How to quickly connect leg muscles large and small legs ?

Leg. 1.Squats: Mainly work on the thigh muscles and glutes.

Movement: Hold the dumbbells on the side of the body with both hands, or place the dumbbells slightly higher than the shoulders, control them steadily, the feet are naturally about shoulder width, the feet are slightly figure-eight, the chest is straight, and the waist and back are tightened. Squat to the lowest position with your knees bent, then squat with your thighs contracted to restore.

2.Lunge squat: Mainly exercises the gluteus maximus, biceps femoris and quadriceps.

Movement: Hold the bell in both hands, open your feet naturally, take a step forward with your right foot, bend your knee, and squat with your back leg knee almost close to the ground. After completing the required number of times with one leg, change to the other leg to do the front step.

3.Prone leg curl: Mainly exercises the biceps femoris.

Movement: Lie on the bench with dumbbells between your feet or tie them to your ankles, hang your calves in the air, hold the end of the bench with your hands and your legs straight. Then the biceps femoris exerts force, bends the calf, and reaches the highest point to put the biceps femoris in the "peak contraction" position, pauses for a while, and slowly restores the tension of the biceps femoris muscle.

Calf. Standing single-leg calf raise: Mainly exercises calf muscles.

Movement: Hold the dumbbell in one hand, hold the fixed object in the other, stand on the pedal with the forefoot of one foot, lower the heel as low as possible, and bend the other leg to raise the calf. The calf muscles contract vigorously and lift the heel to the highest point, pause for a moment, and then slowly reset. Do it alternately with your legs.

That is the third year of junior high school, around 16 years old, the standing long jump is weaker, at least it should reach the above better. Exercising leg muscles The previous two teachers gave advice, I would like to add that if you pay attention to the leg line, cycling is a good exercise, and it also exercises the cardiopulmonary function. You can go to the Tour de France cyclist to see their leg shape, not stout, but both muscular and linear.

Let's talk about a practical and usable method: there are stairs in the school, and there are more and more switchbacks and turns every day. If you stick to it for a month, there will definitely be a breakthrough.

The most practical way is to jump frog, this is helpful for the long jump, it will be very hard, I set the score in the second year of junior high school. I loved playing football back then, and frog jumping definitely helped.

How to exercise calf muscles? Teach you a trick to strengthen the calf muscles at any time.

Grow muscles. Leg training is a high-intensity training with a large load and multiple sets. I don't know if you've ever done bodybuilding.

I don't understand the name of the professional action. Too much. The most basic is the barbell squat of the smith machine.

Lunge squats. Leg raise. Leg flexion and extension in a seated position.

and leaning calf flexion and extension. Wait a minute.

Exercise the calf muscles without hurting the knees. It's nothing more than a heel raise, and you can also carry weight if you have the conditions, of course, if you don't have the conditions, you can do more. Platter the front half of the ball of the foot and then practice.

The thighs, to be honest, are only squatting, I don't know if what you see there has an effect on the knees, and it usually doesn't hurt the knees, unless you put all your strength on the knees. Generally, the action is not standard enough.

There are many people who say that the way to squat without hurting the knee is to move slowly, and the knee should not exceed the toes, this is difficult, half squat, and it is simpler, of course, this is under the condition of no equipment.

There's a very nice thing, facing the squatting wall, you should be able to understand what consciousness is between the lines. The strength of the whole body is in the waist and thighs, this matter is a secret method of Taijiquan, of course, it is not a secret now.

If you play basketball, just half-squat and jump, and the strength is not to press on the knees, the waist and abdomen can relieve this pressure. This is kind advice.

Weight-bearing running, calf lifting, weight-bearing squats, scissor squats, half-squats, weight-bearing frog jumps, you can use something else instead of dumbbells at home, fill the kettle with water, or something, as long as one or two hands pick up what you feel heavy.

Weighted squats are the most effective regular training, weights are the weight you can bear as much as possible, squats 10 times a day, do 6 sets, add 5 kg a week, or add reps; The other training is better to climb the mountain, which is more interesting than indoor training, 2 times a week, at least half an hour each time (up the mountain), plus times or time per month. Step by step, simple and effective, I wish you success!

If you want to have thin calves, keep your heels on the ground when you usually walk, and insist that you can lose weight;

Thin thighs can be tied to the horse, and the effect is very good;

You have to stick to what you do to get results!!

Squats 6 sets of 20 per day.

Since you have a lot of fat on your body, jogging is a must for 30 minutes a day.

Expensive in persistence!

Weight-bearing squats, running, in fact, the leg muscles are very easy to train, I have tried, and it has obvious effects after a week.