The warm-up of the fusion is to use low-intensity or high-level training similar to the formal training to conduct the fusion and familiarization of the formal training before the formal training.

Many people's warm-ups only move their joints and awaken their heart and lungs, but they are not yet deeply familiar with formal training. Therefore, the first step in formal training is to familiarize themselves with movements and muscles. This is called warm-ups.

As for the warm-up movement of the leg training, you can choose the following two movements, which will be more familiar with the formal training, which is more conducive to the formal training.

Lunge squat (15 reps * 2 groups)

The reason why lunge squat is used as a warm-up is that through this action, we can enhance our hip joint flexibility and make our leg flexion more effective.

In addition, it can also enhance the body's balance ability, so that when we train our legs, our body will be more stable and the grip will be firmer, so that our legs can be more controlled.

Lunge squat is similar to lunge squat. In fact, you can't do lunge squat. You can practice lunge squat. Keep your back straight and don't bend over for training.

Free movement is relative to fixed movement and isolated movement. Free movement is the type of movement in which the weight is not fixed in the compound movement.

Free movement is our main movement for fitness. We can even only practice free movement to strengthen the body. Free movement should be the step where we have the most concentration and capacity for fitness.

a. Squat (8RM*5 groups)

Squat is known as the trump card of leg training. We practice leg training mainly with squat. On the one hand, squatting can enhance the muscle circumference of the lower limbs and make the lower limbs stronger.

In addition, it can also enhance the resistance of the lower limbs, thereby improving the stability and resistance of our whole body. To practice strength, squats must be practiced.

Everyone knows the standard of squat practice, that is, sit back as far as possible, back straight and knees neutral, so that the squat will not hurt.

b. Deadlift (8RM*5 groups)

Deadlift is claimed to be able to train 80% of the body's muscles, so this action not only has a muscle-building effect on the hips and legs, but also has a good muscle-building effect on the upper limbs.

Deadlifts can help us develop a stronger body shape and make our thin body substantially change. As a leg training project, it mainly targets the hip and leg muscles.

The standard of deadlifting is basically similar to that of squatting, but the burden on the waist will be heavier, so when we practice deadlifting, our back should be neutral, and we cannot collapse or arch the waist.

Fixed actions are actions that use equipment to fix our motion trajectory and load-bearing weights. Generally speaking, fixed actions are complementary to free actions.
Compared with free movements, fixed movements are less difficult, but at the same time the compound type is still there. Therefore, if you want to increase training capacity and intensity, fixed movements are also very important.
a. Hack Squat (12RM*5 groups)
Hack squat can be regarded as a fixed-device version of squat. Compared with squat, it has lower movement difficulty and lower control difficulty.
So Hack squat can further strengthen the benefits of squat, make our lower limbs stronger against resistance, and make the lower limbs stronger and stronger.
In addition to maintaining the squat standard, Hack Squat does not require a back bar, so your shoulders can be buckled slightly inward, so the training effect will be better.
b. Leg lifts (12RM*5 groups)
The leg lift is also called inverted kick or reverse squat. The advantage of this exercise is not only greater isolation of the legs, but also greater weight-bearing capacity.
People who seldom train legs can perform once in this action, not to mention those who practice legs regularly, the weight-bearing capacity will be higher, and the barbell plates of the whole gym will not be enough.
Well, this action is relatively simple, but you have to pay attention to one problem, that is, you can’t lock your knees when you put weight on it. I have seen on the Internet that there are locked knees that cause the legs to break.

Isolation action is a form of action relative to compound action. Isolation action refers to a single joint action, or an action with relatively strong isolation.
Isolation movements have the effect of accurately targeting weaknesses. Frequent fitness muscle weaknesses will appear. Then, isolation movements can be accurately stimulated to achieve a fitness balance.
Sitting leg flexion and extension (15RM*5 groups)
Sitting leg flexion and extension is mainly to train our quadriceps muscle in isolation, which can make our legs larger and increase the explosive strength of our knees.
The quadriceps have a strong effect on the stability of the knee, so novices feel uncomfortable in the squat knee. You can practice sitting leg flexion and extension in the early stage.
There is no standard of action for sitting leg flexion and extension. The only thing that needs to be paid attention to is that the action speed should not be too fast. If it is too fast, then it is difficult for us to have a profound stimulating effect on the quadriceps.

