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1, Warm-up Exercise: Before starting leg press, you need to do some warm-up exercises, such as brisk walking, jogging and skipping rope. Let your body gradually enter a state of movement.
2. Static leg press: Find a railing or table with moderate height, lift one leg on it, tiptoe up, lean forward, hold the railing or table with both hands, then slowly transfer the weight to the supporting leg, keep it for about 30 seconds, and then change the other leg to practice.
3. Dynamic leg press: Find a railing or table with moderate height, lift one leg on it, tiptoe up, lean forward, hold the railing or table with both hands, then slowly move the supporting leg forward, then slowly move the supporting leg backward, repeat 10- 15 times, and then change the other leg for practice.
4. Side leg press: Find a railing or table with a moderate height, lift one leg on it, with your toes up, lean to one side, hold the railing or table with both hands, then slowly transfer the weight to the supporting leg, keep it for about 30 seconds, and then change to the other leg for practice.
5. Sitting posture leg press: Sit on the ground, lift one leg on the knee of the other leg, hold the chair or the ground with both hands, then slowly transfer the weight to the supporting leg, keep it for about 30 seconds, and then practice with the other leg.
In the process of leg press, we need to pay attention to:
Warm-up exercise must be enough to avoid injury.
Keep your body upright when you are in leg press, and don't lean or twist.
Move slowly and gently, don't push too hard, and don't move fast.
After leg press, you should relax and stretch properly.
The role of leg press:
1, Enhance muscle strength: Through proper leg press movements, you can exercise leg muscles, increase muscle strength and endurance, and help keep healthy.
2. Enhance the range of motion of joints: leg press can increase the range of motion of joints, make joints more flexible and reduce the risk of injury during sports.
3. Enhance the coordination between nervous system and muscles: leg press can improve the response speed of nervous system and the coordination ability of muscles, which helps to prevent accidental injuries.
4. Promote the flexibility of the body: leg press can increase the flexibility of the body, make it softer, and help improve the flexibility and coordination of the body.
5. Relieve stress and fatigue: leg press can promote blood circulation, increase body metabolism, and help relieve body fatigue and stress.
6. Shape body lines: Through leg press training, you can shape leg lines and make your legs more slender and graceful.
Leg press is a good exercise method, which can help us strengthen our physical strength, flexibility and coordination, keep healthy and relieve stress and fatigue. When you are in leg press, you need to pay attention to the correct posture and methods to avoid injury, so as to achieve the best exercise effect.