The first is the positive pressure leg.

Positive pressure leg is the most basic exercise in leg press, and most beginners start to learn from it.

Action essentials:

1. Facing an object with a certain height, put the heel of your left foot on the object, hook your toes up, and straighten your legs;

2. Hold the left knee with both hands, or hold the left foot with both hands, then the upper body stands upright and vibrates back and forth;

3. Try to touch your toes with your head and alternate your legs.

Note: Keep your legs straight, stand straight and press forward. Make the abdomen and thighs, chest and knees, head and toes contact in turn, avoiding the trunk.

The gap between legs.

Second, leg press side.

Side leg press mainly exercises hips and waist, and its method is basically similar to that of positive pressure leg, except that when in leg press, the body

The standing posture is lateral, and the supporting leg toes and leg press toes are in the same direction with the face.

Action essentials:

1, the body is supported laterally and the right leg is supported to stand;

2. Put your left foot on an object at a certain height from your side, hook your toes, bend your ankles, lift your right arm, and put your left palm on your right chest.

Before, straighten your legs, straighten your waist, open your hips, align your heels with your front feet, and straighten and relax your legs;

3. The upper body vibrates to the lower left, and the vibration pressure amplitude should be gradually increased until the upper body can fall sideways on the left leg and the legs alternate.

Note: keep your legs straight, open your hips and stand upright, and your upper body is completely sideways. Doing this action is prone to leg straightness and leaning forward.

Music phenomenon. Therefore, we should also pay attention to the toe abduction of the supporting leg. leg press should try to push his hips forward, with his left arm adducted and his right closed.

Raise your arm and stretch it behind your head. At the same time, press your legs to Zhen Fang behind your shoulders.

Third, post-leg press.

After the exercise, you can practice leg press's hips, waist and neck. .

Action essentials:

1. Stand with your back to an object at a certain height, with your hands akimbo, your right leg supported, your left leg extended, your instep placed on the object, and your instep stretched.

Straight, straight legs;

2. The upper body vibrates backward and gradually increases the vibration pressure amplitude. Legs alternate.

Note: This action requires both legs to be straight to the knees, supporting the feet to land on the whole sole, and must be straight, with toes on the ground, chest out, hips spread out, and waist behind.

Exhibition. When doing this, your legs bend easily. You can ask your partner to help you lift your knees in leg press's way and press down with one hand.

Waist and buttocks help straighten the waist.

Fourth, lunge leg press.

Leg press lunge can better exercise the leg muscles, and also contribute to the inclination of the calf.

Action essentials:

1, put your hands flat on the ground, roughly parallel to your shoulders, and stride forward and backward.

2. Press your hips down into a bow and arrow shape for 5 seconds, then lift your hips and try again.

3, the front and rear legs are exchanged and then done, and each side is done 10 times. You can finish one side first and then do the other.

Note: the knees of the hind legs should be as straight as possible. The whole movement is similar to the sprinter's starting preparation posture.