Lead: "leg press" is a compulsory course for every child who learns to dance, so how to correctly dance in leg press?

Three Correct leg press Methods

It takes a lot of will and perseverance to know that leg press is practicing the flexibility of his legs. Leg press's process is long and boring, especially when it is practiced to a certain extent, children will have a "normal" phenomenon of leg and hip pain, just like the "fatigue period" of long-distance runners.

Before you go to leg press, you must be prepared for the activities. You must first fully exercise your waist, hips, knees, ankles and other joints and leg muscles. Because the ductility of muscles and ligaments is related to the temperature of muscles, only relaxing the muscles of the body and reducing the viscosity inside the muscles is beneficial to the flexibility practice of the legs.

For children who just started in leg press, besides mastering the five elements of "stability, lightness, slowness, shortness and looseness", the height of leg press is the most important issue. Usually, it is safest at the level of hip joint.

Leg press can be divided into three methods: positive pressure, lateral pressure and counter pressure. The main purpose is to lengthen the muscles and ligaments of the leg and increase the range of motion of the hip joint. "

In order to avoid the above problems in the "right leg", we must pay attention to the following points:

Standardize actions, step by step.

Leg press and his supporting legs are straight, and his hands are pressed against leg press's knees, and his hips are gathered, so that his body leans forward as far as possible, so as to enhance the extensibility of the muscles in the fossa behind the knee joint.

Hold 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 practice the next step.

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 this step is completed, you can practice the next step;

Do leg press to 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 this step is completed, you can practice the next step;

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 this step is completed, proceed to the next step;

Hold the soles of your feet with both hands and touch your toes with your chin as described above. After this step is completed, the positive pressure section is completed;

Tip: Only by practicing step by step, the trunk and legs form a one-to-one correspondence, such as abdomen and thighs, chest and knees, head and toes in turn, can the gap between trunk and legs be avoided.

From light to heavy, from low to high

In 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.

Pull first and then press, from near to far

Leg press, a beginner, suddenly stretched hard because of the poor ductility of the ligaments, tendons and muscles in his leg, which was not only futile, but also hurt the 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.

Leg press should also pay attention to the contact between trunk and leg from near to far. The contact sequence between trunk and leg is: trunk: abdomen-chest-head; Leg: thigh-knee-toe, don't touch your toes with your head from the beginning without scruple.

Side leg press: Side leg press mainly exercised his hips and waist.

Its method is basically similar to Zheng leg press's method, except that in leg press, the position of the body is lateral, and the toes of the supporting leg and leg press are in the same direction with the face. Body lateral support, right leg support, toe abduction 90, left leg lift, heel on support, toe hook, ankle flexion, right arm lift, left palm on right chest. Keep your legs straight, your waist straight, your hips open, your heels aligned with your front feet, your legs straight, and your body pressed sideways against your front toes.

Leg back pressure: stand with your back to the support, cross your legs, put your hands on your hips or hold an object with 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.

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