Table play quad now! Little move. Hit it!

3 moves to play in front of the legs (quad)

Click follow + save to try together. Wake up and don't want to walk. 🥲

1. Hack squat or squat (who is good at free weight or smith machine, can choose as you like), can not use the form without losing the form, our back is very valuable (who plays free weight, puts on the safety platform or calls someone to spot, ‼️⚠️), personally fold to the ground, hahahahaha

2. Leg press This position can load a lot of weight. Just not heavy until the range of motion (stretching-retracting distance) is only the top half of the machine. Can ask for the weight to go down until the leg is almost attached to the belly. * At the top, do not lock the knee until straight / backwards. In case of playing a lot of weight, the bones can be folded. Scary *

3. Leg extension. This position is to try your best to feel the front of the upper leg. Tense the side for half a second. The rhythm is not lower than 2 seconds.

🆘🔥 If anyone hardcore wants to hit step five, skull, try!

Break up slowly for three seconds and hold half a second. Get down for two seconds.

From having played hard, try to control the rhythm. The weight played has been reduced to almost half. Very burning. Very hit. Being hit in the part that I didn't think I would hit. 😆

All play exhaustion. Within 8-12 times. 3 sets. Don't forget the tracksuit before playing. And stretch the back to prevent injury.

Thank you for your encouragement. 💖

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