Quick leg pressing is divided into three parts:
1. Front leg pressing?
2. Side leg pressing?
3. Backwards Leg Press
Detailed analysis of the three-part leg press method:
1. Positive leg press? First, beginners choose a horizontal bar that is flush with the thigh, stand naturally, and keep the upper body upright. Relax your lower limbs. Then, let the center of gravity fall on your left foot (don't turn your left foot outward), slowly lift your right foot and place it on the horizontal bar. Keep your upper body upright, and at the same time push your chest and abdomen forward, and relax your whole body. Then, slowly bend your upper body forward, and at the same time slowly press your right leg down until your lower jaw can reach your calf. While still bending over, use the rhythmic movement of your lower back up and down to further stretch the ligaments and muscles of your legs. Finally, repeat this step after your upper body is straight. Alternate legs.
2. Side leg pressure? Face your body sideways to the support, stand your left leg upright, and turn your toes slightly outward to form an outward figure. Raise your right leg, place your heel on the support, and hook your toes. Note that the knees of both legs cannot be bent, and the movements should be as standard as possible. The hips cannot protrude forward or backward. The upper body should be upright and pressed to the side. People with better flexibility can use their other hand to reach their toes. Gradually increase the strength and feel the pain and stretch in your waist and inner thighs.
3. Press your legs back? With your back to the support, your legs should be upright, with your toes pointing outwards. Use one hand to hold the support behind you. Stand with your left leg upright, lift your right leg back, place the instep on the support behind you, keep the instep straight, and at the same time, turn your body slightly to the left. Likewise, the knees of both legs cannot be bent. Keep your waist upright and press back. Feel the stretch in the muscles of your waist and front thighs.