Does the mountaineering machine hurt your knee? Generally speaking, as long as the mountaineering machine is used correctly, it won't hurt your knees, and it can also help you keep fit and lose weight effectively. Although it is not as fun as outdoor rock climbing, the exercise effect of the mountaineering machine is still very good.
The mountaineering machine requires higher leg strength, so it is necessary to master the correct use, otherwise it is still possible to hurt your knees. The design principle of mountaineering machine is based on the action of climbing stairs in our daily life. So when we climb the stairs, the quadriceps femoris in the front of the thigh, the hamstring and gluteus maximus in the back of the thigh will all participate in the exercise. However, when we go up and down the stairs, the pressure on our knees will be much less than when we really climb the stairs. This kind of exercise is very safe and reliable for friends with poor knee joints.
Mountaineering machine is a very effective way to exercise, so it will not only hurt your knees when used correctly, but also play a certain role in exercising your knees. Generally speaking, people's knees will not hurt too much when going uphill, but they will hurt easily when going downhill and down stairs. When using the mountaineering machine and treadmill, as long as you run correctly and pay full attention to your knees, you won't hurt your knees when you land. In short, no matter whether you choose a mountain climbing machine or a treadmill, you can exercise and strengthen your physique. If combined with a reasonable diet, the weight loss effect will be very good.
Teach you five methods to protect your knees and warm up in advance.
Warm-up before climbing machine exercise can effectively adapt the body to the next exercise. In fact, no matter what kind of exercise, warm-up before exercise is essential. Before mountaineering, warm up your leg muscles, such as jogging for a few minutes, stretching your legs in situ, leg press and other exercises that can make your leg muscles move, and do it for 5- 10 minutes.
2. The step size should not be too large
When using the mountaineering machine, you must do what you can, especially for beginners. When exercising with a mountaineering machine, the stride length should not be too large, which may increase the chance of knee injury. Do it at a pace that you can bear, pay attention to the actual situation when setting the slope, and don't set the slope too big.
Step 3 make sure the posture is correct
When using a mountaineering machine, posture is very important. Only by ensuring the correct posture can you protect your knees. When your legs are constantly moving back and forth on the mountaineering machine, don't twist your legs left and right, and be careful not to throw your feet outside. The basic posture of the mountaineering machine is: hold the handrails on both sides with both hands, look forward, blow your head and hold your chest out; Try to keep your center of gravity stable during exercise, don't shake back and forth, and keep a stable rhythm and breathing; Most importantly, don't bend your knees more than 90 degrees when doing pedaling exercise to avoid wearing your knees.
Step 4 wear the right shoes
Besides sports, sports equipment is also very important. It is best to use sports shoes in mountaineering. When doing mountaineering, don't go barefoot or wear shoes and slippers, which will also increase the impact on the knee and cause knee joint injury.
5. The time should not exceed 40 minutes.
The intensity of the mountaineering machine is still relatively large. In order to protect your knees, you must pay attention to moderate exercise. Generally, climbing machines insist on exercising for 20 minutes, which can have better exercise effect. If it's just to keep fit and improve heart and lung function, just exercise for about 20 minutes; If the purpose is to lose weight, it is best to control the exercise time within 40 minutes. If the time is too long and the intensity of exercise is too high, the probability of knee joint injury will also increase.