Methods: Warm up fully before training and move joints (jogging for 5- 10 minutes, then stretching joints for 3-5 minutes).

First, do a warm-up with 40\% of the maximum weight 10- 15, then add it to 60\% to do a set of 8, and then add it to 80\% to do 3-5.

Then increase the weight appropriately according to your own specific situation. If you feel that there is still spare capacity, add the same, and so on (you must do what you can, don't fight for strength). When you feel that your weight has reached the limit, reduce your weight to 80\% for 6-8, then to 70\% for 10 (this weight needs to be done in two groups), and then reduce it.

The whole thigh training is over (be sure to pay attention to safety during training and be protected by a coach or companion). Your waist must be straight, straight up and down, and you must not bend down, otherwise it will easily hurt your waist. Don't squat too fast, squat slowly and get up quickly. If you come down too fast, it is easy to get up. Especially in training, we must do what we can, step by step, and never try to be brave at will. The training frequency is 1-2 times per week, which can be adjusted according to your recovery. But don't do it more than three times, or you will overtrain and do harm to your body!

Legs: Legs are the source of explosive power. Leg muscles belong to small muscles and should be stimulated frequently. It is necessary to train four times a week. The leg muscle training mainly adopts barbell lifting, and the action essentials are as follows: before the sole of the foot touches the ground, the legs are straight and the heels are lifted quickly, in groups of 20, 6-8 groups, and then 4-6 groups, each group 10- 12 times.

I believe that after 3-6 months of training, leg strength will make a qualitative leap (training is boring and arduous, and only persistence will have an effect)!