Practice areas: hip muscles, ligaments, triceps, shoulders.
Exercise method: put a high enough pedal or plate behind you. When squatting, your hips can touch the pedal to keep your body balanced. When the body rises, use one leg to exert force, lift the free leg to the front of the body, raise your arms horizontally in front of the body, stand up straight.
Lower the center of gravity until your hips touch the pedal. The heel drives the legs to push up and exhale evenly. Each group gradually reduced the pedal height to below 750px. Take off the pedal and do a free one-legged squat.
Action essentials: ensure the range of action, keep the trunk stable and the hips tight. Frequently asked questions: Unable to reach the required range of motion.
Adjustment method: the range of motion is not required in the early stage, and you can squat or squat. When you feel the thigh muscles tighten, you should stand up immediately. Strictly speaking, you must also start from the previous half squat to avoid injury.
Many people have this feeling: it's okay to walk at ordinary times. When you go up and down the stairs, you will feel weak knees, feel severe pain, and dare not go up and down the stairs. In fact, this shows that your quadriceps is not strong enough, indicating that your feet are not strong enough. At this time, you need to do more leg strength training, and you may wish to do one-legged squat. Squat with one leg is the king of squat and the ultimate exercise to exercise the lower body strength.
It can exercise the spine, buttocks, thighs, calves and feet, and also enhance our endurance and athletic ability. Over time, stovepipe will become a powerful pillar; There are quadriceps like a cable, gluteus maximus as hard as a rock, and strong and tangible calves. Master this action and your legs will never get old. Besides, it will protect you from hip pain and knee injury.