Vertical Leg Press Machine

 

1. Explosive training

 

Action: Use a lighter weight to push up quickly, focusing on the speed of force, but ensuring the safety and control of the action.

Explosive training can improve the overall strength and speed performance of the lower limbs.

 

Target muscle group: the whole leg muscle group.

 

Number of sets and repetitions: 3 sets, 12-15 times per set, use light weight, and perform at a faster speed.

 

2. Superset training (strength + endurance)

 

Action: You can first do a set of high-weight and low-repetition push-ups (such as 8 times), then immediately reduce the weight, and then do a set of medium-weight high-repetition push-ups (such as 12-15 times). This can improve strength and muscle endurance at the same time.

 

Target muscle group: quadriceps, buttocks and hamstrings.

 

Number of sets and repetitions: Do a combination of two weights in each set, 3 sets are enough.

 

Precautions

 

1. Maintain a correct posture: During the movement, make sure your back is close to the backrest to avoid arching your waist or concentrating pressure on your lower back.

The knees should remain stable throughout the exercise, avoiding excessive inward or outward bending.

 

2. Do not lock the knees: At the top of the push-up action, do not completely lock the knees, and always keep the knees slightly bent to avoid excessive joint pressure.

 

3. Increase the weight gradually: Although the leg press machine can provide relatively stable support, beginners should start with light weights and gradually increase the weight to avoid injuries caused by rushing for success.

 

4. Reasonable control range: The depth of squatting should be controlled within your comfort range, and the knees should not be bent excessively to more than 120 degrees to avoid excessive pressure on the joints.