![-760d90190e4b06eb.png](https://steemitimages.com/DQmbbQeFugZaBRXzghHofCs1zvnSVhr3Rpk3iz2PLPmZGSV/-760d90190e4b06eb.png)

#### Dear Steemians, 

Today is Monday, I together with my fitness partner have practiced chest and triceps. At present, we are in a state of exhaustion, even it's difficult to take a bath or to raise their hands, lol...! Today's topic is not the chest or arms. Instead I will share the practice for legs. What I am to introduce are the acts that I like best.These two acts are still the main practice of thigh muscles. I personally think the whole thigh can be exercised. Hope it does good to you! 
>今天是周一，和健身搭档一起练了胸肌和肱三头肌，目前处于精疲力尽的状态，刚刚去洗澡抬手都困难，哈哈！不过今天的重点可不是胸和手臂，而是之前没有讲完的腿部肌肉练习，即将要介绍的动作是我很喜欢的两个腿部练习。这两个动作主要练习的仍然是大腿肌肉，个人感觉整个大腿都能受到锻炼，希望大家能够采纳！
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#### 1.倒蹬机(同时可作为热身动作)
倒蹬机，名字可能大家不熟悉，但大多数人都使用过的，就是一种人斜躺着用腿蹬起杠铃的负重的方式。为什么说可以作为热身的动作呢，因为当没有上杠铃片时重量很轻，可以多蹬两组作为热身。据说蹬腿机使用大重量时效果能与王牌动作深蹲相媲美，不喜欢深蹲的朋友其实也可以好好研究一下蹬腿机。使用这个器械需要注意的是：a.如果你从来没有使用过，那么请从无哑铃片开始适应，慢慢地找到自己适合增肌的负重；b.腿部收缩时下落位置不要太低，容易损伤腰背；c.蹬起时不要把腿甚至，不可以用锁定关节来承受重量；d.全程动作可以放慢，感受大腿肌肉的发力；e.上半身及屁股平稳地躺在坐椅上，尽量不要晃动以借力；f.发力时切忌憋气，保持均匀的呼吸。

>完成这个动作时，选择由轻到重的递增方式；一共完成5组，每组12个，最后一组做到力竭。
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![IMG20170914172201.jpg](https://steemitimages.com/DQmb1zhYe9qiQMSnKrcz98X15kAkzKLVsCh8Nj6H8rwaeBz/IMG20170914172201.jpg)

![IMG20170914172210.jpg](https://steemitimages.com/DQmaZKJBiqkqc4idUftXS2iMBXqfDZhVQcuHQT6W1ATvToX/IMG20170914172210.jpg)
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#### 2.坐姿腿屈伸
坐姿腿屈伸主要锻炼大腿正面肌肉群，每次做完后大腿肌肉那叫一个酸爽！你的坐姿很重要，坐在器械的座位上，调整适当的位置，用脚踝向上前方挡住挡垫，收缩腹肌，背部和臀部紧贴靠背，双手紧握把手。需要注意的方面有：a.大腿发力，缓慢向前伸直双腿，膝关节不用完全呈180度；b.双腿放下时速度放慢，膝关节回到90度左右即可；c.发力时切忌憋气，保持有规律的一呼一吸。
>此动作也采用重量递增的方式；共完成3组，前两组尽量做，最后一组做到力竭。
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![IMG20170914172820.jpg](https://steemitimages.com/DQmVr5zHrcJw93cLYFLDdqNRb3MGxBuJxjavgitrDfFNeGL/IMG20170914172820.jpg)

![IMG20170914172824.jpg](https://steemitimages.com/DQmZTh6y8dpq3z8Gszg5WoHcWs6yWEcniiqpiKCDLKzgQn5/IMG20170914172824.jpg)
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本章和第32章主要讲的是大腿肌肉的训练，而小腿肌和大腿內收肌肉也是非常重要的部位，既然练就要尽量完整地练习到位。希望大家在今后的健身道路上坚持下去，总有一天你会感受到健身带来的好处！
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If there is any question, leave a message or comment below. I will do what I can to offer help.
<blockquote>有任何不清楚或对于健身还有很纠结的问题，都可以问我，本人会尽力为大家提供帮助！</blockquote>

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#### Chapter directory 章节目录
Chapter 章节|Content 内容
----------- | --------------
 1      | <a href="https://steemit.com/cn/@mrpointp/4pysrn">brief introduction about fitness 健身初章</a>
2      | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-2">exercise for musculus triceps brachii &amp; pectoral muscles 肱三头肌和胸肌练习</a>
3      | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-3-original">advanced exercise for musculus tricpes brachii 肱三头肌的高级练习</a>
4| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-4-original">how to do pull-ups 引体向上</a>
5 | <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-5-original">warm-up and stretching exercise &nbsp;热身与拉伸</a>
6| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-6-original">fitness plan and some precautions &nbsp;健身计划与注意事项</a>
7| <a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-7-original">how to train abdominal muscles(part 1) 腹肌训练（一）</a>
8|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-8-original">how to train abdominal muscles(part 2) 腹肌训练（二）</a>
9|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-9-original">how to train abdominal muscles(part 3) 腹肌训练（三）</a>
10|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-10-original">how to train biceps(part 1) 肱二头肌训练（一）</a>
11|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-11-original">how to train biceps(part 2) 肱二头肌训练（二）</a>
12|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-12-original">how to train the anterior deltoid 三角肌前束练习</a>
13|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-13-original">how to train the middle deltoid 三角肌中束练习</a>
14|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-14-original">how to train the posterior deltoid 三角肌后束练习</a>
15|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-15-original">exercise for  latissimus dorsi muscle 背阔肌练习</a>
16|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-16-original">elbow plank 平板支撑</a>
17|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-17-original">what is RM? 什么是RM值？</a>
18|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-18-original">running 跑步 </a>
19|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-19-original">a healthy way to lose weight 健康的减肥方式 </a>
20|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-20-original">rest after working out 健身后的休息 </a>
21|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-21-original">working out for girls 女生健身 </a>
22|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-22-original">how to increase muscles 如何增肌 </a>
23|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-23-original">food recommended in the period of bodybuilding 健康期间饮食推荐 </a>
24|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-24-original">the correct understanding of protein powder 蛋白粉的正确认识 </a>
25|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-225-original">how to do deep squat 深蹲 </a>
26|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-26-original">whether weight-bearing exercise has a bad effect on the physical growth of teenagers 负重练习对青少年成长是否有影响 </a>
27|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-27-original">how to train the muscles of thigh 如何练习大腿肌肉 </a>
28|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-28-original">how to train your legs 如何练习腿部肌肉（一） </a>
29|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-29-original">how to train your legs 如何练习腿部肌肉（二） </a>
30|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-30-original">how to train your pectorales 如何练习胸部肌肉（一）</a>
31|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-31-original">how to train your pectorales 如何练习胸部肌肉（二）</a>
32|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-32-original">how to train your legs effectively in gym 如何在健身房有效练习腿部肌肉（一）</a>
33|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-33-original">how to train the middle deltoid in gym 如何在健身房练习三角肌中束</a>
34|<a href="https://steemit.com/cn/@mrpointp/there-is-always-someone-keeping-working-out-part-34-original">how to train your legs effectively in gym 如何在健身房练习腿部肌肉(二)</a>
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This post just represents my personal opinion. Without permission, it is strictly prohibited reproduced.
本文章仅代表个人见解及认知，如有不同意见欢迎指导； 动作配图均为本人，未经同意，禁止复制抄袭。
If you like my post, feel free to  upvote, resteem and follow me @mrpointp   Thanks.

(to be continued 未完待续)