Scholars' Correct leg press Method: Among leg press's methods, the straight leg is the foundation, and it is also the method that practitioners 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 should pay attention to the following points: 1, standardize movements, and do initial training step by step (1), instead of intensive training. 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, 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 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 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 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 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. 2. From light to heavy, from low to high leg press, the body exerts pressure on the ligaments, tendons and muscles of the legs. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; 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, first pull and then press, practice leg press from near to far, because of its poor ductility of leg ligaments, tendons and muscles, it is not only futile, but also damages ligaments. Therefore, at the beginning of training, we should first lengthen the leg ligaments, tendons, muscles and spine, and then apply vibration and pressure; Vibration and compression should also be carried out once, and we can't rush for success. When you are in leg press, you should also pay attention to the contact between the trunk and legs from near to far. The contact sequence of the corresponding parts of trunk and leg is: trunk: abdomen, chest, head, leg: thigh, knee and toe. Don't touch your toes with your head in the first place. 4, to be strong-willed, persistent leg flexibility exercises, really boring, especially to a certain extent, there will be a feeling of leg and hip pain, similar to the fatigue period of long-distance runners. The most important thing at this time is that you have a strong will and a persistent heart, and you can't 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. Before pressing, be prepared for the activity. You can prepare some muscles of waist, hips, knees, ankles and legs before practice. Finally, if you don't exercise for two days in a row, you need to do some basic leg press exercises, and the effect is better.