What movements do people practice regularly, and the knee strength will be good?

People who regularly practice squats and zama steps will have good knee strength.

People who regularly reduce the force on their knees have more protection for their knees.

People who regularly ride a bicycle to exercise will have very good knee strength.

The first movement, leaning against a wall or other leaning object, leaning on them, so that your back has a leaning point, and then slowly squatting down to practice squats. This method is very suitable for people who usually do not exercise, it disperses a part of the weight of the body, so that our knees will not hurt so much, and at the same time, this action can also exercise our leg strength very well, and over time the leg strength is also strong, and this action will not hurt our knees, it can be said that it is the best of both worlds!

The second movement is slightly more difficult than a squat against the wallIf you usually exercise, you can try to practice more squats and do more squats, which can also exercise our leg strengthAt the same time, by moving our knees, our knees will not be injured, but this action should be carried out slowly, if you squat quickly and get up quickly, it will be counterproductive, but because we have been rubbing our knees, our knees are overwhelmed, and our knees are injured.

The third movement, which is suitable for people who often exercise, is the one-legged squatThis action is also a test of our leg strength, because the knee is on the leg and surrounded by the leg muscles, so exercising the leg strength is also protecting our knee from injury.

If you don't have any sports experience, it is recommended not to try this action, because this action is a test of the balance and coordination of the whole body, if you don't have a strong ability, it's not as simple as hurting your knees, but it may hurt your whole person, such as foot breaches, thigh muscle strains and so on. So if you're still a beginner, don't try it lightly. All three of these movements can help us to strengthen our knees, but the most important thing is to persevere.

If you do squats regularly, the strength of this knee will be very good.

People who practice squats or jumps regularly will have good knees.

People who regularly practice weighted squats will have good knee strength.

If you have knee discomfort, you must pay more attention to what movements can be practiced and what movements cannot be practiced. A set of scientific knee training plans should be systematically arranged.

First of all, after we understand knee pain, the first thing to practice is the muscles of the soles of the feet and buttocks. Previous scientific studies have found that exercising the hip muscles and the ankle muscles of the soles and ankles will have a better effect on knee pain, the structure of the knee, the knee joint is composed of the thigh bone and the calf bone, so who is the distal end of the thigh and calf? The distal end of your calf is the ankle joint of your foot in the ball.

Yes, when you don't have enough strength on the ball of your foot, the pressure falls on your knee, so who is the distal end of your thigh bone? It's your hips, your hips. So when your gluteal muscles are weak and the distal thighs are unstable, it will cause pressure on your knees, so when our knees are uncomfortable, the first thing we should practice is the strength of your hips and soles of your feet.

The second point is which actions are not suitable.

For example, those movements that simply rely on the quadriceps muscles, such as a straight leg raise, or a squat against the wall, because these movements, you don't use your hips and the back of your thighs to exert force, we have to use our hips to rotate our big boss to reduce the knee buckle. When it comes to simple strength training for quadriceps, this small detail is usually overlooked.

Then you need to arrange a systematic and scientific knee training plan. The first thing to practice is the single-joint muscle force, for example, to practice the strength of the side leg and the ball of the foot, then we have to practice four to six weeks after the middle school stage, that is, to practice squats and deadlifts, if you practice these multi-joint power patterns of the legs, and then practice lunges and single-leg deadlifts, which are single-leg support movements. Therefore, knee training is divided into three stages: primary school, middle school, and university, and the requirements of each stage are different.

Personally, I think spinning and single-leg squats, swimming, and yoga movements can play a role in strengthening the knees, and I think that running and skipping rope are avoided as much as possible, which cause certain damage to the knees and cannot achieve the desired effect, as well as some difficult exercises, such as sit-ups and push-ups, I think these are not able to strengthen the knees.

You can sit on a chair, use your legs to clip a yoga ball, stand in a mountain position, push the ground with one foot, try to stay away from the ground with the other foot, hip bridge, these movements can help strengthen the knees, don't do skipping rope, because this exercise is very bad for the knees, and the pressure on the knees is also relatively large.

Can practice swimming, badminton, cycling, elliptical machine, yoga; Some jumping new sports, such as jumping rope, strenuous running, high leg raises, high jump, long jump.

The more stressful movements on the knees are squatting or kneeling.

The knee is the largest and most complex joint in the human body, and the knee joint belongs to the hinge joint, which is one of the few joints in our body that can only move in one direction. The knee joint is the largest weight-bearing joint in the human body, and the average weight of a normal person's knee joint can be 35 kg. The more weight you bear, the more likely the articular cartilage is to wear out, the tendons are more likely to be injured, and the knee joint degenerates faster.

When people are squatting and kneeling, the pressure on the knees is about 800 pounds, so it is necessary to pay attention to the protection of the knee joints, and you need to do warm-up exercises in advance when exercising to relieve the pressure on the knees. When the knee is under high pressure for a long time, the cartilage will be worn out, and when the cartilage is damaged, the knee joint will be damaged and will lose protection, and people will feel pain. In ordinary life, people try to avoid squatting or kneeling.

Ways to protect your knees

The knee belongs to the bone class, and the most common and important substance of the bone class is calcium, so to protect the knees, you can add more calcium in life, and the more calcium will be the strength of the bones. Calcium is the most important mineral for bone strength. You can get the calcium that your body needs through food.

In normal times, we can eat more milk, sardines, almonds and other foods to supplement calcium, which can meet the calcium needs of our knees.

The best way to protect your knees is to exercise properly. Although it is said that the knees are used a lot, the more wear and tear there is, it is still possible to protect the knees through a certain amount of meditation and exercise. Swimming is a great way to protect your knees.

