In fact, when you are moving, your feet should be separated by hip width. Don't squat too much. You should stand up quickly and jump as high as possible. Your knees should be folded up as close to your chest as possible. Don't tighten your knees when you land, but land lightly.
This kind of intensive squat can greatly increase the strength of the legs, and 20 times of tuck jumping can make the heart jump wildly and the legs burn abnormally.
2, pistol squat. If you practice pistol squat for the first time, you must find it very difficult, even if you often exercise. You need not only strong legs, but also very good flexibility and balance. Only by practicing constantly and strengthening your weaknesses can you gradually master pistol squat.
Stand on one leg, with the other pointing forward. Lowering your body is like sitting in a chair. Try to lower your body until the muscles of your thighs and calves touch. Stand up and change your other leg.
3. leapfrog. This is a common training method for field athletes, which will make your legs extremely tired. Leapfrog can build strong thighs and cores. Practice 3 groups, each group 10~20 times, or 3 groups for 30 seconds, and you will feel your thighs burning.
Squat down until the angle between thigh and calf is about 90 degrees. Jump as far as possible. Repeat the jumping action immediately after landing. ? If there is not enough space, turn around and jump immediately after a few jumps.
Extended data:
Precautions:
Since it is muscle training, it must be strength training, which involves the load and weight in the training process. It should be noted that different people have different training experiences and so on, and the choice of load is also different.
Therefore, it is not too late to start leg muscle exercise after you have considered some load weights and adjusted them to suit your endurance. Because the heavy load will make the risk factor of injury soar.
Baidu encyclopedia-squat