Leg muscles play a very important role in the coordination of the whole body. Even if the upper body is strong and there is no strong leg muscle support, it will only be very fragile. Everyone should pay attention to the training of leg muscles, which can increase the secretion of androgen and make the whole body muscles stronger. If you haven't practiced your legs before, you must master the methods of exercising your muscles and gradually strengthen your leg muscles.

The following is the fitness plan. You can find a lot of equipment in the gym. If you have the conditions, you can buy it home, prepare muscle powder and start the road of muscle gain.

Number of project groups Number of times per group

Smith Squat 3 15, 12, 12.

Leg flexion and extension in sitting posture 2 10- 12

Horizontal bending of thigh 2 10- 12

Station hoisting 2 15

Beginners must not choose too much weight when practicing. It's better to lighten the weight a little. Every movement should be in place. If you form a bad posture, it's hard to correct it.

Each item is described in detail below.

1. Smith squats

Put the barbell bar on the trapezius muscle, with your feet directly below the barbell bar, and hold the barbell bar with your hands on your shoulders. Pick up the barbell, take a step back, stand up straight, and keep your feet shoulder-width apart. Hold your head high, squat down to a position where your thighs are below the ground. The position of the knee joint should not exceed the position of the toe. Then, return to the starting position.

2. Flexion and extension of legs when sitting

Sit on the leg lift, with the front side of the calf leaning against the sponge board. Sit back as far as possible and always keep your hips and lower back close to the chair. With the strength of quadriceps, lift the calf and thigh into a straight line. Stay for a second, then slowly return to the starting position.

3. Horizontal bending of thighs

Lie prone on the leg bender and hook your heel on the sponge tube. Keep your upper body in contact with the bench. Use the strength of biceps femoris to make the heel closer to the hip position. At the highest point of the action, pause for a moment, and then slowly return to the starting position.

Step 4: Stand up and lift

Hold the barbell with both hands, put the barbell on the trapezius muscle, put the first half of the sole on the foot pad, stand up hard to reach the highest position for one second, and then slowly return to the original position.

Fitness should be done according to one's ability, pay attention to the use of equipment, do not overtraining, and ensure a good rest time.