First, squat with weight (the weight here refers to attaching heavy objects, such as dumbbells, to the back of the neck when standing): 1, the key exercise parts: thigh muscles, gluteus maximus muscles, hamstring muscles and lower back muscles, and also exercise the abdomen, upper back, calves and shoulders; 2. Starting position: place the weight on the back shoulder of the neck, with the distance between the feet about 15-20 inches, and the toes slightly outward; 3, action process: eyes always look forward. Then slowly bend your knees until you squat down to the full squat position. Keep your torso straight, your back straight and your head slightly raised (always at one point) during the whole squat and power-on process. When the thigh rises above the horizontal position, slowly straighten to the original position. Always keep your feet flat on the ground; Additional: If you don't bear heavy objects, you can increase the number of squats and stimulate thigh muscles! Second, cross (dumbbells are available): 1, and key exercise parts: gluteus maximus, hamstring and quadriceps femoris; 2, starting posture: feet side by side, put the barbell on the back of the neck and shoulders (or raise dumbbells with both hands). Let your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly; 3. Action process: When squatting to the lowest position, both legs are straight up at the same time, the left foot is retracted forward, and the right foot is close to standing. Then, let your left foot take a big step forward and squat down. Do it repeatedly. Additional: this action can also be cut and squatted in situ, and the left and right feet are alternately practiced. Third, leg bending (with dumbbells) 1, key exercise parts: exercising biceps femoris alone is the best way; 2, starting posture: prone on the bed, so that the knees are just close to the edge of the bed, the legs are straight, and the dumbbells are clamped with both feet; 3. Action process: concentrate the contraction force of biceps femoris to make the calf bend upward and tighten in the direction of biceps femoris. Then, along the original road, slowly return to the starting point. Do it repeatedly; Additional: Pay attention to the balance of dumbbells when doing this action. I do many groups of leg flexion and extension exercises, and each leg is as high as 10 groups. The training method is as follows: after one leg finishes a group, do it with two legs immediately and increase the weight one by one. When one leg can't control the weight, do it with the weight that two legs can bear. When practicing, sit on the leg flexion and extension device, back against the mat, and hook the stick with your feet. The contraction of quadriceps femoris will lift the bar, neither fast nor slow. One of the main mistakes people often make is that the speed is either too fast or too slow. The key is to master the right speed. After lifting to the highest point, lock your knees, but only increase the separation of thigh muscles to squeeze the quadriceps. If it is to increase the circumference of the thigh, it will not stop at the highest point. Keep muscle tension when leaning back, and deepen the stimulation of quadriceps femoris. Kick the mat, back against the baffle, hold the adjusting lever, and bend your knees as much as possible. Until your knee touches your chest. Then the quadriceps burst into strength until the thigh was completely straightened, the knee was locked, and the whole body was in an oblique supine position. Medium moving speed-unless the weight used is heavy. The maximum weight used is 24 barbell pieces (45 kg each), which is about 1000 kg. How much weight you use depends on your situation. If you want to try the maximum weight dam 1, please ask your friends to protect and help you. Pedals are like kicking. I often change the position and angle of my foot to strengthen the exercise of different parts of quadriceps femoris. The practice of pedaling is to lean back on the cushion, shoulder on the load-bearing bracket, and squat until the biceps femoris touches the calf. Stare up, hold the cushion, and focus on the quadriceps. Until your legs are staring straight. Make it with a barbell or a hard puller. Focus on the back of thighs and hips, not the lower back. Keep your feet apart, bend your body, bend your knees slightly, grasp the lever or handle, straighten your back, tighten your lower back completely, pull the barbell up, and feel the biceps femoris stretch obviously when standing. Be careful not to bend your back. Bending your knees slightly can avoid this mistake. Stand with one leg bent and stretched, put it on the mat twice, grab the handle with both hands, kneel on the mat with one knee, and hook the stick with the heel. Biceps femoris contract, and lift the stick upward until you can touch your hips. Try to contract the biceps femoris at an appropriate speed, and don't rely on gravity when stretching and recovering. After one leg completes a group, change to the other leg, and make 6 groups for each leg. Leg muscle training method: 1, weight-bearing squat initial posture: put the barbell on the back shoulder of the neck, hold the barbell bar with both hands, stand upright, and the feet are shoulder-width or slightly wider than the shoulders. Short-range action: bend your legs and squat down to the lowest position, then stand up until your whole body is straight. Repeat. Action: This action has a very strong stimulating effect on quadriceps femoris, gluteus maximus and back muscles. Action points: Pay attention to the balance between the left and right when barbelling on the back of the neck and shoulders, and don't press on the neck process of the back of the neck. Keep your chest high, your back hunched and your hips lifted. Don't squat too hard to avoid hurting your knees. When you stand up, don't lift your hips first and then over your upper body, but push your head up to drive your whole body up. 2. One-legged squat initial posture: (Take the left leg as an example) The left leg stands on one foot, the right leg stretches forward, and the hand can be supported on a fixture. Action process: the standing leg slowly bends down and squats to the lowest point, and the right leg can't touch the ground, then the left leg is forced to straighten and resume the initial action repetition. Action: This action can fully stimulate the quadriceps femoris and gluteus maximus in the anterolateral thigh. Action points: the action should be even, and don't squat suddenly, so as not to damage the knee joint. The upper limbs only play the role of balance. Try not to pull up your body with the strength of your upper limbs. 3. Initial posture of horizontal leg bending: (The performer is A, and the helper is B) A lies on the bench, holding the bench tightly with both hands. bilibili faces A's feet on one side, and his hands are pressed on A's left and right heels respectively. Action process: Party A bends the calf hard, and Party B exerts a certain resistance in the opposite direction with both hands, but it does not stop Party A's action. When Party A bends his leg to the limit, Party B forcibly pushes Party A back to the initial position, and repeats. Action: The posterior thigh group mainly exercises the semimembranous muscle, semitendinosus muscle, biceps femoris and gastrocnemius muscle of the calf. Action points: Party A and Party B should coordinate to make the action speed even and smooth, and don't stop the action after jerking. Finally, I wish you success in your exercise!