First of all, about the positive pressure leg.

In leg press's method, the straight leg is the foundation, and it is also a method that practitioners find difficult. Beginners often have the following problems: bow their heads, bend over, touch their feet with their heads, there is a big gap between their chest and legs, some stand unsteadily, as if they are going to fall backwards, and even the ligament of their legs is injured. To solve the above problems, leg press can pay attention to the following points:

1, standard action, step by step.

(1) At the initial stage of training, it is not appropriate to do intensive exercises. Put your legs on waist-high objects, sit with your hips flat and your legs on the ground.

Vertical, knees straight, leg press toe hook up, consciously backward, upper body forcibly forward, make it consistent with leg press. foot

The pointed hook helps to lengthen the ligaments, tendons and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,

Change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.

(2) leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, and the buttocks are gathered, so that the body leans forward as far as possible to strengthen the fossa muscles behind the knee joint.

Extensibility.

(3) Press leg press's knees with both hands, sit back with your hips, press your upper body forward hard, and stick your abdomen on your thighs as much as possible. After this step is completed, you can move on to the next step.

Practice;

(4) Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee. After completing this step, you can

Go on to the next exercise.

(5) Do leg press, support your legs straight, hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead. After completing this step, you can

Go on to the next exercise.

(6) Hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your mouth. After completing this step, proceed to the next step.

(7) Hold the soles of your feet with both hands and touch your toes with your lower jaw as described above. After this step is completed, it indicates that the positive pressure section has been completed.

Only by practicing step by step can the trunk and legs form a one-to-one relationship, such as abdomen and thighs, chest and knees, head and toes in turn, so as to avoid the gap between trunk and legs.

2, from light to heavy, from low to high

In leg press, the body exerts pressure on the ligaments, tendons and muscles of the legs. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; If gravity is applied at the beginning, it may last for a day or two, and it may be difficult to walk on the third or fourth day. The height of the legs should be from low to high. Put your legs waist high and when your chin touches your toes, you can put your legs on something chest high. When your toes touch your chin, you can put your legs on the shoulder-height object until you put your feet on the head-height object.

3. Pull first and then press, from near to far

Leg press, a beginner, suddenly stretched hard because of the poor ductility of the ligaments, tendons and muscles in his leg, which was not only futile, but also hurt the ligaments. Therefore, at the beginning of training, we should first lengthen the leg ligaments, tendons, muscles and spine, and then apply vibration and pressure; Vibration and compression should also be carried out once, and we can't rush for success. When you are in leg press, you should also pay attention to the contact between the trunk and legs from near to far. The contact sequence of the corresponding parts of trunk and leg is: trunk: abdomen-chest-head and leg: thigh-knee-toe. Don't touch your toes with your head in the first place.

4. Strong will and perseverance.

It's really boring to practice leg flexibility, especially to a certain extent, which will cause pain in the legs and buttocks. This is a "fatigue period" similar to that of long-distance runners. At this time, the most important thing is to have a strong will and a bitter heart and never stop. Compared with other qualities of leg technique, the flexibility of leg technique is easy to develop and fade. At this time, we should be good at self-regulation, appropriately reduce downward pressure, reduce leg press time, or do kicking exercises, combined with pressure kicking, etc. As long as you persist, the pain will gradually disappear, and then you will be excited about your achievements.

5. Get ready for activities before pressing.

Before practice, you can do some warm-up activities of waist, hip, knee, ankle and leg muscles. Because the extensibility of muscles and ligaments is related to the temperature of muscles, warm-up activities can improve the warmth of muscles and reduce the viscosity inside muscles, which is beneficial to the flexibility practice of legs.

The benefits of leg press

Leg press mainly pulls ligaments. Why pull the ligament? What are the benefits of pulling ligaments?

1. Flexibility exercises can promote a healthy and perfect figure.

When combining various strength training subjects, such as running, cycling, swimming and rowing, flexibility can provide at least one-third of the necessary help in a complete fitness training system.

2. Flexibility training can reduce the risk of injury.

Most of the injuries caused by daily injuries and sports are trauma, or strain caused by joint sprain and excessive stretching of muscles and related tissues. Wushu athletes who adhere to scientific and regular flexibility training are less likely to get hurt than those who lack flexibility training.

3. Flexibility exercise is a good warm-up or relaxation exercise when combined with other types of training.

In addition to the benefits mentioned above, flexibility exercise can also improve the coordination between nervous system and muscle tissue. If you start flexibility training immediately after completing a certain exercise, you can recover your tired body as soon as possible.

Flexibility exercises can improve your competitive level.

A flexible Wushu player will perform more easily and wonderfully. Can you imagine what a gymnast with stiff muscles would look like? Once athletes have good flexibility, they will have more advantages than other athletes psychologically and physically. Have you ever felt like lying in bed and stretching after waking up in the morning? Very comfortable, isn't it?

