1, wide squat:

This posture is a common posture in our self-respect training, and it is also what we often call a long-distance weight-bearing squat. When we are doing this training, of course, our legs will be separated, the distance between our feet will be slightly widened, and we will gradually squat. When doing squats, you should slow down and try to ensure that your body squats to the smallest position, so as to carry out this training reasonably.

2. Hip bridge:

When we do leg training, the position of lower limbs is our most important overall goal. There are many muscle groups hidden in the position of our lower limbs, so it is helpful for our feet to get symmetrical exercise and make them more and more solid to train in different links and choose different training methods in different positions.

Some people are no strangers to the posture of bridging. Some parts basically try to standardize posture. When the bridge reaches the top, we will stop the human body in mid-air for a period of time and fold it in mid-air, so that we can feel that the position of the lower limbs has been exerting strength continuously.

3, one-legged hip bridge:

After the upper gluteal bridge, we will basically add some difficulty factors to the bridge and change the posture that two legs can do to one foot. When we do this position, we will straighten one leg.

Then our bodies bend slightly, creating the appearance of a cable-stayed bridge. When our bodies reach the top, we will keep our bodies in a straight line and train with one leg bridge instead of changing.

4, jump on the steps:

Going up the stairs is a warm-up action that we often choose when jogging. We need to find a staircase and jump on it. This posture trains our explosive power, and we need to reserve our strength when squatting.

Then jump up with all your strength to achieve the best practical effect of training. Besides training our thigh muscles, we also train the explosive power of our feet.

5. Squat and jump:

Training to improve thigh muscle energy and knee joint energy. Feet stand up and down, heels are parallel, knees bend down, squat or kneel down, and arms swing back, of course.

Then quickly stretch your legs so that the three joints of hip, knee and ankle are completely straightened. In addition, the arm swings forward quickly and forcefully, and finally the heel jumps off the ground. When landing, bend the knee buffer with your front foot and jump. Each training 15 ~ 20 times, repeating 3 ~ 4 groups.

6, one leg swap jump:

Training to improve the energy of calf, pedal and knee joint. The upper body is upright, the legs are straight, and the feet jump upward. When you jump, you mainly use the energy of your knee joint to jump up quickly with your forefoot. When the foot leaves the ground, the foot surface is straight and the heel is down. Jump time (30 seconds ~ 1 min) or jump frequency (30 ~ 60 times) may be needed when jumping in place. When jumping between cars, the jumping distance (20 ~ 30m) can be required. Repeat the above training for 2 ~ 3 groups.

7, leapfrog:

Development trend: energy training of medial thigh muscles and hip joint. Feet apart into a kneeling position, upper body slightly extended forward, arms at the back of the body in a preparatory posture. Push your legs hard to the ground, fully straighten the three joints of hip, knee and ankle, swing your arms forward quickly, so that the human body can jump forward and upward, and then use the whole sole to bend your knees and cushion, and put your arms together into a ready posture. Continue for 5 ~ 7 times and repeat 3 ~ 4 groups.

8. Front barbell lunge:

Stand with a barbell in each hand, straighten your waist and lunge forward out of another squat. When squatting, keep the waist straight and control the reaction to the starting and ending parts, and repeat the above posture.

9, barbell squatting in the back seat:

Stand up, take a barbell in each hand and put your hind feet on the bench. Squat backward until the plane parallel to the road surface is restored to its original state, and repeat the above posture.