When landing on all fours, put your upper arm firmly on the road, keep your left leg in the sky, keep the posture parallel to the wooden floor and in a straight line with your hips, tighten your abdomen, look straight ahead, and gradually bend your left leg to the opposite side of the human body, and keep it at the origin for a few seconds. Do 10- 12 times and then switch legs.
2. Legs apart posture
Step forward 30-45cm with your left leg. Before the right leg, hold a barbell of 1-4kg, put your hands loosely at your sides, keep your waist straight, tighten your abdomen, and look straight ahead. Squat down slowly until the knee joint of the hind foot touches the wooden floor. Hold this position for a few seconds, and then restore to the original position. 10- 12 times, and then perform leg changing training.
Step 3: Cheat and squat with weight
Stand with your feet apart, slightly wider than your backpack, with your toes forward. Choose 1 to 4kg barbell according to your own situation, hold your backpack in your hand, keep your waist straight, tighten your abdomen, and look straight ahead. Squat down slowly until the root of the thigh is basically parallel to the wooden floor (the knee joint can bend forward, but you can't turn your toes), keep this posture for a few seconds, and then resume the standing posture. A group of 10- 12 times, do two groups.
4. Cheating fitness exercise method
Hold it in your hand. The two "knee joints" are raised and the lower part is divided into two steps.
A. Stretch forward: one foot stretches forward (heel is in a straight line direction, used for fitness). During fitness exercise, the heel sticks out, the heel touches the ground, and the leg muscles gather hard. Then straight back, both feet on the ground, and then do outreach fitness exercises.
B. External rotation fitness exercise: the heel still rotates outward in a straight line. During fitness exercise, the heel extends outward, the heel touches the ground, and the leg muscles gather hard. Then retract it in a straight line and stretch it forward, so as to repeat the fitness exercise alternately. Do it for 5 minutes at a time and change your feet repeatedly.
5. Lift your legs in place.
Leg lifting is a seemingly simple exercise, but it also requires a lot of skills. Many people think that leg lifts are leg lifts. In fact, the requirements for leg lifts in situ are very high. Raise your hands horizontally first, and then let your knees touch your palms. This height is more qualified. Because of the high requirements, the effect is also obvious.