In leg press's method, the straight leg is the foundation, and it is also a method that practitioners find difficult. Beginners often have the following problems: bow their heads, bend over, touch their feet with their heads, there is a big gap between their chest and legs, some stand unsteadily, as if they are going to fall backwards, and even the ligament of their legs is injured. To solve the above problems, leg press can pay attention to the following points:

1, standard action, step by step.

(1) At the initial stage of training, it is not appropriate to do intensive exercises. Put your legs on waist-high objects, sit with your hips flat and your legs on the ground.

Vertical, knees straight, leg press toe hook up, consciously backward, upper body forcibly forward, make it consistent with leg press. foot

The pointed hook helps to lengthen the ligaments, tendons and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,

Change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.

(2) leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, and the buttocks are gathered, so that the body leans forward as far as possible to strengthen the fossa muscles behind the knee joint.

Extensibility.

(3) Press leg press's knees with both hands, sit back with your hips, press your upper body forward hard, and stick your abdomen on your thighs as much as possible. After this step is completed, you can move on to the next step.

Practice;

(4) 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 completing this step, you can

Go on to the next exercise.

(5) Do leg press, 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 completing this step, you can

Go on to the next exercise.

(6) 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 completing this step, proceed to the next step.

(7) Hold the soles of your feet with both hands and touch your toes with your lower jaw as described above. After this step is completed, it indicates that the positive pressure section has been completed.

Only by practicing step by step can the trunk and legs form a one-to-one relationship, such as abdomen and thighs, chest and knees, head and toes in turn, so as to avoid the gap between trunk and legs.

Second, open your shoulders.

To put it bluntly, let your shoulders reach behind your shoulders as far as possible under the condition of natural relaxation. Try to get your shoulder blades together. Just like the model on the runway, hold your chest out and try to show the neck and below the clavicle.

Method 1: Put your back against the wall, make fists with both hands, close them and put them on your waist, but stick your ass and back to the wall. Please press your shoulder against the wall as much as possible. This is the best way to open your shoulder.

Method 2: Face the wall, preferably stick it on the wall, grab it with both hands and lift it up, then ask someone (preferably someone who has practiced dancing) to put his knees on your back and pull his hands back.

Third, open your crotch.

Simply put, it is to pull the ligament on the inner thigh. It's best to press leg press before practice. It's a warm-up and it's not easy to get hurt.

Method 1: Hold the bar (or railing) and squat with your legs open. When squatting, try to open your legs to both sides and keep your heels together, preferably in an "I" shape.

Method 2: Facing the handle, buckle one leg frame upside down on the handle, and the sole of the other leg stands in the shape of "I". Stick a pole on your hip.

I hope these can help you!

The most important thing is to tighten the inner thigh during standing training, otherwise the buttocks will be greatly relaxed.