Leg press is a sport that doesn't need much space. As long as there is a place to lift your legs, railings, and even steps, you can put your legs on them and start leg press practice.
At the beginning of leg press, the requirements should not be too high, and the angle between the legs should be appropriate. We are easy to pull ourselves when jumping on the high railing. Leg press can not only shape the legs, but also help to open the ligaments of the joints of the legs of people who learn to dance. Leg press should pay attention to the correct method to avoid adverse effects. So, have you found the right way to decompress your legs?
Leg press's correct method
1. Positive pressure pipe
Before a tall object prepares leg press, stand well, put your feet together, lift your left leg and put your heel on the ribs, hook up your toes, bend your ankles, put your hands on your left knee, keep your feet at right angles, and straighten your waist. At the same time, you can bend your upper body forward, do the action of vibrating leg press back and forth, and touch your toes with your elbow, forehead and even chin in turn. Do it according to your own situation, you can't force it.
2. Leg back pressure
Turn your back to the bracket, stand upright with your legs and toes outward, and support the back table with one hand. The left leg is upright, the right leg is lifted backward and placed on the table behind. The instep at the back is straight and the knees can't bend. Straighten up and press back on Zhen Fang. Feel the muscles stretch to the waist and the front of the thigh. Alternating left and right legs helps to exercise hips, waist and neck.
3. Side leg press
The side of the body is opposite to the ribs and other supports, the right leg is supported, and the toes are slightly outward. Lift your left leg, put your heel on the ribs, hook your toes up, bend your ankle, and lift your right arm to the back of your head. Place your left palm on your right chest and press your legs behind your shoulders until your toes can touch the back of your head. Similarly, both feet and waist should be straight to effectively exercise hips and waist.
Leg press's Correct Method: Side leg press
Studies have confirmed that skipping rope 10 minutes without interruption is like jogging for 30 minutes. At the same time, skipping rope has a certain exercise effect on the cardiopulmonary system. Skipping rope is a low-cost and high-energy sport. However, when you start to practice skipping, you may wish to have a rest halfway, but the rest time should not be too long, otherwise it will affect the exercise effect. Long-term exercise will tighten your legs.
It's also good to squat, stovepipe. Squats can focus on the lateral and medial muscles of stovepipe. For pear-shaped MM, practice squatting more. When practicing squat, you can also watch TV or read a book to divert your attention, which not only makes it easier to practice, but also saves time. Squats take 20 to 30 minutes to be effective. Squat is very demanding on the knee joint, and MM with joint injury should practice seriously.