1, Bulgaria squat

Bulgarian squat is also called one-legged squat, or split-legged squat, mainly because it has the most basic difference from standard squat, one is one leg and the other is two legs. When exercising, the hands are fixed and can naturally droop or close. As for the nose, if you want to increase the strength of your legs, you can also tie sandbags to your thighs and calves, or grab a dumbbell on your arms and hands.

In addition to increasing leg strength, this action can also help you carve leg lines and make the front and rear sides of your legs more tense. At the same time, this action can also help you improve your balance. Long-term exercise, cardiopulmonary function will be stronger, and endurance will be effectively improved.

2. Turn jumps on and off

The first movement talked about cardiopulmonary ability. In fact, the more effective exercise still belongs to this sport. Opening and closing jump is a very popular fitness movement, and its requirements for the birthplace are not high. Daily exercise can obviously improve the instantaneous explosive force and bouncing ability of thighs.

3, equipment weight squat

This action is a recommended action, which can greatly improve the strength of your legs. Many people worry that your legs are too thick, but most people won't do this action, because this action can really make your legs thicker and more powerful!

4, load-bearing side lunge

Broadcast gymnastics in student days often practiced side lunges. On the basis of side lunge, this movement adds an action of holding dumbbells up and down, and effectively improves leg strength through the acceleration of dumbbell falling.

Extended data:

Explosive power refers to moving the instrument (or the human body itself) as far as possible in the shortest time. As the name implies. This kind of power, like gunpowder explosion, can explode huge energy in an instant. The essence of explosive force refers to a kind of human physical quality that integrates the coordination ability, strength quality and speed quality of different muscles.

Explosive power is divided into the following three types:

First, high power: that is, exercise within 30 seconds.

Second, medium power: that is, movement between 30 seconds and 5 minutes.

Third, the downward force: that is, exercise between 5 points and 15 points.

According to this distinction, muscle strength and speed belong to high explosive power, muscle endurance belongs to medium explosive power and endurance belongs to low explosive power. In other words, most sports need explosiveness.

References:

Explosions Baidu encyclopedia