Push-ups series: upward inclined push-ups, ordinary push-ups, narrow push-ups, lever push-ups and one-handed push-ups.
Pull-ups series: pull-ups, narrow pull-ups, one-handed pull-ups.
Triceps brachii exercise: push-up series.
The action of exercising biceps brachii: pull-ups series.
The amount of exercise: each movement exercises 4 groups, each group does about 8 to 12, and each group rests 1 minute.
Action difficulty upgrade principle:
If you can do push-ups above 15, you can do ordinary push-ups. If you can do narrow push-ups of 15, you can do lever push-ups until you can do one-handed push-ups. The rising principle of pull-ups is the same as push-ups.
Exercising thigh and calf muscles can do squats and lift heels. Squats can exercise calf muscles, and lift heel mainly exercises calf muscles.
Squat:
Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.
If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.
Squat movement process:
Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.
Squat exercise:
Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.
How to quickly exercise leg strength? You can do squats to exercise your leg strength.
Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.
If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.
Squat movement process:
Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.
Squat exercise:
Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.
How to quickly and effectively exercise waist strength and leg strength squat? The best thing is squat. The strength used is the waist and legs. Ten in each group. * * * Eight groups. Frogs jump 50 meters. Five round trips. Duck steps 50 meters. Five round trips.
How can I exercise my leg strength quickly? I am a fitness instructor. It's simple.
One. Jogging 1000 meters every day, preferably once in the morning and once in the evening, or using a treadmill;
Two. If there are environmental conditions, you can often climb mountains;
Three. Practice leapfrog in the place with long steps, once in the morning and once in the evening (hands behind your back, half squatting and jumping horizontally, which is the most effective way to exercise leg muscles);
Four. Ride a bike or exercise bike once in the morning and one hour at a time;
Five. Swimming often, swimming style is best freestyle, which has great exercise for legs;
Six. rope skipping
Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.
How can we effectively exercise the strength of legs and arms? Exercise leg strength, you can recite barbells, arm strength and dumbbells. Many fitness equipment markets have simple ones that can be bought at home.
But if you want to practice well, I suggest you go to the gym, where the equipment is professional and effective.
I practiced for a month, which is quite effective, but it needs perseverance and perseverance.
The facilities in the gym are really good and have an atmosphere. You'd better go with one or two friends.
How to exercise leg strength? First, the running method
Running is one of the most basic sports of human beings, and it is also the most basic method to practice leg strength.
Running is a variety of ways to improve leg strength based on running.
Running can be divided into sprint, middle-distance running and long-distance running according to distance; According to different terrain, it can be divided into flat running, mountain running, plain running, plateau running, road running and playground running; According to different assembly, it can be divided into unarmed operation and load operation; According to different breathing, it can be divided into anaerobic running and aerobic running.
The main ways are as follows:
1.30 ~ 60m accelerated running and variable speed running: mainly to exercise the instantaneous explosive power of the legs, improve the flexibility of footwork and enhance the starting speed of the leg method. It is required to use all your strength, increase your swing arm and run at the fastest speed when accelerating. When running at variable speed, I suddenly started hard.
2. uphill running: uphill running is mainly about practicing the frequency of swinging legs, while downhill running is mainly about practicing the amplitude of swinging legs. The slope length is generally 30 ~ 60m. Slope running is mainly to increase the explosive power of legs.
3. Step Run: Choose how many steps to run in one step according to the step height. If the number of steps is high, choosing to run step by step can improve the flexibility of footwork and the frequency of changing steps; If the steps are low, running across several steps at a time can better enhance the explosive power of the legs.
4. Running with sandbags: According to your actual situation, choose the appropriate sand leggings for leg strength exercise. Long-term persistence can improve the endurance and strength of the legs.
5. Running in a sand vest. The method and effect are the same as above.
6. 15m turn-back run: 15m distance turn-back run, to improve leg explosive force and instantaneous departure speed.
7. Long-distance running: Long-distance running of more than 3 kilometers mainly exercises the endurance of legs and strengthens the strength foundation of long-term exercise of legs. Long-distance running mainly focuses on swinging arms and breathing, as well as the distribution of physical strength.
Second, the jumping method
Jumping is a method to enhance leg strength with jumping as the basic exercise mode. When jumping, you can exercise your leg strength mainly by overcoming your own gravity.
The main ways are as follows:
1. Abduction jump in situ: stand in situ, bend your knees and squat, then push your feet hard to do abduction, and then fall to your knees. The number of times you do it depends on your physical fitness and plan.
2. Frog Leap: Kneel and squat in the same place, hold your back with both hands, and use the pedaling force of your legs to jump forward. According to your physical condition, jump as high and as far as possible. I used to land with my feet on the ground, and I landed hard when I took off.
3. Standing long jump: On the basis of standing, kneel down, swing your hands, and jump forward and land with the help of your feet. Require both hands to swing hard and squat and take off quickly. This method is mainly to exercise the explosive power of the legs.
4. Jump the steps in situ: Choose the appropriate steps (20 ~ 50 cm) and jump up and down with both feet or one foot.
5. Long jump: Do long jump and triple jump on the basis of run-up to improve leg strength.
6. Skipping rope: Skipping rope can take off with two feet or one foot, or jump with two ropes; You can take off in place, or you can move your footwork while jumping.
Third, the weight-bearing method
Weight-bearing method is a variety of practice methods to improve leg strength by increasing the weight other than yourself.
The main ways are as follows:
1. Squat: It can be divided into two-legged squat and one-legged squat. It is required that the warbler's heart is stable, the squat speed is fast, and the leg explosive force is improved.
