The thigh muscles are divided into anterior lateral group, posterior group and medial group. The quadriceps are the anterior lateral group and one of the most powerful muscles of the human body. It includes the rectus muscle, the femoral muscle, the extra-femoral muscle and the femoral muscle. The function of these four muscles is to keep the femur vertical to maintain the body upright and help squat and stand up. The anterior lateral group also has the sartorius muscle and the tensor fascia lata, one of the longest muscles in the human body. The former can bend and rotate the thigh, causing the calf to bend and rotate internally, such as the leg movement when kicking the scorpion ; It can bend and rotate the thigh, and can also support the muscle contraction of the thigh.
   The muscles of the posterior group have biceps, semitendinosus and semimembranosus. The function of the biceps femoris is to bend and externally rotate the calf and extend the thigh . The function of the semitendinosus and semimembrane muscles is the same as the biceps except for the internal rotation of the calf.
   The muscles of the medial group include the adductor muscle, the pubis muscle, the short-receiving muscle, the long adductor muscle, and the gracilis muscle. These muscles ensure the adduction, external rotation, extension, bending and calf bending and internal rotation of the thigh.
   The calf muscles are divided into a front group, a rear group, and an outer group. The function of the anterior group muscles is to complete various activities of the foot and the toes ; the posterior group muscles play an important role in the squatting and jumping movements during the running ; the function of the lateral group muscles is mainly to maintain the arch.
   The thigh muscles are one of the most powerful muscles of the human body. It can be said that it is not only the foundation of the body strength, but also the basis of the bodybuilding type. If the muscles of the thighs and calves are not developed, the better the upper body muscles are trained, the more deformed the person will be, and the body shape will not be symmetrical and fit.
   The weight-bearing squat barbell is placed on the back of the neck, holding the bar with both hands, the whole body is upright, the chest is abdomen, and the back muscles are kept tight. Then knees down to knees and knees to full flexion, pause a little, with the contraction of the quadriceps muscles to stand up, legs straight, and make the quadriceps extremely tight, stop. Then squat again. There are two ways to breathe this action: under light load, exhale when squatting, inhale when standing up ; in case of heavy load, inhale first, then squat, exhale before standing up, then inhale and stand up. During the exercise, during the last few squatting exercises, such as shortness of breath, you can also breathe several times in rapid success after standing up to absorb more oxygen. The idea should focus on the quadriceps when doing the action. This action can also be exercised with two hands holding a dumbbell or a sandbag or a rice bag. Sitting in the calf sitting position, feet wearing iron shoes (can be tied to the dumbbells or sandbags on the feet ) , with the contraction of the quadriceps muscles to make the calves straight, the quadriceps muscles are tight, stop, then put down and redo . Inhale when the calf is straight and exhale when the calf is lowered. The idea should focus on the quadriceps. The two calves can be straightened at the same time or alternately straightened.
   Prone leg flexion prone bench, wearing iron shoes (dumbbell sandbags or line may feet), biceps femoris contractile force, so that the two legs while the legs bend, biceps femoris strongly taut, a little Stop, then put down the redo. Inhale when the calf is bent, and exhale when you put it down. The idea should focus on the biceps femoris.
The erect weight-bearing handle is placed on the back of the neck, the feet are on a 10 cm-thick wooden board, and the heel is exposed. Lift the heel with the contraction force of the triceps of the calf, so that the triceps of the calf are tightly tightened, stop slightly, and the heel falls until it falls below the board surface and can no longer be low. Then redo. Inhale when lifting the heel and exhale when you drop the heel. The mind should focus on the triceps of the calf. The planks are placed under the feet in order to fully stretch the triceps of the calves, so that when lifting the heel, it takes more force to make the triceps of the calves more thoroughly exercised. The action is the same as the weight-bearing squat, except that the squat is used to load the toes. When the legs are fully extended, lower the heel, relax the calf triceps, then lift the heel and support the body with the toes. Inhale when standing up, exhale when you squat, and concentrate on the triceps of the calf.
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