If you want to exercise strength, it is more difficult to exercise strength with ordinary things at home, and you need weight-bearing training. The best way to practice is barbell squat, and the weight is generally not light. Basically, barbells that have been practiced for several years will weigh more than 200 kilograms, so the strength and growth power brought by your leapfrog and squat posture are relatively minimal.

The most direct and simple thing is to go to the gym, or buy a set of barbell combination and squat equipment yourself. If you can't afford it, then find someone about the same weight to carry on your shoulders, such as people! Only in this way can we develop thigh strength!

But you said several times that you don't need to make such an answer, which seems unprofessional. However, if you really just want to increase your strength, you must practice according to the following methods to increase your strength. This is a scientific matter, and you can increase your strength without fooling around!

First of all, you have to understand the meaning of RM before you can figure out how to practice strength:

RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.

The usual way to determine your weight is:

Trial and error

If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.

Now I understand RM, but what is the weight of RM?

Generally speaking, the training mode of "big weight, few times" is more inclined to increase muscle strength and volume.

Specific to several RM:

1-4RM mainly trains absolute muscle strength and physical strength.

So you can only squat 1-4 at a time to increase your strength!

If you take someone to practice, you should also find someone who suits your weight. For example, it is more appropriate to find a 50KG minor. If a group can only take one or four people at a time, that's your strength! Of course, it is not enough to practice only one group. In the initial stage, we should keep practicing 6-8 groups, and then add them after slowly gaining strength. 8- 12 groups is enough. After thigh training, rest for at least 3-4 days before training, which can supplement nutrients such as protein and carbohydrates. I believe your strength will grow.

I hope it works for you!