How can I strengthen the muscles of the legs, waist and abdomen faster and more effectively?

The basic high school also has the university's high jump team and sprint team that must be trained. Squats are a good help for bouncing Squats can be used to top the weight according to their own capacity, and you can basically start with 70 to 80 pounds (start with a tap) about 8 to 12 each time, and then do 3 to 4 sets. 'Action:

Keep your upper body straight, 2 legs shoulder-width apart, and your toes facing inward, (or outwards if it's too difficult) If you don't feel like it's working, you can add a discus to your heel or something, and raise your heels a little higher. Landing on your toes (don't go too far back, it won't work) After training: After one set down, put down the barbell for a quick 40,50-meter sprint, then relax the calf and thigh muscles, Relax on a single bar for 10 seconds, Proper sitting point Simple Sit-ups are more effective, can increase the ability of the thighs and calves to explode, and pull the ligaments on the back of the legs.

The main thing is to coordinate yourself with light weights in 2 ways: 1, complete squat, completely squatting directly to the bottom, and then propping up (thighs, calves are good, the difficulty coefficient is larger) 2, that is, half squat, and then use your toes to push up. (Mainly for the calves) is generally not a knee accident, mainly the waist, it is best to train with a special belt protection.

Then do a set, it is best to do some sit-ups, which can relieve the waist muscles (hang on a single bar and relax for 7 to 8 seconds) The bounce is mainly to see the explosive power of the abdominal muscles + legs.

Running for 20-30 minutes a day can better exercise the leg muscles. Jumping rope is one of the best ancillary exercises and the best way to do it, helping to improve your athletic ability and strengthen your muscles. When jumping rope, all the muscle groups in the legs, such as the glutes, quadriceps, calves, and biceps femories, are exercised during take-off and landing, and in fact, even the upper body is exercised.

Because the continuous action of skipping rope also involves the muscles of the upper body and torso, the back, shoulders, chest, forearms, biceps, triceps can be trained, and even the muscles of the lower back and abdominal muscles are also involved in the exercise.

The abdomen and waist are the focus of bodybuilding exercises. The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles.

So, don't neglect bodybuilding exercises for your abdomen. 1. Bend sideways for exercise: stand upright.

Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore.

Repeat 8 times. 3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles.

Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bend of the body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed.

During the exercise, the feet should never touch the ground. 5. "Cycling" exercise: supine position.

Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasted 20?30 seconds.

6. Waist twisting: Hold the handle with one hand or pull a certain weight of heavy objects, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

1.Boarding in the air: Lie on your back on the floor with your lower back close to the ground.

Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset.

Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position. 2.Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together. 3.Leg curls:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest. 4.

Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

5.Traditional crunch: Lie on your back on the floor with your lower back pressed against the ground.

Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

Because of the need to control balance in an unstable environment, a fitness ball crunch requires more muscle contraction and control than a traditional crunch during crunch training. In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience.

Remember, the goal of training your abs is muscular endurance, not muscle and strength. Finally, remember to stretch your muscles after your workout.

Some of the asanas in yoga can be a great way to increase the strength of muscle groups. Such as: boat style, shoulder stand, half ship style. It can burn excess fat in the abdomen well, strengthen the abdominal muscles, and do not grow "abdominal muscles".

Are you a man? If yes; In this way, every day to sleep is to clamp the pillow with both legs, be sure to clamp it, lift your feet up, do it repeatedly, insist on 20 minutes, the faster the better, so that the waist and abdomen of the falling flesh tightened, at first it will feel difficult to do, and it will be much easier after slowly persevering. 5 minutes for ladies.

To exercise the thigh and calf muscles, you can do squats and calf raises. Squats can work the calf muscles, and calf raises mainly work the calf muscles.

Squats: Beginners can do freehand squats first, then wall one-legged squats, and finally single-leg squats.

If you can do more than 30 freehand squats at a time, you can do a wall one-leg squat, and if you can do more than 10 wall one-leg squats, and your balance is improved, you can do a one-leg squat.

Squat action process:

Tiptoe out, 11:05 direction. Tuck your abdomen and chest, keep your back straight, go down to your thighs parallel to the ground or your knees slightly less than 90 degrees, lift your other leg off the ground (don't lift your feet for freehand squats), and go up to your knees slightly flexed, not overextended.

Squat workout method:

Do 3 to 8 sets of 10 or more, with a 1-minute break between sets.

Calf Lift Exercise Method:

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.

Depending on which part of the muscles you want to exercise, you can leapfrog jump on your thighs and climb stairs. If you have a calf, you can run a short distance.

In fact, playing basketball can exercise the leg muscles as a whole, and I often play basketball, and the leg muscles are very developed.

Analysis: Hello, your age is the age of development, suitable for increasing nutrition and strengthening exercise to enhance muscle growth.

Guidance: It is recommended to do some jogging, long-distance running to build muscles, if you need explosive power, you can properly practice sprinting, and there is enough protein and calcium intake, such as drinking milk, etc., I wish you good health!

Tie a sandbag and bring it for an hour, then take it off and bring it for another hour. Sandbags range from 5kg to 10kg, depending on the individual. It is recommended to tie 5kg sandbags for one hour, then take them off and bring them for another hour, then tie them for two hours, then take them off and bring them for another hour, and so on.

I don't know if you train your leg muscles because you want to play football well?