Normal time for leg press

For the elderly, if they can't sleep every morning, getting up and doing morning exercises is indeed a very good choice. In addition to jogging or practicing Tai Chi, you can also do leg stretching to exercise. But you must do it according to your physical strength and don’t demand too much results, otherwise your body will not be able to bear it. Many elderly people do not understand this principle. They always want more obvious results, so the intensity of exercise is higher and they do not control the time of leg stretching well.

Stretching the legs is a very good physical exercise in itself, but if you do it at the wrong time, it is very likely that you will get half the result with twice the effort. Therefore, it is very important for people who like to exercise, especially stretching their legs, to master the timing of stretching their legs.

When you wake up in the morning, stretch your legs first, then stretch them for about 10 minutes. Of course, everyone's body flexibility is different. For those with good flexibility, do it three to five times a day, each time for about 10 minutes. If you have poor flexibility, you should stretch your legs less at the beginning, just 50 times for each leg at a time. After a long time, you will gradually adapt and can stretch your legs more than 200 times at a time, practicing in the morning and evening.

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 your supporting leg perpendicular to the ground, straighten your knees, point the toes of the leg being stretched upward and consciously hook them back, and move your upper body forward with force to make the leg being stretched 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. Straighten the stretched leg and the supporting leg, 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.

Through the introduction of the above content, we can understand that the time for stretching the legs is very particular, usually it is about 10 minutes each time when you wake up in the morning. Knowing these, people who like to stretch their legs don’t have to worry about stretching for a long time without achieving any exercise effect.