Tear the leg (the most important thing to remember is the warm-up before tearing the leg, such as tearing the leg after running and kicking the leg after leg press, otherwise the ligament is inelastic and there is no strength when attacking).
Let's do these first You'd better find a place with public fitness equipment, such as the parallel bars, where there are often various characters exercising and they can teach you something.
It's very troublesome without teaching, or it's easy to get hurt, or exercise is ineffective.