Be sure to warm up before leg press, and don't practice too hard to avoid injury. Pay special attention to warm-up before winter exercise. Avoid muscle and ligament strain or sprain. Starting from the most basic leg press, it can be divided into speed pressure and gentle pressure. Press slowly for 30 or 40 seconds at a time, gently stretch the muscles and feel slight pain. Fast pressure means fast leg press, the pain is closed. If you can't reach the target area during exercise, don't force it. You can add rope or ribbon to help practice.

Second, sit and stretch the ligament.

Keep your chest close to your knees. Don't bend your knees. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.

Third, stretch the ligament laterally.

Slowly pull up the straight left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.

Fourth, simple stretching action.

Stand up straight, with your feet shoulder-width apart, spread your toes outward in the direction of your legs. Don't bend your feet, bend down and touch your toes with your hands. I feel a stretch inside and behind my legs.

Leg press's footwork is left and right, with one leg bent and the other straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.

Verb (abbreviation for verb) cross

Put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways.

Extended data:

ligament

Young, with a vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious.

However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile. So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds, otherwise it may cause muscle damage in the opposite direction.

This static pressure method will keep the ligament stable and flexible for a relatively long time, and it takes at least 10- 15 minutes of flexibility exercise to completely pull out the ligament, at least once a day.

This way is also a good way to relax after strenuous exercise, and muscles will become more elastic because of these simple stretching exercises. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.