What I want to say today is that the Internet is full of various training videos and learning courses. Do you have the ability to tell which ones are right? Can you find a training method that suits you? Do you think your training plan should be based on your fitness idol? Maybe you think too little, because there are always various muscle strength training videos on the Internet that tell you that this training effect is a hundred times better! But no one told you, in fact, you need some simple, practical, personal training plans and programs that really suit you.

Find the principle, design the training action according to the principle, and make the training plan and implement it according to your basic physical condition and goals. Maybe these are what you really need to consider and pay attention to! If you want to get a strong body, increase your thigh muscle dimension and improve your weightlifting training, what you need is:

1. Explosive power practice

Explosive training is essential. At least some sprint training should be arranged in the training plan. However, many people have repeatedly practiced lightly, and the muscle dimension has not been well increased. Because the thickening of muscle circumference needs to recruit fast muscle fibers to work and supply energy.

2. Reasonable exercise rhythm

For muscle strength training, you may know the planned posture of this movement and know how to exert strength, but you must also pay attention to the breathing mode of muscles during exercise. Muscle contraction and relaxation require gas exchange of blood in blood vessels. Therefore, a good way of breathing can better stimulate the thickening and growth of muscle fibers.

Maybe you can try the next four moves, so that you can exercise better with one leg as much as possible. Maybe you are about to start explosive training.

1. Dumbbell lunge squat

Put the dumbbells with both hands on the side, in a lunge position, and put a 10kg barbell piece on the back. When squatting, the front legs and knees should not exceed the toes. When doing squat training, we should pay attention to adjusting the rhythm of breathing and exercise.

2. Barbell back stretch squat training

Open your feet back and forth in a lunge, put your hind feet on the barbell, put the dumbbells on your side with your hands, and stand upright perpendicular to the ground as much as possible. Don't exceed your toes during the squat, just do the squat training rhythmically.

3. Back lunge squat training

Eat dumbbells with both hands and put them by your side. When the body's center of gravity drops, one foot lunges to the back of the body, and the front legs and knees remain under the toes. When squatting, keep your body stable and tighten your core.

4. Dumbbell lunges have weight. Do lunge training after lifting weights with dumbbells in both hands. On the one hand, it can exercise the strength of leg muscles, on the other hand, it can also develop and practice the balance ability of human body.