Thigh muscle is a necessary muscle group for men and women in fitness, which has a very important factor in shaping the legs and waist and abdomen. In addition, it is also the main project for men to break through the bottleneck period of fitness.
Squat with bare hands
Exercise method: standing, hands looking at the picture, straight. Keep your legs apart and keep your knees slightly bent. Squat until your knees are at right angles. Keep your back straight, move your hips back, and keep your knees slightly bent as you return.
The amount of training is recommended to be 4 groups X25 times
Lunge squat
Leg exercise is a representative action, which is generally preferred by women. Men's words, generally do squat do not do this action, but today's talk is unarmed exercise, so to add scissors across together.
Exercise method: two hands on the side, two feet side by side, first make the right foot forward a big step. Then, slowly squat down, right knee forward, left leg slightly straight sink.
Action process: when squatting down to the lowest position, extend the legs upward at the same time, retract the left foot forward, and stand close to the right foot. Then, take a big step forward with your left foot and squat. Repeat.
Training points; If you squat up to three-quarters or have a short distance to straighten, it is mainly the quadriceps force contraction. This action can also be done in situ cutting squat, left and right feet alternately practice.
The amount of training is recommended to be 4 groups of left and right legs, x15 times each
Squat jump
Jump squat is the addition of jump action to squat action, which improves the exercise intensity.
Exercise method: jump squat is 3 times, jump to calculate 1 time, squat position is the same, start position is the beginning of sitting. Take a jump. Two jumps are higher than the preparation position. The last time, take a seat at the same height as the preparation.
