1, Height Selection: Choose a height that suits your height and flexibility. You can choose a lower height at first, and gradually increase your height with the improvement of flexibility.

2. Standing leg press: Put one foot on the leg press or railing, put your body weight on the foot of the leg press, and press forward to keep breathing smoothly.

3. Sitting posture leg press: Sit on the ground or a stable chair, put one foot on the knee of the other leg, grab the ankle with both hands, and go to leg press.

4. Side leg press: Lie on your side, with one foot on the outside of the other leg and your body weight on leg press's foot to keep breathing smoothly.

5. Stand lacing: Put one foot on the leg press or railing, put your body weight on the supporting leg, put your hands on your knees, and bend the lacing forward.

6, sitting lacing: sitting on the ground or a stable chair, one foot on the knee of the other leg, grasping the ankle with both hands, bending the lacing forward.

7. Ground lacing: Kneel on the ground or on the bed, put the heel of one foot on the knee of the other leg, and bend the lacing forward.

Leg press lacing has the following functions:

1, increase the flexibility of ligaments and tendons: leg press lacing can continuously stretch the ligaments and tendons of lower limbs, thus increasing their elasticity and reducing the possibility of injury. Promote blood circulation of limbs: leg press lacing can promote blood circulation of limbs, improve the occurrence of varicose veins and thrombosis of lower limbs, which is of great benefit to health.

2. Improve joint flexibility: Regular exercises such as leg press and lacing can stimulate muscles and joints, promote blood circulation, improve joint flexibility and range of motion, and thus reduce joint pain and stiffness. Prevention of osteoporosis: leg press, stretching and other exercises can stimulate the proliferation of bone cells and promote the absorption of calcium, thus preventing osteoporosis.

3, improve body posture: leg press lacing can increase muscle elasticity and ductility, improve body posture, make the body more straight and beautiful. Relieve fatigue: leg press lacing can promote blood circulation and increase the supply of oxygen, thus reducing the fatigue of the body. Improve the balance of the body: leg press lacing can increase the balance of the body and reduce the risk of falling.