Be sure to warm up before leg press, preferably leg press after exercise, such as jogging, skipping rope and walking. Leg press's leg rest height should be from low to high, step by step, not too hasty. Each leg press should not be too long, and it should be done alternately from left to right, with 5- 10 minutes each time.
Take the positive pressure section as an example:
1, put your legs on waist-high objects, sit back with your hips flat, support your legs perpendicular to the ground, keep your knees straight, be hooked up by leg press's toes, consciously retreat, and move your upper body forward hard to make leg press in a straight line. 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 before changing the other leg. After a few days, when the leg muscles become soft and elastic, you can do the next exercise.
2. leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, so that the body leans forward as far as possible, so as to enhance the extensibility of the fossa muscles behind 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 make your abdomen stick 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, supported by leg press, straighten your legs, hold 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.
8. In leg press, it's best to practice where there are handrails, so it's not easy to cause instability. Leg press, hold the handrail with one hand, put your legs on high objects such as tree poles and pull rods, and straighten up with the other hand, and press forward, downward and forward. This will not only hold down your legs, but also pull the muscles of your waist, back and abdomen, which is very good for your waist and legs and can also lose weight.
Leg press moves include leg press, lateral leg press and post-leg press.