Beginners practice chest, veterans practice back, and experts practice legs.

Monday is here again, and the cat editor wants to tell you some good news.

Did you use the big trick I recommended last week?

Those who haven't seen it will definitely miss it.

A chance to go to Yihe Hotel?

What will you do in the next stage after learning Wall Dong? Do you build it?

This little head is right again ... knock it down ~ ~

Some time ago, "Why Shengxiao Mo" was not wanted or wanted.

Wallace Chung Ouba uses a wall floor.

Of course, it was pushed after the Battle of Wallop ~ ~

The secret of the wallflower girl is strong arm lines and thick breasts.

The secret of pushing down the warm bed is the lower body.

(forget it, it's not dirty ~)

As the saying goes, your lower body determines the rest of your life.

Legs are the second heart, and people get old when they get old.

Why the second heart? Because the leg is the end of the trunk and farthest from the heart, it needs to transport a lot of blood to the end of the leg when practicing the leg, which requires a very huge energy project.

(Girls are so tough, how can you push them without fuck? )

So the reason why leg exercise is so tired is because the blood circulation in the body is very fast, which is also the reason why most people with poor health have cold hands and feet (because of poor blood circulation)

Then the question is coming, how to build a perfect lower body?

Don't worry ~ ~

The peak of fitness male god in this issue

Teach you how to use fitness equipment.

Practice the perfect lower body ~ ~

Each group was repeated for 3 ~ 5 groups.

Do fifteen or twenty groups for each movement.

Action 1: Leg flexion and extension when sitting.

Exercise site: quadriceps femoris

Action essentials:

1. Sit on the leg flexion and extension machine, with your back against the board, holding the handrail with both hands, your knees bent and your feet hooked on the bar.

2. The quadriceps femoris contracts and stretches the calf to increase the weight. At the highest point, the quadriceps femoris completely stops contracting. Then slowly reduce the weight and continue to do the next action before reaching the lowest point.

3. Breathing method: inhale when stretching your legs and exhale when recovering.

4. Training points: Keep your body upright.

Action 2: wide squat

Exercise site: lateral femoral muscle

Action essentials:

1. Stand next to a stable support, such as a Smith machine or a squat rack, and put your feet together or apart, hip width apart.

2. Hold a stable support with one hand and hold a barbell piece on your chest with the other hand (beginners can do it by hand).

3. Shrink the calf, lift the heel, support the body with your toes, arch your back, bend your knees, and lower your body directly to the floor. Keep your chest out and your back naturally bend during the whole movement.

When your knee joint reaches a 90-degree angle, stop for a while, then stretch your legs and push your body back to its original position. Squeeze your legs hard at the peak of the movement, and make sure to support your body with your toes throughout the movement.

Action 3: Squat.

Exercise site: inner thigh muscles

Action essentials:

1. Keep your feet together during the movement, keep your upper body as vertical as possible, and the angle between your back and the ground should be 30-70 degrees. Don't lock your joints when you reach the highest point. This can always keep the legs in a stressed state.

2. Keep your upper body upright, squat until your thighs are parallel to the ground, stand up, or stand for at least 3/4. In this way, the stimulation of weight to quadriceps femoris can always be maintained.

Due to the narrow distance between stations, barbells must be placed at a higher position on the shoulders.

Action 4: Bend your legs.

Exercise site: quadriceps femoris

Action essentials:

1. After adjusting the appropriate weight, stand facing the bent leg, stand with your left foot, and hook the heel of your right ankle with a lever. Grasp the handle and keep your body upright and balanced during the movement.

2. Biceps femoris contracts and bends upward as hard as possible.

3. Pause, slow and controlled descent.

4. Repeat the required number of times and exchange the positions of the left and right feet.

Action 5: Push your hips.

Exercise area: below hips and waist, behind thighs.

Action essentials:

There is a bench on the upper back, the back is at right angles to the bench, the legs are bent, and the hands are spread to the sides to help balance.

Tighten the hips and abdomen to support the body, chest, abdomen and thighs in a straight line.

Hold still for 2 seconds, and then return to the starting action.

Action 6: Lift the heel with weight.

Exercise site: calf muscles

Action essentials:

1. Keep your legs straight, but your knees slightly bent. This position will make the calf in the strongest position.

2. In every movement, the heel should be as low as possible and as high as possible. This is how you exercise your calf muscles.

3. Pause for a moment when dropping and lifting heels, and do it slowly. Jumping up and down by gravity and elasticity does not help to strengthen calf muscles.

On Mount Olympia in Greece, a classic motto is engraved: "Do you want to be a qualified husband? Run! " There is no doubt that exercise can enhance sexual function. From the point of view of western medicine, exercise can enhance the activation of nervous organs, muscles and secretion system of the whole body.

From the perspective of traditional Chinese medicine, "kinetic energy generates yang", people can mobilize the body's yang in the state of exercise, and the yang is sufficient, so men naturally become "tiger and tiger" in bed. Therefore, it must be true that men want to strengthen yang and exercise first.

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