Doing squats can increase the thigh circumference;
Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.
If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.
Squat movement process:
Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.
Squat exercise:
Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.
Training biceps brachii and triceps brachii can increase the circumference of muscles and arms;
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12RM, and each group can make about 8 to 12 dumbbells. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups