Mountain climbers have an effect on the knee

We all know that climbing and climbing stairs, because the weight on the knee joint is about four times the usual, easy to cause damage to the knee joint. So is the mountain climbing machine this simulation of mountain climbing and stair climbing movements and designed fitness equipment, in the exercise will not also hurt the knee? Does the mountain climbing machine hurt the knees?

Do mountain climbers hurt your knees?

The correct use of the mountain climbing machine exercise on the knee injury is small, but the wrong action, high-intensity exercise may also cause damage to the knee.

Why the mountain climbing machine is not harmful to the knees

When climbing outdoors, it is active exercise, the legs bear a greater proportion, so the load on the knees is also very heavy. But in the mountain climbing machine exercise, more is the whole body to join the movement, the body's front thighs quadriceps, rear thigh muscle groups, gluteus maximus can participate in the exercise. Therefore, in the climbing machine with the thighs up and down the pedaling action, the knee joint than the real climbing or stair climbing pressure is reduced a lot, for the knee joint injury will naturally be reduced.

How to avoid knee injury on the mountain climbing machine

Warm up before exercise

No matter what kind of exercise you do, warming up before exercise is indispensable. Before the mountain climbing machine exercise, warm up the leg muscles, like jogging for a few minutes, high leg lift in place, leg press and other exercises that allow the leg muscles to move open, for 5-10 minutes.

Pace should not be too large

In the kind of slope hiking machine hiking machine exercise, the pace should not be too large, that may increase the chances of knee injury. To their own can bear the pace to carry out, and set the slope to pay attention to the actual situation, do not set the slope too large.

Ensure the correct posture

In the mountain climbing machine legs for continuous back and forth alternating movement, legs do not twist to the left and right, and feet take care not to be outside eight. The basic posture of the mountain climbing machine is: hands holding both sides of the handrails, eyes forward, head up; try to maintain a stable center of gravity during the exercise, do not sway back and forth, maintain a steady rhythm and breathing; the most important thing is to do pedaling exercise when the knee bend do not exceed 90 degrees, to avoid wear and tear on the knee joint.

Wear the right shoes

In the mountain climbing machine exercise, do not barefoot or wearing leather shoes, slippers to exercise, which will also increase the impact on the knee, causing knee damage.

Exercise time should not exceed 40 minutes

Mountain climbing machine can generally adhere to the exercise 20 minutes, you can have a better exercise effect. If you just want to fitness and improve cardio, exercise for about 20 minutes can be; if the purpose is to lose weight, exercise time is recommended to keep within 40 minutes as well. Too much time, too much exercise intensity, the chances of knee injury will also increase.