How to press down the leg? How to get off the fork leg?

At first, you can pull your legs and press them on a platform as high as your waist, but you should pay attention to the fact that both legs should be straight, and then the leg that is lifted can be slowly heightened, and it will be very effective to press both legs.

Don't start with too much, do some warm-up exercises first, and increase the intensity little by little.

Warm up first, prepare for the activity (everyone who has taken physical education class understands) for 3-5 minutes, sweat slightly and then press your legs. If you're running, the leg press is better after running.

Do some warm-up activities first, after the activity is started, it is necessary to do some joint exercises, and then rhythmically bounce the lower fork, and the posture should be correct.

The purpose of leg slipping is to warm up, and slipping the leg alive can prevent strain, by kicking forward, side, and backwards; Leg press, positive pressure requires the leg to be put on the shelf, the leg is straightened, the toes are hooked, the head is elastic and trembling forward, the side pressure requires an arm to detour the head side and move the toes with the hand, the same is required, the rear press foot surface is pressed back on the shelf, the arms are balanced, the head is tilted back, the elastic pressure is pressed, and the legs are also consumed after the leg is pressed, that is, in the case of the leg press in place, control this state and hold on to it for as much time as possible! In the next step, when practicing splitting, it is best to alternate horizontal and vertical forks, and the elastic downward pressure can be combined with the 'consumption' pressure, which can promote each other! Key points:

Step by step, you can't rely on violent force, otherwise it is easy to cause unnecessary injuries. The above methods are combined with leg lifting training, insist on doing it seriously every day, and the training amount is better than one hour in the morning and evening, and do not interrupt as much as possible! As long as you do what I say, you can succeed in time!

I thought how to practice and how to practice now, but don't be too reluctant at first.

Do side kicks, front kicks, and then split down every day, don't do static leg splits, when splitting, the thigh muscles are slightly hard for 4 or 5 seconds, and then get up, so that every time you will split a little down, insist on practicing for two or three months.

The lower leg fork is required to have a leg press process, so that the medial and lateral ligaments of the thigh are loose but can not affect its elasticity, you must pay attention to the correct method and a continuous process will not let yourself get injured, young people will be easier to do, it is recommended that you go to the fitness center to have a coach to guide it is safer.

If the body is already in shape and it is difficult to pull all the ligaments apart, it is better to find a fitness instructor or attend a dance class.