Bicycling every day is like cycling every day will do, also must have a group of enthusiasts as buddy, you want to force, we must learn to exercise every day, so how to exercise it usually effect? With the merchants together to see it!

(1) every day run outside 25 minutes (allowing, relax the muscles of the body).

(2) skipping 400-500 times (can increase the strength of the arm and leg strength).

(3) to two inverted hand acid so far (not through the general professional training cannot lift two times heavier than their physical objects which can increase the arm strength and stamina can also exercise the inverted) of thigh muscle is one of the most powerful muscle in the body, it can be said that it is not only the basis of body forces, but also bodybuilding on the basis of. If the thigh and calf muscles are not developed, the upper body muscles better, the more people appear deformed, the body is not symmetrical and fitness

1, upright weight-bearing heel raising

Holding the barbell behind the neck shoulder, feet stood at 10 cm thick planks of wood with the heel. The contractile force of triceps surae, lift the heel, the triceps to tighten, pause, heel fall, fall to below the surface of wood has been to low so far. Then redo. Breathe when you lift your heels and exhale when you drop your heels. The idea should be focused on the triceps muscle of calf. The foot pad board, in order to make the triceps at full stretch, so, lift the heel, you need to spend more power, the triceps to get a more thorough exercise.

2, sitting leg

Sitting, wearing iron shoes (or the dumbbell sandbags tied to their feet, to also) contraction of the stock four muscles make the leg straight, the stock four muscles to tighten, pause, and then lay down again. Inhale when the calf is straight, exhale when the calf is down. The idea should focus on the four biceps femoris muscle. Two legs can be extended at the same time, but also can be alternated straight.

3, weight squat

The barbell behind the neck shoulder, hands holding the bar body upright, chest and abdomen, back muscles remain tense. Then squatted to two total knee flexion, pause, in unit four quadriceps contraction legs stand up, legs straight, and make the stock four muscles to tighten and pause. Re squat.

Explanation: there are two ways to breathe this action: light load, squat breath, stand up when breathing; heavy load cases, the first breath, then squat, stand up before the breath, and then inhale to rise. In practice, do the last few squat movements, such as shortness of breath, but also in the standing after a few consecutive rapid breathing, in order to attract more oxygen. When the action should focus on the idea of the stock four muscles. This action may be used with both hands holding dumbbells or shoulder sandbags, bag to practice.

4, weight-bearing heel lifting posture

Sitting posture, barbell on thighs, near the knee, hands holding the bar, the soles of the feet in 10 cm thick planks of wood with the heel. Lift the heel, the triceps to tighten, pause, falling below the heel board face, until no longer so low. Then redo. Breathe when you lift your heels and exhale when you drop your heels. The action is the same as the weight squat, just squat and stand up with the toe load. When the legs fully extended, and then put down the heel, the triceps muscle relaxation, and then lift the heel, toe support body movements. Stand up when the suction, squatting and expiration, ideas should be focused on the triceps muscle of calf.

5, the prone leg flexion

Business reminder: prone stool, foot wear iron shoes (or the dumbbell sandbags tied to their feet, to also) contraction of the stock two muscles, the two leg to the thigh flexion at the same time, the stock two muscles to tighten, pause, and then lay down again. Inhale when the upper leg bends down and exhale. The idea should focus on the two biceps femoris muscle.