts of the legs according to the situation, and carefully carve , so that you will have a more perfect leg.

It is better to act than to move! Start as soon as possible and you will have the good figure you want as soon as possible! What are you waiting for?

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