Action one, warm-up action. Warm-up is an action to be done before any exercise. You can jump together in five groups to prepare your legs for the next intensity.
Action 2, do leg bending with fixing equipment. If you want to build a strong Jin'gangtui Rock, you must learn to add weight to your legs. With the help of instruments, the weight used should be gradually increased. Every 1-2 groups should increase a certain weight, and each group should do 15- 10 times (slowly control the weight to make the muscles contract completely).
Action 3: In the advanced stage, leg lifting is done with fixed equipment, and the weight used is gradually increased. Every 1-2 group increases a certain weight, and each group does 12-8 times (slowly control the weight to completely contract the muscles).
Action four, people who work out in the gym can use adductor muscles to clamp their legs and gradually increase their weight. Each group trained 15 times, 12 times, 10 times and 8 times respectively. You can also skip going to the gym, put some heavy things on your legs and try to lift them with your legs.
Action five, lift the dumbbell. Usually I suggest you buy some small dumbbells and put them at home. Lifting dumbbells is a particularly effective way to exercise leg strength. The principle is as above. If you want to exercise your leg strength, let your leg exert its strength and increase the load with heavy objects. If you want to use dumbbells to increase your load, you can follow the following rules. Look forward, shoulder blades retract, chest out, back straight, and keep your body upright.
To sum up, if you want to train a strong diamond pusher, you should first collect some heavy objects around you to exercise your legs, and usually walk more, instead of always lying in bed, so that your legs can be exercised all the time.