Squat training against the wall is a static self-weight fitness exercise. Upper body against the wall, hip joint, knee joint, ankle joint to achieve three 90 degrees is best.
Gradually reducing the height and increasing the training time will improve the strength and endurance of lower limb muscles. And the knee joint is healthy in action. Note that your knees are not on your toes and face straight ahead.
Golden Rooster independently trains the strength and endurance of calf muscles, which is helpful for balance and coordination.
When training, stand on one leg (pay attention to the knee lock), the other leg is suspended, and both left and right legs should be trained, with the weak side first and then the strong side. With the improvement of ability, you can pad your toes for action training.
Middle-aged and elderly people should not be eager for quick success and instant benefit in fitness exercise. Training movements should be standardized and the intensity should be controlled step by step. You should keep sleeping and eating to get the best results.
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I am 5 1 year old this year. Let's share how I exercise my leg muscles without hurting my knees.
Stand up with your legs straight, put your toes on your feet, stay for two to three seconds, then slowly put them down and repeat this action, 3 to 5 groups a day, 30 to 50 in each group.
Stand up straight with both hands, lift your left foot, and draw 8 to 10 circles outward, and then put it down. The right foot is the same as the left foot, and the calf and thigh are at 120 degrees. Draw 8 to 10 circles outward, with each group 10 to 65400.
Third, stand firm with your feet slightly wider than your shoulders, and your body sinks slightly, just like a half-horse stance. Lean forward and swing your heels back and forth from the ground. Your body leans to the left and your right heel swings back and forth. 3 lean to the right, leave your left heel off the ground, and swing back and forth. The above actions are ten in each group and three in each group.
④ Stand with your feet slightly wider than your shoulders, and slowly squat down, with your calves and thighs at 120 degrees to 150 degrees, and your thighs can feel tired, three groups at a time, ten in each group.
⑤ Walk 5 to 10 km every day, jog for one or two kilometers, and do what you can.
Swimming is also a good way to exercise leg muscles and whole body muscles.
The above methods are carried out step by step, which not only exercises the leg muscles, but also does not hurt the knees, and is safe.
People over 50 years old, how to exercise leg muscles without hurting knees? Start with simple or basic leg exercises and exercise with correct movements step by step.
Leg flexion and extension is the most basic movement of the leg, sitting, standing or lying. Different leg flexion and extension movements can exercise the leg, and then exercise and improve the endurance of the knee joint; Another simple action is to squat against the wall, with the trunk leaning against the wall, and gradually squat or increase the squatting time according to the physical endurance.
Squat is the main action to exercise leg muscle strength and hip muscles. It is less dependent on objects than squatting against the wall. Squats should start with freehand squats. When exercising, we must pay attention to the correctness of the action, such as straight back, moderate abduction of feet, and the direction of knees is the same as that of feet; Correct squat action is the premise of squat effect and avoiding sports injury.
In addition to squat movements, lunge, hip bridge, hip push, and various kicking and leg flexion and extension movements with the help of fitness equipment are all exercises of leg muscles and strength. A variety of leg exercises, step by step, correct movements, not only will not hurt the knee, but also gradually improve the endurance of the knee.
People over 50 years old are no longer suitable for resistance training in fitness, but they can practice the mud-walking circle of Bagua Palm, which is safer because they don't need resistance.
In the process of walking in circles, the knee joint is slightly bent than normal walking, but it is more than 120 degrees, which can not only deeply stimulate the leg muscles, but also strengthen the tendons around the knee and protect the knee. In addition, walking in circles can not only make the legs and feet flexible, but also make people's whole body blood smooth, which is unmatched by other fitness methods for the elderly.
Walking fast for 6000~ 10000 steps and squatting for 20 times (divided into times) can exercise leg muscles well without hurting knees.
swim