Does the kick machine have a good leg training effect?
Most gyms have tap dancing machines, and there are many different styles, some at 45 degrees and some at 90 degrees. You can add enough weight to this machine to exercise your leg muscles!
Because the mechanical machine has fixed the route for you, obviously you don't have to worry about shaking the equipment, you can train your muscles exclusively. Very suitable for novices or injured people. Beginners can feel the feeling of leg training by kicking the machine when they are not familiar with all sports, and then challenge the leg training of barbells or dumbbells in the future. In addition, it is also very helpful for the training of independent muscle groups, because it saves the power of balance, and the mechanical type is also "relatively" safe, which can train the muscles of the front side, back side and buttocks of the thigh and make more weight at the same time.
If your goal is to strengthen a muscle alone like a bodybuilder, in fact, the kick machine is also a good choice, and it is simple and easy to operate.
If your purpose is sports performance or to make your body more functional, it is suggested that you give priority to free weight (squat) training in training, and limit the use of kicking machines, preferably not exceeding 25% of the total training volume.
Correct use posture of tap dance machine target practice position
quadriceps femoris
Action essentials
After the warm-up, sit on the equipment, put your feet on the pedal, keep it wider than the hip joint, keep your body upright, tighten your waist and abdomen, hold your chest out, hold the grip in your hand, and keep your body stable, but don't exert yourself. Your upper back is close to your back, your neck is relaxed, your head is close to your back, and your eyes are looking straight ahead.
Then inhale deeply, feel the force of the thigh, exhale at the same time, and lift the weight. When you reach the top, bend your knees slightly, don't straighten completely, pause for a second, then inhale deeply, bend your knees at the same time, and return to the starting position.
Matters needing attention
1, fully move the knee joint and hip joint before exercise. Keep your chest up and abdomen in the process of action, and don't lean forward when you are stressed, which will cause great pressure on your waist and easily cause waist injury.
2, the knee can not be adducted, from beginning to end to feel the leg strength in a straight line.
3. When the legs are completely straight, the knees should not be completely straight. When the legs are bent, the thighs and calves remain bent at 9 degrees. In the process of control, don't slack off and let the muscles bear most of the strength, otherwise it will easily cause knee injury.
4. Practice 12- 15 times in each group, and the last movement can reach 80% intensity, and practice 4-6 groups each time. If intermediate and advanced trainers can do 10 times in each group after squat, they will be completely exhausted by the last time. Practice 3-4 groups at a time.
Other kicking methods
Alternate kicking with one leg, Huck squatting and supine kicking.
Hand movements can also strengthen leg muscles.
These unarmed movements can also strengthen leg muscles, and each movement 10- 15 is circulated for more than two groups.
Action 1: side squat
Key points: Hold your chest and abdomen, take a big step with one leg, and squat down to the other side with your center of gravity until your thighs are parallel to the ground.
Action 2: Go up the steps.
Key points: step on the ground with one foot, then stand up hard, and lift the other leg up until the thigh is parallel to the ground.
Action 3: Bulgaria squats.
Key points: keep your waist straight, look straight ahead, put one leg back on the chair surface, and kneel on the other leg until your thigh is parallel to the ground.
Action 4: Bulgaria Squat Jump
Key points: keep your waist straight, keep your eyes straight ahead, put one leg on the chair surface, bend your knees, and squat down the other leg until your toes bounce when your thighs are parallel to the ground.
Action 5: Jump left and right on the steps.
Key points: lift one leg sideways, step on the stool surface, then push it up in the air and step on the stool surface with the other leg. Place the original legs on the ground and push them back and forth alternately.