Marathon how to protect the knee Regular exercise how to protect the knee

April 22, 2023

Even athletes in different fields need sufficient lower body strength and flexibility to have good sports performance, in addition to strengthening the muscles around the knee training is also necessary, when the knee has strong muscles around the knee, in addition to allowing athletes to have better bounce, but also to reduce the pressure on the knee, if you want to have better sports performance, you must first strengthen your knees.

Side Lunge

The side lunge can help stabilize the body while training the muscles around the knee. Step 1: Stand with your feet together in place and fold your hands flat in front of you. Step 2: Squat to the left, stretch your right leg straight and fold your hands in front of your chest at the same time. Step 3: Get up and squat to the right, straighten the left leg and repeat 30 times.

Micro-squat

Step 1: Hips back, keep your back straight, hands clasped together in front of your chest. Step 2: Bend your knees slightly at about 45 degrees, stay for 1-3 seconds and then get up. Step 3: Repeat 30 times.

Back Hook Legs

Step 1: Prepare a yoga ball, lay your upper body on the floor and place your legs on the ball. Step 2: Inhale, lift your hips, straighten your feet and bring the yoga ball out at the same time. Step 3: Exhale and bring your feet inward with the yoga ball, repeat 30 times.

Chair Single Leg Squat

Back to the chair, chest out and stomach in, left foot heel lift back to support the chair, keep the knee and the chair toes in the same direction, hands in the waist, keep the body balance. Squat down, the front foot of the thigh and calf is about 90 degrees, return to the beginning of the action, repeat 10 times. Tips Beginners can first hands in the waist, to be familiar with, hands can be added to the dumbbell or other weight equipment together squat.

Deep squat jump box

Stand in front of a stable training box or heavy training chair, and choose a box height that suits your ability. It is best to start with a short one, and then slowly increase the height. The higher the box, the further you need to stand. Body down in a slightly squatting position, and then use the hips and legs to jump up quickly in one breath, while swinging arms into the air to drive the body to jump on the box. Gently land on the box and return to a standing position. Slowly step off the box and return to the starting position.

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