1, squat down

A the torso is straight, and the spine can be arranged in a normal standing position without overstretching; Squat posture, the body leans forward slightly, not perpendicular to the ground;

B the depth of squat requires that the upper surface of thigh is parallel or slightly lower than the horizontal plane;

C the knee joint can slightly exceed the toe, so it is not necessary to adhere to the century-old myth that "the knee joint is just a toe";

D hips stretch backwards, like sitting in a chair behind you;

Her eyes are straight.

2, leg flexion and extension

A sits on a bench equipped with a leg extension frame, and the back of both feet is tightly supported on the lower edge of the lower support pad stick of the leg extension frame. Hold the sides of the stool with both hands and let the upper body sit on the stool.

B with the help of the contraction force of quadriceps femoris, slowly straighten your legs to keep this static contraction state, and count the slow 1, 2 in your mouth. Then, put it down Do it repeatedly.

C inhale when stretching your legs, and exhale when restoring.

3, cut deep squat

Feet together, toes together, stand up straight. Look straight ahead, and one foot (suppose the left foot) takes a big step forward, about one leg long. Right toe forward, stand still. The weight is evenly distributed on the front and rear legs.

B Squat. During the squat, keep the pelvis in a neutral position, and don't have any unnecessary movements such as leaning forward, backward, tilting left and right or rotating. In the process of squatting, keep the trunk moving vertically, and you can't tilt and rotate back and forth or translate forward.

C requires four 90 degrees when squatting to the end. The torso is at 90 degrees to the left thigh; Left knee joint 90; Right knee joint 90; The right foot makes a 90-degree angle with the ground.

Second: the posterior thigh group

1, prone leg bending

A lies on his bent leg with his knees just above the end of the prone board. Adjust the resistance roller pad so that the back of the ankle is just below the roller pad. Grab the handle and take a deep breath.

B. Keep the trunk straight during the movement, contract the biceps femoris to make the rolling pad move to the buttocks, and when the movement reaches the midpoint, start to exhale. At the top of the action, squeeze the biceps femoris as much as possible, and then slowly reverse back to the initial position.

2. Bend your standing legs

A After adjusting the appropriate weight, stand facing the leg bender, stand with your left foot, and hook your right ankle with a bar. Grasp the handle and keep your body upright and balanced during the movement.

Contraction of biceps femoris, bending upward as hard as possible. Pause, slow and controlled descent. Repeat as many times as needed to exchange the position of the left and right feet.

Third: the calf

1, lift one leg and heel.

A Stand on a step or mat with a dumbbell in one hand and a balance in the other. Use the forefoot, step on the steps, and the heel is suspended. Contraction calf muscles, lift the body.

B. completely contract the calf at the highest point. Then try to lower it as low as possible so that the muscles can be fully stretched. This can reduce leg fat and shape a slim and elastic * * *

2. Sit with your heels up

Similar to one-legged heel lifting in training contraction, the top of each repetition should be contracted twice. You can also grab the seat with your hands behind your back, instead of grabbing the front handle of the sitting heel lifter, so it is not easy to do heel lift cheating training, and your back can be kept in good condition and naturally vertical.

Tip: In all training movements of thigh joints, hip muscles will be exercised at the same time. Therefore, in various squats or leg movements, when the thigh is below the horizontal position, it is beneficial to the exercise of hip muscles.

Question 2: How to train leg muscles? (Video) Landlord, I don't know which part of your leg you want to practice ... As far as the equipment you provide is concerned, the training methods are: front thigh (quadriceps femoris), training method, squat (slightly practicing gluteus maximus) ... weight-bearing squat training method ... back thigh (biceps femoris), stretching to the front of your body, method: standing with your feet shoulder-width apart and your knees slightly bent. Then pull up the dumbbell ... The main training method of calf gastrocnemius and soleus muscle is to lift the heel ... find a brick, stand on it with your forefoot, and lift your heel up and down with your hind paw to train your ankle and calf ... I hope you are satisfied. :)

Question 3: How to exercise calf muscles to look better? Stick to leapfrog every day, and don't get up and squat when you feel sore. The muscles of the calf are very explosive. This is what the coach said during military training. You can have a try.

Question 4: What is the most effective way to thin leg muscles? ! ! ! Thank you, the video can also be 70 points. The amount of exercise is difficult to control.

Because the endurance of the legs is much higher than that of other parts, it is difficult to control the amount of exercise to lose weight. Especially between aerobic and anaerobic legs is difficult to grasp.

2. Leg fat is stronger than waist and abdomen

Because of carrying the weight of the body for a long time and regular exercise, it is very easy to form muscle legs. Although healthy, it lacks beauty. Traditional methods of losing weight are powerless in front of legs.

3. Conventional weight loss methods are ineffective for legs.

Dieting, diet pills, etc. These methods with weight loss effect are not suitable for legs, and the effect of diet pills is difficult to play to legs. Dieting can only make legs weak and have a weak auxiliary effect on weight loss.

At present, the effective stovepipe method has been proved.

1. Practice method

Long-distance running, stretching, yoga and so on are all stovepipe methods. It should be noted here that in these sports, stretching plays a vital role in the effect of stovepipe sports. Stretching can smooth blood circulation and improve metabolic rate. For those MM who have no time for long-distance running or are too lazy to do sports, stretch their legs every day. This is also a step that many people easily ignore, which directly determines the effect of stovepipe.

Therefore, I would like to remind all parents here: Before exercising, fully stretch your legs, especially the MM with stovepipe.

