Vertical leg separation: the legs are separated into a 1 shape, and the hands are supported on the ground, so that the upper body is upright, and then the body vibrates downward until the legs are separated into a line, and it is qualified to sit underground.
Lateral leg separation: the legs are separated into a straight line, the hands are supported in front of the body to make the upper body upright, and then the body vibrates downward until the legs are separated into a line and sit under the ground.
Requirements for cheating: when cheating, you should do it step by step, and don't rush for success, otherwise it will easily hurt your health; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart.
Methods/steps
1, just started training, it is not appropriate to do intensive exercises. Put your legs on a waist-high object, sit back with your hips flat, support your legs perpendicular to the ground, keep your knees straight, be hooked by leg press's toes and consciously move backwards, and move your upper body forward forcibly, so that you will be in a straight line by leg press. The toe hook is beneficial to lengthen the ligaments, tendons and muscles of the legs, and the upper body moves forward to lengthen the trunk, especially the spine. Press one leg for a few minutes, and then change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.
2. leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, so that the body leans forward as far as possible, so as to enhance the extensibility of the fossa muscles behind the knee joint.
3. Press leg press's knees with your hands, sit back with your hips, press your upper body forward, and try to make your abdomen stick to your thighs. After this step is completed, you can practice the next step.
4. Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee. After this step is completed, you can proceed to the next exercise.
5, supported by leg press, straighten your legs, hold your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead. After this step is completed, you can proceed to the next exercise.
6. Move your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your mouth. After completing this step, proceed to the next step.
7. Hold the soles of your feet with both hands and touch your toes with your chin as described above. After this step is completed, it shows that the positive pressure leg has become
Matters needing attention
In leg press, the body exerts pressure on the ligaments, tendons and muscles of the legs. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; If gravity is applied at the beginning, it may last for a day or two, and it may be difficult to walk on the third or fourth day. The height of the legs should be from low to high. Put your legs waist high and when your chin touches your toes, you can put your legs on something chest high. When your toes touch your chin, you can put your legs on the shoulder-height object until you put your feet on the head-height object.