The distance between your feet is slightly wider than your hips. Don't tighten your knees. Adjust the bar on your shoulders and put your feet slightly in front of the bar. Abdomen in, chest out, back straight. The center of gravity falls on the heel. Kneeling and squatting should be bold and parallel to the ground, and the hips should not be lower than the knees. Be careful not to bow your head, stand up and repeat.

Exercise muscles: gluteus, biceps femoris and quadriceps femoris.

Step 2 set leg pressure

Stand sideways next to the multifunctional hip lift. When the height of the leg pad is adjusted to downward pressure, it is just at the lower end of the biceps femoris. Hold the handle to keep balance; The supporting feet are slightly bent. Abdomen in, upper body upright. Push leg press down to the back until it can't move any further. Pay attention to the fact that the hip joint always keeps a plane with the body; Do not turn around. Repeat, switch to the other leg.

Exercise muscles: gluteal muscles and biceps femoris.

3. Lift your legs.

Lie prone on the fitness ball and keep balance with firm hands. Straighten your legs and touch the ground with your toes. Head and back are in line. The gluteal muscles forcibly lift the legs together until they are in line with the body. Put it down and repeat it.

Exercise muscles: gluteal muscles and back muscles.

Number of weight groups in the exercise plan

(65438+ 0 minutes between groups)

Smith squats 20kg12-22-4.

Press the standing leg down 10-40kg 12-25 2-4.

Leg back10kg15-303