The development plan of golden quadriceps is squat, in which one leg squat is more effective. Squat all the way (slowly, boy) until the thighs and calves are close together, and then push back like a piston. Don't bounce, and don't swing. Your basic self-weight training should be gradually improved until you can do this action. Self-weight squat is the foundation of all leg training (and all human sports). Please do the basic movements, and then do various variants, such as one-legged pistol squat.

Al. Kawad Lo strongly supports shrimp squatting as a basic leg lifting exercise.

The specific action is: hold the heel of one leg, reach out to the ass, and squat down at the same time until the knee of this leg touches the ground. It seems easy to do this exercise, but it is not easy. This is an excellent exercise for quadriceps and hip muscles.

And in terms of difficulty, it can indeed be compared with one-legged squat. Advanced trainers can stand on the mat and do this action to improve the difficulty, which will definitely increase the range of action. Al named it Extra Large Shrimp Squat! There is no doubt that this is his name. ) It is as attractive as a shrimp squat, but it can grow muscles more effectively.

Too many bodybuilding exercises (such as leg lifts) emphasize small movements. This can increase muscles, but it is not conducive to exercising joints. Full weight squat (such as super prawn squat) explosively increases quadriceps femoris, and also greatly improves the strength and toughness of tendons and connective tissues.

Other valuable basic movements are generally based on the natural movement of the legs, and explosive jumping is a good example. Jumping can not only improve strength, speed and tendon strength, but also benefit quadriceps femoris. Vertical jump is essentially a very fast squat. The same is true for the following actions. Jumping box, hard jump, group jump, sub-jump, long jump and one-legged jump.

All jumping movements can exercise calves, hips, thighs and waist. In fact, explosive jumping should be a whole-body exercise, and you can also exercise your arms. For all explosive movements, keep a low number of times (1~3 times) and a moderate number of groups (about 5 groups) to maintain abundant energy.

Are these basic movements (such as one-leg squats and explosive exercises) enough for you to get excellent quadriceps? That's right. Each leg does two sets (20 times each) of one-leg squats, followed by five sets of vertical jumps with a height of 25 inches (63.5 cm). The correct way to measure vertical jump is to measure the height above your head, not the height of your feet. ) Self-weight training can also build strong and practical legs.

Bodybuilders in gyms like to practice isolating their quadriceps with devices that destroy ligaments, such as leg bending and stretching. We have better self-respect exercises instead, such as the following sith squat (soft squat).

Tom? Prats has the strongest legs ever. He's a fan of Sith Squats. Since he doesn't ignore this exercise, what's your excuse?

Authentic sith squats are really hard to describe. The specific actions are: hold a stable object to keep balance, stand on tiptoe and bend your knees, but don't bend your hips. This means that when your knees press forward and bend to the ground, you begin to tilt your back.

Some athletes' tendons are so strong that they can land on their knees! Do two sets of sith squats (20 times in each group) every time you exercise your legs, so that the shape of your quadriceps will improve quickly. At first, you will lean forward, but after a while, you will become proficient. Remember, you can't bend your knees 90 degrees.

At the beginning, a small amount of exercise is not easy to do. It is suggested to stick to the lowest point of action for a period of time, and then stand up and train repeatedly, with more times and difficulties. This action is very useful for the rehabilitation training of injured sports. Many elderly trainers who are keen on this will do this with a great range (knee height bending).

Steel leader? Vince. Gironda? The great bodybuilding theorist in the golden age, the young coach of Mr. Schwarzenegger? Isis, squat. He doesn't allow anyone to do barbell squats in his gym!

Why is this squat called sith squat? There are two versions.

One is to commemorate the mythical King Sisyphus, who was sentenced to roll a boulder up a hillside every day for the rest of his life and watch it roll back to its original position.

Another less academic (or perhaps correct) statement is that this movement will isolate the quadriceps for exercise, so it is quite difficult and even make a strong person very weak.