How to train Kobe s leg muscles

Kobe Bryant's body fat percentage is very low, and his calf muscles are not particularly strong, but they are sufficient. If you want to practice like him, you must first lose a lot of body fat, and some people have a lot of calf fat and it is difficult to lose it. In addition, the calf muscles need to be exercised by calf raises.

The landlord can go up 10 stairs and tiptoe 10 times on each step (i.e. raise the heel), swapping legs until he has completed 10 steps.

Here's how to lose fat and gain muscle:

1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute.

2. Jump on the spot for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute.

3. Jump on the spot for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute.

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute.

5. Jump on the spot for 3 minutes + lunge squat (mainly exercise leg muscles) for 1 minute.

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute.

7. Jump on the spot for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute.

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute.

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs (mainly exercise your abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

ps: Search for "how to lose fat on the belly - exercise common sense - experience" to find the action**.

Leg weights, long rides! Jogging.

To exercise the calf muscles, you can do a calf raise:

The exerciser stands on the steps and holds the wall with one leg and raises the heel on one leg, raising the calf with one foot 10 times and then switching to the other. Finish your feet in one cycle, 3 to 6 cycles in a row, without rest in between.

Calf Raising Process:

The calf raise is also a heel raise. The highest point of the heel should be high, and the lowest point of the foot should be lower than the level of the step.

In addition, the players do not have excess fat in the calves because they play a lot, and if they want to train their calves like them, they can play basketball regularly.

Teach you how to succeed yourself--- cycling. I have been cycling to the town every day since I started junior high school, and I live in a rural area where the school is 7 kilometers from home. At noon, I have to ride home, 4 times a day.

I rode until my sophomore year of high school, for 5 years. Now that I'm in college, my calf muscles are so strong and my thighs are thicker that I can't even buy jeans to wear now. I declare that I am not obese.

Not fat or thin, but the legs are very thick.

Take a little more step! Increase the workout for your legs!

1 Be physically fit. 2. Have the will to exercise bouncing. 3 There must also be some talent.

It varies from person to person, the Achilles tendon is not long, no matter how hard you practice, there is no one, I myself have a short Achilles tendon, so it doesn't look slender, it's a little thick.

The length of the big brother's Achilles tendon is innate, the thickness of the left and right calves. It is impossible to jump high if the Achilles tendon is not long and the calf is thin.

It is recommended that you go to PTSmart to find an online fitness trainer for consultation.

Four or five times a week, high-intensity and high-weight exercises, combined with a large high-protein diet, if you can stick to it for two months, it is easy to grow 10 kg of muscle.

Monday Chest Flat Bench Press Dumbbell Flying Bird Upper Recline Bench Press Cross Clamp Chest Biceps (Barbell Brachial Flexion Extension) Dumbbell Arm Flexion and Extension 3 4 Sets of Gradual Descent Tuesday Back Neck Front Pulldown Seated Row Back Neck Pulldown Standing Row Triceps (Narrow Bench Press) Standing Grip Downward Pressure Rear Neck Flexion and Extension Wednesday Shoulder Smith Neck Forward Push Dumbbell Side Flat Raise 3 4 Sets of Gradual Descent Abdominal Multiple sets of body to achieve exhaustion.

Thursday Leg Squat Leg Raise Calf Raise.

If you feel that you can't stand the exercises of the first two days, you can pull out the exercises of the biceps and triceps and do the postponement on the third day There are optional movements in parentheses, depending on your ability to bear The non-gradual descent group is guaranteed 4 groups, 8 12 per group, and the weight should be guaranteed to be at least 8 and 12 at most The gradual descent group has 3 weights per group, and each weight is 8 to exhaustion

Also, make sure to eat at least 8 egg whites a day

Others have been practicing for many years, how can you have obvious changes in only 2 weeks, the emphasis is on persistence, and black people have a lower fat content than yellow people, and it is easier to get muscle.

It's not a thin leg tandan, it's a lack of faith that sings to their constant stretching of the ligament, so that the ligament is very long, and the calf muscles (calf) are relatively high, making the calf very thin. Fu Zheng: So if you want to make your calf slender, you have to pull the calf ligament.

Stick to doing frog jumps every day, and stick to it for a while, and it will have an effect!

Don't jump rope! This will make the legs thicker.

To do is:1Massage the calves daily to loosen the flesh on the calves.

2.After massage, keep your feet tense on your toes for a few seconds.

3.Then hook the toes and keep hungry for a few seconds. And so on and so forth.

4.Run often. 5 If there are conditions.

Go to the gym and ask the trainer to create a training plan for you!

By the way, Kobe Bryant is black.

The musculature of blacks is stronger than that of us Asians.

Kobe Bryant has such perfect tiny calves.

also thanks to his natural strip of swift jujube pieces.

Standing one-legged hip lifting exercises: the left hand is searched to support the chair or other support, the right hand supports the waist, the chest is raised and the head is raised, the left leg is supported, the right leg is lifted backwards from the ground, pay attention to keeping the torso straight, the pelvis is stable, contract the hips and show the muscles, the knee joint is straightened, and the toes are tense, 20 times in a row, and then the other leg is changed to do 20 times, the left and right legs are counted as 1 group, 4-6 groups per day.

Lunge squat: stand with both legs in lunges, do squatting movements, do not exceed the toes of the front legs during the squatting process, do 12-15 times when the legs are reversed, the left and right legs are counted as a group, do 4 groups in a row, and take an interval of 1 minute. Fu Hui said that this is a good way to exercise, and through this method, she has greatly improved her previously flat and falling hip shape.

Pushing barbells, running, frog jumping, punching.