Leg press is the most basic training content in basic dance training. In leg press's educational content, they are front, side and back respectively. Leg press exercises help to open the ligaments of students' leg joints and lay the foundation for children's future physical flexibility.

Second, matters needing attention.

Leg press should pay attention to the upright leg joints, open the instep outwards, and keep the upper body upright. Press down until there is no gap between the upper body and the legs. In the process of giving leg press to children, don't be demanding, you must press down and keep the correct posture, which can lengthen the ligament over time.

Third, good psychological quality.

For many beginners of dance, leg press is a great challenge. Therefore, children should pay attention to all-round psychological preparation, and at the same time, they must pay attention to relaxing and not being too nervous in leg press's activities.

In this kind of training, we can use game teaching to fully arouse children's enthusiasm and let them walk with a smile in the face of difficulties. When the child's ligament is too tight, don't be cynical. Always encourage her, give her confidence, and make her believe that she is the best and has been making progress.

Don't tell her to keep her voice down. As long as she keeps the correct posture, makes every effort and trains her children's basic skills, we will certainly achieve our expected goals over time.

Matters needing attention in leg press

1. Standardize actions step by step.

At the beginning of training, it is not appropriate to do intensive exercises. 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. Toe hooks are beneficial to lengthen the ligaments and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. Press one leg for a few minutes, and then change the other leg. In a few days, when the leg muscles become soft and elastic, you can move on to the next 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.

2. 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.

3. 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 order of trunk and leg is: trunk: abdomen? Chest? Head; Leg: thigh? Knee? Toes, don't touch your toes with your head in the first place.

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? Lift your left leg, put your heel on the bracket, hook your toes, tighten your ankle, lift your right arm, and put your left palm on your 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.

Tip: Doing this action is prone to the phenomenon that the legs are not straight and the body leans forward. Therefore, it should be noted that the toes supporting the legs are abduction. leg press tries to push his hips directly to the front of his body, with his left arm tucked away and his right arm lifted up and extended to the back of his head. At the same time, press your legs to Zhen Fang behind your shoulders.

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.

Tip: This action requires that the legs reach the knees, the supporting feet touch the ground with the sole of the foot, the toes touch the ground, the chest is lifted, the hips are spread, and the waist is spread. When doing this exercise, your legs bend easily. At this time, you can help your child lift leg press's knees and press his waist and buttocks with one hand to help him straighten up.

Remember the elements, control the height and emphasize the quality.

Stability: stand firm when standing on one leg, grasp the handrail to avoid falling down due to weightlessness;

Light: leg press should not use too much force to avoid damaging the bones and muscles of the waist and legs;

Slow: leg press moves slowly;

Short: each time leg press does not exceed 5 minutes;

Relax: leg press will do some kicking exercises later to relax and adjust his physical condition.

Tips for other leg press methods:

Leg press lunge: One leg takes a big step in any direction, and the knee joint bends 90? Support legs and waist must be resisted, not bent. The upper body is perpendicular to the ground. Press the upper body down slowly, but not too hard.

Leg press: leg press is similar to leg press in lunge. Take the right leg as an example, the right leg bends, the toes are abduction, the hips are open, the left knee is straight, and the toes buckle the knee and lift it (the knee is pushed outward) into a servant step; Grasp the outside of your feet with both hands, slowly press your hips as close to the ground as possible, and then switch to leg press, the left footman.