Do you know that the training action of mechanical leg press, the position and angle of feet will affect the lower limb muscles you train? What are the benefits of leg press? 1 It's a good choice for people who have a little back or knee condition and have difficulty squatting. Resist the resistance of leg compression and effectively exercise thigh muscles. 3 while stretching the hip training action, you can do hip or gluteus maximus training. Leg press's load resistance can not only train muscle strength, but also strengthen leg bones. It can effectively strengthen the mobility of knee joint and hip joint. It can relieve back pressure and challenge leg muscles. According to the type and direction of your training, strengthen your strength or muscle size.
Leg press is a kind of compound weight training, which mainly exercises our leg muscles, including quadriceps, gluteus, hind legs and calf muscles. It focuses on quadriceps training and squats. Generally speaking, leg press's supine angle is not less than 45 degrees. Of course, according to the different training methods and purposes, there is also a 90-degree supine leg press. In addition, the angle and position of the foot on the pedal can also be roughly divided into five ways: standard placement, high foot placement, low foot placement, wide distance placement and narrow distance placement. These five places will affect the muscles you want to practice, so don't ignore this key point!
With leg press, are your feet in the right position? Location 1 leg press Standard Placement Standard Placement is the most widely used way to make your quadriceps fully grow. However, there is a small problem with this method, that is, muscles will get used to and adapt to this training mode quickly, resulting in your inability to grow and progress, so there are the next four leg press training changes.
The standard placement of the sole of the foot can effectively train the muscles of the front and rear thighs and buttocks. ? Buzzfeed Position 2 High Foot Placement When we place the soles of our feet at a higher position on the pedal, the muscles of training and * * * will move to the gluteus maximus and hind leg muscles, which is somewhat similar to the muscle group of hard lifting training, so you can also use it as a substitute for hard lifting for temporary training.
If the soles of the feet are placed at a high angle, it is to exercise the muscles behind the thighs and buttocks. ? Buzzfeed Position 3 If you still can't grasp the essentials of squatting, you can also use the posture of low ankles to train. When you put your foot in the lower position of the pedal, the muscle position will be more important than the quadriceps, which can be used as an alternative training action for squat.
The lower leg position will train the quadriceps femoris in front of the thigh, and it can also replace the squat training method. ? Buzzfeed Position 4 is placed at a narrow distance. By placing the sole of the foot in the center of the pedal to get closer to the sole of the foot, the muscles on the outer thigh will get a greater degree of * * *, and most quadriceps will also get * * *. If you want to train your lateral muscles, you can try this placement.
Putting the soles of your feet at a relatively concentrated distance will give the lateral thigh muscles a greater degree. ? Buzzfeed position 5 is placed far away. When the distance between the foot and the palm is wide, you can train the adductor muscle group on the inner thigh, which is also a muscle group that everyone often ignores. Of course, you can also use the standard sumo squat instead of the wide leg press. If your adductor muscle strength is weak, it is recommended to use safer mechanical equipment for training.
Put your feet and palms at a wide distance, and you can train the inner thigh muscle group-pronator. ? Buzzfeed reference //barbend, edited by anytimefitness //David