1 practitioners put sand leggings on their legs and run from slow to fast every morning. The running distance can be short first and then long, and the practice effect in mountainous areas is better.

2. Practitioners practice touching heights every morning or evening, set a height for themselves, and then set a higher height after practicing gradually.

-Training methods,

1. Practitioners tie sand leggings to their legs, and perform variable speed running, ramp running, leg lifting and other exercises. The training time depends on their physical fitness. You can also tie sand leggings for mountain climbing training, which has obvious effect on improving speed and physical fitness.

2. After laying the sand leggings, the practitioner will practice touching the height, set a height for himself, and then gradually set a higher height, step by step. It is a compulsory course for friends who like basketball to improve their jumping ability. If you can put on a sand vest with proper weight, the training effect will be better.

3. Friends who like martial arts, Sanda, Taekwondo and other sports can wear sand leggings, arms and vests for single action or routine training as needed, which can obviously improve explosive power, endurance and flexibility.

4. Friends who want to lose weight can choose lighter (2-3kg) sand leggings or sand leggings for limb stretching exercises, front, back and side lifting exercises, aerobics and so on. , have a good weight loss and slimming effect.

= = = = Precautions = = =

1 Warm up half an hour before practice.

2 When tying sandbags, don't be too tight.

(Because the blood circulation speed is too fast when running, it is easy to cause blood blockage and leg injury! ! )

3 The practice time should be above 1 hour, and it should be persistent. Can't relax! !

Relax your legs properly after practice, or you will cramp when you sleep at night!

You can practice some leg activities, such as kicking, massaging and soaking your feet. It's all good!

I was very tired at first, but I felt better after gritting my teeth for a week or so.

It will bear fruit in a month. If you practice for more than a year, you will feel very different.

As long as you fully warm up during practice, it won't cause any harm, but it is inevitable that your legs will swell at the beginning of practice.

When you start practicing, you can run in the morning or at night, but remember to jog! Only in this way can we put pressure on the legs evenly! In order to achieve the effect of stimulating muscles!

Suggestion-

1 Generally, you should pay attention to the intensity when you start practicing!

Don't practice too much!

3 body muscles can't adapt to the intensity of heavy exercise!

4 slowly increase the running time!

5 pay attention to warm up!

Pay attention to massage your legs and relax your practice!

7 and a half hours to dismantle in time!

Another way to leggings is to lift your legs high and leapfrog! These are all good ways to practice explosive power!