Put a piece of wood about 3 cm thick on the forefoot near the toe joint), and then support the body with the strength of the forefoot and calf muscles. This piece of wood and the supporting part are very important, as close as possible to the joint between the big toe and the forefoot and the inside of the sole.

The upper and lower legs form an angle of 90 degrees and 135 degrees respectively, and then, like the forefoot support mentioned above, you can lift your heel for about 5 seconds, or you can do it repeatedly with the support of forefoot strength-the knee angle cannot be changed, and the knee orientation can be roughly the external splayed foot and the parallel foot. Find your sense of stability and balance, don't be violent and avoid harm.

Jump over wooden benches or other obstacles about 30-50 cm high and at least 30 cm wide.

The above actions, combined exercises, if you want to build thick muscles, then, probably multiply the maximum weight you can complete at one time by 85% of it, and do 8- 12 times, with a constant speed throughout, without pursuing the highest speed.

If the training is of high quality (requiring high speed and strength) (of course, muscle rattle will occur at the same time, but this kind of training is more professional, which belongs to the requirement of quality first, followed by meat rattle), then the maximum weight is multiplied by 65% or 95%. At 65%, the frequency can be 1-6 times, and at 95%, it can be 3-6 times.

Intermittent rest between groups: when doing 85% by weight, intermittent rest should be controlled within 1.5 minutes, 65% by weight within 2-4 minutes and 95% by weight within 1.5-5 minutes.

In addition, the movement time of each movement, except for 85% of the weight, is preferably controlled at 30-45 seconds.