Strengthening lower limb muscle strength can reduce or avoid lower limb joint injuries during exercise. Normally we commonly use deep squatting, jumping rope, stair climbing, mountain climbing, squatting and so on, but all these exercise methods are related to knee joint loading, which may damage the knee joint and affect its service life.
Here are some simple exercises that are non-weight training for the lower extremities. These exercises do not damage the fragile knee joint and also strengthen the muscles of the lower limbs. You can exercise the inner thighs. Cycling. Nowadays, with the improvement of people's standard, automobile has gradually become a necessity for every family in the city, and it also improves the convenience of people's life. But at the same time, people's exercise is gradually reduced, which is not conducive to people's physical exercise needs. Therefore, we can suggest that you can ride a bike out in your spare time, which can be green, but also exercise the leg muscle strength, so that the knee muscles are more compact, but also reduce the damage to the knee.
Specific method: supine or sitting position, legs bent, between the knees with the arm clamped a pillow or ball (diameter 15-20 cm), keep the knees apart about 15 cm, both knees at the same time force, and try to close, keep 30 seconds after the release, repeat 10 times for a group. Lie flat or sit down with the knees fully extended and lift the affected leg. At this time, the quadriceps muscle contraction, to keep the knee straight and immobile, the knee joint has no movement, no friction between the joint surfaces, so there will be no damage to the joints, at the same time, quadriceps exercise, quadriceps muscle becomes strong, but also enhances the stability of the knee joints, the joints have a protective and anti-aging effect. The first thing you need to do is to get your hands dirty.