Bend leg muscles
1, preparatory activities to be done before leg press.
When you are in leg press, you must pay attention to warm-up activities. Don't practice too fast or too hard, especially before exercising in winter, exercise your limbs. If you don't warm up before exercise, it is easy to cause muscle ligament strain or sprain.
First, exercise the joints of our head, hands, waist, hips, knees, ankles and legs, and then start to warm up. Because only by improving the warmth of muscles and reducing the viscosity inside muscles can it be beneficial to the flexible stretching of legs. There are many ways to warm up. The best way, of course, is running. Jog for 500- 1000 meters to excite your muscles, and then start leg press.
2. leg press's basic movements
Positive pressure tube
At first, leg press must be very painful. Put your legs on a waist-high object, support your legs perpendicular to the ground, and don't bend your legs. Leg press tiptoes up, and then press your upper body forward hard. leg press should be in a straight line and can't bend. At first, you should have a rhythm and press forward one by one. After half a minute like this, change your upper body as close as possible to the quilt leg press, and stick to it for half a minute before changing the other leg.
Side leg compression
The method of lateral leg press is basically similar to the method of positive pressure leg, but in leg press, the body stands sideways, and the toes supporting the leg and leg press's toes should be in the same direction as their faces.
Leg press lunge
One leg takes a big step in any direction, while the knee joint bends 90 degrees. Support legs and waist must be resisted and cannot be bent. The upper body is perpendicular to the ground. Slowly press down on the upper body. Be careful not to push too hard.
Pubu leg press
Infantry leg press is similar to lunge leg press. Take the right leg as an example, the right leg bends, the toes are abduction, the hips are open, the left knee is straight, and the toes buckle the knee and lift it (the knee is pushed outward) into a servant step; Grasp the outside of your feet with both hands, slowly press your hips as close to the ground as possible, and then switch to leg press, the left footman.
3. leg press should have a strong will and persevere.
Leg press's process is long and boring, especially when he practices to a certain extent, he still feels sore in his legs and buttocks. This is a normal phenomenon.
As long as you appropriately reduce the pressure and amplitude, reduce the leg press time, and stick to it, the feeling of pain will gradually disappear, and then you will have a great sense of accomplishment.