This group of movements, that is, protecting the knees, can also lose weight. If one day you suddenly want to lose weight, I think the first exercise you choose must be running. Ask your close friends, and their answers may be surprisingly consistent with yours. It's all about running. Running is basically deeply rooted in people's hearts. I remember when I was at home as a child, my mother always urged us to go out for exercise. The first choice is running. But incorrect running will bring serious injuries, such as knee wear; So how to lose weight effectively without hurting your knees?

Compare the human body to a machine with many parts, then the knee joint is this wheel, and this wheel is the most worn in the machine, and so is the human body. The life span of the knee joint is only 70 years, but if it is not protected, it may not last for 30 years, which is why many 39-year-old young people will have knee joint diseases. At the age of 30, the knee joint begins to age, which easily leads to the wear and tear of articular cartilage and meniscus, resulting in pain, so the knee joint should be maintained as soon as possible.

This group of movements can not only lose weight, but also protect the knees to some extent. This set of movements needs tools: a chair, a elastic belt, a slipknot that won't loosen, and one end of the slipknot is sleeved on the leg of the chair for later use. Everybody study together ~

1. Stand and stretch

The practice is as follows:

A. After the chair and the stretching belt are put away, first stand with the left leg close to the chair, pull out one end of the stretching belt, put it on the right leg and stand upright;

B put your left hand on the back of the chair, your right hand rested on your hips, your spine was straight, your back was straight, your shoulders were open, and your legs were straight.

C. Start pulling the stretching belt from the right leg to the upper right, raise the height to the position of the left knee, and repeat stretching for 50 times.

D, taking the right leg out of the stretching belt, turning backwards, putting the right leg close to the chair, putting the left leg into the stretching belt, and repeatedly stretching for 50 times;

E. Hold the back of the chair with one hand and akimbo with the other, and keep your body straight during the practice.

2. Seat kick

The practice is as follows:

A. Sit in a chair with your back straight and your legs naturally on the ground. First, put your left leg in a stretching belt to prepare;

B. Hold the chair with both hands, with the shoulder clip sinking and the waist extending;

C. Lift the left leg, stretch it upward and straighten it, while keeping the back straight, and repeat it for 50 times;

D change the right leg and put it in the stretching belt, and lift the leg again for 50 times.

Sit up straight and stretch.

This action needs to prepare a blanket, a fitness mat, lay the mat flat and roll the blanket into a roll to prepare.

The practice is as follows:

A. Straighten your legs forward, sit on the mat, and lay a rolled-up blanket on the knee socket to prepare;

B. Start to lean back, support your body with your hands at the back of your body, with your fingertips facing back;

C keep your back straight, open your shoulders, lift your right leg and stretch upward, while keeping your body and legs straight and your knees up. Repeat 50 times.

D. Change the right leg and repeat 50 times.

The above actions, the left and right legs are repeated 50 times, a total of 3 actions, each action 100 times, taking about 1 hour. Practice hard ~ ~