What's the right way to press your legs? Get it
4hw.com.cn: there is an old saying that "old legs grow old first". Nowadays, many old people often press their legs and stretch their tendons to prevent their legs from breaking later. In the park, we can often see some old people competing to pull their legs. Who can pull their legs high, and who can win people's praise. In fact, this method is very dangerous, so how to press their legs correctly? Let's have a look with Xiaobian.
Benefits of leg compression
1. Stretch the muscles on the back of thigh and buttock, promote blood circulation and increase the flexibility of joint. Young children's leg pressing can promote growth, young people's leg pressing can lengthen their legs, old people's leg pressing can move muscles and bones, prevent joint tendon aging and delay aging.
2. Stretch ligament, increase flexibility. Good flexibility can promote physical health and perfect body shape, reduce sports injury.
3. Leg pressing is a good warm-up. Before other formal training starts, pressing the leg is a good warm-up or relaxation exercise. Leg pressing can remove the rigidity of the body before exercise and improve the coordination between nervous system and muscle tissue.
Correct leg pressing method
1. When pressing the leg, the height should not exceed 45 degrees
Leg pressing is a kind of exercise that can be carried out anytime and anywhere, but if you don't exercise often, your muscles and bones will be stiff. It's easy to get hurt by jumping on the high rail. Therefore, for beginners, the height of the pressing leg should not be too high, and the angle between the two legs is about 45 degrees, which is the safest. It is not easy to fall and damage the joints.
2. Positive leg compression
The positive pressing leg is suitable for beginners. Put the leg on an object with the same height as the waist. The supporting leg should be vertical to the ground, the knees should be straight, the toes of the pressed leg should be upward and consciously hooked back. The upper body should move forward with force to press the pressed leg, and use the forehead to find the toes. It is worth noting that we must get rid of the bad habit of pressing legs, such as bowing head and changing face. Press for a few minutes before changing the other leg.
3. Side pressing leg
Side to side support, right leg support, toes slightly turn outwards, then put the left leg on the support, toe up, right arm up, left palm on the right chest. Straighten your legs, erect your waist, and press your upper body to the left. In this movement, we should pay attention to that in practice, the toes of the supporting legs are outstretched, the left arm is tucked in, the right arm is raised, and the head is extended backward. At the same time, the leg pressure should be increased gradually until the tip of the foot can contact the back of the head.
4. Back pressing leg
Stand with your back to the support and legs, with your hands akimbo or holding something of a certain height. Support the right leg, lift the left leg, put the instep on the support, and straighten the foot. Bend the upper body back and do the leg press. Practice for a few minutes before changing legs.