1, half squat. Stand up straight, legs apart, shoulder width apart. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times.
2. Step by step. Stand up straight, with your right foot in front and your left foot behind. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side.
3. Stretching action. Stand up straight, put your legs together, then pull your left ankle with your left hand to make it as close to your hip as possible, keep this posture 15 second, and then switch to the other leg. Stretching the legs is very important, which can prevent the legs from getting thicker after exercise and make the legs smooth.
4. Lie on your back with your legs apart. Lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body. Then spread your legs to the maximum and close them. Group 3 repeats this action 30 times.
5. Sit the ball. Sit on the floor with your hands behind your back and your upper body leaning back slightly. Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action for 3 groups, 20 times in each group.
6. Load the heel. You can do this with your bare hands or with a 3-5 pound dumbbell. Stand on tiptoe, stay at the top for 2 seconds, feel the force of calf muscles, and then put it down. Repeat this action for 3 groups of 30 times. After that, you must massage your calf and do stretching exercises.
The above is the method of practicing biceps femoris with dumbbells, and friends in need can learn about it.