The more seemingly simple the action, the more patience and persistence are needed. Let's learn the basic action of pressing the front leg.

1. The first element of pressing the front leg: slender body, slender legs, slender hands and slender head. Note: Stretch your hands gently on your feet and extend far away.

2. The second element: straight, straight legs, straight feet. Note: the knee socket must be straight, close to the floor, and the stomach should also be close to the legs. Pay attention to relax breathing, exhale when pressing down, inhale when recovering, and don't make resistance.

When practicing at home, parents can help their children practice, press their hands on their knees and slowly approach their legs.

Stick to it for 3-5 minutes every day.

Children's leg press can promote growth, young people's leg press can make their legs slender, and old people's leg press can exercise their bones and muscles, prevent joint tendons from aging and delay aging.

Leg press is a bit painful for ordinary bodybuilders. You can't press it if you want to. Perseverance can't be suppressed, but actions are often wrong. What about leg press?

Leg press is a sport that can be played anytime and anywhere. You can put your legs on climbing frames, railings or even steps to practice. However, if you don't exercise regularly, your bones and muscles will be stiff. Jumping on a high railing is easy to strain. Therefore, for beginners, the height of leg press should not be too high, and the angle between legs should be about 45 degrees. It is the safest, because this angle makes the hip joint in a natural physiological state, which is easier to reach and less likely to fall and cause damage to the joint.

Leg press, don't just aim for high quality.

In life, when you lift your legs to shoulder height or even higher, your body movements are completely deformed, and even there is no room for vibration and pressure. If you can't take your leg off after pressing it, you have to move it down with your hands. This is not good! Because the flexibility of legs can't be practiced in a day or two. Especially for adults, leg press must choose a reasonable height and pay attention to the correct posture.

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.