Practice: First, stand with your feet slightly open, slowly turn your toes inward, relax when you feel sore, and then come back. The inner thigh muscles only need to be slightly wider when squatting, with toes facing outwards, in the direction of 10 and 10 minutes of the clock.
Insist on doing leg stretching at home every day, you can practice leg muscles!
2. Squat with bare hands is the most effective exercise to develop quadriceps and hip muscles, and you can do it yourself at home.
Practice: First, open your feet, raise your arms horizontally in front of you, hold your chest out, keep your head straight, and look forward with your eyes as if there were heavy objects on your head and arms. Then kneel down slowly, when it is no longer low, stand up slowly and forcefully until your legs are completely straight, and then stop when your legs and arm muscles tighten.
Note that during the whole movement, you should keep your body in a natural vertical posture, exhale when squatting, and inhale when your legs stand up hard. This freehand squat is very effective for practicing hip muscles!
3, shoulder dumbbells squat to practice leg muscles, want to quickly practice leg muscles, you can choose shoulder dumbbells squat.
Practice: First, open your feet and lift the dumbbell to your shoulders with both hands to keep the dumbbell balanced. Then slowly bend your knees and squat down, stand up when you can't squat any lower, and contact the muscles of your legs and buttocks after tightening to ensure that muscles will appear in your legs within half a month.
4. Toe lifting is also a way to practice leg muscles. This method is very simple.
Practice: first find a step or a book to pad your feet, then put your toes on it, and don't touch the ground or mat with your heels. Lift your toes to the highest point, then slowly put them down and touch the ground with your feet. Just repeat this step and exercise your leg muscles.
The most effective way to practice legs is squat, but you are still a developing boy. I suggest that you don't practice too much oppressive gravity training, which will lead to short growth.
Or you can practice according to the following steps:
Those who practice calf training on tiptoe do 5 groups every day, 30 at a time. If you practice muscles, you should practice slowly and quickly. Better add some weight. Relax in time after practice.
Pectoral muscle: Pectoral muscle is one of the muscles that can best show male charm. The training method is actually very simple. For example, if you buy a stretcher from a supermarket, you can buy a lighter one at first, and then gradually increase your efforts. Stretchers can exercise the muscles of the arms and chest.
Secondly, push-ups are also a very good choice, which can be done at home without space. If you go to the gym, sit-ups and barbells are good choices.
Abdominal muscles: Abdominal muscles are one of the more difficult places to practice. It doesn't take a while to become a man with eight abs. First of all, let's say that sit-ups are very simple, just like push-ups.
Just remember to sit still before going to bed every day. The only thing to pay attention to is that the method must be accurate and the action must be in place. In addition, leg lifts are also a good way. People will feel the pain of leg muscles and abdominal muscles by keeping their legs flat and lifting them up and down many times, so as to achieve the purpose of exercise.
Extended data:
Lower leg: The lower leg is the part of the human leg "below the knee and above the ankle". Its lateral fascial sheath includes lateral calf muscle and superficial peroneal nerve. Its anterior fascial sheath contains the anterior calf muscle, including the third fat muscle, anterior tibial artery, vein and deep peroneal nerve.
Anterolateral calf area:
1. The superficial skin is thick and tight, with low mobility, poor blood supply and slow healing after injury. Superficial fascia osteoporosis. Superficial vein is great saphenous vein and its branches. The great saphenous vein goes up to the calf through the front of the medial malleolus and along the medial edge of the tibia.
There are mainly two cutaneous nerves: saphenous nerve passes through the anterior wall of internal adductor canal, accompanied by descending branch of great saphenous vein, which is distributed on the skin on the medial surface of calf, the anterior surface of dorsum of foot and the medial edge. The superficial peroneal nerve passes through the deep fascia branch near the junction of the lateral lower leg 1/3, and is distributed in the lower lateral skin of the leg and the dorsal skin of the foot.
2. Deep structure
(1) The deep fascia of the lower leg is dense, connected with the periosteum of the medial tibia, and two muscular septa are issued from the lateral side to the deep side. The anterior muscular septum is attached to the front of the fibula, and the posterior muscular septum is attached to the back of the fibula. Anterior and lateral fascial sheaths are formed by the anterior and posterior muscular septum of the leg, the interosseous membrane between the tibia and fibula, and the deep fascia in the anterolateral region of the leg.
(2) Contents of the osteofascial sheath The contents of the lateral osteofascial sheath include peroneal longus, peroneal brevis, superficial peroneal nerve and blood vessels; The fascia sheath of anterior bone includes tibialis anterior, extensor digitorum longus, extensor digitorum longus, the third fibula, anterior tibial artery, vein and deep peroneal nerve.
Baidu Encyclopedia: Calf