Leg-Press-Squat-Machine

 

1. Preparation posture

 

- Adjust the seat height to ensure that your feet can be placed naturally on the pedals when sitting down, and your knees will not exceed your toes.

- Keep your back close to the back of the inverted leg press machine and keep it straight. Hold the handles on both sides with both hands to keep your body stable.

- The position of your feet has a great influence on the training effect. A narrower stance mainly exercises the front of the thigh; a stance that is the same width as the shoulders can develop overall leg strength; a stance that is slightly wider than the shoulders exercises the back of the thigh and buttocks more.

 

2. Movement process

 

- Slowly push your legs up until your legs are almost straight (but not completely straight, keep your knees slightly bent), and then slowly put your legs back in place.

- The movements should be continuous and avoid pauses. Keep control of the weight throughout the process and do not let the weight fall freely.

- Breathing coordination: Inhale when pushing your legs upward, suck air into your abdomen to expand it; exhale when lowering your legs, exhale the air in your abdomen.

 

3. Precautions

 

- There should be no gap between the waist and the mat, otherwise it will cause the lumbar spine to bear weight.

- The knees and heels are in a straight line, and the knees should not bend inward or open too much.

- Ensure the continuity of the movement, do not pause, and lock the knees.

- Make sure your knees are in the same direction as your toes to avoid inward or outward bending of the knees.

- Choose the appropriate weight and number of sets for training according to your physical condition and training goals.