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 At first, 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.
Leg press and his supporting legs are straight, and his hands are pressed against leg press's knees, and his hips are pressed forward as far as possible to enhance the extensibility of the muscles in the posterior fossa of the knee joint.
3 Press the knees and hips of the leg press with both hands, and press the upper body forward to make the abdomen stick to the thigh as much as possible. After this step is completed, you can proceed to the next exercise.
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.
Leg press and his supporting legs are straight, his hands hold the soles of his feet, his abdomen sticks to his thighs, his chest sticks to his knees, and he tries to touch his toes with his forehead. After this step is completed, you can proceed to the next exercise.
Hold the soles of 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.
Hold the soles of your feet with both hands and touch your toes with your jawbone 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.