Basic introduction Chinese name: kick mbth: driving leg type: sports function: exercise leg strength Interpretation: stretch your legs, push them forward and downward, methods, precautions, methods Sit on the kicker, abdomen in and chest out, your back and sacrum are close to the backrest, your lower back is slightly away from the backrest, your feet are placed on the pedal in parallel, the width is slightly wider than your shoulders, and you slowly fall down. When the calf and thigh are at 90 degrees, look at the position of knees and toes. If the knee is higher than the toe, it needs to be adjusted to ensure that the toe is parallel to or slightly higher than the knee, which will reduce the pressure on the knee during exercise. The whole movement process should be smooth and slow, and the knees should not be adducted or abduction, and always be in line with the second finger of the toe. Don't let the heavy objects touch each other when landing, and don't completely straighten your knees when kicking straight legs. When doing the action, I feel that the whole strength comes from the heel, not the toes. In physical training, the thigh and hip muscles can be exercised by using the leg kicker. Moreover, the safety of kicking is the highest among all leg compound movements, and the whole kicking process should be smooth and slow. When doing the action, I feel that the whole strength comes from the heel, not the toes. Equipment Each gym will have one or several sitting kick trainers. Compared with common barbell squats, dumbbell squats, stride training and fitness ball exercises, the sitting kick trainer has the biggest feature that it can exercise the thigh and hip muscles very pertinently, and its safety is the highest among all leg compound movements. You don't have to use too many other muscles and attention to keep the balance of your movements, and you don't have to be unable to do some movements because of poor flexibility, so the pressure on your shoulders and spine will be greatly reduced. Especially for people with waist and knee injuries and those who go to the gym for the first time, sitting and kicking device is a very good choice. Methods In order to achieve different training effects, you can do various intensity and forms of training with the leg-sitting and kicking device. If you want to increase thigh strength and muscle circumference, you can choose a larger weight and do 6~ 12 exercises in each group. If you want to shape and make muscles more elastic, you can choose a lighter weight to do 15~25 times. If you want to do some targeted training, you can change a training form. 1. If you want to develop the strength and bounce of quadriceps femoris, you can kick 1/4 or 1/2, that is, the fall is not very deep, just 1/4 or 1/2. In order to increase the continuous jumping force, you can also increase the speed and frequency of the action. 2. If your inner or outer thigh muscles need special exercise, or for some people recovering from exercise, you can try toe adduction and abduction training. Put your toes slightly opposite, like the inner figure of eight, which can develop the lateral thigh muscles, and separate your toes into the outer figure of eight to develop the medial thigh muscles. Be careful to take your time and be light. 3. If your legs are unbalanced, or you want to improve the control of one leg, you can do one-leg exercises. The action is the same as two pedals, except that one leg is placed on the ground. When training, you should choose light weight and pay attention to whether the spine is balanced. 4. If you want to exercise your thighs and calves at the same time, you can do a heel lift when your legs are straight, and then slowly recover, so you can exercise the gastrocnemius of your calves. Note: The training of lower limbs requires more efforts than that of upper limbs, so you should warm up more before training, especially the knee joint. Don't sit on the pedal after each group's training, but come down and take a walk. After training, you should relax on aerobic equipment for about 5 minutes, and then fully do lower limb stretching exercise to metabolize lactic acid accumulated in training.