First, squat exercises.
Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
1, the knee should be in the same direction as the big toe;
2. The head, neck and limbs are in the same direction;
3, repeat the action must keep the direction unchanged, the body is stable.
Initial operation:
1, hold the dumbbell with both hands, separate your feet, and the distance between your feet is slightly wider than your shoulders;
2. The hips are slightly turned outwards, and the feet and knees should also rotate in the same direction;
3, chest and abdomen, keep a slight bow at the waist.
Action:
1. Knees begin to bend, hips are pushed back, and squats slowly;
2, chest and abdomen, back straight, hips continue to move backwards;
3. Unless otherwise specified, the knee is approximately 90 degrees;
4. Return to the initial action;
5. Don't fold your knees when you squat to the point.
Second, gastrocnemius exercises
Exercise site: gastrocnemius and soleus.
Action essentials:
1, do not change the position of hips and knees during exercise;
2. Keep your body balanced and keep your toes as high as possible.
Initial operation:
1, feet forward, shoulder width;
2. Hold dumbbells on both sides with palms inward;
3, chest and abdomen, waist slightly bent.
Action:
1, slowly, stand on tiptoe as high as possible;
2. Tighten the peroneal muscle and slowly return to the initial action.
Third, practice lunges in situ.
Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
1, feet are separated back and forth, front feet are directly below knees, and rear feet stand in a straight line;
2. Raise your head, hold your chest and lift your hips;
3, one leg action until fatigue, repeat the leg change.
Initial operation:
1, legs apart, standing back and forth, front foot upright, rear foot oblique pedal;
2. Hold the dumbbell with both hands, naturally drooping, palms inward;
3, chest, abdomen, buttocks.
Action:
1, the body slowly squats, while keeping the front knee in the same direction as the big toe;
2. Bend backward and stop before touching the ground;
3. Get up and return to the state before departure, and repeat the action.
Fourth, straight knee hard lifting exercises
Exercise site: posterior leg muscles, gluteus maximus, erector spinae.
Action essentials:
1, stand naturally, lean forward with your upper limbs, and don't turn around when doing actions;
2, the knee is slightly curved;
3. Move appropriately and lean forward as far as possible;
4, chest, it is especially important not to turn.
Initial operation:
1, legs apart to shoulder width;
2. Hold the dumbbell with both hands and put it on the front side of the thigh with the palms inward;
3. Stand naturally with your knees slightly bent forward;
4, chest, abdomen, buttocks.
Action:
1, feet stand still, upper limbs lean forward slowly, and hips move backward;
2. The hind leg muscles begin to feel tired and sore, and stop when the back starts to rotate;
3. concentrate on tightening the muscles of the hind legs and stand up to recover.
Five, is holding the arrow step squat practice
Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
1, the legs are separated back and forth, the front legs are directly below the knees, and the rear legs stand in a straight line at this time;
2. Raise your head, hold your chest and lift your hips;
3. Exercise one leg until you are tired, and repeat the leg change.
Initial operation:
1, stand with your feet together;
2. Hold the dumbbell with both hands, palms inward;
3, chest, buttocks, abdomen.
Action:
1, tighten the hips, move one leg backward slowly, and bend the other leg 90 degrees;
2. Keep your legs as far apart as possible, move slowly, and keep your waist and knees still. At this time, slowly recover.
These movements are mainly used to exercise thigh muscles, so male friends want to make their thighs stronger, so let's start practicing from these movements. I believe that if we practice for a long time, the leg muscles will become stronger and stronger, making us more fit.