There is always someone keeping working out (part 42)(Original) 总有一个比你忙，比你穷，比你老的人在健身（四十二）

Dear Steemians,

The action I will introduce today is leg press and this time I choose the specific machine to practice this action.

今天我要介绍的动作是腿举，这次使用的器械是倒蹬机。

Key points 动作要领

1.Naturally sitting in the seat, keep your buttocks and lower back close to the seat.

自然坐在座椅上，臀部和腰背紧贴座椅。

2.Leave your feet on the pedals, and the distance between your feet should be kept almost as wide as the shoulders.

双脚踏于踏板，双脚距离与肩差不多宽即可。

3.The buttocks and lower back cannot be lifted during the whole exercise, otherwise it is easy to cause lumbar vertebra injury.

臀部和腰背在整个运动过程中都不可抬起，否则容易导致腰椎损伤。

4.The distance between the feet can be adjusted differently, which can stimulate different parts and even the entire thigh muscles.

双脚的间距可以略宽略窄略高略低，其刺激到的部位也略有不同，但都可以刺激到整个大腿肌肉。

5.Slow down when lifting or withdrawing your legs, through which you can stimulate muscles more and avoid injuries.

举腿和收腿时都不要过快，一是更能刺激肌肉，二是避免受伤。?

This action can be done in about 6 groups, about 16 in each group, which can also be adjusted based on your own situation.Attention: When practicing your legs, do remember to warm up. You can use deep weighted squat to finish it.

组数：此动作可做6组左右，每组16个左右，重量调节从轻至重。注意事项：做这个动作之前需要热身，做两三组无负重深蹲即可达到热身效果。

In addition to deep squats and deadlifts, leg press can be said to be particularly important for exercising leg muscles. My post is only for reference. If there is any suggestion, do let me know. Let’s make progress together!

锻炼腿部肌肉，除了深蹲和硬拉以外，腿举可以说是特别重要的动作了。我的健身文只是作为参考，如果有任何建议或是需要更多的帮助可以提出，大家共同进步！

Chapter 1-37
Chapter 38
Chapter 39
Chapter 40
Chapter 41

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