Benefits and methods of leg pressing for the elderly

　　middle elderly and infrequently exercise People with stiff muscles and bones may easily get strained if they jump up on a very high railing. For beginners, it is best to choose a leg-pressing height below the hip joint height, about 45 degrees. Although this height is very short, it is the safest. After a period of time, the head can easily touch the legs. At this time, it is safer to increase the height. After one or two years of exercise, middle-aged and elderly people can easily lift their legs to about 90 degrees. If they persist, they can still lift their legs above their heads. But for most people, hip height is safest.
　　
　　Leg press method
　　
　　Regular leg pressing exercises can improve physical condition, delay the aging of organ functions, and achieve fitness effects. The muscles and ligaments targeted for positive leg compression are the biceps femoris and cruciate ligament. It can not only exercise the leg ligaments, but also exercise the flexibility of the hip and ankle joints, and increase the strength and toughness of the waist, legs and chest muscles.
　　
　　Leg press can stimulate infrequently active muscles, promote blood circulation, avoid abdominal fat accumulation, eliminate aging posture, thereby keeping spirits high and improving work efficiency.
　　
　　The steps of the exercise are as follows: First, face a horizontal bar (the height should be from low to high, and beginners should align their thighs and heels), stand naturally, keep your upper body upright, and relax your lower limbs. Then, let the center of gravity fall on the left foot (don't turn the left foot outward), slowly lift the right foot and place it on the horizontal bar. The upper body still remains upright, and at the same time, push the chest forward and retract the abdomen, and relax the whole body.
　　
　　Then, slowly bend your upper body forward, and at the same time slowly press your right leg down until your lower jaw can reach your calf. While still bending over, use the rhythmic movement of your lower back up and down to further stretch the ligaments and muscles of your legs.

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