1. Adjust the seat of the leg press machine to a comfortable position for yourself, and adjust the starting position of the pedal to the highest point.
Sit on the seat with your buttocks backward and downward, your waist and back straight, and lean firmly on the seat back. Bend your knees, push the pedals with both feet, adjust the foot spacing, use a little force on the quadriceps of your thighs, push the pedals tightly, but do not push the pedals up, inhale, and get ready.
2. Push up the pedals and release the protection bar. When exhaling, use the quadriceps to push the pedals forward and upward.
3. Push until the knees of both legs are straight (straightening ≠ hyperextension), do not pause, slowly bend the knees, control the quadriceps to gradually lower the pedals to the lowest point while inhaling.
1. Before starting the movement, make sure your waist and back are straight, clamp your buttocks, and lean your upper body firmly on the seat back.
Remember not to bend your back (it will reduce the range of motion and increase spinal pressure).
2. Keep regular breathing during training, do not hold your breath, exhale when pushing the pedal upwards, and inhale when returning to the original position.
3. Adjust the foot position. Different positions can exercise different parts of the quadriceps
1. When the stance is equal to the hip width, the rectus femoris is mainly trained
2. When the stance is less than the hip width, the vastus lateralis is mainly trained
3. When the stance is greater than the hip width, the vastus medialis and buttocks are mainly trained.
4. Do not pause at the highest point of the movement, otherwise the weight will be supported by the bones, reducing the training efficiency, but you can pause appropriately at the lowest point of the movement to increase the stimulation of the quadriceps.
5. The faster the speed when pushing up, the more helpful it is to exercise explosive power.
The speed should be as slow as possible when returning to the original position, so as to increase the stimulation of the quadriceps and exercise the biceps femoris to a certain extent.
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