Leg press - Leg press machine leg press action diagram
The basic action pattern of the leg press is to take a sitting or lying position, exert force by extending the knees, and lift the weight upwards Kick up to the side, above the front or directly in front. Like the squat, it is a two-joint movement of the hip and knee joints, but puts less stress on the spine.
Target muscle:Quadriceps
Action essentials:
1. Adjust the seat of the leg press machine to the appropriate position, and adjust the starting position of the pedal to the highest point. Sit smoothly on the seat and keep your body balanced from side to side. Keep your lower back straight and lean firmly against the back of the seat. Bend your knees, press on the pedals with both feet, and adjust the distance between your feet. Use your quadriceps slightly to step on the pedal, but don't push it up. Inhale and get ready.
2. Release the pedal support bar, exert force on the quadriceps when exhaling, and push the pedal forward and upward.
3. After pedaling until the knee joints of both legs are straightened, without stopping, slowly bend the knee joints, gradually return the pedals, and inhale at the same time until the knee joints are bent to the maximum. Repeat the above actions.
Notes:
1. Before starting to practice, make sure your back is straight and firmly supported on the back of the seat. Do not Arch your back.
2. Pay attention to breathing regularly when you push up the pedal, and inhale when you return.
3. Different parts. When the foot distance is equal to the hip width, the strength of the rectus femoris is mainly practiced. When the distance is smaller than the hip width, the strength of the vastus lateralis is mainly practiced. When it is greater than the hip width, the strength of the vastus medialis and gluteal muscles is mainly trained.
4. Do not pause at the highest point of the movement, otherwise the weight will be supported by the bones and the training effect will be reduced. However, you can pause appropriately at the lowest point to increase the stimulation of the leg muscles.
5. The faster it is, the more it helps to improve explosive power, but the speed should be as slow as possible during recovery, which can play a certain role in exercising the biceps femoris. Bent leg press machine< /strong>
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