When you are old, you need to pay attention to the techniques when pressing your legs.

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　　As the saying goes: "A person's legs age first", so, in China elderly Pays great attention to strengthening the legs exercise , in case of faltering.

Leg press effect:

1. Doing some leg-pressing exercises can improve your physical condition, delay the aging of organ functions, and have a fitness effect.

2. It can avoid the accumulation of abdominal fat and eliminate the aging posture, thereby keeping the spirit high and improving work efficiency.

3. It can not only practice stretching the leg ligaments, but also practice the flexibility of the hip and ankle joints, and increase the strength and toughness of the waist, legs and chest muscles.

4. Leg pressing can stimulate infrequently active muscles and promote blood circulation.

Below we will introduce several correct methods of leg press.——

1. Counterpress the legs:

Just the opposite of the positive leg press, it is to face the horizontal bar with your back, hold the horizontal bar with both hands, hook one foot on the horizontal bar, and the other foot is vertically forward with the horizontal bar (do not tilt it outward).

Method: Lean your body against the horizontal bar until you feel that the muscles on the front of your thigh are completely stretched, then return to the original position for a complete movement, and then repeat the movement.

Target muscles and ligaments: quadriceps and cruciate ligament.

2. Positive leg pressure:

The steps (methods) of exercising are:

First, face a horizontal bar (the height should be from low to high, and beginners should have their thighs aligned), stand naturally, keep your upper body upright, and relax your lower limbs.

Secondly, let the center of gravity fall on the right foot (don't turn the right foot outward), slowly lift the left foot and place it on the horizontal bar. While still keeping the upper body upright, push the chest forward and retract the abdomen, and relax the whole body.

Again, slowly bend your upper body forward, and at the same time slowly press down on your left leg until your mouth can kiss your calf. Then, while still bending over, use the up and down movement of the lower back with inertial force to further pull the leg ligaments and muscles.

Finally, repeat the above steps after your upper body is straight. The steps for pressing the right leg are the same as pressing the left leg above, so press the legs alternately.

Tip: During the initial exercise, if you cannot kiss your calves, bend your waist as far as you can. After an exercise adaptation process, you will gradually meet the requirements in the future. As the difficulty increases, the height of the horizontal bar should continue to increase to increase muscle strength and ligament flexibility.