There is always someone keeping working out (part 39) (Original) 总有一个比你忙，比你穷，比你老的人在健身（三十九）

Dear Steemians,

Today I'll continue to share how to practice our legs. This action that I'm going to introduce is mainly used to exercise the leg muscle as well as the hip muscles. It is named Leg Press.

今天给大家给大家带来的推荐动作也主要是锻炼腿部肌肉，同时也可以锻炼臀部肌肉，名字叫做腿部推举。

Key points 动作要领

1.As is shown in the photo above , you need to keep your body naturally sitting on the equipment, and make sure the hips and lower back are close to the seat.

如上图，身体自然坐在器械上，臀部和腰背紧贴座椅。

2.Place your feet in place on the pedals, usually with the distance kept as wide as shoulders or slightly wider than your shoulders.

双脚放在踏板上的适当位置，通常与肩齐宽或比肩略宽。

3.When pushing you legs outward, you need to do it a bit faster, and slow down when you retract.

腿往外蹬时速度稍快，收回时放慢。

4.The whole leg should be kept less than 180 degrees when retracting so as not to damage the knee.

蹬出时腿切忌完全呈180度，避免损伤关节。

5.It is unnecessary to be too close to the upper body when the legs are retracted.

双腿收回时不需要与上半身隔太近。

This action can be done in groups of 6, about 12 in each group, which can also be adjusted based on your own situation. ATTENTION: Do not leave the hips out of the seat when the legs are pressing, or you may hurt lumbar vertebra.

此动作建议做6组，每组12个左右，重量从轻到重适量调节。注意事项：腿部发力时千万不要将屁股离开座椅，不然就会不由自主地以腰背为支点向外蹬，导致腰椎受伤。

In addition, when you do such exercise, a warming-up activity is needed. Hope what I have shared is of help. My post is only for reference. If there is any suggestion, do let me know. Let’s make progress together!

另外，做尤其是计划着使用大重量时，应当提前热身。希望对大家有帮助，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

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