2. Wheel running (similar to leg lifting, foot lifting but ankle passing through a rough circle) 2 groups, 20 laps in each group.

3. Lift your toes for 5 minutes, and your thigh muscles will be tight when you lift them.

4. Change legs in lunge repeatedly 100 times.

5. Abdominal jump in 4 groups, 25 times in each group.

6. Five groups of leapfrog, each group 16 times.

Remarks: this is the thigh muscle part of our leg strength training, which belongs to the challenge limit type and must be completed with perseverance and perseverance.

Frequency and rest: at least 3 times a week and at most 10 times. It is indispensable. The rest time between groups should not exceed 2 minutes, the rest between events should not exceed 4 minutes, and the rest between sessions should not exceed 5 seconds.

Time: 6: 30 am to 8: 00 am, and 7: 00 pm to 9: 00 pm is the best.

Never leave after meals, before meals or before going to bed.

Diet: Avoid fatty foods such as fat and butter, eat less oil and avoid spicy food. You can eat high-calorie foods, such as chocolate, and eat more lean meat, vegetables and fruits. You must eat three meals a day and drink some milk (not whole milk).

The amount of exercise can be reduced according to individual circumstances.

Cycle: 5 weeks is a cycle, and it must not stop.

Fat is to lose weight, thin is to keep fit!