Do not exceed 45 degrees in height when first pressing the leg
Leg pressing is a sport that can be performed anytime and anywhere. Find a climbing rack, railing, or even a step to lift your legs up and practice. However, if you don’t exercise regularly, your muscles and bones will become more stiff. Jumping onto a high railing can easily strain you. Therefore, for beginners, the height of the leg pressure should not be too high, and after lifting the leg, it should not exceed the hip joint. The angle between the two legs should be approximately 45 degrees. It is the safest because this angle makes the hip joint in its natural physiological state and easier to reach, making it less prone to falls and joint damage.
After about three to five months of exercise, many people can easily lift their legs to around 90 degrees when pressing them. If they persist, they can even lift their legs above their heads. However, it is safer to be at the same height as the hip joint.
Don’t just ask for height but not quality when pressing legs
In daily life, placing legs at shoulder height or even higher, but with completely deformed body movements, there is even no room for vibration and pressure. After pressing the legs, it is difficult to remove them, and it takes a lot of effort to move them down by hand. That’s not good! Because leg flexibility cannot be developed in a day or two. Especially for adults, it is important to choose a reasonable height for leg pressure and pay attention to the correct posture.
Three Correct Positions for Pressing Legs
1. Positive pressure leg
Facing objects of a certain height, such as a high platform, table and chair, stand with your legs together, raise your left leg and put your heel on the rib, toes hooked, ankle flexion tight, and hands on the knee of your left leg. Stretch your legs straight, straighten your waist, and at the same time be sure to retract your hips, which is a place that many people do not notice, bend the upper body forward, do the action of vibrating the legs forward and down, gradually increase the strength, and then change the legs to do. Depending on the degree of flexibility, the elbow, forehead and even chin can be used to touch the toes.
2. Side press legs
Place your body on the side of a support object such as a rib, support with your right leg, tip your foot slightly outward, lift your left leg up, place your heel on the rib, hook your toes up, bend your ankle tightly, lift your right arm up, and place your left palm in front of your right chest. Straighten your legs, stand at the waist, open your hips, and vibrate your upper body to the left. The hips and waist will be exercised in this exercise.
Doing this action can lead to uneven legs and forward bending of the body. So in practice, it should be noted that the toe of the supporting leg should be extended outward, and the pressed leg should be pushed towards the front of the body as much as possible, with the left arm tucked in, the right arm raised upwards, and extended towards the back of the head. At the same time, press the leg back towards the shoulder. Gradually increase the amplitude until the toes can touch the back of the head.
3. Rear pressure leg
Face away from the ribs and stand on your legs, with your hands crossed at the waist or supporting objects of a certain height. The right leg is supported, the left leg is lifted, the instep rests on the ribs, and the surface of the foot is straight. The upper body is bent backward and a vibrating action is performed. Alternately do this with the left and right legs. The hips, waist and neck can be exercised.
This movement requires both legs to be straight on the knees, supporting feet to land on the ground, toes to grasp the ground, chest straight, hips extended, waist extended. When doing this exercise, the legs are easy to bend, so ask a companion to help you lift your knees that are pressed down, and use one hand to press down on the waist and hips to help straighten the waist.
5 precautions for leg pressing
In order to avoid strains or falls when pressing your legs, you must pay attention to the following 5 points:
1. To be stable—— you must stand firmly when standing on one leg, and it is best to have a handrail to avoid shaking weightless falls;
2. It is necessary to press the legs lightly—— not too strongly, so as not to cause damage to the musculoskeletal of the waist and legs;
3. To slow —— the action of pressing the legs should be slow;
4. To be short—— generally 3~5 minutes each time;
5. To relax— do not end the exercise immediately after pressing your legs, but also do some kicking exercises to relax and adjust.
Leg pressing method with greater attachment strength
1. Lower the vertical fork and place a small stool or something about 20 centimeters (if the leg can withstand the pressure, which means it’s not very painful, you can take a higher object and place it at the foot of your front leg) at the foot of your front leg (the leg in front of your body)
2. Lower the crossbar and place a small stool or something about 20 centimeters (if the legs can withstand it, that is to say, the pressure is not very painful, you can take a higher object and place it under your own feet) under your own feet When doing it, make sure your legs are at least 165 degrees and try to be in a straight line This action is more difficult to perform than the one above.
3. When pressing the side leg, the main leg does not move. When pressing the right leg, the right leg moves to the right of the lever until both legs become straight. When pressing the left leg, it moves to the left until both legs become straight.
4. When pressing the front leg, the pressed leg remains stationary, and the main leg moves back until both legs are in a straight line.