How to exercise quadriceps in seniors, how to exercise quadriceps

There are many ways to do quadriceps exercises, and most of them are designed for young adults. Middle-aged and elderly people have osteoarthropathy due to wear and tear of the knee joint. This disease is mostly manifested by knee pain when walking, sometimes accompanied by swelling of fluid in the knee capsule.

The patient is sitting in a chair with both feet on the floor so that the toes of the affected side are pressed against a fixed object (eg, table leg, wall). Extend your knees firmly so that the toes are fixed at the top of the object. (Note:.)

The heel cannot be lifted. Then relax, once, repeatedly. The length of time should be controlled.

Again, it should be noted that every time you extend your knees, you must let the thigh muscles tense and then relax.

If you have difficulty in operating, you can also sit on a chair and repeatedly press the brakes with the foot of the affected side, and the thigh muscles must be tense and relaxed every time you move.

This method not only exercises muscles without wearing out the joints, but also aids in the absorption of joint effusions.

Walking more is the best way to do this.

Ask the master how to exercise without hurting the patella, and plump up the quadriceps. Middle-aged and elderly people have a leg extension movement, and the rectus femoris always uses the patella. Unless you can use only the intermediaus femoris and inside and out.

The quadriceps muscles are made up of four heads: rectus femoris, vastus lateralis, vastus medialis, and vastus intermediaus. Its role is mainly to extend the knee joint, so the main exercise is some knee extension exercises, such as cycling, that is, bending and extending the knee joint is the best, if you go to work by car or drive yourself, you may wish to change yourself to ride to work There is also swimming (especially breaststroke for you), swimming is a whole body coordination exercise, in the water through the flexion can also get a good exercise, through the spring heng swimming can also increase the flexibility of your body.

The above are two kinds of good sports, and there are many ways to exercise in life now, such as the treadmill in the fitness model room, and the mountaineering at a moderate height.

I hope you can recover soon and hope you are satisfied!

I recommend a book to you, "NBA Strength and Conditioning Training: 122 Exercises Designed by Experts" I will follow the above now, but I am not a professional athlete, and I hope it can help you.