To knees it is necessary to concern very carefully, in fact daily they endure huge loading. Imagine, with each step the connection is no bigger than a fist and withstands the weight of your whole body. Do not forget that women are more likely than men to suffer pain in the anterior cruciate ligament of the knee. This is due to differences in the development of musculature after puberty. If you do nothing to prevent pain in the knees, the consequences can be very unpleasant, such as: arthritis of the knee or thigh; back pain; headache.
This can be the reason that because of the pain you will give up active pastime, which will also lead to obesity, diabetes, heart disease.
And now about the pleasant - the prevention of pain in the knees is very simple. Begin from today to do simple exercises, and you will forget about this problem! Healthy joints-strong knees can not be proud of every person.
Bending of the legs in the knees of the reclining
Sit on the floor, stretch your legs in front of you. Place the ball under one of the tracks and lean on your elbows. Move the leg in such a way that the heel is torn from the floor. Hold the foot in the raised position for 2 to 10 seconds, then lower it and repeat everything from the beginning. Do the exercise 2-3 times per workout for 15 lifts with each foot. When performing this exercise, do not just move the note, the limb must move due to the resistance that arises from the pressure of the foot on the ball. Benefits: improved mobility of the knees; prevention of pain and damage with isometric contraction of quadriceps; lifting a straight leg.
Sit on the floor, bend one leg, pull the figure. Lean back and lean on your elbows. On the straightened leg, stretch the quadriceps muscles and lift it. Your hips should be parallel to each other, knees together. Then lower the note and repeat the movement. Perform 15 lifts each leg for 2-3 times per workout. Benefits: strengthening of the leading, quadriceps and flexor muscles of the hip.
Simple prevention
О Do a cycle of these three exercises 3-4 times a week on any days. О Gradually increase the time for each of the exercises. Do it! e them until you feel comfortable and you do not feel pain. Begin and finish the exercise cycle with a 5-10 minute warm-up to facilitate your cardiovascular activity.
For example, before starting a workout, ride an exercise bike. Install the seat so that your feet can barely reach the lower positions of the pedals.
Watch the tension of the quadriceps, hamstrings and the flexing muscles of the thigh. Strain muscles without moving for 20-30 seconds.
Do these exercises regularly and the effect will not take long. Your health depends on how you feel about your joints. After all, you do not want to go on crutches at the age of 35, right? Therefore, our simple exercises will help you quickly and effectively repair the aching joints and cope with the pain in your knees. Healthy joints - this is the main guarantee of the health of your knees and bones. Practice!