Among the numerous fitness equipment in the gym, the 45-degree leg press machine is an excellent tool for strengthening leg muscles. Mastering its correct usage can not only effectively stimulate leg muscles but also prevent sports injuries, making your fitness journey more efficient.

I. Preparations before Use

Before starting the training, comprehensive preparations are necessary. Wear comfortable sportswear and professional sports shoes to ensure unrestricted movement. Approach the leg press machine, adjust the seat height so that when seated, your feet can naturally rest on the pedal with knees bent at approximately 90 degrees. Meanwhile, check whether the weight of the equipment is set to zero to ensure starting safety.

II. Standard Movement Process

Take a Seat: Sit firmly on the seat, keeping your back close to the backrest and grasping the handles on both sides to maintain body balance. Tighten your core to keep your upper body stable throughout the movement.

Foot Placement: Place your feet slightly wider than shoulder-width apart, evenly step on the pedal with your soles, and slightly turn your toes outward by 15 - 30 degrees. This position can precisely activate the coordinated exertion of the inner and outer thigh muscles.

Start and Exert Force: Take a deep breath and gradually exert force with your legs to steadily push the pedal forward and upward. Extend your knees along the set track, but avoid fully straightening and locking them, leaving a slight bend to prevent excessive joint pressure. At this moment, you can feel the quadriceps on the front of your thighs tighten like a stretched spring, driving the entire leg to resist the resistance.

Peak Contraction: When the pedal is pushed until your legs are nearly straight, pause briefly. This short moment allows for a deep contraction of muscle fibers, enhancing the stimulation effect, just like giving your muscles a "deep massage" to stimulate their growth potential.

Slow Descent: Uniformly control the pedal to descend, exhale and relax, feeling the tension of the leg muscles during eccentric contraction. The speed should not be too fast to avoid relying on inertia and ensure that the muscles work throughout the process. Lower it to the starting position with knees bent approximately 90 degrees, ready for the next repetition.

III. Precautions

Weight Selection: Beginners should avoid blindly pursuing heavy weights. Start with light weights and gradually increase them as you master the movement skills and improve muscle strength to avoid injuries.

Breathing Rhythm: Follow the principle of "inhale when pushing up and exhale when lowering down." Stable breathing can supply energy to the muscles and maintain the rhythm of movement, preventing breath-holding that may lead to a sudden rise in blood pressure, dizziness, or vertigo.

Joint Protection: Pay attention to the movement of knees and hips throughout the process. If there is any pain or discomfort, stop immediately. Especially for knees, avoid inward or outward rotation, and keep them moving in the correct track to reduce the risk of wear.

Training Frequency: Leg muscles recover relatively slowly. It is recommended to arrange 1 - 2 sessions of 45-degree leg press machine training per week to allow sufficient recovery time for muscles and avoid fatigue and injuries caused by over training.

The 45-degree leg press machine is like a "key" to opening the door to strengthening leg muscles. As long as you strictly follow the correct methods and precautions and train regularly, you will soon have strong and powerful legs, striding towards a healthier and stronger body. Whether it is daily walking or sports competitions, you will be full of vitality and enjoy a healthy life.