How to practice bouncing and strength

Preparation posture: open your legs back and forth, with your left foot in front and your right foot behind. The interval should be equal to the length of your legs, and your arms should be from

However, it hangs down and stands upright.

Action: Squat your legs at the same time, bend your legs until the thighs and calves are at right angles, your right leg and knees touch the ground slightly, and put your arms on your upper body.

there will be no changes.

Note: You can lift heavy objects (such as buckets commonly used in Shaolin Temple) with both hands to increase the difficulty. This action should

Do four groups of legs alternately, each group 15-20 times. Don't be too tired and don't give up halfway.

Method 2: Squat with one leg.

Preparation posture: Stand with your left leg, put your right leg on a high object (such as a window sill or chair), and your arms will naturally droop.

The upper body is upright.

Action: the left leg squats, the right leg does not move, and the arm and upper body do not change.

End action: the left leg is upright, the other parts are unchanged, and it is restored to the preparation posture.

Note: this action is done in groups, each group 12- 15 times, and the legs are alternately done in four groups. Can carry heavy objects to increase strength.

Method 3: Stand up and squat.

Preparation posture: feet are shoulder-width apart and toes are forward. Hold the side clamp with one hand, and the other arm is not constrained by it.

However, it hangs down and its upper body stands upright.

Action: Keep your feet still, squat your legs, straighten your hips, keep your arms and upper body unchanged, and keep your upper body and thighs on the same plane.

End operation: restore to ready state.

Note: the upper body and thighs are always horizontal during the whole movement, and the movement can be divided into four groups, each group 15-20 times. can

Put proper weights on the chest to increase strength.

Ok, pay attention to the above three groups of methods to be completed in the same training, at least three times a week, and eat more meat at the same time.

Eggs, milk and other foods with high content in protein, I believe your legs will make you proud soon. However, in order to get a reasonable

The best effect is to go to the gym and conduct more scientific and targeted training under the guidance of professional coaches.