Methods: Warm up fully before training and move joints (jogging for 5- 10 minutes, then stretching joints for 3-5 minutes).

First, do a warm-up with 40\% of the maximum weight 10- 15, then add it to 60\% to do a set of 8, and then add it to 80\% to do 3-5.

Then, according to your own specific situation, increase the weight appropriately to make one, and if you feel that there is still spare capacity, add another one.

A, and so on (be sure to do what you can, don't fight for strength). When you feel that the weight has reached the limit, put the weight again.

The quantity will be reduced to 80\% to make 6-8 pieces, then to 70\% to make 10 pieces (the weight should be divided into two groups), and then to 60\% to make 12 pieces.

The whole thigh training is over (be sure to pay attention to safety during training, be protected by a coach or companion, and be sure to have a waist.

Stand up straight, up and down straight, and you must not bend down, otherwise you will easily hurt your waist. Don't squat too fast, just slow down.

Squat down slowly, you can get up quickly. If you squat down too fast, it's easy to get up. It is particularly important to emphasize that

We must do what we can in training, step by step, and never try to be brave at will. The training frequency is 1-2 times per week, which can be determined according to.

Make appropriate adjustments to your recovery. But don't do it more than three times, or you will overtrain and do harm to your body!

Legs: Legs are the source of explosive power. Leg muscles belong to small muscles and should be stimulated frequently. It is very important to train four times a week.

This is necessary. For the training of calf muscles, barbell lifting is mainly used. The main points of action are: straighten your legs and raise your heels quickly before the sole touches the ground.

A group of 20, do 6-8 groups, and then do 4-6 groups of continuous vertical jumps, each group 10- 12 times.

I believe that after 3-6 months of training, leg strength will make a qualitative leap (training is boring and hard, and only persistence will have an effect)!