First, sit on the leg press machine, with your back firmly against the mat, and your feet firmly on the pedals of the leg press machine.
On the basis of the regular double-footed stance, take another step upward, with the hip joint slightly externally rotated.
Move slowly and evenly during the movement, with each movement lasting 2-4 seconds, and repeat 8-10 times.
Pay attention to adjusting your breathing.
Keep your knees and heels in a straight line, and do not bend your knees inward or open them too much.
Ensure the continuity of the movement, do not pause, and lock your knees.
After ensuring the correct movement, you have learned half of the leg press machine.
The 45° inclined leg press machine has a 45° inclination of the torso. When the lower limbs are bent at the hip and knee, the lumbar spine and buttocks can be fixed on the leg press machine relatively stably due to the fixation and support of the inclined board, which is more conducive to focusing on the flexion and extension of the legs.
This has a good effect on the training of the quadriceps femoris, and also protects the waist very well, especially in the strengthening training of the posterior thigh muscles with the feet high.
However, precisely because the hip flexion and extension range of the oblique backward pedaling movement is small, the training of the buttocks and posterior thighs is relatively insufficient, which gave rise to the 90° flat backward pedaling machine.
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