Look, you should also play basketball. Don't gain weight like the first one. Let me tell you a few simple and effective methods. When going up the stairs, stand on tiptoe, jump rope and run back.

deep squat

Preparation posture: open your legs back and forth, with your left foot in front and your right foot behind. The distance apart should be equal to the length of your legs.

Arms droop naturally and stand upright.

Action: Squat your legs at the same time and bend your legs until the thighs and calves are at right angles, and your right leg and knees touch the ground slightly.

The arms and upper body remain the same.

Note: You can lift heavy objects (such as buckets commonly used in Shaolin Temple) with both hands to increase the difficulty.

This action should be divided into four groups with alternating legs, each group 15-20 times. Don't be too tired and don't give up halfway.

Method 2: Squat with one leg.

Preparation posture: Stand with your left leg, put your right leg on a high object (such as a window sill or chair), and cross your arms.

Naturally drooping, the upper body is upright.

Action: the left leg squats, the right leg does not move, and the arm and upper body do not change.

End action: the left leg is upright, the other parts are unchanged, and it is restored to the preparation posture.

Note: this action is done in groups, each group 12- 15 times, and the legs are alternately done in four groups. Can carry heavy objects, increase

Strength.

Method 3: Stand up and squat.

Preparation posture: feet are shoulder-width apart and toes are forward. Hold the side clamp with one hand and the other hand.

One arm droops naturally and the upper body stands upright.

Action: keep your feet still, squat down with your legs, straighten your hips, keep your arms and upper body unchanged, and keep your upper body level with your thighs.

noodle

End operation: restore to ready state.

Note: the upper body and thighs are always horizontal during the whole movement, and the movement is divided into four groups, each group 15-20.

Time. Appropriate weights can be placed on the chest to increase strength.

Ok, it should be noted that the above three groups of methods should be completed in the same training, at least three times a week, at the same time.

Eat more meat, eggs, milk and other foods rich in protein. I believe your legs will make you proud soon. no

However, if you want to get reasonable and best results, you still have to go to the gym and take more courses under the guidance of professional coaches.

Learn, more targeted training.

Perseverance: The last thing I want to say is persistence. Remember not to fish for three days and dry the net for two days.