2.*** Method

Because the most effective aerobic stage of legs is not easy to control during exercise, many people try * * *, and they can really get better stovepipe effect through * * *. The common methods of * * * are:

A. small pieces

By tapping the inside and outside of the calf and thigh, blood circulation can be promoted and toxins can be discharged. Pay attention to the frequency when slapping, not too fast, not too hard, until the legs are slightly red.

B. wipe

Scraping is one of the effective methods and the simplest one. Scrape along the blood vessel from bottom to top with a scraper or spoon. Of course, the same strength should not be too great, which may easily lead to the rupture and exudation of microvessels. (Of course, many old people think that scraping should be done in a broken state, preferably in a bright red state, and then change from bright red to purple. Zhejiang has adopted a heavier scraping method. )

C. Push and pinch

The method of pushing and pinching is like "Thank you for your ticket η ψ ψ ψ ψ ψ ψ ▲ 9"

3. slimming essential oil

Leg fat is relatively strong, and sometimes the effect is slow with the above two methods, so you have to rely on the assistance of essential oil. Essential oil has two functions: one is coenzyme absorption, which decomposes saturated fat and turns saturation into unsaturation; One is to directly * * * skin, strengthen energy consumption, and use it to feel * * * spicy.

4. Nutrition stovepipe

Leg weight loss has little to do with dieting. On the contrary, for MM who wants to lose weight, calcium supplementation can reduce leg swelling. Eating more cool vegetables can clear away heat and detoxify; Drink more water, increase saturation and reduce appetite; Potassium supplementation and so on.

Matters needing attention

1. Skinny legs must assist active and passive movements. In fact, if we look closely, anything in life can help us lose weight. As long as you master the essence of exercise: pulling, stretching, supporting, squatting, until your legs are hot, you will have good results.

Don't wear tights, because your legs are thick. In fact, tight pants are very unfavorable for weight loss, which not only hinders the normal metabolism of toxins in your legs, but also leads to a decline in detoxification speed.

3. Persistence is the core factor of stovepipe success. If you can't persist in imagining that you can lose weight with slimming products, then this cognition itself is putting the cart before the horse, and ultimately failure is inevitable. ...& gt& gt

Question 5: Leg muscle atrophy is a video tutorial of leg lifting. From the perspective of traditional Chinese medicine, muscle belongs to the spleen. As far as muscular atrophy is concerned, Guipi Pill, Ginseng Jianpi Pill and Ginseng Guipi Pill can be taken. Take a look and see which one fits the symptoms. Take Buzhong Yiqi Pill at the same time.

Spleen disease is that the liver inhibits the spleen, so avoid alcohol. Alcohol damages the liver, liver disease, and liver inhibits the spleen.

Question 6: How to train calf muscles is related to explosive force, strength and speed. The first two people have a point. Squat, standing on one leg, leapfrog and duck step mainly focus on muscle and strength. Lifting the heel has an effect on calf strength. It should also be combined with sports, such as riding a bike mentioned above. The other most common is the sprint, 50 meters, 100 meters. Fast vertical jump, multi-stage (continuous leapfrog), etc. They are all good projects for training explosive power. The above methods are best used alternately. For example, squat 20 times, leapfrog and then sprint 50 meters quickly.

Question 7: Dumbbells exercise leg muscles, and detailed (graphic and video are best) 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. 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. In-situ lunge practice

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. Straight knee hard lifting exercise

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 spine moves 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. Keep the arrow step and squat.

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;

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. Try to separate your legs as far as possible, move slowly, keep your waist and knees still, and slowly recover.

Question 8: How to exercise calf muscles? Do some simple leg exercises, such as running, walking, cycling and jumping on tiptoe. You need to work hard. Do morning exercises every morning for a month, and you will succeed.

Question 9: How to exercise calf muscles to become explosive calves! ! I want a detailed action video. Who can send it to me? Thank you ~ ~ ~ Dumbbells are not enough. You need a partner. Please sit your partner on your shoulder. You stand on tiptoe with something. This exercise is very effective. Remember, your arms can't exert force, and your waist should be straight.

Question 10: How to practice calf muscles and bouncing? - .

This is my own very simple method:

Squat down to the lowest, then stand up on one foot and do it several times in a row until you are tired (muscle exercise is explosive), and then change to the other foot for exercise. Generally, the feet will feel very tired after doing 5- 10 times in a row at the beginning. How can you be in such a hurry as you? It's no use rushing. If you really want to practice well as soon as possible, you can do the above method 3-4 times a day, and it will definitely have obvious effects after one or two months.

But it should be noted that if you practice too much, you may hurt your leg muscles, so you should do what you can.

This is the way I used to think of to exercise my leg muscles. It's simple, but it's effective. I used to do this almost every day for a while, but now I don't practice. Now that the leg is stressed, I feel that the muscles are coming out, and it feels quite hard.

As for practicing bouncing, first of all, you should search for the correct bouncing method, and then practice bouncing according to this method every day to get you used to the correct bouncing posture!

With the correct jumping posture, coupled with the above very simple but effective leg muscle exercise methods, are you still afraid of not practicing well?

In addition, you can also consider practicing "Light Skill". Just buy sandbags that can tie your feet. The weight of sandbags will gradually increase according to the practice progress. Of course, if circumstances permit, it is best to always use two feet to help sandbags walk and run. This feeling is obviously different after a week or two. Attention! If this can persist, it will really be a light achievement! At least you can overcome gravity more easily than ordinary people!

Persistence is victory! I expect you to be the Jordan of China! ! ! Come on!