Put the barbell bar on the trapezius muscle, with your feet directly below the barbell bar, and hold the barbell bar with your hands on your shoulders. Pick up the barbell, take a step back, stand up straight, and keep your feet shoulder-width apart. Hold your head high, squat down to a position where your thighs are below the ground. The position of the knee joint should not exceed the position of the toe. Then, return to the starting position.

Flexion and extension of legs in sitting position

Sit on the leg lift, with the front side of the calf leaning against the sponge board. Sit back as far as possible and always keep your hips and lower back close to the chair. With the strength of quadriceps, lift the calf and thigh into a straight line. Stay for a second, then slowly return to the starting position.

3. Horizontal bending of thighs

Lie prone on the leg bender and hook your heel on the sponge tube. Keep your upper body in contact with the bench. With the strength of biceps femoris,

Heel close to hip. At the highest point of the action, pause for a moment, and then slowly return to the starting position.

Step 4: Stand up and lift

Hold the barbell with both hands, put the barbell on the trapezius muscle, put the first half of the sole on the foot pad, stand up hard to reach the highest position for one second, and then slowly return to the original position.

Finally, I would like to remind you that you should do your best to keep fit, pay attention to the use of equipment, don't overtraining and ensure a good rest time.