Sitting horizontal leg pedal-quadriceps exercise method (9)

Friends who are just starting to practice legs must pay attention to the stability of the knee joint and the feeling after bearing weight. Only after the strength of the knee joint is increased can you perform high-intensity squats and leg lifting exercises. Therefore, in the early stage of practicing legs, you should choose a safe and reliable sitting position and horizontal leg lifting position (Seated Leg) Press) is more suitable.

　　Sitting horizontal leg pedal target exercise parts: quadriceps and gluteus maximus

　　　(Biceps femoris does not participate in contraction during the movement)

　　　Entertainment:

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

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

　　　Precautions:

　　1. Before exercise, keep your knees and hips fully movable. Always keep your chest straight and abdomen tightening during the exercise. Do not lean forward when exerting force on the upper body. This will cause great pressure on the waist and easily cause waist damage.

　　2. When the legs are completely straightened, do not stretch your knees completely. Most of the strength is mostly caused by muscles, otherwise it is easy to cause knee damage.

　　3. Exercise frequency: 12-15 times per set, and the last movement reaches 80% intensity, each exercise 4-6 groups. 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. 3-4 groups per set.

　　4. It can also be in the form of one leg: