1, static leg press training
Static leg press training is the most basic leg press training method, which is easy for beginners to master. The specific method is: in the position with supporting points (such as doorframes, walls or special equipment), the legs are shoulder-width apart or slightly wider, one leg is stretched forward as far as possible at 90 degrees with the body, then it stays for about 15 seconds, then it is slowly lowered, and the other leg repeats this action. Each group was repeated 5- 10 times, and each stay was about 15-30 seconds.
2. Dynamic leg press training
Dynamic leg press is to compact muscles and improve the flexibility of joints through the frequency and amplitude of movements. This method can effectively shape stronger and more stylish leg muscles, and can enhance muscle strength and coordination.
The specific method is: hydrolysis in suspension, with legs shoulder width apart or slightly wider, supporting the fulcrum with both hands (or on the waist side), then lifting one leg forward as far as possible, and repeating for 50-60 times. Each group repeats 10-20, which can be increased appropriately according to its own strength.
3. Mummy leg press training.
This is a way to tighten the muscles that are considered as "core" with bandages and accelerate the retreat, thus increasing muscle strength and flexibility. Many professional athletes will train in this way, which can significantly improve leg strength and thigh shape.
The specific method is: lying on the ground, you will bring your knees slightly bent, and then calibrate them with a measuring table to ensure that each belt is equal in length and suitable for you.
Roll the bandage several times along the elbow of the leg to the left and right sides of the calf, tighten the bandage, let the bandage wrap around the perforated ring that ends in the middle of the calf, adjust the perforated band to tighten the muscles behind the knee well, and then push and retract the leg alternately.
To sum up, different leg press training methods have their own characteristics in practice. Before training, it is necessary to determine the appropriate training methods and corresponding plans, strengthen theoretical study, ensure the safe and stable completion of training objectives, and achieve better training results.