2. Leg-lifting: Leg-lifting is an ancient sport and is called "the symbol of extreme strength". Can improve the strength of knee extension. Leg action: take a sitting position or a lying position, and push the heavy object up, forward, upward or forward by stretching your knees. Leg lifting is also a double joint action of hip joint and knee joint, but it has less pressure on spine.
3, bending legs: also known as leg bending, mainly exercise the muscles behind the legs, for the thighs, but also exercise to the buttocks. Leg movement: mainly based on pictures, the leverage of arms and back muscles is relatively reduced, so it is best to choose this movement when the gym is not fully equipped.
4, step by step: this action is very suitable for people who exercise at home. Arrow squat can exercise thigh muscles and hip muscles well. If there is a barbell, it can be used as a load. Arrow squat: bend the knee joint after lunge to make the body sink. After the knees of both legs are at 90 degrees, return to lunge, and then put the back leg away to form lunge again, so as to walk a little further.
5, crab step: This action is absolutely useless, although it is not good-looking, but it can exercise your humerus well and help your legs exert their strength. Crab step: Squat down with your feet shoulder width, lean forward, clench your fists with your hands, keep your upper body stable and take a step to one side as far as possible, then lift the other leg and take it back. Don't drag on the ground, go to one side and walk back to a group.
6, barbell squat: This action is familiar to everyone, but it is also a difficult action to master, because there are many details to pay attention to. This action is also a golden action to exercise leg muscles and hip muscles. Barbell Squat Action: Knee more than 90 degrees to exercise quadriceps femoris in front of thigh, and knee less than 90 degrees to exercise biceps femoris in hip and back of thigh in squat.