Anti-aging exercise prescription for white-collar men

　　Prescription 1: Weight-bearing kicks
　　
　　Practice method:
　　
　　1. Stand upright with one leg supported (a support can be used if you are weak), tie a sandbag or other heavy object to the other calf, and perform a front kick. The height of the kick should form a right angle with the upper body. After kicking 5-10 times, switch to the other leg and continue.
　　
　　2. The preparation movements are the same as method 1, but instead of kicking forward, kick to the side of the body. The bigger the kick to the side, the better. After kicking 5-10 times, switch to the other side and kick three times each.
　　
　　3. It is slightly different from the above method: it is not kicking, but flexion and extension. The specific method is to sit on a high stool, hook dumbbells on your feet or hang other heavy objects, or tie sandbags to your calves. The upper body should naturally hold your chest slightly, with both hands on both sides of the high stool. The non-weight-bearing legs naturally droop, and the weight-bearing legs should do flexion and extension exercises. After 10 times of flexion and extension, switch to the other leg, and exchange the legs 3-4 times.
　　
　　Requirements: When doing front kicks and side kicks, the legs should be straight, do not bend the knees, and the upper body should not move; when doing high bench flexion and extension, the upper body should not move, and the knee joint should be used as the axis to perform flexion and extension movements.
　　
　　Function: Mainly develops the strength of the calf and thigh quadriceps muscles.