Facing the horizontal bar, the distance is moderate, and the ankle can be raised on the horizontal bar. Stand naturally and relax your lower limbs. Gently lift one foot, put it on the horizontal bar, keep your upper body upright, chest out and abdomen in. The upper body bends forward slowly until the muscles at the back of the thigh feel tight and the upper body can't move forward any more. Hold this position for 20-30 seconds, and then recover.

In the process of action, we should pay attention to six points:

1. Breathe normally, don't hold your breath.

2. Be sure to stand firm and hold your knees or horizontal bar with your hands to avoid falling.

Do what you can, it is best to press the lowest bar first to avoid pulling muscles. If you can easily complete the minimum, then switch to middle school.

4. The movement should be slow and not too strong, so as not to damage the muscles and bones of the waist and legs.

5. The left and right sides should be symmetrical, and the left leg should be pressed as much as the right leg.

6. Don't finish exercise immediately after leg press, but also do some kicking exercises to relax and adjust.