1, lunge leg press.
Stand with your feet, take a big step forward with your left foot and bend 90 degrees. Press down at the same time and keep straight. Keep your right foot still and straight. It should be noted that all the soles of the feet should touch the ground. Then cross your hands on your knees and look straight ahead. Hold on for a few seconds, then change your right foot. The action remains the same.
2, lunge leg press.
Stand with your feet, take a big step with your right foot to your right, then bend your left foot by 90~ 120 degrees, and keep your right leg straight. Press down at the same time, try to stay straight, or lean forward slightly. Put your hands on your legs on both sides or cross your legs. After a few seconds, change the right foot to bend, the left foot to straighten, and the rest remains the same.
The lunge leg press can be completed without instruments, which is relatively simple and convenient. It can stretch leg muscles, exercise leg muscle strength and improve the flexibility of legs and hips. It belongs to warm-up exercise, which can effectively prevent muscle strain during strenuous exercise. Leg press lunges with the left and right legs pressed once each as a group, usually 4-5 times a week, each time10-20 groups.
The correct posture of lunge leg press:
1, warm up by running first.
No matter what exercise you do, you must do warm-up exercises. Even if the posture of this exercise is not strong, you still need to do a warm-up exercise, which is very simple. If you go out for a run, you can keep your body warm. If you do a split and scratch the cruciate ligament on your foot or the muscles on your leg, that's not good.
2, the posture should be correct.
After warming up, you can do splits. I can take a step forward with my left leg, or I can take a big step to keep my right leg still and straighten my leg. My upper body should be straight, my legs crossed on my waist, and my eyes should look forward. Your body should be straight and not bent, and your eyes should look straight ahead and don't look around.
3. Rely on special tools.
If it is not easy to do this lunge on the flat ground, you can put one leg on the step or on the block. However, the aspect ratio of this piece should be as high as your knee joint, so that splitting will have a stronger practical effect. When the left leg is extended forward, the knee can also be bent a little, and the rest should be straight.