The correct method of Wushu leg press
Leg press is also a very good form of exercise, suitable for both the elderly and children. Exercise for the elderly can strengthen the body, delay the aging and degeneration of body muscles, and contact with children can promote growth and development, making the body slimmer and slimmer. In short, it is beneficial.
Leg press method
Positive pressure legs often do some leg press exercises, which can improve physical condition, delay the aging of organ function and play a role in fitness. The target muscle ligaments of positive pressure leg are biceps femoris and cruciate ligament. Not only can you exercise the leg ligaments, but you can also exercise the flexibility of the hip and ankle joints, and increase the strength and toughness of the waist, legs and chest muscles.
Leg press can promote blood circulation, avoid abdominal fat accumulation, get rid of the old posture, thus maintaining mental state and improving work efficiency.
If you want to fully exercise your leg muscles and increase their flexibility and flexibility, then leg press is a very good way. In fact, leg press is a very important link not only in martial arts, but also in dancing and various physical exercises, which proves the importance of leg press.
Practice Steps of Wushu leg press
First of all, facing a horizontal bar, the height should be from low to high. Beginners should follow their thighs, stand naturally, keep their upper bodies upright and relax their lower limbs. Then, let the center of gravity fall on the left foot. Don't throw your left foot out. Slowly lift your right foot and put it on the horizontal bar. Keep your upper body upright, at the same time, hold your chest and abdomen, and relax yourself.
Then, the upper body slowly bends forward, while slowly pressing down the right leg until the lower jaw can reach the calf. Under the condition of keeping bending, use the rhythmic up-and-down movement of the back to further pull the ligaments and muscles of the legs.
Finally, repeat this step after the upper body is straightened. The step of pressing the left leg is the same as the step of pressing the right leg above, thus alternating 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.
Legs can play the role of exercise, but also help shape the body and form a good figure. So what is the correct way for leg press?
First of all, put your legs on waist-high objects, sit down with your hips flat, and move your upper body forward hard, so that you can be in line with leg press. Repeat, when you feel the muscles in your leg relax, switch to the other leg.
Then, leg press and his support legs should be straight, press leg press's knees with both hands, close his hips, lean forward as far as possible, and strengthen the muscles of the knee joint.
Put your hands on leg press leg press's knees, sit back on your hips, press your upper body forward hard, and stick your abdomen on your thighs as much as possible. Of course, this step is not easy to do, it needs to be practiced many times, step by step, and gradually you will find that you have been able to achieve this effect.
Then, 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 this step, you can do the next exercise.
After that, leg press and his supporting legs will straighten out, hold the soles of his feet with his hands, his abdomen will stick to his thighs, his chest will stick to his knees, and his forehead will touch his toes as much as possible.
Repeated practice like this, I believe you can achieve the desired effect soon.
The Problem of Beginners in leg press
Bend over, bend over, eager to touch your feet with your head. There is a big gap between your chest and your legs. Some of them stand unsteadily, as if they are going to fall backwards, and even the ligaments of your legs are injured.
To solve the above problems, leg press can pay attention to the following points.
1, standard action, step by step.
1 At first, it is not appropriate to do intensive exercises. Put your legs on a waist-high object, sit back with your hips flat, support your legs perpendicular to the ground, keep your knees straight, be hooked by leg press's toes and consciously move backwards, and move your upper body forward forcibly, so that you will be in a straight line by leg press. The toe hook is beneficial to lengthen the ligaments, tendons and muscles of the legs, and the upper body moves forward to lengthen the trunk, especially the spine. Press one leg for a few minutes, and then change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.
Leg press and his supporting legs are straight, and his hands are pressed against leg press's knees, and his hips are pressed forward as far as possible to enhance the extensibility of the muscles in the posterior fossa of the knee joint.
Press leg press's knees with both hands, sit back with your hips, press your upper body forward, and stick your abdomen on your thighs as much as possible. After this step is completed, you can do the next exercise;
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 continue to the next exercise.
Leg press and his supporting legs are straight, his hands hold the soles of his feet, his abdomen sticks to his thighs, his chest sticks to his knees, and he tries to touch his toes with his forehead. After completing this step, you can continue to the next exercise.
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.
Hold the soles of your feet with both hands and touch your toes with your chin as mentioned 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.
From the point of view of sports medicine, leg press exercises stretching the muscles at the back of thighs first, and then stretching the buttocks. Generally, when the knee joint is straight, the maximum flexion of the hip joint is 90, and further flexion is bound to be accompanied by the activities of the lower back and pelvis. Therefore, when you put your legs on a higher object and then continue to press them up and down rhythmically, you can further stretch the lower waist muscles and soft tissues.
When these tight muscles are pulled back to the original muscle tension, the symptoms of waist discomfort will be relieved and eliminated, and the waist will feel relaxed and comfortable, especially when the muscles at the back of the thigh are also pulled, in addition to the above effects, the tension with the muscles at the front of the thigh can be balanced, resulting in a feeling of brisk waist and legs and strong walking.
According to the theory of traditional Chinese medicine, leg press exercise can not only dredge meridians, but also achieve the therapeutic effect of "no pain all over". At the same time, judging from the distribution and trend of the bladder meridian, the rest position of the leg is often Chengshan point of the calf bladder meridian, and leg press's exercise will inevitably produce similar effects of acupuncture and moxibustion at this point. Chengshan point is an important point for treating lumbago and leg pain, which can solve the original symptoms of lumbago and leg pain and hip discomfort.
Of course, we should also pay attention to safety if we want the leg press Movement to achieve such an effect.
First, the leg rest height should be from low to high, step by step, and don't rush it. Generally, it can start at around 45, and then gradually increase every 1 ~ 2 weeks, which is inappropriate. For the elderly, it is enough to raise it to about 70 ~ 80. Because, at this time, the tissue around the hip joint is tight, and it is easy to cause damage if it is too high. In fact, in this case, bending also correspondingly increases the mobility of the hip joint.
Second, the elderly have different degrees of osteoporosis. Stand firm when lifting one leg, and don't push too hard when leg press, so as to avoid accidents.
Three, each time leg press time should not be too long, so as to avoid fatigue of the waist and the other leg, aggravating symptoms. It is enough to alternate 5 ~ 10 minutes each time. It is best to combine with other activities and promote each other.
Experts suggest that leg press is a favorite sport for many elderly people, but leg press method is the most important. Middle-aged and elderly people and people who don't exercise regularly have stiff bones and muscles, and it is easy to strain when they suddenly jump up to the high railing. Beginners had better choose the height below the hip joint height, about 45 degrees. Although this height is short, it is the safest. After a period of stress, your head can easily touch your leg. It is safer to increase the height at this time. After a year or two of exercise, middle-aged and elderly people can easily lift their legs to about 90 degrees. If you persist, you can still pull your legs over your head. But for most people, it is safest to be at the same height as the hip joint.
The benefits of martial arts leg press
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.