(1) At the initial stage of training, it is not appropriate to do intensive exercises. Put your legs on waist-high objects, sit with your hips flat and your legs on the ground.
Vertical, knees straight, leg press toe hook up, consciously backward, upper body forcibly forward, make it consistent with leg press. foot
The pointed hook helps to lengthen the ligaments, tendons and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,
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 buttocks are gathered, so that the body leans forward as far as possible to strengthen the fossa muscles behind the knee joint.
Extensibility.
(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 move on to the next step.
Practice;
(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
Go on 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
Go on 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.
You can consult me if you have any questions.