Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
1, the knee should be in the same direction as the big toe;
2. The head, neck and limbs are in the same direction;
3, repeat the action must keep the direction unchanged, the body is stable.
Initial operation:
1, hold the dumbbell with both hands, separate your feet, and the distance between your feet is slightly wider than your shoulders;
2. The hips are slightly turned outwards, and the feet and knees should also rotate in the same direction;
3, chest and abdomen, keep a slight bow at the waist.
Action:
1. Knees begin to bend, hips are pushed back, and squats slowly;
2, chest and abdomen, back straight, hips continue to move backwards;
3. Unless otherwise specified, the knee is approximately 90 degrees;
4. Return to the initial action;
5. Don't fold your knees when you squat to the point. Gastrocnemius exercises
Exercise site: gastrocnemius and soleus.
Action essentials:
1, do not change the position of hips and knees during exercise;
2. Keep your body balanced and keep your toes as high as possible.
Initial operation:
1, feet forward, shoulder width;
2. Hold dumbbells on both sides with palms inward;
3, chest and abdomen, waist slightly bent.
Action:
1, slowly, stand on tiptoe as high as possible;
2. Tighten the peroneal muscle and slowly return to the initial action. In-situ lunge practice
Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
1, feet are separated back and forth, front feet are directly below knees, and rear feet stand in a straight line;
2. Raise your head, hold your chest and lift your hips;
3, one leg action until fatigue, repeat the leg change.
Initial operation:
1, legs apart, standing back and forth, front foot upright, rear foot oblique pedal;
2. Hold the dumbbell with both hands, naturally drooping, palms inward;
3, chest, abdomen, buttocks.
Action:
1, the body slowly squats, while keeping the front knee in the same direction as the big toe;
2. Bend backward and stop before touching the ground;
3. Get up and return to the state before departure, and repeat the action. Straight knee hard lifting exercise
Exercise site: posterior leg muscles, gluteus maximus, erector spinae.
Action essentials:
1, stand naturally, lean forward with your upper limbs, and don't turn around when doing actions;
2, the knee is slightly curved;
3. Move appropriately and lean forward as far as possible;
4, chest, it is especially important not to turn.
Initial operation:
1, legs apart to shoulder width;
2. Hold the dumbbell with both hands and put it on the front side of the thigh with the palms inward;
3. Stand naturally with your knees slightly bent forward;
4, chest, abdomen, buttocks.
Action:
1, feet stand still, upper limbs lean forward slowly, hips move backward;
2. The hind leg muscles begin to feel tired and sore, and stop when the back starts to rotate;
3. concentrate on tightening the muscles of the hind legs and stand up to recover. Keep the arrow step and squat.
Exercise site: quadriceps femoris, gluteus maximus, hind leg muscles and adductor muscles.
Action essentials:
1, the legs are separated back and forth, the front legs are directly below the knees, and the rear legs stand in a straight line;
2. Raise your head, hold your chest and lift your hips;
3. Exercise one leg until you are tired, and repeat the leg change.
Initial operation:
1, stand with your feet together;
2. Hold the dumbbell with both hands, palms inward;
3, chest, buttocks, abdomen.
Action:
1, tighten the hips, move one leg backward slowly, and bend the other leg 90 degrees;
2. Try to separate your legs as far as possible, move slowly, keep your waist and knees still, and slowly recover.