Leg press
Mainly develops the thigh muscles. If there is a shortcoming of the squat, it is that the pressure on the waist is greater when squatting. The leg press can avoid this shortcoming, so heavy weight training can be carried out. Before practicing this action, it is best to do squats until the waist feels that it cannot bear the heavy pressure, and then use the leg press to "help". When exercising on the "leg press" machine, you can adjust the position of your feet to exercise different parts. For example, practice the lower part of the legs with the feet in an "outer eight" position, etc.
Essentials: Sit diagonally on the leg press machine with your feet placed on the footboard (the distance is slightly narrower than shoulder distance). Unlock the safety bolt and hold the handle. Then bend your knees toward your chest, lower the weight to the lowest point, and push up to the starting position.
Key points: When practicing, you should not develop bad habits such as pushing your knees to use force or crossing your arms in front of your chest to limit the distance of the movement. In addition, when restoring the movement, the feet should not be completely straightened, and the knee joint should be slightly bent.
Leg flexion and extension
It can completely separate the muscles of the front thigh without affecting its circumference, and can especially develop the circumference of the knees. It is also an action that exercises the quadriceps muscles alone. It can be practiced with both legs at the same time or with one leg alternately.
Essentials: Sit on a leg extension chair, hold the armrests in your hands, bend your knees and your calves to droop, hook your feet on the pads, and raise your toes. Stretch the calf forcefully to contract the quadriceps until the legs are completely straight, pause for a moment, and then use the tension of the quadriceps to control the return.
Key points: The key is to do the movements well so that the quadriceps are in the "peak contraction" position. In addition, keep your toes hooked during the movement to keep the quadriceps in a state of tension.
Suggestions:
1. Action selection, action sequence, and training methods can be randomly changed according to different purposes.
2. If you want to see clearly visible lines of the quadriceps, in addition to the above-mentioned exercise methods, you must also appropriately arrange aerobic training and control your diet properly during training.