1. Warm-up: Before stretching, warm-up exercises such as jogging, skipping rope or dynamic stretching should be carried out for 5- 10 minutes to improve muscle temperature and joint flexibility.

2. Use the correct posture: It is very important to maintain the correct posture when stretching your legs. For example, when bending over leg press, keep the spine neutral and avoid excessive waist bending. At the same time, make sure your knees and toes are on the same line.

3. Breathing control: During stretching, keeping deep breathing helps to relax muscles and increase stretching effect. When inhaling, the body will expand in the outward direction; When you exhale, your body will return to its original position.

4. Gradually increase the stretching range: start from a lower stretching range and gradually increase to a comfortable level. Avoid sudden overstretching to avoid muscle injury.

5. Holding time: each stretching action should be held for at least 15-30 seconds to obtain the best effect. If you feel pain or discomfort, stop and adjust your posture immediately.

6. Balanced stretching: When stretching legs, don't ignore the stretching of other muscle groups, such as hips, abdomen and back. This helps to improve the flexibility and athletic ability of the whole body.

7. Relax after stretching: After stretching the legs, do some relaxing stretching exercises, such as ankle joint rotation and calf swing, which will help restore the flexibility of muscles and joints.

8. Maintain perseverance and patience: Stretching is a long-term process that requires constant practice and persistence. Don't expect to see significant results in a short time, be patient.