Effective exercises for the knees


2018-03-19 10:10:33




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When walking, squatting, ascending and descending stairs, running or during sports, the main burden falls on the knee. That is why exercises for the knees is so important in everyday life of each person. Of course, you can always go to the gym or hire a trainer, but if not enough money, you can start improving on their own.

Strengthening the knee joint is essential for athletes as well as pregnant women, the sudden weight on his knees falls additional load. On the other hand, regular exercise can help to get rid of side fat cushions that will make your legs more slender. Exercises for knees need and in diseases of the joints, and after severe injury or prolonged immobilization of a limb.

So, before you start training, you must warm up and stretch cords. To do this, lie on the floor and stretch your legs. On the inhale pull the sock from itself, and on the exhale, lift the feet and pull socks on itself. In this case, you should feel the stretch behind the knee.

Exercises for knee arthroplasty for osteoarthritis and other disorders:

  • Sit on a high stool so that the socks barely reach the floor. Now start to swing your left foot, raising and lowering it. As soon as you feel tension in the joint, change the leg.
  • Now you need to lie on a hard surface, straight leg. Raise your right leg off the floor so that the angle was approximately 30 degrees and hold in this position for 4 – 5 seconds. Slowly lower and repeat the exercise for the left foot. Knees be careful not to bend.
  • Stay in the same initial position, but above the floor lift both legs. Make them circular movements that resemble the Cycling. Start with a few turns, gradually increasing their number.
  • Now lie face down. Bend your left leg, trying to touch the heel to the buttocks. Now repeat with the other leg.
  • You need to sit on the floor and straighten the legs before him. Now grab hold of their fingers and gently pull the body forward to put chest on your feet or to touch the knee with nose. You'll feel a little soreness in the knee joints.

Exercises for the knees — remove the fat and return mobility


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  • To start stand over by the wall and rest in her hands. Rise on the toes and lift left leg off the floor. Go down and rise on toes, standing on one leg. Repeat 15 times and change the leg. During this exercise, the strain will not only the knee but also ankle joint — you can feel the burning sensation.
  • Now open your legs more than shoulder width apart. Put your hands on your hips. Do the 10 – 15 squats. Try to lower the body as low as possible — so that the buttocks were below the level of the knees. First, it will be difficult.
  • Straight back from her shoulders and lowering his hands on your waist. Right leg move a little to the side and put on a sock. Start to squat. The main weight of your body falls on the left leg and the right is used only to maintain balance. Run 15 – 20 squats, then switch legs.
  • Lie on the floor. Alternately raise straight legs so that between them and the belly formed a straight angle — first left, then right. Lower them to the floor in the same order. Do 20-30 repetitions.
  • Get on all fours, press your hands into the floor. Lift the left bent leg to the side. Repeat for 20 repetitions for each leg.

Remember that if you wish to achieve a visible effect, the exercises for the knees should be held regularly-at least 3-4 times a week. For great results combine the exercises with proper nutrition and care procedures. By the way, Cycling, swimming and Jogging are also significantly strengthen knee joints. If these exercises you intend to use as physical therapy, first consult a doctor.

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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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