1, riding a bike. Riding a bike or exercise bike can make the quadriceps and hind leg muscles around our knees stronger, increase muscle endurance, and is a good exercise to protect our knees. It is suggested that people who plan to climb the mountain spend three to five days a week for 20 minutes every day two or three months before climbing as pre-trip training. You will be surprised to find that your knees are not too sore after going down the mountain.

2. Stretch your legs. Using fitness equipment can exercise quadriceps well and increase muscle endurance. After sitting on the instrument chair, bend your knees and put your feet under the roller. Hold the handles on both sides of the chair with both hands, fix the upper body, then straighten your legs, raise them to the level of the chair, then relax and return to the original position. Repeat the movement of up and down 10 times, and do this for 3 times.

3. Squat down against the wall. Squat posture is very effective for knee muscle endurance training. After practicing, it is more appropriate to describe it with "the power of a horse is known from a distance"! How to squat correctly? First, the back is flat against the wall, but the feet should be about 60 to 90 cm away from the wall. Then slowly squat down with your back down until your body, thighs and calves are 90 degrees each. At this time, slightly adjust the position of your feet to shoulder width, and then keep this position 1 minute before getting up. This action should be done five times in a row, each time lasting a little longer than the last one, and the goal is to last five minutes for the fifth time.