2. Rider Squat: The practitioner rides his companion on his shoulder, holds an object and begins to squat.
3. Three-person collaborative squat: the practitioner grabs the hands of the standing person and rides on the shoulders of his companions to do squat.
How to exercise leg strength and wrist strength? From easy to difficult, divided into:
First, lift the heavy objects. You can do more lifting exercises at ordinary times, which seems to have nothing to do with wrist strength. In fact, improving your grip strength is the basis for developing strong wrist strength in the future.
Second, it refers to lateral support. Do push-ups with ten fingers on the ground. This is the first step to exercise grip strength and wrist strength. The longer this link persists, the better the effect will be.
Third, hang on the horizontal bar. The longer the time, the stronger the grip.
Fourth, roll the "one thousand pounds wrist". That's what my friends on the first floor said. This method can greatly improve the hand grip strength and enhance the hand grip strength endurance, but it is quite laborious to exercise. After each exercise, you must persevere and completely relax your forearm. You can increase the weight tied to the rope to improve the strength. When the weight is 5 kg, the length of the rope is 1.2 m, and it can be rolled back and forth twice in one breath. At this time, the right hand can crush ordinary teacups.
5. Hold the lifting body with both hands. That is, hold the barbell perpendicular to the ground with both hands and lift your body until it is parallel to the ground. It sounds incredible at first, but it's actually not difficult. When you can do 100 finger-lying support in one breath, you can do side lifts with both hands. The longer the exercise time, the greater the intensity. This method is to exercise the explosive power of the wrist.
No matter which of the above methods, according to their own conditions and environmental restrictions, contact for a period of time can enhance the strength of the wrist, but if you want to achieve something, you must persevere from easy to difficult, achieve something in three years and achieve something in nine years.
On the method of strengthening leg strength in 10 day
Many brothers who practice Taekwondo, do you sometimes feel weak when kicking? Did you not get your approval after doing some actions? Why? The general reason is that the strength of the legs is not strong enough. To enhance the strength of legs, we should not only do a lot of exercise but also supplement a variety of vitamins, so that minerals such as calcium, iron and zinc in the body can be fully combined with muscle cells in the body to increase strength. The specific method is as follows:
1. After three meals every morning, noon and evening, go to the weight-bearing frog leaping for 500 meters, and then take some vitamins and calcium tablets. It is recommended to eat Amway to help leg muscles recover and increase flexibility.
Try to go jogging along the street for half an hour from 8: 00 to 9: 00 every night. This time is the golden time for the recovery and growth of human functions. Jogging at this time is good for improving leg strength. However, jogging is enough. Don't run too fast, it's cruel to your legs.
3. Don't mix with carbonated drinks. This will cause calcium loss, which is very bad for the body and will affect physical strength.
As long as you persist in this way 10 days, it will be absolutely effective. Although your leg will hurt at first, persistence is victory.
How to exercise can increase leg strength? Leg strength training Leg strength plays an important role in Sanda. Sudden attack, rapid retreat, left and right movement, knee defense, kicking and chasing are all directly related to leg strength. So leg strength training is very necessary. Huddle Squat Training Method: Hold the Huddle Bell in front of you with both hands, with your legs shoulder-width apart, and do squat and kick and take-off exercises. Practice repeatedly as above. Keep your arms straight and don't bend over when practicing. You can also stand on the steps and put the kettle bell under the steps to practice. Improve the strength and jumping ability of quadriceps femoris. Foot hook kettle bell leg flexion and extension training practitioners sit on a high stool or steps and hook a kettle bell with one foot to do leg flexion and extension exercises. Practice repeatedly as above. The point is that the upper body should stand upright when practicing. Function to improve the strength of quadriceps femoris. "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu" or "Ma bu" or standing on a brick. The point is to keep your body straight and your head straight. Function to improve the strength of quadriceps femoris. Weight-bearing back and leg training practice method: Lie on a stool or goat, grasp the ribs with both hands, and carry sandbags on the calf. Then, straighten your legs and take them back. Practice repeatedly as above. Don't bend your knees when practicing. Function to improve the strength of gluteus maximus. The exercise method of negative leg flexion is to lie on the mat and tie a small sandbag to your calf. Then, do leg bending exercise 5. Practice repeatedly as above. Keep your upper body still while practicing. It can improve the strength of biceps femoris, semitendinosus, semitendinosus and gastrocnemius. Weight-bearing one-leg squat training practice method Hold the barbell or other heavy objects at the back of the neck, and spread your feet shoulder-width. Then, one leg is straight, the other leg is bent, and then stand up. Key points of alternating practice of two legs. When squatting, one foot touches the ground and the chest is straight. It can improve the strength of leg extensors and the flexibility of hips and ankles.
How to exercise leg strength foundation squat at home
The distance between your feet is slightly longer than hip breadth's, your toes are slightly outward, and your body weight is evenly distributed on your feet, keeping your back straight. Squat your hips back. Imagine that there is a stool behind you and you have to sit on it.
Squat against the wall
Keep your legs away from the wall and your thighs parallel to the ground. The back is upright, and the whole back is completely attached to the wall. It is also a good rehabilitation treatment choice for some friends with leg injuries.
Squat on uneven ground
Mainly improve the problem of unbalanced strength of two legs, make one leg higher than the other, and let one leg step on the box, barbell or pedal. Students without hardware can find a board or other hard objects instead.
Squat with legs apart
Use height to exercise muscles, and you can also stretch like this.
Kneel and squat
There is no such high technical threshold for squatting, which can ensure that there is no calf participation. Just make sure that the part between the eyebrows and the nose is always outside the knee line.