Actually, leg press is very easy. The hardest part is the crotch. Many friends with poor leg skills are not poor in leg flexibility, but poor in crotch flexibility. Because no matter what kind of leg method, it is inseparable from the extension of the crotch. There are many ways to press your hips. Everyone has seen the widely circulated post on the Internet: the essentials of widening tendons at home. This method is very good. In addition, there are many simple and effective methods.
First, the feet are slightly larger than the shoulders, the toes point to the outside of the body, the body is upright, and the hands are akimbo. Squat down slowly until your thighs are parallel to the ground, and then stand up slowly. Remember to squat down slowly. At the beginning, I will move forward and backward a little. When you first practice, you can practice on the desk and chair wall with your hands, and gradually transition to hands-free practice.
Second, kneel on the ground, bend your upper body forward, throw your hands on the ground, slowly slide your legs and knees to both sides, and stop at the limit to let your crotch muscles adapt slowly. After a few groups, stand up and relax. Can have a good effect.
Third, it's too easy. When sleeping at night, lie on your back, with your legs bent, your feet facing each other, and your knees open to both sides. After opening, the vibration of the knee is very sore at first, so you can increase your training at any time. The effect came out.
Fourth, this is purely my own invention. As we all know, there is a hip pressing method, that is, sitting on the ground with the soles of your feet opposite, your feet behind your back, and your upper body leaning forward on the ground.
But this method is still difficult for beginners. Because when the upper body leans forward, the knee will unconsciously rise to a high place, so it is not easy to do. My method is simple. I need a stick that is slightly longer than the ordinary short training stick. Then, I sat on the sofa with my feet opposite, leaned one end of the stick against the armrest of the sofa, pressed the knee of one leg with the stick body, and pressed the other end of the stick with my hand. Just try it. This is a very simple lever principle. You should understand, right?
If you press your knees with two sticks at the same time, you will find that after the first training and several groups, you can press your knees to the end at the same time in this sitting position.