Women's sports don't hurt their knees and keep fit. Exercise is good for our health and many other aspects. Everyone will improve their physical condition through exercise in life. Here are some ways for women to keep fit without hurting their knees.
What exercise can women do to keep fit without hurting their knees? 1 Knee joint injury is usually caused by long-term weight-bearing of the knee joint, which leads to joint degeneration. After strenuous exercise, it will lead to acute joint injury. In order to avoid not damaging the knee joint, we must do weightless exercise, so that the knee joint will not be stressed and the joint injury will be very small.
1, go flat. You can walk and jump on the flat ground. Before walking, you can do warm-up exercises and kneel down. Pay attention to lifting and putting down gently when walking, so as not to damage the knee joint. It's best not to walk fast or walk on the treadmill, which will do great damage to your knee joint.
2. Swimming. If you can't swim, walking in the water is also a good exercise.
3. ride a bike. Riding a bicycle will not only cause no load on the knee joint, but also help to restore and maintain the function of the knee joint.
4. Practice yoga. Don't do too difficult movements when doing yoga, otherwise it will increase the burden on your knees. Doing more squats and squats will help strengthen your knees. It should be noted that there is a limit to everything and you can't go too far. You can achieve the exercise effect by doing it for one or two hours every day.
What aerobic exercises do you have that don't hurt your knees?
1, swimming
Swimming is a sport that requires full body movements, but when floating in the water, there is basically no load on the joints. In addition, there is some resistance when swimming, and the wear on joints will be reduced. But some swimming postures do great harm to the knees, such as butterfly and breaststroke. Therefore, it is recommended to use freestyle in swimming posture without hurting knees. At the same time, don't use some high-intensity movements, otherwise the wrong posture will easily hurt your knees.
Step 2 play tai chi
Tai Ji Chuan is a gentle exercise with gentle movements, so it does little damage to the knees, and is suitable for the elderly as daily exercise.
Step 3 sit against the wall
This activity doesn't need much sports equipment, just a wall. First of all, back against the wall, the upper body should be close to the wall, then hold your head up and chest out, eyes straight ahead, feet apart, the distance is about shoulder width, slowly squat down, knees bent 90 degrees. But it should be noted that the knees should not exceed the toes. This activity can exercise leg muscles, and is also suitable for people with poor knee joints, which helps to improve the knee joints.
4. Flat bike
Treadmill riding is a relatively fat-reducing aerobic exercise with little pressure on the knee joint, which can exercise the knee joint without damaging it. However, it should be noted that riding should be carried out on the flat ground.
Many sports need the strength and flexibility of the knee. After a long time, it is easy to wear the knees and cause some diseases. In addition, the knee also has a life span. The damage caused by some sports to the knee may be irreversible and irreversible, so what we can do is to try to choose sports that don't hurt the knee.
What sports do women do without hurting their knees, but also can they keep fit? Nine kinds of exercises don't hurt your knees.
1, straight leg lifting movement
The straight leg lifting exercise can make people exercise the muscles around the knee joint. The operation method is to maintain the supine position, support the body with elbows to stabilize the effect, then bend the left foot, extend the right foot, hook the toe net, and then lift the foot so that the heel is about 15 cm higher than the plane, so that the other foot can be put down in a few seconds.
Step 2 lift your legs sideways
If you want to practice thigh muscles and don't want to hurt your knee, you can choose to lift your legs sideways at this time. Pay attention to hold it well when operating, stand with your left foot and raise your right foot as high as possible, so keep it for a few seconds and switch to the other leg for operation.
3. Toe pad training
This kind of training can help to exercise the muscles of people's calves. The operation method is very simple. All you have to do is lift your feet, then hold this position for a few seconds, and then put them down. This method won't hurt your knee joint, and the exercise effect is good.
4, quadriceps exercises
This method can make people exercise the muscles on the inner thigh. When exercising, you need to straighten your left leg first, so that the muscles of your thigh are in a tight state, and then you can relax after a few seconds, and then repeat the operation several times before changing the other leg, and operate in the above way.
5. Do leg lifts.
This exercise method can make people's hip muscles and thigh muscles get exercise. The operation method is to sit up straight, then bend your knees, put your left foot on the ground, and slowly lift your right foot too high. After holding this position for a few seconds, slowly put it down, repeat the operation several times and then switch to the right foot exercise.
6, pillow practice
If you want to exercise the muscles on the inner thigh, you can choose this way to exercise. First lie flat or sit, then bend your legs, put a pillow between your knees, and then clamp it hard. After a few seconds, relax and repeat the operation several times.
7. Swimming
Swimming can exercise the muscles of the whole body, and it can also make the knee joint in a relatively relaxed state, which will not hurt the knee joint. But when swimming, you should pay attention to control the strength and don't push too hard.
8. Ride a bike on the flat ground
Cyclists can reasonably move their knees on the flat ground without stress, but if they want to avoid damaging their knees, they should be careful not to ride too fast when riding on the flat ground.
9. Sit with your legs down
Leg press can exercise the muscles at the back of thighs and calves, and it will not have any bad influence on people's knees. So, if you want to choose a kind of exercise that doesn't hurt your knees, try this kind of exercise.
What exercise do women do without hurting their knees? 3 What should women pay attention to in fitness?
Women must remove makeup before doing fitness exercises, and it is best to wash away the dirt on their faces with neutral detergent, because if there is makeup dirt residue on their faces during exercise, it will cause pore blockage and cause a series of skin problems.
Pay attention to hair care during exercise. Sweat, sunshine and alkaline water are natural enemies of hair, so you must wash your hair after exercise. If you take part in outdoor sports, you'd better wear a hat to prevent your hair from being eroded by sunlight and salt. In addition, take off wet clothes immediately after exercise, otherwise the acne on shoulders, back and chest will recur under the friction of wet clothes, and sweat will adhere to the skin, which is easy to grow acne and blackheads.
Choose refreshing shower gel when taking a bath, because the secretion of sebaceous glands will become more vigorous during exercise, and taking a bath can not only wash away the dirt accumulated on the skin, promote the blood circulation of the whole body, but also adjust the functions of sebaceous glands and sweat glands, make the pores smooth and the skin smoother, so it can clean, refresh and moisturize the skin after exercise and avoid premature aging of the skin.
Also note that within half an hour after exercise, because your face will still sweat, don't put on makeup immediately. Sunlight will accelerate skin aging. Women who exercise regularly should use sunscreen all the year round to avoid excessive contact between skin and sunlight.
These points are the most basic, so I strongly suggest that all female friends must keep them in mind, and don't affect the effect of fitness because of carelessness and negligence. If you choose to do fitness exercises, you should be patient and stick to it all the time, and you can't easily choose to give up halfway.