We can often see that many people around us often have leg pains after middle age, and it is no problem to go to the hospital for examination, but it has a great impact on their quality of life. In fact, this is all because of the increase of age and the loss of leg muscle strength. We all know that muscles are the basis of protecting bone joints. If the skeletal joints are not protected by muscles, it will soon lead to the loss of skeletal nutrition and the increase of joint wear. After middle age, the strength of muscle tissue will gradually degenerate, and the protective effect of skeletal joints in legs will gradually weaken.
Legs are the pillars of the body, supporting the whole weight of the body. As long as the muscle strength of the leg begins to deteriorate, joint wear will increase immediately, leading to the most common joint pain of the leg in China. Therefore, you should protect your legs and knees when you are young. In addition to keeping warm in daily life, we should also strengthen the leg muscle strength scientifically. As long as your leg muscle strength is strengthened, its degeneration time will be prolonged and delayed. Although we can't stop its degeneration, we can delay it, so as to avoid the problem of leg pain, and even if you reach middle-aged and old age, you can still walk like a fly after your leg strength is strengthened.
Here's a set of exercises about hips and legs. This group of movements is not only shaping the position of hips and legs, but also strengthening the strength of hips and legs. This is a perfect training action. When training the lower body, no matter whether you practice hips or legs, you will participate at the same time, so the training of hips and legs is usually completed in one training day. During training, do 3-4 groups for each movement, and leave a rest time between groups, preferably not less than 60 seconds and not more than 120 seconds.
The first is the warm-up action of moving hips, including the actions of two moving hips, which are all done by the body's own weight. First, do the reverse stride for two groups, each group (each side) for 15 times, and then do the side leg lift for two groups, each group (each side) for 15 times.
Action 1: Do squats with two dumbbells, and choose the dumbbells with appropriate weight to complete. The weight used is gradually increasing. You can increase the weight of each group or two groups once, and each group can do 12-8 times. Pay attention to the form of action, squat to a certain extent and then return, keeping this range.
Action 2: Hold the fitness chair with your hands, and lift your legs to the side with dumbbells, starting from one side and doing it to both sides. In this action, hold the dumbbell by hand, so that it can bear the weight on one side of the thigh, and then lift it to the side. The weight used can be gradually increased, and each group or two groups can increase the weight used once, and each group can do 12- 10 times. Pay attention to the movement range of the action.
Action 3, the body relies on the flat fitness chair and uses dumbbells to do one-legged hip push. Note that this action starts with one leg on one side, and the other leg keeps stepping on the ground. Both sides should be completed. Pay attention to the range of push-ups and use your hips to exert more force. The weight used is gradually increased, and each group or two groups can increase the weight used once, and each group can do 12-8 times.
Action 4: Take a big step with two dumbbells. This action must pay attention to the angle between the legs and the descending range of the legs at each step. Start from one side and complete each side. The weight used is gradually increasing. The weight of each group or two groups can be increased once, and each group can do 12- 10 times.
Action 5: Use two dumbbells to pull hard, and pay attention to the form of action. The upper body will return after the dumbbell drops to a certain extent, and the weight used will gradually increase. You can increase the weight of each group or two groups once, and each group can do 12-8 times.
Action 6: Kick back with dumbbells. This action is not suitable for heavy weight. Hold the dumbbell with your thighs and calves, start from one side and end at each side, and you can finish the back kick. Pay attention to the range of the back kick, and the weight used will gradually increase. The weight of each group or two groups can be increased once, and each group can do 12- 10 times.
Action 7: Lift the dumbbell to do a squat, grab the dumbbell with one hand, pay attention to the position and action form of the dumbbell, and return after falling to a certain extent. The weight used can be gradually increased, and each group or two groups can increase the weight used once, and each group can do 12- 10 times.