Leg press training and
Among several schools in leg press, the upright leg is the foundation and the way for practitioners to feel hard. 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 do the following:
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, when you become soft and elastic, 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 your hands, sit back with your hips, press your upper body forward, and try to stick your abdomen to your thighs. 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) 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 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 chin 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. The strength should be light at the beginning of training, and the pressure can be gradually increased after training for a period of time. 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 ligaments, tendons, muscles and spine of the legs, and then apply vibration and pressure. Vibration and pressure should be done once and for all. Leg press should also pay attention to the contact between the trunk and legs from near to far. The contact order of the corresponding parts of the trunk and legs is:
Trunk: abdomen-chest-head.
Leg: thigh-knee-toe, don't touch your toes with your head from the beginning without scruple.
4. Strong-willed,
It is true that when you practice leg flexibility, especially to a certain extent, you will feel pain in your legs and hips. 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, a bitter and persistent 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.
You can do some warm-up activities of waist, hip, knee and ankle before practice. 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.
Methods and precautions of kicking training
Kicking is the most important step in leg flexibility training, which can consolidate the effect of leg press, cheating and hanging legs, and also lay a solid foundation for actual leg training.
The problems that often appear when kicking are:
1, the center of gravity is unstable and even falls.
2. Support the legs and feet to lift or support the knees of the legs to bend.
3, bend over and bulge your back.
To solve the above problems, pay attention to the following points when kicking:
1, keep your legs light.
When the leg is about to kick, quickly move the center of gravity to the other leg, so that the leg will relax, so that the leg will be light and kick as fast as the wind. In order to prevent falling, you can also practice with your back against the wall or ribs.
2. Kick quickly.
The legs swing quickly from bottom to top to face, and there is an acceleration process here. When kicking, sit your hips back and exert your strength on your legs. When you are just practicing kicking, you must keep the action standard. You'd rather kick your chest than lift the heel that supports your leg or bend your knees, or bend your back and touch your toes with your head. All these show that your leg flexibility training is not in place and the ligament has not been pulled apart. As long as we insist on the combination of pressure and kicking and practice, we will definitely reach the point where our feet touch our foreheads.
3. Keep your legs steady
Beginners often kick each other's legs as soon as they land, resulting in heavy legs and skewed bodies. This is because when the kicked leg just landed, the center of gravity of the body was still on the original support leg, and the center of gravity shifted when the leg landed, which is bound to happen. The correct way is to wait for the leg to be implemented and the center of gravity has changed, and then kick the other leg. In fact, this practice is also conducive to the application of the chain leg method in actual combat.
The above are the training methods and precautions of leg press Kick summarized by Health Network for your reference.
Leg press and leg press's correct methods, kicking and kicking training methods.