Static muscle tightening exercises for lower limb muscles How to exercise?

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. The training plan I give is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Squat exercise is the most representative lower limb exercise, first of all, the feet are slightly wider than shoulder width, the upper body is straight, the arms can be crossed in front of the chest, or they can be stretched straight in front of the body, the knees should not exceed the toes when descending, the thighs can be lowered to parallel to the ground, hold for a few seconds, exhale to recover, remember that the upper body can not be bent from beginning to end, and the posture must be correct to get a good exercise effect, I hope these will help you.

1. If you want to make your legs have muscles and strength, you need to make your legs move. You can run to work, or at least ride a bike, so that you can get your legs moving. I choose to run early from work, I can jog first and then run at a constant pace.

Run for at least 20 minutes a day, including at least 30 minutes of warm-up.

2. At home, there is a treadmill, just run on the running round step machine for a certain amount of time, running is not only an exercise of leg strength, but also an exercise of cardiopulmonary function. Generally, on the treadmill, according to the individual's age and physique, running for 10 minutes to 40 minutes can be done.

3. If you don't have a treadmill, you can practice squats at home. Put your hands behind your head, squat at a uniform speed, stand up, squat, stand up, and pay attention to adjusting your breathing. Breathe evenly and exhale deeply.

Adolescents who wake up late tend to have lower muscle tone than the average person, in other words, the muscles of those who lie in bed are not explosive enough and their motor reactions are slow.

Hypotonia: After a night's rest, muscles and bones and joints usually become slower in the morning. If you wake up and move immediately, on the one hand, you can increase the muscle tissue tone to adapt to daytime activities. On the one hand, through activity, the blood of the muscles increases** so that the muscle tissue is in an active state of repair, and at the same time, the metabolites that accumulate in the muscles during the night are discharged.