Nowadays, more and more people feel knee pain, I didn't feel fitness before, but this year my knee suddenly hurts, and no medicine works, it doesn't hurt very much, it can be reflected in the process of exercise, for a knee is not good, how to train legs?
A person who wants to improve his physical fitness, but his knees are not good, leg training is a more difficult problem, because most of the movements of leg training require knee participation, and people with bad knees are easy to get injured in training, how should people with bad knees train their legs?
People with bad knees, when exercising, should first do an appropriate amount of warm-up exercises, such as fast running, jogging, skipping rope, etc., to increase the flexibility of the joints and reduce the risk of injury, and then choose some training movements that put less pressure on the knees
The first is a seated leg raise.
This exercise is suitable for training at home and in the office, and we can choose to sit on a chair, which must be strong, preferably made of solid wood. Place your hands on either side of the chair, then put your feet together and keep your legs straight, then slowly lift your legs until they are at a 90-degree angle to the ground, hold this position for 1 second, and finally slowly lower it again, repeat this 30 times, which will help to exercise the thigh muscles, and on the contrary, put less pressure on the knees.
The second type is a standing calf raise.
Stand on the flat ground, put your hands on your waist, put your feet together, and then slowly lift your heels until your toes support your body weight, hold this position for 1 second, and then slowly lower your heels, try to keep this posture for a longer time, do this exercise rhythmically and regularly, repeat 30 times, you can exercise your calf muscles, and you can protect your knees well.
The third type is the leg raise in the lying position.
This exercise can be on the ground or on the bed, we put our hands on our sides, keep breathing normally, then put our feet together, and finally slowly lift our legs until it is 90 degrees to the ground, pay attention to hold this position for more than 1 second, and then slowly lower the legs, so that it is repeated 30 times, and can be divided into multiple groups, which is very good for exercising the thigh muscles and less damage to the knees.
Huang Qiang crookedly talks about sports that for a person with bad knees, but also want to exercise, this is a very difficult choice, because every action is inseparable from the knees, to train the legs can not be separated from the knees, to train the waist is also inseparable, anyway, people with bad knees, it is very troublesome to choose sports, but there are still some sports, such as the above three sports are suitable, of course, you can also choose swimming, etc., in short, for people with bad knees, leg training is not a very easy thing, but as long as you choose the right training methods and movements, and pay attention to the appropriate amount and moderation, you can achieve the effect of exercising while protecting the knees, what do you think？
This article is the original article of the author Huang Qiang on sports, the information and ** material come from the Internet, if there is anything wrong, please contact the author to delete!