Methods: Warm up fully before training and move joints (jogging for 5- 10 minutes, then stretching joints for 3-5 minutes).

First, do a warm-up with 40\% of the maximum weight 10- 15, then add it to 60\% to do a set of 8, and then add it to 80\% to do 3-5.

Then increase the weight appropriately according to your own specific situation. If you feel that there is still spare capacity, add the same, and so on (you must do what you can, don't fight for strength). When you feel that your weight has reached the limit, reduce your weight to 80\% for 6-8, then to 70\% for 10 (this weight needs to be done in two groups), and then reduce it.

The leg muscle training mainly adopts barbell lifting, and the action essentials are as follows: before the sole of the foot touches the ground, the legs are straight and the heels are lifted quickly, in groups of 20, 6-8 groups, and then 4-6 groups, each group 10- 12 times. I believe that after 3-6 months of training, the leg strength will make a qualitative leap.