Who needs flexibility training? As many other sports physiologists admit, everyone, regardless of gender and age, can have regular flexibility exercises, and there is no age limit. Some elderly people can still do flexible exercises when they can't do other exercises because of orthopedic diseases. Toddlers should also practice flexibility with their parents. All Wushu athletes should incorporate flexibility training into the whole training plan. Generally speaking, women are more flexible than men, and children's flexibility is more plastic than adults.

Matters needing attention in leg press

Exercise should improve your ability and avoid injury. Warm-up and lacing are just like the basic internal skills in martial arts novels, and they must be persistent and down-to-earth But many people only know one, don't know the other, or can't grasp the essentials; Not benefit from it, but suffer from it; Therefore, in order to get the maximum benefit from the tie-wraps and ensure safety, the following principles must be observed:

1. Be sure to warm up before tying your shoelaces; For example, using a small run to raise the body temperature, so that the muscles and tendons are in a state of preparation, the effect of lacing will be improved, and the chance of injury due to improper lacing can also be reduced.

2. Don't pause breathing when stretching tendons; Take a deep breath slowly; Pause and hold your breath, it will increase negative oxygen debt, uncoordinated movements, and increase the chance of laceration injury.

3. Stretch tendons before and after exercise; Most people only remember to stretch tendons before exercise; Tired after exercise, I don't want to move even; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time.

4. The lacing action should be slow and gentle, and it is forbidden to use force too hard or too hard. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of tendon, and gradually increase the stretching potential and endurance. Whether it is rhythmic or fixed (more than 30 seconds in a row), it is effective as long as it is moderate; The most taboo is to pull the tendons that can't move. In order to be quick, they are pressed by violence, or others apply external help; As long as the force is improper, it will cause harm. 5. Replace the muscle groups of lacing; For the same action, there may be multiple muscles * * * that form a group with the same function and cooperate to complete the action; However, due to different anatomical positions, these muscles may need to be stretched one by one through different lacing actions; In addition to synergy, the reverse muscles in the opposite direction must also be stretched equally; If the synergid muscle has tendon leakage, it may not be able to climb to the top and be injured in some extreme movements; If the muscle picker doesn't stretch, the strong contraction will lose its balance and get hurt.

6. The degree of lacing is to feel a little "nervous" or "sour", but it must not be "painful". The existence of "tension" or "acid" is the result that muscle sensory neurons correctly reflect the frenulum; However, the feeling of "pain" caused by stretching tendons is very close to the degree of injury on the shore.

Successful warm-up lacing is the propeller of carefree exercise and the protective cover to avoid injury; Everyone should grasp the above principles and establish the routine steps that suit them best, which will become a habit. Good flexibility will not hinder growth, but will be beneficial to growth. Protect bones and muscles and effectively prevent injuries.

In addition, leg press also needs a very correct posture.

Leg press's three correct postures:

1. Positive pressure pipe

Facing an object with a certain height, such as a high platform, tables and chairs, stand with your legs together, lift your left leg and put your heel on the ribs, lift your toes, tighten and bend your ankles, and put your hands on your left knee. Straighten your legs, straighten your waist, and at the same time, you must close your hips. This is something that many people have not noticed. Bend the upper body forward, do the action of vibrating legs pressing forward, gradually increase strength, and then change legs. Depending on the degree of flexibility, you can touch your toes with your elbow, forehead or even chin in turn.

2. Side leg press

Your body faces the ribs and other supports, with your right leg supported, your toes slightly turned out, your left leg raised, your heel placed on the ribs, your toes hooked up, your ankle flexed, your right arm raised, and your left palm placed on your right chest. Straighten your legs, straighten your waist, open your hips and press your upper body to the left. Hips and waist will be exercised in this exercise.

Doing this action is prone to leg straightness and leaning forward. Therefore, it should be noted that the toes supporting the legs are abduction. leg press tries to push his hips directly to the front of his body, with his left arm tucked away and his right arm lifted up and extended to the back of his head. At the same time, press your legs to Zhen Fang behind your shoulders. Gradually increase the amplitude until the toes can touch the back of the head.

3. Leg back pressure

Stand with your back to your ribs, cross your legs, put your hands on your hips, or support an object at a certain height. Support your right leg, lift your left leg, put your instep on your ribs, and straighten your feet. The upper body bends backward and vibrates and compresses. Left and right legs alternate. Hip, waist and neck can be practiced.

This action requires that the legs reach the knees, the supporting feet touch the ground with the whole sole, the toes touch the ground, the chest is lifted, the hips are spread, and the waist is spread. When doing this, your legs bend easily. You can ask your partner to help you lift your knees in leg press's way and press your waist and hips with one hand to help you straighten up.

Leg press's Six Points for Attention

Also, in order to avoid leg press strain or fall, we must pay attention to the following six points:

1. Be steady-stand firm when standing on one leg, preferably with handrails to avoid shaking and falling;

2. Gently-leg press should not use too much force to avoid damaging the muscles and bones of the waist and legs;

3. Slow down-leg press moves slowly;

4. The time should be short-usually 3 to 5 minutes at a time;

5. Relax-Don't stop exercising immediately after leg press, but do some kicking exercises to relax and adjust.

6. Finally, leg press should take the split as the criterion of leg press's success.