How can legs leg press stovepipe?
First, action one: stand up straight and stretch.
1, initial attitude
Put a chair next to your body, then put your right foot straight on it, your left foot supports your body, your back is straight, and your eyes look straight ahead.
Be careful not to slide the chair at will, or you will be easily injured when moving in the future.
2. Bend down.
Inhale, bend down, put your hands in front of your calves, and then press your upper body down as far as possible, keeping your right toe straight.
Hold the hands of the calf, and you can move back and forth on the calf with the downward pressure of your body. If it is the first time to try this action, you can slowly press your body down bit by bit, and don't push too hard at once to avoid injury. After the action is repeated for one minute, change the other foot.
Second, action two: inverted V posture
1, initial attitude
Kneel on the yoga mat on all fours, palm on the ground, forearm on the ground, calf on the big picture, forehead on the ground.
Keep breathing naturally, then lift your hips and upper body with your hands and thighs.
2, inverted v
Keep your body until your hands and thighs are perpendicular to the ground and your back is parallel to the ground, and keep breathing naturally. Then press the palms and soles of your feet hard, straighten your knees backwards, and keep your whole body in an inverted V shape 1 min.
Matters needing attention
These two actions are mainly to pull up the muscles of the body, so it should be noted that in the process of action, some small details can make these two actions get twice the result with half the effort.
1, when doing the first action, pay attention to straighten the toes of the raised feet to form a straight line.
2, the second initial action, pay attention to the iron limb landing, when supporting the body, hands and feet should pay attention to anti-slip, be sure to support the body.
3, inverted V-shaped action, hands and feet should be straight, knee bending is the wrong posture.
The benefits of leg press
1, increase the flexibility of ligament.
When we do leg press, we can pull the muscles on the back of thigh and hip, and also promote local blood circulation, and increase the flexibility of knee joint and ankle joint. Leg press, a child, can also promote the growth of the body, while leg press, a young man, can make his legs longer. Moreover, the ligament is more flexible, which can make the body shape more perfect and reduce the risk of injury caused by strenuous exercise.
2, increase muscle coordination
Leg press is actually a good warm-up exercise, especially before doing some strenuous exercise, leg press can play a good warm-up role, and leg press can also effectively improve the coordination of nervous system and muscle tissue, and get in touch with the sense of stiffness before strenuous exercise. You know, if you don't relax your muscles well before strenuous exercise, muscle strain is likely to occur during exercise, and leg press can avoid this situation well.
How to correct leg press?
1, positive pressure pipe
If you don't have a pole at home, you can lift your legs to a higher and more stable object, and the countertop is better to be slightly higher than the crotch. Stand up straight with your legs together, then lift one leg, put your heel on the table and hook your toes. Legs and knees should not be bent, upper body should be upright, hips should be closed and waist should be straight. Hands can be placed on the knees of crushed legs or on objects that can be reached in front. Then bend forward and put your chest close to your knees. Many people try to look down with their heads. This method is very influential. The whole attention needs to be placed on the muscles and ligaments on the back of the thigh, feel the pain on the back of the thigh and get stretched. Gradually increase strength and intensity, and then change legs to do it.
2. Side leg press
The body faces the bracket, the left leg is upright, the toes are slightly turned outwards into an outline, the right leg is lifted, the heel is placed on the bracket, and the toes are hooked upwards. Be careful not to bend the knees of your legs. Beginners can choose a lower table if they can't stand steadily, but try to keep the movements standard. Hips should not protrude forward or backward, and upper body should stand upright and press in the positive direction. People with better flexibility can reach their toes with their other hand. Gradually increase strength, feel the pain and stretching of the waist and the inner thigh root.
3. After leg press.
Turn your back to the bracket, keep your legs upright, point your toes outward, and support the back table with one hand. The left leg is upright, the right leg is lifted backward, placed on the back table, and the body rotates slightly to the left and front. The instep at the back is placed on the support, and the instep is stretched straight. Similarly, don't bend the knees of your legs. Keep your waist straight and press back to Zhen Fang. Feel the muscles stretch to the waist and the front of the thigh.
After leg press, it's best to do some auxiliary actions of kicking to make muscles stronger and more elastic. After positive pressure kick, there are 3 groups of positive kicks, each group10; After side leg press, side kick practice; After leg press, after kicking.
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