Material preparation: leg press tools.

Operating steps:

1, leg press, exercise leg toughness. Stretch the leg muscles properly, pay attention to the standing of the leg joints, and try to make the abdomen stick to the leg. Step by step, don't be too hasty, so as to avoid muscle strain.

2, the hind legs, the legs placed behind must be straight, the two shoulder joints and hip joints are placed on the same plane, and feel the stretching of the inner thigh.

3. Sit in a straight line. This action requires us to do a word horse action slowly on the basis of the second step. Step two, you can exchange your legs to be a leg press. Stretch our thigh muscle ligament, and the third step will be much easier.

Introduction to the word horse:

1. The word horse is also called cheating, splitting. In yoga, it is also called Hanuman the Monkey. The front and rear legs are called vertical forks, and the left and right legs are called horizontal forks. Soft opening can be practiced completely. Be sure to do warm-up exercises first when practicing. However, different people need different time. Some people are born soft and fast, while others are born hard. It is the basic skill of Wushu, dance, gymnastics and jujitsu.

2. Breathe naturally when moving, and don't deliberately deepen your breathing; Always keep the strength frame big and unchangeable when acting (key point); Actions should pay special attention to quality, and don't neglect quality assurance because of the number of times.

3. After leg press, you need to kick to help you stretch your ligaments and strengthen your muscles. Including hook kick and toe kick, when kicking, pay attention to the integrity of the body, the uprightness of the support legs, and kick as hard as possible without bending the support legs.