The first movement: squat jump (6 groups, 30)
I'm sure it's not for your regular squat training. Here we will do jumping squats, and the number of groups arranged is 6. My goal is to make your body warm up quickly. In this process, mobilize your nerves and muscles and keep your body in a positive and tense state to meet the next training.
When doing this, you need to jump immediately after completing a standard squat. At the same time, your arms stretch backwards, and your legs naturally straighten out in the process. Don't forget to breathe evenly. Irregular breathing will make you get angry in this training!
The second action: static squat (4 groups, 60 seconds)
Now I want to make your muscles active, so I have arranged four groups of static squats. Activate leg muscles, find a place to lean on, naturally lean on it, keep your back straight, look forward, and squat until your thighs are parallel to the ground for 60 seconds.
The third action: dash forward (6 groups, about 12 counts as one)
Compared with lunge squat, lunge squat is more flexible and stimulates a wider range of muscles. Remember, in the process of doing this action, your target muscle is the quadriceps femoris of the hind legs when squatting, and your target muscle is the quadriceps femoris of the hind legs when squatting, and your hips should always be in a neutral position!
The fourth movement: one-legged squat (6 groups, about 15 counts as one)
Find a step about as high as your hip, put one foot on the step and step on the ground with your supporting foot. Stand on tiptoe to drive your body to jump, and keep your feet steady on the steps. In order to ensure the safety of your every jump, you should control your ankle to be stable.
The fifth movement: Squat with legs together (6 groups, 30)
The inner thigh is a muscle that people will easily ignore, and squatting can effectively train the inner thigh muscles. When doing this action, try to keep your knees together and squat completely. If there are no special factors, don't think that your knees can't exceed your toes, just squat down!
The sixth movement: Squat and Jumping (6 groups, 30)
For those who only do normal squats for a long time, you can try to add this action to your training. The first action is to do a squat and jump up. I did a squat here. Let's jump forward. It will be harder for you to jump up the steps than to run. This can not only train your explosive power, but also train your muscle strength and endurance.
Training is not limited to the gym, there is sunshine and fresh air outdoors, so make an appointment with your friends to practice your legs outdoors! Continue to pay attention to us and share more training programs later.