"Leg of Xiang Yu the Conqueror " training plans (2)
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The training plan below is made to have the disciplinarian that trains experience certainly, if you are a primary and strong and handsome lover, after we do not ask you are reading an article, pay immediately in order to act, after waiting for the foundation with had certain resumptive not late also. You won't hope to one resembles afore-mentioned boys in that way ending, ? If you hope to begin immediately really, that has to adjust weight and number appropriately according to that particular case, stop where it should stop, successive. The requirement of only is each group, every time must be thrown completely and pay!
Crouch training greatly to plan 1 ∶ D-Day
This plan makes sure sarcous of ministry of can exciting leg grows.
Barbell crouchs greatly
Warm up group 2 (group) × 12 (second)
× of training group 1 1 50
Use weight does not want too heavy, assure to be able to be finished 50 times.
Train 8-10 of × of group 2 1
Use the greatest weight.
The leg lifts 1 × 100
It is OK that every are done 10 times a little halt one, but do not let double foot leave a leg to lift implement flat.
Leg Qu Shen exhaust of 3 × force
Undertake training according to the requirement below, have till ham enough " burn feels ' :
The 1st group, when put down and be being pushed, want fast, every movement top stays 3 seconds.
The 2nd group, 3 times successive and fast leg is lifted, stay 3 seconds in behavioral top next, circulate so.
The 3rd group, 3 times successive and fast leg is lifted, do 1 times next slow fast leg is lifted, circulate so.
Crouch training greatly to plan 10 artillery piece of 2 ∶ to Ko
The purpose of this plan is to make leg ministry muscle more handsome. Drill a demand: Have a training associate, smooth stool 1, stopwatch 1. Train set number: 10 ∶ 10, every groups of movements must be finished inside 30 seconds, across block has rest (the time that trains companionate training) , but must not ambulate everywhere, the extend action of a quadriceps must be completed on smooth stool. The practice is: Instep of a side leg sticks stool face, knee joint bends, make a 2 head flesh and crus flesh are contacted, the body sits above; Bend one's knees of other side leg, overhang is in smooth stool a side (knee front ground) . Extend quadriceps, have kind of feeling that muscle is about to come out from the blowout in the skin!
Crouch to ham and ground parallel below the requirement when crouching greatly, if feel to have difficulty, can reduce the weight of barbell appropriately, but behavioral pose must accurate. Additional, use stopwatch even the training time of exact record the other side does not exceed 30 seconds (namely oneself breathing space) .
With the leg Qu Shen ends this second training finally. Do 5 groups, every groups of practice come force exhaust, two people undertake alternately (commutative action wants fast) .
Complete " 10 artillery piece Ko " training plan:
Crouch 10 × greatly 10
When your training associate is being done when crouching greatly, you must go up in smooth stool sufficient extend your quadriceps; Breathing space must not exceed 30 seconds.
Leg Qu Shen exhaust of 5 × force
Breathing space also is the time that you train associate to do Qu Shen of a group of legs.
