Mainly exercise quadriceps femoris and tibialis anterior, which is especially beneficial to strengthen patellar ligament and knee joint.

Action process: firstly, adjust the weight, sit in the chair, relax your shoulders, keep your waist close to the back of the chair, hold the handle with both hands, put your feet on the pedal, and pay attention to the distance between your feet, about shoulder width, with your toes slightly outward. When your feet are bent, the distance between the chair and the pedal is preferably about 90 degrees. Inhale, then slowly push your feet forward (some kicking machines are inclined), exhale while pushing, and return to the initial position when your feet are almost straight.

2. Leg-sitting abduction trainer

Mainly practice the muscles of the lateral thigh, especially the girls with more fat on the lateral thigh. It has a good plastic effect and can also enhance women's metabolism.

Exercise process: sit on the leg abduction training machine and pedal. Adjust the position of the thigh baffle to make it close to the outside of the thigh. Spread your legs outward as hard as possible and hold for 1-2 seconds. Then the legs naturally tighten under the pull of weight. Don't stop after your legs are tightened, and immediately start to abduct your legs for the next movement.

3, hind leg flexion and extension trainer

I mainly practice hamstring muscles. Hamstring muscle is the general name of a series of muscle groups on the back of thigh, including long head of biceps femoris, short head of biceps femoris, semitendinosus and semimembranous muscle. Practicing this instrument can develop leg strength well, because it is against quadriceps femoris, so it can make legs more coordinated.

Exercise process: Sit on the chair of the instrument, adjust the appropriate position, keep the ankle up and forward, contract the abdominal muscles, keep the back and buttocks close to the backrest, look forward, retract the chin slightly, and hold the handle with both hands. Exert force on your thighs, slowly straighten your legs forward, bend your knees slightly, pause for a moment, and slowly lower your legs to their original positions, with your knees at about 90 degrees.

4, thigh stretcher

Mainly practice the front thigh, quadriceps femoris and calf muscles to improve the leg stretching ability.

5, supine kick trainer

Mainly to practice the strength of the whole leg.

Exercise process: shake your legs, lie on your back, put your hands on your sides, and shake your legs up and down for 2~3 minutes; Lie on your back, raise your feet together, and make 90 degrees with your upper body; Hold your feet with a long towel, pull hard with your hands and push hard for about 30 seconds; Repeat the operation for 3~5 times.

6. Leg-sitting abduction trainer

Mainly practice the muscles of the inner thigh, as opposed to the leg abduction trainer.