Thigh muscle is a necessary muscle group for men and women to exercise, which has a very important factor in shaping legs and waist and abdomen. In addition, it is also the main project for men to break through the bottleneck period of fitness (when the growth of other muscle groups slows down, it is time to practice legs. )

Exercise your legs with your bare hands (it is best to have weight-bearing training)

Squat down with bare hands

Exercise method: stand, look at the picture with both hands and straighten. Legs apart, knees slightly bent. Squat down until your knees are bent at right angles. Keep your back straight, move your hips backwards, and keep your knees slightly bent when you return.

The training amount is recommended to be 4 groups x25 times.

Squat down in lunge

The representative movements of leg movements are generally liked by women. Men generally don't do squats. Today, we are talking about unarmed exercise, and we should add scissors to do it together.

Exercise method: stand side by side with your hands on your side, and make your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly.

Action process: when squatting to the lowest position, make your legs straight up at the same time, and your left foot contract forward and close to your right foot. Then, let your left foot take a big step forward and squat down. Do it repeatedly.

Training point; If you stand up to three-quarters of the squat or straighten a short distance, it is mainly the contraction of quadriceps femoris. This action can also be cut and squatted in place, and the left and right feet are alternately practiced.

The recommended training amount is 4 groups of left and right legs, x 15 times.

Squat jump

Jumping squat is an action added to the squat action, which improves the exercise intensity.

Exercise method: Squat jump 3 times 1 time. Squat posture is the same, and the starting posture is the beginning of sitting. Jump, jump twice as high as the prepared posture, and sit at the same height as the prepared action for the last time.

The recommended training amount is 4 groups x20 times.

Training suggestion: It is recommended to train legs no more than twice a week. Pay attention to supplement energy drinks during training. Leg training consumes a lot and needs to be supplemented with water and salt immediately.