Some people still know about squats and leg presses. At the same time, squats and leg presses are also very good movements, and both squats and leg presses have good training effects. So when training legs, should you practice squats first? I believe some people still know about the leg press. So, when training legs, should you do squats or leg presses first? Did you know? Let’s take a look below.
When training legs, should you practice squats or leg presses
It is recommended to practice squats first. Because the squat movement does not require much movement skills, and we can get started at once, and the movement can effectively exercise our leg muscles, it is also a very basic movements, but the exercise effect is still relatively obvious, and it is easier to make changes to our work if we need to. The leg press is more difficult than the squat. It is best to be completed by friends with a certain training foundation. Therefore, it is recommended to complete the squat first and then perform the leg press.
Squat essentials
1. Before starting, place two flat chairs shoulder-width apart. Stand on a flat chair and wrap the weighted belt around your waist. The weight of the weighted belt should be a weight that is comfortable for you. Make sure your toes are pointing outward.
2. Once you are standing upright with the weight hanging between your legs, fully extend your arms at your sides. This is the starting position of the movement.
3. Begin by bending your knees while maintaining a straight posture with your head facing forward. Continue lowering until the angle between your thighs and calves is slightly less than 90 degrees (at this point your thighs are slightly lower than parallel to the floor). Inhale while doing this part of the movement. Tip: When performing this exercise, if the movement is standard, the front of the knees should be in a straight line with the toes, perpendicular to the ground. If your knees are past this imaginary line (i.e., your knees are past your toes), then you are putting too much pressure on your knees and the form of this exercise is not standard.
4. Lift the body upright again, exert force on the metatarsal bones of the forefoot on the flat chair, straighten the legs again, and return to the starting position. Exhale while doing this part of the movement.
Essentials of the leg press
Performing the leg press requires explosive power and a lot of leg strength. First, we sit on the seated leg press machine with our feet against the baffle of the machine. At this time, we use our legs to exert force to straighten our legs. This action requires us to use a lot of leg strength to complete, and do not do it too lateDoubtful, we need to take one step until our legs are straight. Complete the movements in groups of at least 20 each time, and perform 3 groups every day.