As the saying goes, a muscle grows a tree and lives for ten years; Some people say that old legs fail first. Leg press is the simplest and most effective way to improve leg flexibility. No matter those who study martial arts, physical education, physical education and dance, including our yoga, there is the project of leg press. Grandparents leg press are often seen in the park.

Mainly because leg press is easy to operate and does not need any space and equipment, it can really be said to be a leg exercise method that can be carried out at any time. In addition to increasing the flexibility of the legs, it can also increase the flexibility of the hip joint and improve the blood circulation of the lower limbs.

So let's talk about leg press's method details and precautions today. Leg press is generally divided into positive pressure, lateral pressure and counter pressure.

1, positive pressure. It is mainly to extend the flexion ability of the back side of the leg and buttocks.

Stand facing the bar with your toes pointing straight ahead.

Put your left foot on the bar.

Stabilize the hips, and the two hips are on the same level.

Inhale, stretch your spine and raise your arms above your head.

Exhale, the arm drives the body to fold forward with the hip as the folding point.

2, lateral pressure, the ability to stretch the inside of the leg and hip abduction.

Stand with your feet facing forward.

Put your right leg on the bar,

Keep your hips stable and your hips on a horizontal plane.

Inhale, stretch your spine, raise your arms above your head,

Exhale, the arm drives the body to bend to the right,

3. Post compression, the ability to stretch the front of the leg and the hip joint.

Stand with your back to the bar, hold your hips with your hands and your feet in front.

Lift your right leg and put it back on the bar.

Keep your hips stable and your hips on a horizontal plane.

Inhale, stretch your spine,

Exhale and lean back slightly.

After leg press, there were fewer people, and many people only did positive pressure and lateral pressure. After leg press, it was relatively difficult. At the beginning, you can lower the bar until your hind legs can be straightened. When I first started practicing leg press, I had to put it on a small bench at home, almost as high as my knees.

The action itself is not difficult. Say a few details and main points.

1, the toes of the upper sole are hooked backwards or stretched straight, but there are slight differences in the stretched parts. You can practice alternately when practicing.

2. When the sole is hooked back, take the ankle joint as the axis and send the whole sole back, at least let the sole be perpendicular to the ground, not just the toe hook back.

3. The correction of both feet and soles of feet is positive or slightly outward correction, with a little change in the stretched part, but a little knee and toe are in the same direction. If the toes are facing the sky, then the knees are facing the sky; Toes out, knees out, toes forward, knees forward.

4. Many people know that the knee of the upper leg is not overstretched, and the knee of the lower support leg is not overstretched. In fact, in addition to pressing the line on the hind legs, the knees of the thighs are also very easy to overdo. Be careful not to press your knees down when practicing. The position of the knee socket is always soft and relaxed. Tighten your thighs and lift them up, and push the corners away.

5. No matter what kind of leg press method, keep the hip joint stable, stretch your back, don't bend over, arch your back, shrug your shoulders and squeeze your side waist.

False demonstration: hunchback and shrug

6. The calf is not overstretched.

7. Practice step by step, and do three groups at a time, each for 30 seconds.

9. Keep practicing, leg press. You can practice it every day or even freeze it once in the morning and evening. Whether before or after exercise.