The right way to press the hamstring, the right way to press the leg and stretch how to press the le

The stretching exercise of the legs trains the flexibility of the joints and ligaments, and if the static training is carried out for safety reasons, it should be held for more than 30 seconds each time, no more than one minute, and the total time should not exceed 5 minutes. Otherwise, there will be symptoms such as tearing of the muscles.

First of all, you have to have a full warm-up preparation activities, after the whole body can be pressed to reduce the injury, but when you press your legs, you should pay attention to the posture of the body and the combination of breathing, with perseverance in the front, side pressure and back pressure, you can also have kicking exercises, front kicks, side kicks, back kicks, inner circle kicks and outer round kicks can deepen your flexibility. The last thing to do is to relax.

There are many methods, horizontal pressure and side pressure can be used.

Before deciding to press, think carefully about whether the age is still suitable for compression, this is a chore, and it is not easy to produce results if you do not have perseverance.

There are many types of leg presses, if you want to grow one. Press your calves first, stand on the steps with your forefeet and your heels down. 50 times.

Press on your side, squat with your left leg and your right leg straight (in the opposite direction).

Other estimates are useless for long ones.

<>1. Before pressing the leg and stretching, it is best to move first to increase the body temperature.

2. When pressing the leg and stretching, try to press the leg down, if you really can't press down, you can try to put one leg on some relatively high steps or railings, the highest should not exceed your waist, the body should slowly tilt down when pressing the legs, the waist should be naturally bent, and slowly stick your upper body Zheng limbs on your legs;

3. When pressing the legs, you should pay attention to straightening your toes as much as possible, keep them in a tight state, and try to straighten your knees without bending, so as to achieve the best exercise effect.

1. Step forward with your left foot and bend your left ankle upwards against the wall, with your toes facing up. Move the upper body forward, feel the stretch in the calves, hold for 5-15 seconds and then resume the movement, alternating between the legs.

2. For people who can't lower their legs horizontally and vertically, you can try to put one leg on the tabletop or railing at waist height, press down your body, don't bow your head to reach your legs in order to stick your body to your legs, remember to stick your whole body to your legs.

3. Sit on the mat with your back straight and your right leg bent so that your right leg is close to the left inner thigh. Gently press the knee joint of the left leg with both hands, feel the stretch and hold for 5-15 seconds before resuming the movement, alternating the movements on both sides.

4. Persistence is victory, practice soft opening should not be hot for three minutes, the effect of practicing for five minutes a day will be much better than practicing for three hours a month, so stick to it, and it is a good way to relax yourself by taking some time under the line every day to press the leg and pull the ligaments!

The correct methods of leg presses include positive leg presses, side leg presses, back leg presses, lunge leg presses, and servant leg presses.

1. Positive leg press: facing an object at a certain height, put the left heel on the object, hook the toes, and straighten the legs; Press on your left knee with both hands, or grasp your left foot with both hands, and then press your upper body forward and downward. Use your head to reach your toes as much as possible, alternating between your legs.

2. Side leg press: the body is on the side of the support, and the right leg is supported to stand; Place the left foot from the side of the body to an object of a certain height, hook the toes, flex the ankle joint, raise the right arm, place the left palm in front of the right chest, straighten the legs, stand at the waist, open the hips, the heels are parallel to the front feet, the legs are straight and relaxed; The upper body vibrates downward to the left side, and the amplitude of the vibration pressure should gradually increase until the upper body can fall on the left leg, alternating between the legs.

3. Rear leg press: with your back to an object of a certain height, your hands on your waist, your right leg supporting and standing, your left leg stretched back, your instep on the object, your feet straight, and your legs straight; The upper body vibrates backward and downward, and gradually increases the amplitude of the vibration pressure. Alternate legs.

4. Luge leg press: put your hands flat on the ground, roughly parallel to your shoulders, and take a big stride with your front and back legs. Press your hips down into a bow and arrow shape, hold for 5 seconds, and then raise your hips again. Swap the front and back legs and do it again 10 times on each side. You can finish one side before you do the other.

5. Servant step leg press: stand with your feet in a small figure-of-eight, your body and chest straight, your arms hanging down naturally, your palms facing inward, attached to the outside of your thighs, and your palms pointing downward; Move the left leg one step to the left, bend the knee with the right leg and squat, land on the ball of the whole foot, and straighten the left foot to the left, so that the legs are in a left flutter step, the toes are buckled, and the two hands grasp the outside of the two feet respectively; Squat with your left leg bent at your knee and straighten your right leg so that your legs are in a right lunge, while your hands are still gripping the outside of your feet.