-Avoid using excessive weights to cause deformation of movements.
-Stretch and relax after training to prevent muscle stiffness.
-Combined with squats and other exercises, avoid relying solely on leg presses to develop lower limbs.
-Arrange enough recovery time every week to avoid overuse of knee joints and waist.
-Pay attention to whether there is discomfort in the hips and knees, and stop immediately if there is pain.
-Use reasonable sets and repetitions, and do not blindly pursue quantity.
-Change foot positions and angles in time to stimulate different muscle groups.
-Check the standard of movements with a mirror or video.
-Long-term trainers are advised to make periodic adjustments every few weeks (such as changes in weight or repetitions).
-Pay attention to breathing rhythm: exhale when pushing up, inhale when lowering, and avoid the risks of breath-holding training (Valsalva).
Training Goals
Build basic leg strength and muscle control
Be familiar with the movement pattern and machine use
Enhance knee and hip stability
Movement points
Use light weight or empty machine for training
Control the movement speed (2 seconds to lower, 2 seconds to push up)
Control the lowering angle at about 90°, don't go too deep
Keep your back and buttocks close to the cushion
Recommended training plan
Number of sets: 2~3 sets
Weight selection: 40~50% of the maximum weight you can bear
Number of times per set: 12~15 times
Rest time: 60~90 seconds
Notes
Warm up for 5 minutes (dynamic stretching or light aerobics)
Ask the coach to check your posture before starting
Do not lock your knees
Stop immediately if you feel any discomfort in your knees or waist
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