Don't do leg-related movements and equipment suggestions (a series of bouncing and leg-loading movements such as weight-bearing squat, squat, hard pull, weight-bearing lunge, leapfrog, skipping rope, jogging for a long time, running fast, etc.)

These movements will cause serious wear on the knees, especially when the posture is wrong.

However, knee injuries also require restorative exercise.

No matter what I say, I must follow the doctor's advice! ! !

Because the doctor can see your condition, even the film of your knee, and know what your ass is damaged. All I said was advice, but I couldn't do it: look, smell and ask.

First of all, warm-up: stretching the whole body muscles, (one ***3-5 minutes)

Six groups squat, each group 12 times.

Don't burden! ) Feel the strength of thighs and hips, and stop immediately if your knees hurt (indicating heavy weight or more times)

Squat with arrow: 2 groups *30 times

Don't burden! ) Feel the strength of thighs and hips, and stop immediately if your knees hurt (indicating heavy weight or more times)

After you get used to it, you can regain your knee strength by slowly gaining weight.