LegsMuscle training methods, detailed explanation of single-leg press technique
Mainly exercise muscles : Quadriceps femoris biceps femoris
Starting position: Sit on a 45-degree incline leg press machine, or lie flat on the mat of a vertical leg press machine, Step on the pedal with your left foot, with your leg and hip in a straight line. Make sure your upper back and hips are in a straight line, and your left foot is on the pedal or your toes are slightly externally rotated.
Action essentials: Push up the pedal with your left foot and release the locking device of the leg press machine, but be careful not to lock the knee joint. Take a deep breath, hold your breath, tighten your abdominal muscles, control the rhythm of your movements, slowly bend your knees and lower them, try to make your thighs touch your chest, and the angle between your knees is about 90 degrees. Push the pedal up hard and return to the starting position. Exhale through your adhesion points or as your legs are fully extended to the highest point.
Tips:
1. Start with a lighter weight, at least less than you normally lift1/2 the weight of the leg press.
2. When the foot is in the upper position of the pedal, the focus of the exercise is on the biceps femoris and gluteus maximus, while when the foot is in the lower position of the pedal, the focus is on the quadriceps.
3. Do not abduct your knees; keep your ankles, knees, and hips in a straight line throughout the movement.
4． When kicking up, use even force on the soles of your feet. Lower slowly and push the weight up explosively.
5. Holding your breath can make training safer, enhance the strength and stability of the spine, and is more conducive to leg power and better training results. Breathing out forcefully after passing through the sticking point can release the pressure in the chest and abdomen and give the legs a short rest.
6. Do not lock the knee joint at the highest point to avoid injury.
Training sequence: Arrange single-leg leg press at the end of quadriceps training, that is, after heavy squats and/or lunges, and finally do leg extensions will achieve the best results.
Training intensity: Do 3 groups on each leg, 8~~12 times per group.
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