Exercise the strength of the front thigh muscles.
Exercise method: stand on a pillow or cushion with one leg, bend the knee joint as far as possible to 120 degrees, and then straighten the knee joint. When the knee joint is straight, it can be close to 0 degrees, and it is not necessary to completely straighten or overstretch. Repeating 10 times is 1 group, with 3 to 4 groups every day.
Practice essentials: The muscles on the front side of the thigh should always be tense, even if the knee joint is straight, it can't be relaxed. Knee flexion can not be buckled internally, otherwise the lateral thigh muscles are too tight, which may easily lead to sports injuries such as low back pain. At any time, the knee joint should not move forward beyond the toes, otherwise the patella pressure is too high, which may lead to knee pain.
Objective: To exercise the stability of thigh muscles.
Practice method: Stand on the flat ground with your legs bent 60 to 80 degrees and your feet shoulder width apart. Upper body chest and abdomen, try to keep vertical. While keeping the posture of the upper body unchanged, the body moves to one side. Don't take too big steps, don't make your knees buckle beyond the center line, and your toes can be slightly abduction. A group of 40 steps, 3 to 4 groups a day.
Practice essentials: mainly train the stability of thigh muscles to avoid sports injuries, so don't be too heavy and learn to control the direction of muscle force. The squat angle should not be greater than 60 degrees, otherwise the hip joint will compensate some strength and affect the training effect. Beginners should not do too much knee adduction exercise, because improper exercise can easily cause sports injuries.
According to this article, I believe you all know how to strengthen this activity of the knee joint. You want to enhance the flexibility of the knee joint in your life. You need to strengthen the protection and mobility of your knee joint in peacetime. You can practice riding and stretching more.