What is leg press's correct method? Give the best answer

Flexibility is the ability of a joint to resist resistance throughout its range of motion. People should have this ability, but most people lose their flexibility as they get older. The best way to improve and maintain flexibility is to do exercises specifically for long muscle tissue and its surrounding connective tissue. Unfortunately, anti-exhibition practice is often a forgotten corner, so is Patrick.

"When I first started fitness, I didn't expect stretching to be so important. By chance, I discovered the important role of stretching. In the past, my right knee often hurt when I was squatting, which seriously affected my leg training. Flex Wheeler suggested me to do flexibility exercises, such as leg press. After a period of practice, the effect is very good. I can even do weight-bearing squats without knee pads now. I think that since it is effective for the legs, it must be effective for other parts. " Now, Patrick practices 5-6 days a week and stretches for 30 minutes every day.

Flexibility first

Strength training expert, Dr. Bomumba of York University in Ontario, Canada, listed flexibility as the first of the three principles of strength training.

"Before developing muscle strength, develop joint flexibility," Bomumba wrote in Professional Strength Training. "In most strength exercises (especially those that use free weight and the whole range of motion of the main joints), the weight of the barbell will press the joints to a very sensitive angle, which will easily cause sprains and pains without good flexibility. Unfortunately, most bodybuilders either don't stretch before and after training, or they don't do it right, which will only be harmful to training. "

65438-0998 The authoritative research institute of American sports medicine recommended flexibility as an important content to athletes. The latest research shows that stretching exercise can strengthen the behavioral ability of muscles.

For Patrick, flexibility is the secret weapon to win on the court: "Just look at the players on the stage and you will know who stretched and who didn't," he said. "From the way they move and pose, you can tell at once. Clumsy movements will make them lose their superior position in the eyes of the referee. "

Missed the gold medal

Flexibility is equally important to athletes in other sports, such as javelin thrower Duncan who participated in two Olympic Games. He was selected for the Olympic Games with a score of 285-306 feet and was recognized as a gold medal candidate. Unfortunately, I pulled my muscle in the preliminaries because of poor stretching, and then I only threw 256 feet, ranking 1 1.

Stretching exercises can be carried out before, during or after training, and the order usually depends on personal habits and time constraints. In addition, there are many ways of stretching exercise, and the choice of which exercise is also a personal problem.

No matter which way you choose, you should warm up properly before stretching exercise to raise your body temperature and increase your blood flow.

Reduce the chance of injury

The main reason why experts recommend stretching exercise may be that it can reduce the possibility of injury. Compared with unstretched muscles, stretched muscles can obviously perform more agile activities, such as all the movements in strength training. Take squat as an example. If your knees and ankles have good flexibility, even if you squat, there is no problem, because flexibility allows you to do so.

Usually, unstretched muscles are more stiff and easy to cause muscle strain. Delayed muscle pain (often occurring the day after strength training) can also be relieved by stretching.

Strength training plus flexibility training

Some recent studies show that good flexibility can enhance your performance in strength training. During 1992, some researchers in Australia conducted an experiment. Nine experienced weightlifters added flexibility training twice a week, while the other seven weightlifters did not do flexibility training. After 8 weeks, the shoulder flexibility in the stretching exercise group increased by 13. 1% on average, and the bench press weight increased by 15 lbs on average, but there was no change in the control group. The researchers believe that the reason for the weight increase of bench press is that stretching exercises improve the potential of athletes to use the extensible parts of muscles more effectively.

Another study found a similar effect. The two groups of athletes had 10 weeks of strength training. One group increased flexibility training, while the other group only carried out strength training. Results The biceps femoris strength of the group with strength training only increased by 65,438 06.4 lbs, while that of the group with strength training and flexibility training increased by 65,438 09.5 lbs. This proves that strength training plus flexibility training is better than only strength training.

Dr. Bomumba believes that stretching muscles, especially after training, can speed up the recovery process. During and after training, muscles are shorter than their natural length, and it takes about two hours to recover to their natural length after training, but they can recover to their natural length more quickly through stretching exercises. This means that the recovery and regeneration process can start faster.

Flexibility training guide

Warm up for at least 5- 10 minutes before stretching exercise, so as to warm up muscles and connective tissue, making stretching exercise easier and safer. Stretching exercise must be carried out before high-intensity exercise.

As with other training, action standard is very important. In every abduction exercise, we should pay attention to adjusting the body movements to achieve the best results.

When doing stretching exercises, the movements should be slow and gentle, and don't move quickly, so as not to put too much pressure on the connective tissue and make the muscles and ligaments not have enough time to adapt.

Continue stretching 15-30 seconds.

Repeat each stretching action 3-4 times. The target muscles of each group should feel nervous but still comfortable, and try to achieve greater relaxation in the latter groups in order to stretch better.

Never reach the point of pain. If you feel pain, you should give in a little. Stretching should not be painful.

Don't hold your breath when stretching, exhale when stretching, inhale when returning, and always take a slow and deep breath.

Stretching exercise before training and between groups helps to expand the range of activities and avoid injury, while stretching exercise after training can promote recovery and reduce pain.

If you have never stretched before, you may not be able to stretch completely. After a period of training, flexibility will be improved. Try to practice magic show every training day.

Beginners may feel pain the next day after stretching. Don't worry, the pain will go away after 1-2 days.