高级大腿训练计划（Advanced thigh training program）.docVIP

高级大腿训练计划（Advanced thigh training program） Squat training program 1: D-Day The plan promises to stimulate the growth of leg muscles. Barbell Full Squat Warm up group 2 (Group) * 12 (Times) Training group 11 * 50 The weight should not be too heavy. It will be guaranteed 50 times. Training group 21 * 8-10 Use maximum weight. Leg lift 1 * 100 Each time you do 10, you can pause a little, but dont let your feet out of the leg lift. Leg flexion and extension 3 x exhausted Follow these instructions until your thighs have enough burning sensation: The first group should be fast when it is lowered and pushed, and the top of each action will stay for 3 seconds. The second group, 3 consecutive rapid leg lift, and then stop at the top of the action for 3 seconds, so cycle. The third group, 3 consecutive rapid leg lift, and then do 1 slow leg lift, so cycle. Squat training program 2: 10 guns down! The goal of the program is to make leg muscles more regular. Training requirements: there is a training partner, flat stool 1, stopwatch 1. The number of training group: 10 to 10, each group must be completed within 30 seconds, there is a rest between groups (training partner training time), but not to move around, you must be on the stool to complete the expansion of the four leg of muscle movements. Practices are: one side of the legs and feet, back stool surface, knees bent, so that the two thigh muscle and calf muscle contact, the body sitting on top; the other side of the leg bent, hanging on the side of the stool flat (knee toward the ground). Stretching four strands of muscle has a feeling that a muscle is about to burst out of the skin! Squat squat squat down to the ground, parallel to the ground, and if you feel difficult, you can properly reduce the weight of the barbell, but the action must be accurate posture. In addition, a stopwatch should be used to record each others training time for no more than 30 seconds. Finally, leg flexion and extension to end the training. Do 5 g