Leg muscle exercise, pay attention to exercise frequency and nutrition.
Before 1-2 months, it is recommended to exercise twice a week:
Three groups of squats each time, each group 15-20 times, and the number can be increased after adaptation; Lift the heel in three groups each time, 20 times in each group, and the number of times increases after adaptation; For all actions, rest between groups for 30 seconds to 1 minute.
When the body adapts, exercise once every other day, while keeping exercising, let the leg muscles have a certain rest time to grow and recover:
Three groups of squats each time, 30 times in each group+,limited to exhaustion; Three groups of heel lifts each time, 30 times in each group+,,limited to exhaustion; All actions, rest for 30 seconds between groups;
Why are you exhausted? In order to break through the muscle limit slowly, exercise muscle endurance and stimulate the growth of muscle dimension.
During exercise, you should consume a certain amount of protein every day, mainly eggs, milk, beef, chicken, shrimp and so on. Increasing the intake of protein can accelerate the recovery of muscle fatigue and the growth of muscle mass.