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1. Kneeling legs and hips
Target muscle training:
targets the inner muscles of the hamstrings and gluteal muscles. This action can separate the muscles that cannot be achieved by squat training. You will find that these muscles are far less developed than other legs and buttocks.
Action essentials:
Knees together, feet flat on the ground. Use the strength of your hips to turn your legs inward until the pedals of the machine touch each other. When the feet are brought together, contract and squeeze the muscles for a while.
Number and frequency of training groups:
4 sets x 20 times
2. Golden practice combination of instant leg flexion and extension and deep lunge clean and jerk
The superset is an exercise that connects these two exercises, and the other exercise is performed immediately after completing one action.
Seated leg flexion and extension
Target muscle training:
This action can exercise all three muscles of the quadriceps, not only the middle muscles, but also the separation exercises of the quadriceps. You will find that one leg is stronger and stronger than the other, so practice this movement with one leg.
Action essentials:
At the beginning, the toes point downward and inward. When you stretch your leg, your toes point up. When you reach the highest point, squeeze the muscle hard and hold it for a while.
Number and frequency of training groups:
10 sets of exercises on each leg
deep punch jerk
Target muscle training:
buttocks muscle group
Action essentials:
Start in the lunge position with one foot in front and the other foot on the practice bench. The feet are slightly wider/forward than usual.
head up and chest up.
Slowly bend the knees and press down, then pause, return to the starting position, adjust the center of gravity until it is fully extended, and finally get up and stand upright. Avoid collapsing your chest, let your body fully stretch, and then stop.
There is no need to carry weights at the beginning of the exercise, because the hip flexors will be tight at the beginning. When the body is fully stretched and the movement is not difficult, add weight to practice.
Number and frequency of training groups:
After sitting, bending and stretching your legs, do a deep lunge and clean and jerk, and then rest for 1 minute. Do 3 golden exercise combinations.
3. Staggered leg lift-variable supine leg lift
Target muscle training:
hamstrings, quadriceps and hips
Action essentials:
As shown in Figure 1, place one foot on the top of the training pedal and the other foot on the bottom. The horizontal distance between the two feet is as wide as the shoulder. When doing this posture, you can exercise one leg or the external muscles of the other leg (another different part).
From this staggered foot position, bend your legs, pause, straighten your legs, and squeeze your muscles when you reach the lowest point.
Legs exercise, but you can exercise different parts of the quadriceps in different ways.
Number and frequency of training groups:
Do leg exchange exercises after 10 reps. 4 sets x 20 reps (10 reps per leg).
4. Wide step barbell squat
Target muscle training:
buttocks muscle group
Action essentials:
Starting position: Sit straddle on a flat training bench, raise your head, feet wider than shoulders.
Squat down, push back the gluteal muscles, and keep the upper body straight up throughout the movement. Sit back as far as possible, as close to the training bench as possible. Keep the movement process slow to ensure that the buttocks muscles are squeezed and contracted at the highest and lowest points of the movement.
The upper and lower buttocks muscles contract at the highest point.
You can challenge your limits every time you practice: sit a little more each time, and finally stand up again with your hamstrings.
Number and frequency of training groups:
4 sets x 20 times
Rest for 1 minute between every 4 sets of training.
5. Lie on your stomach and bend your legs
Target muscle training:
tendon
Action essentials:
Lie on the leg curler, put the leg in the resistance roller pad and jam under the roller pad behind the leg. Don't grab the handle of the leg curler as usual, but put your hands on your sides. Because grasping the handle will disperse the weight of the hamstrings and raise the thighs. Replace the hamstrings with waist strength and gluteal muscles.
Place your hands on your sides and press the base of your thighs-under, so you can notice when your thighs are raised.
Raise the foot and bend the leg until the resistance roller pad touches the hip.
Be sure to stretch your legs all the way. If you can only start stretching halfway, you are overweight.
Number and frequency of training groups:
Qi raises the leg, Qi Shan raises the leg, and then Qi raises the leg.
We added the one-leg swing between the two-leg swing because: in the two-leg swing, one leg always gets more exercise than the other leg. In single-leg training, we can separate the two legs, so that both legs can be exercised, and we can also know that the legs are stronger.
