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.
After about three to five months of exercise, many people can easily lift their legs to about 90 degrees when they are in leg press. If you persist, you can still pull your legs over your head. But it is safer to be at the same height as the hip 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.
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.
Five points for attention in leg press.
In order to avoid pulling or falling in leg press, we must pay attention to the following five points:
1. Be steady-when standing on one leg, be sure to stand firm, preferably with handrails to avoid falling down due to weightlessness;
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 should move slowly;
4. The time should be short-usually 3 to 5 minutes at a time;
5. Relax-Don't finish exercise immediately after leg press, but do some kicking exercises to relax and adjust.
Leg press law with greater strength;
1. Get off the vertical fork and put a small stool about 20 cm on your front leg (the leg in front of your body) or something (if the leg can bear it, that is to say, it doesn't hurt very much, you can put a higher thing at the foot of your front leg).
2. Get off the fork and put a small stool about 20 cm under your feet (if your legs can bear it, that is to say, it doesn't hurt very much, you can put something higher under your feet). When doing it, pay attention to that your legs should be at least 165 degrees and try to be in a straight line. This action is more difficult than the last one.
3. When pressing the side leg, the main leg will not move. When pressing the right leg, the right leg will move to the right of the handle until the legs are in a straight line. When you press your left leg, it will move to the left until your legs are in a straight line.
4. When pressing the front leg, leg press will not move, and the main leg will retreat into a straight line.