How long does it take to learn leg press dance in one day?
1. How long does it take to learn leg press dance in one day?
Leg press itself is a very physical exercise, but leg press's time is not suitable, and it is likely to get twice the result with half the effort. Therefore, it is very important for people who like sports, especially leg press, to master leg press's time.
Stretch your legs in the morning, and then leg press 10 minutes. Of course, everyone's physical flexibility is different. Flexible three to five times a day, each time about 10 minutes. If the flexibility is poor, start with less leg press, 50 times per leg at a time. After a long time, you can get used to leg press more than 200 times at a time and practice in the morning and evening.
Be sure to warm up before leg press, preferably leg press after exercise, such as jogging, skipping rope and walking. Leg press's leg rest height should be from low to high, step by step, not too hasty. Each leg press should not be too long, and it should be done alternately from left to right, with 5- 10 minutes each time.
2. Steps and methods of leg press's practice.
First of all, facing a horizontal bar (the height should be from low to high, and beginners should follow their thighs), the body naturally stands, the upper body remains upright, and the lower limbs relax. Then, let the center of gravity fall on your left foot (don't evert your left foot), slowly lift your right foot and put it on the horizontal bar, keep your upper body upright, and at the same time hold your chest out and abdomen in, and relax your whole body. Then, the upper body slowly bends forward, while slowly pressing down the right leg until the lower jaw can reach the calf. Under the condition of keeping bending, use the rhythmic up-and-down movement of the back to further pull the ligaments and muscles of the legs. Finally, repeat this step after the upper body is straightened. The step of pressing the left leg is the same as the step of pressing the right leg above, thus alternating leg press.
3. Matters needing attention in leg press
Balance problem: pay attention to balance and avoid shaking and falling. Especially middle-aged and elderly people, due to the decline of physical function and strength, balance is more important.
Purpose should be clear: leg press's purpose is to keep fit, not too ambitious, but enough.
Moderate speed: leg press's feet rest slowly (especially in winter). If it is too fast, it is easy to strain muscles or tear ligaments.
How do adults practice leg press?
At the beginning of training, it is not appropriate to do intensive exercises. Put your legs on a waist-high object, sit back with your hips flat, support your legs perpendicular to the ground, keep your knees straight, be hooked by leg press's toes and consciously move backwards, and move your upper body forward forcibly, so that you will be in a straight line by leg press. The toe hook is beneficial to lengthen the ligaments, tendons and muscles of the legs, and the upper body moves forward to lengthen the trunk, especially the spine. Press one leg for a few minutes, and then change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.
Leg press and his supporting legs are straight, and his hands are pressed against leg press's knees, and his hips are pressed forward as far as possible to enhance the extensibility of the muscles in the posterior fossa of the knee joint.
Hold leg press's knees with your hands, sit back with your hips, press your upper body forward, and try to make your abdomen stick to your thighs. After this step is completed, you can practice the next step. Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee. After completing this step, you can continue to the next exercise.
Do leg press to support your legs straight, hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead. After completing this step, you can continue to the next exercise.
What are the benefits of leg press before dancing?
Flexibility training can reduce the risk of injury. Most of the injuries caused by daily injuries and sports are trauma, or strain caused by joint sprain and excessive stretching of muscles and related tissues. Wushu athletes who adhere to scientific and regular flexibility training are less likely to get hurt than those who lack flexibility training.
Flexibility exercises can promote health and perfect figure. When combining various strength training subjects, such as running, cycling, swimming and rowing, flexibility can provide at least one-third of the necessary help in a complete fitness training system.
Flexibility exercises can improve your competitive level. A flexible Wushu player will perform more easily and wonderfully. Can you imagine what a gymnast with stiff muscles would look like? Once athletes have good flexibility, they will have more advantages than other athletes psychologically and physically.