Because swimming exercises almost every muscle and joint in our body, it can strengthen the muscles around our bones and joints, reduce the stiffness of the knees, and play a role in protecting the knees. In general, half an hour of swimming is enough.

For people whose knees are not very good, they must pay attention to the way of exercising and choose the way that suits them to best protect their knees. Sports such as flat walking, swimming, badminton, and cycling are not large, but the exercise intensity is sufficient, which is more suitable for people with poor knees to exercise.

You can walk more on the flat road during your leisure time, and you must pay attention to turning your knees before walking around to prepare for warm-upThe pace of walking should not be too fast, so as to avoid aggravation of knee injuries. Pay attention to the time, it is best to be between thirty minutes and half an hour each time, and it is best not to walk on the treadmill, which is not very good for the knees.

In addition to walking, badminton and swimming are two sports that do not cause knee wear. Badminton is a sport that protects the mobility of the knees, avoids paralysis caused by bending when not exercising, ensures that the knees do not stiffen and discomfort, and is also a great help for the recovery of body mobility.

When swimming, not only can the body be exercised, but also because the weight bearing of the joints in the water will be effectively reduced, which can protect the knees from injury. And the breaststroke stroke should be the most protective for the knees, and the more complex strokes such as the butterfly stroke are not recommended.

If it is not suitable for the above sports indoors, then skipping rope is a more recommended exercise. As a more common indoor aerobic exercise, skipping rope not only does not hurt the knees, but also has the advantage that it is relatively easy to get started, and all aspects of the body will be exercised when jumping rope.

Nowadays, most of the causes of knee pain in young people are knee joint pain caused by poor postureUsually we must pay attention to exercise or use hyperthermia to promote blood circulation, so as to effectively avoid the secondary damage to the knee caused by knee hydrops.

People with bad knees should often do some squatting movements, which can strengthen the bearing capacity of our knees.

People with bad knees should always activate their joints. It's good to do some bouncing exercises to strengthen your knees.

In this case, you still have to pay more attention to rest, there is no good way to exercise, just rest more. Try not to climb the stairs.

People with bad knees, when choosing an exercise method, must choose a way that the range and intensity of movement are not so large.

People with bad knees should not exercise to avoid knee injuries, and can choose yoga to exercise their bodies.

People with bad knees should choose some exercises that don't have a lot of motion and don't exercise for too long.

People with poor knees should warm up before exercising, such as doing wrist and ankle exercises.

If you feel that you have a bad knee, try not to try to exercise your knee, otherwise you are more likely to get injured.

Can people with bad knees still exercise? Keep these 3 points in mind.

I think people with bad knees can enhance the training of their joints.

People with bad knees should do squatting movements to strengthen knee exercises.

People with poor knee joints should exercise less.

Exercise does not hurt the knees, and is suitable for fat loss exercises for babies with poor knees or large bases.

If you have bad knees at home, how to exercise your knees?

Taking time to stretch and warm up before starting a strenuous workout is a great way to keep your knees strong, or you can do exercises specifically for your knees

1. Stand with your left foot around your right foot and stretch your arms on your head. Do your best not to bend your knees and lean your upper body to the left. Repeat the opposite movement, standing with your right foot around your left foot and leaning your upper body to the right.

2. Sit on the floor and straighten your legs forward. Cross one leg over the other leg and keep your chest as close to your knees as possible for a few seconds. Repeat with the other leg.

3. Fitness ball squeeze squat: Put the fitness ball between the thighs and squeeze. Slowly squat down to your knees at 90 degrees. Do three sets of 10 reps.

4. Stride lunge: Take one leg forward and lower your body until the knee of the hind leg almost touches the floor. Bring your back leg forward and repeat this motion. Do three sets of 8-10 reps.

5. Strengthen the hamstrings through step training. Use one leg to climb onto a sturdy box in front of you, then switch to the other. Repeat up and down with both legs. This exercise can be done with dumbbells. Do three sets of 15 reps.

6. Skipping rope. The right way to jump is beneficial. You may want to start by facing the mirror to make sure your knees are slightly bent. To make your knees stronger, keep your knees in a half-squat position.

7. Do low-impact aerobics, and over time, your knees will be strengthened. Try some rewarding activities such as: yoga, swimming, walking, and cycling. If you try higher-impact activities after that, your knees may become strong enough.

Side lunges, micro-squats, back hooks, sliding against the wall.

1. Side lunge.

Side lunges also help the body stabilize while training the muscles around the knees.

Step 1: Stand with your feet together and fold your hands in front of you.

Step 2: Squat to the left with your right leg straight and extended, and fold your hands in front of your chest at the same time.

Step 3: Get up and squat to the right with your left leg straight and repeat 30 times.

2. Micro-squatting. Step 1: With your hips back and your back straight, fold your hands and place them in front of your chest.

Step 2: Bend your knees slightly about 45 degrees, stay for 1-3 seconds and get up.

Step 3: Repeat 30 times.

3. Hook the legs back.

Step 1: Prepare a yoga ball, lay your upper body on the ground and place your legs on the yoga ball.

Step 2: Inhale, lift your hips, and straighten your feet while bringing the yoga ball out.

Step 3: Exhale, retract the yoga balls with your heels inward, and repeat 30 times.

4. Slide against the wall.

Objective: To strengthen the muscles of the anterior thighs and the tissues and ligaments of the upper kneesPractice: Stand about 40 cm away from the wall with your back against the wall and your legs straight and your entire back against the wall.

Place your hands against the wall for support, as shown below; Slide slowly until your knees are at a 30-degree angle to the ground; Hold the position for 10 15 seconds, then return to the starting position. Repeat at least 5-10 times.

Note: Do not pass your knees past your toes during the slide. If your knees are over your toes, adjust your body distance from the wall.