Instrument kicking - Illustration of the leg kicking action of the leg kicking machine:
Target exercise area: Quadriceps
Action essentials:
After the warm-up, sit on the equipment, put your feet on the pedals, keep a distance slightly wider than the hip joints, keep your body upright, tighten your waist and abdomen, lift your chest, and hold your hands on the handles. Keep your body stable but don't use force. Keep your upper back close to the backrest, relax your neck, keep your head close to the backrest, and look straight ahead.
Then take a deep breath and feel the force on your thighs. The front, back and buttocks of your thighs should be pushed simultaneously. Exhale at the same time and push up the weight. When you reach the top, your knees should be slightly bent but not fully straightened. Pause for a second, and then Take a deep breath and bend your knees to return to the starting position.
Notes:
1. Knee and hip joints should be fully mobile before practicing. During the movement, keep your chest up and your abdomen in. Do not lean your upper body forward when exerting force. This will put a lot of pressure on your waist and easily cause waist injury.
2. The knees cannot be adducted. You must feel that the legs are exerting force in a straight line from beginning to end.
3. When the legs are completely straightened, the knees should not be completely straightened. When your legs are bent, keep your thighs and calves at 9 degreesJust bend it. Don't slack off and relax during the control process, leaving most of the force to the muscles, otherwise it will easily cause knee injury.
4 Exercise frequency: practice 12-15 times per group, and the last movement can reach 80% intensity. Practice 4-6 groups each time. If intermediate or advanced trainers perform compensation training again after squatting, they can do 10 times in each group, reaching complete failure when doing the last one. Do 3-4 sets of each exercise.
Other kicks:
Alternating single-leg kicks:
Huck Squat:
Lie on your back and kick your legs:
