Leg muscles play a very important role in the coordination of the whole body. Even if the upper body is strong and there is no strong leg muscle support, it will only be very fragile. Everyone should pay attention to the training of leg muscles, which can increase the secretion of androgen and make the whole body muscles stronger. If you haven't practiced your legs before, you must master the methods of exercising your muscles and gradually strengthen your leg muscles. The following is the fitness plan. You can find a lot of equipment in the gym. If you have the conditions, you can buy it home and prepare muscle powder to start the road of muscle gain! Number of events in each group: Smith Squat 3 15, 12, 12 Leg flexion and extension 210-2 Horizontal thigh bending 210-0/2 Standing lift 2/kloc. Each item is described in detail below. 1. Smith machine squats, puts the barbell bar on the trapezius muscle, the foot is directly below the barbell bar, and holds the barbell bar on both sides of the shoulder. Pick up the barbell, take a step back, stand up straight, and keep your feet shoulder-width apart. Hold your head high, squat down to a position where your thighs are below the ground. The position of the knee joint should not exceed the position of the toe. Then, return to the starting position. 2. Sit on the leg lifter, bend and stretch your legs, and lean the front side of your calf against the sponge board. Sit back as far as possible and always keep your hips and lower back close to the chair. With the strength of quadriceps, lift the calf and thigh into a straight line. Stay for a second, then slowly return to the starting position. 3. The horizontal thigh is bent and prone on the leg bender, and the heel is hooked on the sponge tube. Keep your upper body in contact with the bench. Use the strength of biceps femoris to make the heel closer to the hip position. At the highest point of the action, pause for a moment, and then slowly return to the starting position. 4. Hold the barbell in a standing manner with both hands, put the barbell on the trapezius muscle, put the first half of the sole on the foot pad, stand hard for one second to reach the highest position, and then slowly return to the original position. Finally, I would like to remind you that you should do your best in fitness, pay attention to the use of equipment, don't overtraining, and you must have a good rest time.