Take the classic squat as an example. Keep your feet shoulder width apart, hold dumbbells with both hands, and avoid the five fingers on the same side to adapt to the reduction of resistance. Of course, in this process, the center of gravity should be placed on the palm of the front foot in the middle, and the hips should be forced backwards, just forming a triangle to bear the pressure. Remember not to press the sacrum.
When overcoming the resistance, the quadriceps femoris and gluteus maximus exert force at the same time until the knee joint is straight and slightly bent. Never tighten your knees to avoid locking them. If the weight at this time is not appropriate, if it is too big, the quadriceps and hamstrings around the knee can't bear this weight, then your body will make its own protective mechanism, that is, the knee joint is locked. This will involve the bone, that is, the knee, and will rub the femur, patella and tibia. Only in this way, the knee will definitely be worn or there is a risk of injury.
Other training, such as leg bending, hard pulling, running and jumping, aerobic training, and even walking and standing, should avoid excessive stretching and locking of the knee joint. Try to mobilize the leg muscles to bear the weight and pressure.
Therefore, in our training, often a very inconspicuous detail will lead to changes in the results. We should constantly explore and learn in daily training to achieve better training results, have better health and enjoy life.
Warm up fully and then have a good training method. The combination of groups, subgroups and intervals, and the group load should be reasonably matched according to your personal situation. You'd better ask an experienced coach or an old bird in the gym to take a look at it for you. It's safer this way Don't blindly do high-load and high-frequency movements, and don't do irregular movements that will damage joints. In order to train better, you must pay attention to protect yourself. Finally, persistence is the truth. No matter how good the plan is, it must be effectively implemented to wish you a happy life.
1, the protection should be done well, and it can be fixed with knee pads to reduce the risk.
2. Find a good partner, supervise the action and provide guarantee.
3. Do a slight warm-up exercise before practice.
4, step by step, standardized actions, can not be rushed.
I have some ideas about how to exercise my legs without hurting my knees! Do proper regular exercise every day and do what you can! Do some swimming, cycling and other sports. Do some leg lifts to avoid quick leg lifts. Make full warm-up preparations before exercise, and use some cold protective gear when necessary! The imperfect places are welcome to add!
Basic countermeasures—
1. Lie down and practice-kick the air.
Step 2 practice swimming in the water