1, positive pressure pipe

Facing an object with a certain height, such as a high platform, tables and chairs, stand with your legs together, lift your left leg and put your heel on the ribs, lift your toes, tighten and bend your ankles, and put your hands on your left knee. Straighten your legs, straighten your waist, and at the same time, you must close your hips. This is something that many people have not noticed. Bend the upper body forward, do the action of vibrating legs pressing forward, gradually increase strength, and then change legs. Depending on the degree of flexibility, you can touch your toes with your elbow, forehead or even chin in turn.

2. Side leg press

Your body faces the ribs and other supports, with your right leg supported, your toes slightly turned out, your left leg raised, your heel placed on the ribs, your toes hooked up, your ankle flexed, your right arm raised, and your left palm placed on your right chest. Straighten your legs, straighten your waist, open your hips and press your upper body to the left. Hips and waist will be exercised in this exercise.

Doing this action is prone to leg straightness and leaning 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. Gradually increase the amplitude until the toes can touch the back of the head.

3. After leg press.

Stand with your back to your ribs, cross your legs, put your hands on your hips, or support an object at 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.

This action requires that the legs reach the knees, the supporting feet touch the ground with the whole sole, the toes touch the ground, the chest is lifted, the hips are spread, and the waist is spread. 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 your waist and hips with one hand to help you straighten up.

Second, when you first arrive in leg press, the height should not exceed 45 degrees.

Leg press is a sport that can be played anytime and anywhere. You can put your legs on climbing frames, railings or even steps to practice. However, if you don't exercise regularly, your bones and muscles will be stiff. Jumping on a high railing is easy to strain. Therefore, for beginners, the height of leg press should not be too high, and the angle between legs should be about 45 degrees. It is the safest, because this angle makes the hip joint in a natural physiological state, which is easier to reach and less likely to fall and cause damage to the joint.

After about three to five months of exercise, many people can easily lift their legs to about 90 degrees when they are in leg press. If you persist, you can still pull your legs over your head. But it is safer to be at the same height as the hip joint.

Third, in order to avoid leg press strain or fall, we must pay attention to the following five points:

1, be steady-when standing on one leg, be sure to stand firm, preferably with handrails to avoid falling due to weightlessness;

2, to be gentle-leg press should not be too hard, so as not to damage the muscles and bones of the waist and legs;

3. Slow down-leg press should move slowly;

4. Be brief-usually 3 to 5 minutes at a time;

5. Relax-Don't finish exercise immediately after leg press, but do some kicking exercises to relax and adjust.

The correct method of leg press lacing.

1, leg press, before stretching, it is best to exercise first to increase the body temperature; When stretching tendons, you should move slowly and gently, and don't press hard, so as not to strain your bones and muscles.

2. When leg press pulls the tendons, try to press his legs down. If you really can't press it down, you can try to put one leg on some relatively high steps or railings, not exceeding the waist at the highest. Leg press, the body should slowly lean down, the waist should naturally bend, and the upper body should slowly stick to the legs.

3. When leg press, pay attention to keep your toes as straight as possible and keep them tight; Don't bend your knees, but try to be as straight as possible. Only in this way can you achieve the best training effect.

4. After leg press, you'd better do some other simple warm-up exercises to keep your body in the best exercise state. Don't do extensive exercise after leg press, because it takes time to relax the stretched bones and muscles. If you do strenuous exercise at this time, your previous efforts may be wasted.

5, leg press lacing this exercise does not have to be carried out before the exercise. You can use it as a kind of exercise or entertainment, and you can also do leg press stretching after exercise, such as after running, because leg press stretching is also helpful to the flexibility of your body.