How can I strengthen my knees?

To exercise knee strength, the following three steps are the simplest, most effective, and feasible to maximize the moderate intensity of the knee joint. Step 1: Sit on the floor with your back straight and your right leg stretched forward, your left knee bent and your foot flat. Stretch your right leg as straight as you can and press down firmly, hold for 10 seconds and relax.

Step 2: In the same position as the first step, raise your toes, raise your right leg up to about 15 cm, hold for 6 seconds, and lower your right leg. Step 3:

Sit in a chair with your feet flat on the floor, straighten your right leg forward, lift your right foot until your thigh is parallel to the ground, hold for 6 seconds, and then lower your right leg. The above movements are completed in two groups, each group is completed 10 times, 3-5 times a week.

You can choose swimming, you can choose pull-ups, you can choose push-ups, you can choose running, you can choose jump rope, you can choose jogging, you can choose square dancing, you can choose fitness equipment, such as elliptical machines. But be sure to pay attention to the timing of exercise and exercise.

At this time, you can choose to square dance, you can turn hula hoops, you can jump rope, you can run, you can swim, you can strengthen special training, such as push-ups, sit-ups, to cause up.

Jumping on one leg, resistance cycling, running in the water, kicking shuttlecock, and walking are all exercises that can build the strength of the legs, but they will not hurt the knees.

Squats are possible, which is especially suitable for ordinary people, to build muscles, without hurting the knees and without the use of assistive equipment.

1. Quadriceps exercise

In the prone position, bend one leg to the hip, hold the ankle with both hands in reverse (or wrap the towel around the ankle), gradually pull the lower limb towards the hip, and hold this position for 5-10 seconds, then lower, alternating legs. Repeat 10-20 times.

2. Push and rub your thighs

Sit on a chair with your knees flexed, attach the palmar finger surfaces of your hands to both sides of your left (right) legs, and then push and rub 10-20 times along both sides of your thighs to the knee joint, alternating between your legs.

3. Finger push the calfSit on a chair with your knees bent and your legs slightly apart, place the muzzles of both hands on the inside and outside of one knee, then press your thumb together with the other four fingers, and push your fingers along the inside and outside of your calf as far as you can to reach your ankle. Repeat the finger push 10-20 times, then repeat with the leg switch.

4. Pat your knees around

Sit on a chair with your legs bent, your feet flat on the floor, and try to relax your legs, make fists with both hands and gently pat around your knees about 50 times with your left and right fists.

Recommendations: Here are three exercises that can effectively protect the knee joint and reduce knee pain. Choose two of them and repeat them 15 times a week 2-3 times a week for optimal results.

1.Hamstring flex exercise Take an elastic rubber band and tie it to the leg of a post or heavy piece of furniture with one end stretched at the ankle of one foot. Stand facing the post, keep the bands taut, slowly lift your legs back until the muscles in the back of your thighs feel slightly warm, then slowly lower them, and so on.

Note: When raising a leg, it should be the legs, not the hips, that move. 2.

Straight leg up: This technique exercises the quadriceps and gluteal flexors. Straighten your legs, lie face up, slowly lift one leg straight up, count for 15-20 seconds, and then slowly lower it. If you need to increase the amount of exercise, you can add an object weighing 1 kg to the ankle first, and then increase it in order until it increases to kg.

3.Squat against the wall Stand with your back against the wall with your heels 1 foot away from the wall, place a ball (which can be a basketball or soccer ball) between your knees, clamp the ball, and slowly squat along the wall until your knees are at a 90-degree right angle to your calves. Because the back is against the wall, it supports a part of the weight, and the knee is relatively less stressed, so the exercise intensity is comfortable for the human body, count silently for three seconds, and then slowly straighten the body.

Knee exercises focus on the quadriceps muscles, but they also vary from person to person.

5 exercises for knee pain, old injuries, and knee movement pain to relieve knee pain.

The first action is cycling, which is a good way to exercise the knee joint, and the second action is swimming, which is also good for knee exercises, which can exercise the basic part of the legs.