Squat is known as "the king of strength training". As long as you are healthy and have no major injuries, you can definitely practice squats at the age of 40; Whether the knee joint is damaged depends on whether your movements are standardized and whether the amount and intensity arrangement are appropriate. ? Scientific training can strengthen the muscle strength of legs, waist, buttocks and other parts, especially the strength of legs, provide strong support and protection for the knee joint and avoid injury.

Strong leg muscles protect your knees just as strong core muscles protect your spine. Some people with knee injuries feel that they can't do leg work anymore. However, it happens that you need some lightweight or freehand squats to make your knees stronger during the recovery process. Squat is a golden trick that almost all practitioners cannot avoid. It is one of the most complicated and commonly used movements in fitness. Squat has a strong stimulating effect on the whole lower body and trunk, and can exercise quadriceps femoris, gluteus maximus, biceps femoris, semitendinosus, semimembranous muscle, erector spinae, piriformis, adductor muscle, gluteus medius, gluteus minimus and calf muscle. In addition, squat has a positive effect on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion.

When squatting, the thigh muscles are mainly responsible for straightening the knees, and the hips and the back of the thighs are responsible for stretching the hip joints. Ensure that the range of motion of the hip joint is larger than that of the knee joint, and use the hip joint to drive the knee joint to bend and exert force to experience the process of sitting back. This correct process will make your hip and leg muscles the main muscle groups. If bending the knee is the main stress process, it will increase the pressure on the knee. If the pressure is too high, it will increase the pressure on the knee. Cause unnecessary harm.

Don't let your knees exceed your toes when squatting. When the knee crosses the toe, the shear force acting on the patellar ligament is greater. Make sure your knees and toes are pointing in the same direction. Due to the weakness of quadriceps femoris, many athletes bend their knees involuntarily when standing, which brings excessive pressure to the medial ligament. Do what you can, the weight of squat is relatively large, don't blindly increase the weight, otherwise it may damage joints such as knees and waist. Make sure the upper spine is in a neutral position, avoid hunchback, and pay attention to your head when doing actions. The descending speed should not be too fast, and the squat should not be too low, otherwise it is easy to damage joints such as knees and ankles.