Traditional Chinese medicine says: Doing one exercise after a walk has a wonderful health-care effect

In daily life, we often see some elderly people going to the park early to exercise. They jump, squat, hit, press, walk, etc. Experts suggest that leg stretching is a favorite fitness exercise for many elderly people, but the method of leg stretching is the most important.

Be sure to warm up before stretching your legs. It is best to stretch your legs after exercise, such as jogging, skipping rope, walking, etc. When you first practice leg stretching, you should increase the height of your legs from low to high, step by step, and don't rush it. Each time you stretch your legs, the time should not be too long. You should alternate between left and right, 5-10 minutes each time.

Take the leg press as an example:

1. Place your legs on an object at the same height as your waist, sit back with your hips, keep your buttocks flat, keep the supporting leg perpendicular to the ground, straighten your knees, point the toes of the leg being stretched upward and consciously hook them back, move your upper body forward with force to press against the leg being stretched, bend your waist, straighten your chest and raise your head, and use your forehead to find the toes so that the leg being stretched is in a straight line. Curling your toes helps lengthen your leg ligaments, tendons, and muscles, while moving your upper body forward can lengthen your torso, especially your spine. Hold one leg for a few minutes before switching to the other leg. After a few days, when your leg muscles become soft and elastic, you can proceed to the next exercise.

2. Keep the stretched leg and the supporting leg straight, press the knee of the stretched leg with both hands, retract the hips and press the body forward as much as possible to enhance the stretchability of the posterior knee socket muscles.

3. Press the knee of the leg being stretched with both hands, sit back on the hips, and press forward and downward with the upper body. Try to stick your abdomen to the thigh. After completing this step, you can proceed to the next step of the exercise.

4. Hold the calf of the leg being stretched with both hands from below, and press forward and downward with your upper body, trying to stick your abdomen to your thigh and your chest to your knee. After completing this step, you can proceed to the next step of practice.

5. Straighten the stretched leg and the supporting leg, hold the soles of the feet with both hands, press your abdomen against your thighs, your chest against your knees, and try to touch your toes with your forehead. After completing this step, you can proceed to the next step of practice.

6. Hold the soles of your feet with both hands, press your abdomen against your thighs, your chest against your knees, and try to touch your toes with your mouth. After completing this step, proceed to the next step.

7. Hold the soles of your feet with both hands and touch your toes with your chin as above. After completing this step, it means that the correct leg stretching technique has been completed.

8. When stretching the legs, it is best to choose a place with handrails to practice, so as not to cause unstable standing. When stretching the legs, hold the handrail with one hand, place the legs on high objects such as tree trunks and pull rods, and stretch the other hand upwards, press forward and downward. This not only stretches the legs, but also stretches the waist, back, and abdominal muscles. It is very beneficial for people with problems with the waist and legs, and can also have the effect of losing weight.

Leg press benefits:

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

2. It can prevent abdominal fat accumulation and eliminate the aging body shape, thereby maintaining spirits and improving work efficiency.

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

4. Stretching the legs can stimulate muscles that are not often used and promote blood circulation.