The warm-up of the fusion is to use low-intensity or high-level training similar to the formal training to conduct the fusion and familiarization of the formal training before the formal training.

Many people's warm-ups only move their joints and awaken their heart and lungs, but they are not yet deeply familiar with formal training. Therefore, the first step in formal training is to familiarize themselves with movements and muscles. This is called warm-ups.

As for the warm-up movement of the leg training, you can choose the following two movements, which will be more familiar with the formal training, which is more conducive to the formal training.

Lunge squat (15 reps * 2 groups)

The reason why lunge squat is used as a warm-up is that through this action, we can enhance our hip joint flexibility and make our leg flexion more effective.

In addition, it can also enhance the body's balance ability, so that when we train our legs, our body will be more stable and the grip will be firmer, so that our legs can be more controlled.

Lunge squat is similar to lunge squat. In fact, you can't do lunge squat. You can practice lunge squat. Keep your back straight and don't bend over for training.

Free movement is relative to fixed movement and isolated movement. Free movement is the type of movement in which the weight is not fixed in the compound movement.

Free movement is our main movement for fitness. We can even only practice free movement to strengthen the body. Free movement should be the step where we have the most concentration and capacity for fitness.

a. Squat (8RM*5 groups)

Squat is known as the trump card of leg training. We practice leg training mainly with squat. On the one hand, squatting can enhance the muscle circumference of the lower limbs and make the lower limbs stronger.

In addition, it can also enhance the resistance of the lower limbs, thereby improving the stability and resistance of our whole body. To practice strength, squats must be practiced.

Everyone knows the standard of squat practice, that is, sit back as far as possible, back straight and knees neutral, so that the squat will not hurt.

b. Deadlift (8RM*5 groups)

Deadlift is claimed to be able to train 80% of the body's muscles, so this action not only has a muscle-building effect on the hips and legs, but also has a good muscle-building effect on the upper limbs.

Deadlifts can help us develop a stronger body shape and make our thin body substantially change. As a leg training project, it mainly targets the hip and leg muscles.

The standard of deadlifting is basically similar to that of squatting, but the burden on the waist will be heavier, so when we practice deadlifting, our back should be neutral, and we cannot collapse or arch the waist.

Fixed actions are actions that use equipment to fix our motion trajectory and load-bearing weights. Generally speaking, fixed actions are complementary to free actions.
Compared with free movements, fixed movements are less difficult, but at the same time the compound type is still there. Therefore, if you want to increase training capacity and intensity, fixed movements are also very important.
a. Hack Squat (12RM*5 groups)
Hack squat can be regarded as a fixed-device version of squat. Compared with squat, it has lower movement difficulty and lower control difficulty.
So Hack squat can further strengthen the benefits of squat, make our lower limbs stronger against resistance, and make the lower limbs stronger and stronger.
In addition to maintaining the squat standard, Hack Squat does not require a back bar, so your shoulders can be buckled slightly inward, so the training effect will be better.
b. Leg lifts (12RM*5 groups)
The leg lift is also called inverted kick or reverse squat. The advantage of this exercise is not only greater isolation of the legs, but also greater weight-bearing capacity.
People who seldom train legs can perform once in this action, not to mention those who practice legs regularly, the weight-bearing capacity will be higher, and the barbell plates of the whole gym will not be enough.
Well, this action is relatively simple, but you have to pay attention to one problem, that is, you can’t lock your knees when you put weight on it. I have seen on the Internet that there are locked knees that cause the legs to break.

Isolation action is a form of action relative to compound action. Isolation action refers to a single joint action, or an action with relatively strong isolation.
Isolation movements have the effect of accurately targeting weaknesses. Frequent fitness muscle weaknesses will appear. Then, isolation movements can be accurately stimulated to achieve a fitness balance.
Sitting leg flexion and extension (15RM*5 groups)
Sitting leg flexion and extension is mainly to train our quadriceps muscle in isolation, which can make our legs larger and increase the explosive strength of our knees.
The quadriceps have a strong effect on the stability of the knee, so novices feel uncomfortable in the squat knee. You can practice sitting leg flexion and extension in the early stage.
There is no standard of action for sitting leg flexion and extension. The only thing that needs to be paid attention to is that the action speed should not be too fast. If it is too fast, then it is difficult for us to have a profound stimulating effect on the quadriceps.