I do many groups in this exercise, with as many as 10 groups per leg. The training method is: after one leg finishes a group, do it with two legs immediately, and increase the weight one by one. When one leg can't control the weight, do it with the weight that two legs can bear. When practicing, sit on the leg flexion and extension device, back against the mat, and hook the stick with your feet. The contraction of quadriceps femoris will lift the bar, neither fast nor slow. One of the main mistakes people often make is that the speed is either too fast or too slow. The key is to master the right speed. After lifting to the highest point, lock your knees, but only increase the separation of thigh muscles to squeeze the quadriceps. If it is to increase the circumference of the thigh, it will not stop at the highest point. Keep muscle tension when leaning back, and deepen the stimulation of quadriceps femoris.

kick

Pedal pad, back against the baffle, hold the adjusting lever, and bend your knees as much as possible. Until your knee touches your chest. Then the quadriceps burst into strength until the thigh was completely straightened, the knee was locked, and the whole body was in an oblique supine position. Medium moving speed-unless the weight used is heavy. The maximum weight used is 24 barbell pieces (45 kg each), which is about 1000 kg. How much weight you use depends on your situation. If you want to try the maximum weight dam 1, please ask your friends to protect and help you.

Gaden

Like kicking, I often change the position and angle of my foot to strengthen the exercise of different parts of quadriceps femoris. The practice of pedaling is to lean back on the cushion, shoulder on the load-bearing bracket, and squat until the biceps femoris touches the calf. Stare up, hold the cushion, and focus on the quadriceps. Until your legs are staring straight. Make it with a barbell or a hard puller. Ideas focus on the back of thighs and buttocks, and

Not the lower back. Keep your feet apart, bend your body, bend your knees slightly, grasp the lever or handle, straighten your back, tighten your lower back completely, pull the barbell up, and feel the biceps femoris stretch obviously when standing. Be careful not to bend your back. Bending your knees slightly can avoid this mistake.

Stand with one leg bent and stretched.

Stand still, put it on the mat at two o'clock, grab the handle with both hands, kneel on one knee and hook the stick with your heel. Biceps femoris contract, and lift the stick upward until you can touch your hips. Try to contract the biceps femoris at an appropriate speed, and don't rely on gravity when stretching and recovering. After one leg completes a group, change to the other leg, and make 6 groups for each leg.