Machinery kicking - Illustration of machine kicking machine kicking action

Equipment kicks - Illustration of the leg-punching machine and leg-punching action:

Target exercise part: Quadriceps

Action tips:

After warming up, sit on the instrument, place your feet on the pedal, keep a slightly wider distance than the hip joint, keep your body straight, tighten your waist and abdomen, straighten your chest, hold your hands on the grip, and maintain the stability of your body, but do not use force, put your upper back close to the back, relax your neck, and also fit your head close to the back, and look straight ahead.

Then inhale deeply and feel your thighs exert force. The front, back and hips of the thighs should be used at the same time, exhale at the same time, lift the weight, and when reaching the apex, your knees should be bent slightly and do not stretch them completely. Pause for a second, then inhale deeply and bend your knees to restore to the beginning posture.

Precautions:

1 Before practicing the movement, you should fully move the knees and hips. Always keep your chest straight and abdomen tightening during the movement, and do not use force on the upper body. You should lean forward, which will cause great pressure on the waist and easily cause waist damage.

2 The knee cannot be retracted. From beginning to end, you should feel the legs exerting force in a straight line.

3 When the legs are completely straightened, do not straighten the knees completely. When the legs are bent, keep the thighs and calves bent at 9 degrees. Do not slack or relax during the control process and most of the strength will be affected by the muscles, otherwise it is easy to cause knee damage. 　　4 exercise frequency: Practice 12-15 times per set, and the last movement reaches 80% intensity, each exercise 4-6 sets. If the middle and advanced trainers complete compensation training after squatting, they can do 10 times per set, and achieve complete exhaustion at the last one. Practice 3-4 sets per set.

Other kicks:

Other kicks: