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 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. (2) leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, and the hips are gathered to make the body lean forward as far as possible, so as to enhance the extensibility of the posterior fossa muscles of the knee joint. (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 do the next exercise; (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 continue to the next exercise. (5) To be a leg press, hold your legs straight, hold your feet with your hands, press your abdomen against your thighs, press your chest against your knees, and try to touch your toes with your forehead. After completing this step, you can continue 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 should not 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 editing this passage 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 are more flexible than adults.

Edit 7 correct leg press postures in this paragraph.

1. Positive pressure pipe

Positive pressure tube

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. Action points: legs should be straight; When the upper body vibrates back and forth, keep your back straight. The vibration amplitude is from small to large until the chin can touch the toes.

2. Side leg press

Side leg compression

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. Action points: keep the upper body upright and vibrate downward; The amplitude of compression vibration increases gradually, and the hip joint always faces forward.

3. Leg back pressure

After leg press.

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. Action points: the legs are knees, the support legs are upright, and the whole feet are on the ground; Hold out your chest, fork your hips and bend your back; The amplitude of vibration increases gradually after compression.

4. Former leg press

It is mainly used to develop the flexibility of the muscles behind the legs and hip joints. Practitioners bend their knees to support one leg, the other leg is straight forward, the heel touches the ground, the toes are hooked, and the ankles are tightly flexed; Grasp the outstretched feet with both hands and lean forward; Bend your elbows and pull your hands back. At the same time, the upper body tries to bend the hips forward and touch the toes with the top of the head and chin. After a short pause, straighten your upper body and relax a little before you do it again. Alternate feet. Action points: chest straight back, bend forward; Sit on your knees, bend your hips and touch your feet.

5. Step on leg press.

Mainly used to practice the flexibility of the inner thigh and hip joint. Specific methods: open your feet left and right, bend your knees with your left leg, and touch the ground with your feet; Straighten your right leg, buckle your toes and stretch as much as possible. Then, the upper body can't get up; Get up, move your body center of gravity from your left foot to your right foot, and do a gait on the other side. You can hold down the knee of the other hand with one hand and vibrate downward. You can also grab your left and right feet with both hands, vibrate downward, and shift your center of gravity left and right. Action points: hold your chest and collapse your waist, gradually exert your strength when you vibrate downward, and move slowly and steadily when you move left and right. Open your hips and sink your hips, hold your chest and press down, so that your hips and legs can move as close to the ground as possible.

6. Vertical fork

Mainly used to practice the flexibility of the front and rear thighs and buttocks. Specific methods: the front and rear legs are separated into a straight line, the heel of the front leg, the gastrocnemius muscle of the calf and the muscle group at the back of the thigh are pressed to the ground, and the toes are hooked up and directly above; The instep, knee and quadriceps femoris of the hind legs press to the ground, and the toes point directly behind; The hip joint is placed vertically with the leg, and the hip is pressed to the ground. The upper body is complete. You can do the upper body leaning forward, the front legs pressing down and vibrating, and you can also do the upper body leaning back and vibrating down, increasing the difficulty of action and the pulling range, and gradually exerting force from small to large. Action points: the back is straight, the hips are sinking, and the knees are straight; Hook your feet forward, bend your ankles back and stretch out.

7. Cross.

It is mainly used to practice the flexibility of the inner and rear sides of pottery legs and hip joints. The specific methods are as follows: straighten your legs left and right and support them with your hands; The small back side of the leg touches the ground, pressing the ground tightly, the soles of the feet follow the ground, and the toes extend to the left and right or the hips are fully open, forming an A-shape. You can stretch the muscles behind the long legs forward and fully open the buttocks; It is also known as the upper body descending to the left and right, which allows the muscles in the inner and rear thighs to be lengthened, increasing the range of hip movement. Action points: stand upright, open hips and sink hips; Bend your knees, hook your feet and fall forward.

Matters needing attention in editing leg pressure in this paragraph.

Exercise should improve your ability and avoid injury. Warm-up and stretching are just like the basic internal skills in martial arts novels, so we must persevere and be 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 obtain the maximum benefit and ensure the safety of lacing, the following principles must be observed: 1. Warm up before lacing; 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 the tendons that can't be pulled and pressed normally. 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.

Edit the six notes of leg press in this passage.

In addition, in order to avoid pulling or falling in leg press, we must pay attention to the following six points: 1. Be steady-stand steady 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, whether leg press can split is the criterion of leg press's success. In addition, leg press also needs a very correct posture.