I strongly recommend the most suitable fitness exercise. Friends with poor knee joints at the beginning should never do fitness exercises such as climbing stairs, squatting and hula hoop. Here I'd like to introduce some postures that can be trained at home without damaging the kneecaps. Straight leg elevation training can exercise the muscle tissue around the kneecap; Specific methods: Lie on your back, hold your body steady with elbows, bend your left foot, straighten your right foot forcibly, hook the soles of your feet, and slowly extend your legs upward until your heels are raised to a relative height of 15 cm. After staying for at least five seconds, learn to put them down slowly.
Repeat 10 for the other leg. Cycling can improve the muscle energy of thigh root (thigh root muscle is strong, knee joint is strong); Second, it can promote the circulation system of joint fluid of lower limbs and promote basal metabolism. The distance or duration of riding can be determined according to your physical condition, so it is easy to master. The body is parallel to the road surface in water, and the weight of each joint is least damaged by the buoyancy of water. At the same time, water fitness exercise is also beneficial to stimulate the metabolism of joint fluid in theme activities.
Therefore, swimming can reasonably maintain the kneecap and is the most satisfactory exercise method for joint sprain. The above three methods are all leg training methods. If the knee joint is not very good, please don't do fast and intense fitness exercises such as climbing mountains and jumping! I have been exercising for a long time, but I have some minor problems with my knee. Practice has proved that it is feasible to exercise according to the above methods. Squat is a very good posture with many joints and muscles, and it is the first posture for lower body exercises. Not only can you exercise the muscles of your feet, but you can also exercise the muscles of your hips.
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