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Anonymous users2024-02-12Leg presses are divided into rapid pressure and slow pressure. Slow pressure for thirty or forty seconds each time, gently stretch the muscles, and feel a slight pain; Quick pressure is to press the leg quickly, and the pain will be closed. If your hands can't reach the target area when exercising, don't force it, you can add a rope to assist the exercise.
Leg press. 1. Preparation activities to be done before leg pressing.
When pressing the legs, you must pay attention to preparatory activities, do not practice too fast and too violently, especially before exercising in winter, you should move your limbs. If you don't warm up before exercising, it can easily cause muscle and ligament strains or sprains.
Move the joints of our head, hands, waist, hips, knees, ankles, and legs, and then start warming up. Because only by improving the warmth of the muscles and reducing the viscosity inside the muscles is it conducive to the flexible stretching of the legs. There are many ways to warm up, and the best way, of course, is to run, jog 500-1000 meters first, and then start pressing your legs after excites the muscles of your body.
2.The basic movements of the leg press.
Positive leg press. It must be very painful to press the leg at the beginning, put the leg on an object at the same height as the waist, the supporting leg is perpendicular to the ground, the leg should not bend, the toe of the pressed leg is upward, and then the upper body is pressed forward, and the pressed leg should be in a straight line, not bent. At the beginning, you should have a rhythm and press forward one at a time.
After half a minute, change to the upper body and force close to the leg being pressed, and then change to the other leg after holding on for half a minute.
Side press legs. The method of pressing the leg on the side is basically similar to the method of pressing the leg positively, except that when pressing the leg, the body stands in a lateral position, and the toes of the supporting leg and the toe of the pressed leg must be in the same direction as your face.
Lunge leg press. Take a big step with one leg in any direction, while bending the knee joint to 90, the supporting leg and waist must be resisted, not bent. The upper body is perpendicular to the ground. Slowly press down on your upper body, paying attention to your speed and not pushing too hard.
Servant step leg press. The servant leg press is similar to the lunge leg press. Take the right leg as an example, the right leg is bent and the knee is squatted, the toes are abducted, the hips are opened, the left knee is straightened, the toes are buckled inward, and the knees are raised (the knees are pushed outward) into a servant step; Grasp the outside of each foot with both hands, slowly press down on the buttocks as close to the ground as possible, and then switch to the left servant step to press the leg.
3.Leg presses must have a strong will and perseverance.
The process of leg pressing is long and boring, especially when practicing to a certain extent, there will be a feeling of soreness in the legs and hips, which is a normal phenomenon.
As long as you appropriately reduce the degree and amplitude of downforce, reduce the time of leg press, and persist, the soreness will gradually disappear, and you will feel a sense of accomplishment at that time.
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Anonymous users2024-02-11The side of the body is supported by ribs and other supports, the right leg is supported, the toes are slightly outward, the left leg is raised, the heel is placed on the ribs, the toes are hooked, the ankle joint is flexed, the right arm is raised, the head is stretched back, the left palm is placed in front of the right chest, and the leg is vibrated behind the shoulder until the toes can touch the back of the head;
Similarly, keep your feet and waist straight to effectively exercise your hips and waist. Doing this is easy to cause the legs to not be straight and the body to bend forward.
Therefore, in the exercise, it should be noted that the toes of the supporting leg are abducted, the pressed leg is pushed forward to the body as far as possible, the left arm is tucked inward, the right arm is raised upward, and the head is stretched back. At the same time, press your legs behind your shoulders. Gradually increase the amplitude until the tips of the toes reach the back of the head.
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Anonymous users2024-02-10Side pressure: Facing a support, lift the front leg and place it on the support, keeping the leg straight; The back leg supports the center of gravity of the body, the toes are abducted outward at 90°, the heels are parallel to the front feet, the legs are also straight and relaxed, and the body vibrates sideways to the direction of the front toes. Keep pressing until the side of the body and the leg are in place.
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Anonymous users2024-02-09The heel is parallel to the front foot, the leg is straight and relaxed, and the body vibrates sideways to the tip of the front foot. Keep pressing until the side of the body and the leg are in place.
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Anonymous users2024-02-08Find something that you think is the right height, put one leg on it, like a cross, but with a different degree, and then turn your body down (on the side of the leg) until you touch the tip of your toe, and if you can't touch it, you get up, keep training, take your time, you can shake down, you can push down little by little.
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Anonymous users2024-02-07Press down on the right side of the upper body, cross your hands and still hold the back of your head, support the center of gravity of your body with your back legs, and abduct your toes outward 90 degrees without letting go, and stop for 1 2 seconds. Then, the upper body is straightened up to restore, which is counted as a side press leg once. Then practice for the second time, after many consecutive exercises, the right leg feels sore, change to the left leg to practice. Hope to adopt.
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Anonymous users2024-02-06The correct way to press a leg is as follows:1. First of all, keep your knees close to the ground, as shown in the figure below.
2. Hands up, as shown in the figure below.
3. Then put your hands forward, as shown in the figure below.
4. Bend the knee of the front leg at 90°, as shown in the figure below.
5. Support the ground with both hands and lean forward with your waist forward, as shown in the figure below.
6. Pull your right foot behind with your left hand, as shown in the figure below.
7. Raise your head and chest and hips, as shown in the figure below.
8. Finally, the front and rear legs are straightened, and the front body is pressed down, as shown in the figure below.
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.
After the warm-up is done, press with one leg first, lift with one foot, hit the table that is higher than the table, table, window sill or something, the tips of the corners of the feet on the ground should be facing the platform, and then the upper body leans forward and presses down, and the toes placed on the platform should be cocked; Sit flat on the ground, legs straight, upper body leaning forward, waist forward, head touching legs; Then, sit flat with your legs bent and the soles of your feet facing each other so that your knees are close to the ground. Then divide the legs, the two legs one in front of the other, the front legs are straight, the lower legs of the hind legs are bent and close to the thighs, the hands are on the ground, let the front legs stretch forward as much as possible until there is pain, and then the upper body leans forward and presses down; Then, spread your legs apart, hold your hands on the ground in front of you, try to divide your legs to the limit, your feet should be erect, your toes are up, your heels are on the ground, your hands are stretched forward, your waist is pressed down hard, it is best to put something in front of you as a target, and catch it. Note that the back should not be bent during all movements, and if you can't meet the requirements when leaning forward, you can let others help you behind you.
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