Before a tall object prepares leg press, stand well, put your feet together, lift your left leg and put your heel on the ribs, hook up your toes, bend your ankles, put your hands on your left knee, keep your feet at right angles, and straighten your waist. At the same time, you can bend your upper body forward, do the action of vibrating leg press back and forth, and touch your toes with your elbow, forehead and even chin in turn. Do it according to your own situation, you can't force it.

2. After leg press.

Back to the bracket, legs and toes stand upright outward, and one hand supports the table top behind; Keep your left leg upright, and lift your right leg backward and put it on the back table. The instep at the back is straight and the knees can't bend. Straighten up and press back in Zhen Fang. Feel the muscles stretch to the waist and the front of the thigh. Alternating left and right legs helps to exercise hips, waist and neck.

3. Side leg press

The side of the body is opposite to the ribs and other supports, the right leg is supported, and the toes are slightly outward. Lift your left leg, put your heel on the ribs, hook your toes up, bend your ankle, and lift your right arm to the back of your head. Place your left palm on your right chest and press your legs behind your shoulders until your toes can touch the back of your head. Similarly, both feet and waist should be straight to effectively exercise hips and waist.

These are three common methods in leg press. As long as you follow the correct method mentioned above, you can kick three groups every day, 10, after leg press, after kicking, and after leg press, you can hold some supports gently with your hands and straighten your waist during kicking, so as to achieve the goal of leg press. If you see the effect, I believe leg press will be addicted to kicking.

Extended data:

Benefits of leg press before and after exercise:

Some warm-up exercises are needed before exercise, and leg press is one of them. Studies have found that stretching exercises like leg press can help to move joints and delay aging. What are the benefits of leg press before and after exercise?

With the increase of age, the joint flexibility of middle-aged and elderly people will decline, which will lead to limited exercise and activities, reduced activities, inevitable decline in physical function and accelerated aging. Regular stretching exercises can not only maintain the mobility of joints, but also maintain the elasticity of muscles and slow down the decline of body balance. If you do it before exercise, you can also avoid sports injuries.

There are many kinds of stretching exercises, and the simplest and most suitable movements for middle-aged and elderly people are leg press and arm stretching.

Need to be reminded that the railing or steps should not be too high, and do not exceed the hip joint after lifting the legs. The angle between the legs is about 45 degrees, which is the safest, because this angle keeps the hip joint in a natural physiological state and will not cause damage to the joint.