In fact, we can use our different walls, tables, chairs and so on reasonably. At home, they can all exercise, such as squatting in a chair.
1, armchair squat
It is to use the objects around you for knee exercises, such as holding a table or wall at home, holding the back of a chair and holding the trees outside. This method is to hold this table and squat down slowly, as slowly as possible. Be sure to get up slowly after squatting, and squatting 10 to 20 times a day is enough. For example, I can't squat here today, so I will squat here and make progress slowly.
In the process of squatting, when squatting to a certain angle, the muscles are exerting force. Beyond this angle, it will automatically come down. When you get up, you get up. The strength of many muscle groups is empty. Why emphasize slowness? Because each muscle group will work in this way, this method is effective in improving the strength of each link of leg muscles during exercise. This slowness is very reasonable.
What kind of posture is correct when doing this action?
First of all, it is correct to straighten your back and then squat slowly.
When is it appropriate to exercise in this sport?
This sport looks simple, but there is an important training principle. You'd better not do this in the morning, it will cause problems. The best way is to do this exercise after all your walking, boxing and other activities are over, so as to exercise your legs.
2. Many fitness equipments in the community are designed around the functions of some of our joints. For example, we can see kicking and kicking in fitness equipment, which are two very good equipment that can improve leg function. Pushing is movement, and bending is also movement. However, many of us made mistakes in this exercise. Many people pedal up slowly and then step back quickly. Actually, this is not right. Walk back slowly, so that you can exercise the muscle groups at all angles. This action requires you to push your feet straight first, then push them up slowly, and then back slowly. It should be said that it is a certain link of fast pedal practice, which is very important in the application of concession force at this time. It is a very important time for all muscle groups and muscle strength of the knee joint to change under stress, which is also an exercise for the whole muscle group of the knee joint. Usually fifty or sixty times to a hundred times.
3. Another action is to pick the leg.
The correct way to do this exercise is to hook your feet, then straighten your legs, lift them to the highest point and come back slowly. This is called leg-lifting, which can make quadriceps get effective exercise. Another method is that the method we want to teach is called static exercise, that is, lift your legs slowly and stop at this angle. If you keep 10-30 minutes, the knee joint will become sour, swollen and hot, which is responsible for the pain of the elderly going up and down the stairs. But some elderly friends insist on 10-30 minutes, which is more difficult. This is equivalent to weight training, so it varies from person to person according to the strength and injury of your leg. You can start to stick to a shorter time and gradually increase the time.
4, small half squat
Many people have knee pain, not other injuries, but ligament injuries. Our usual way to deal with ligament injury is to raise it. In fact, ligament exercise is also very good. This is very simple. You can do it anywhere in your home. This action is called a squat.
Hands akimbo, feet forward, leaving a gap of 10 cm in the middle, the distance of a fist. When squatting, the knee joint is also a fist's distance. The height was ten centimeters shorter when it was made. When you stand here after walking every day, if you do 10-30 minutes every day, stand up and have a rest when you are tired, and then squat down. What will happen when you squat down? Sometimes when squatting, the joints creak, which means the knee joint is short of oil. What kind of oil is this? It's called joint fluid. When did this joint fluid come into being? It is when you give it this stimulation for more than 10 minutes every day that it begins to produce joint fluid. What is the result of joint fluid? The first is to lubricate the joints, the second is to nourish the joints, and the most important thing is that the middle of the joints can be repaired.
The muscle load during this squat will be very small, but we can do this for a long time. When doing this action, the ligament of this joint is exerting force. This force is different from muscle. Ligament stimulation needs to be maintained for a length and time.
5. Squat down against the wall
Stand up straight against the wall first, then step forward with one foot about 30 cm, and follow with the other foot. Hold the wall and squat down. Stand up straight at this angle. The patella and patellar ligament in front of our legs and knees are hard and hard, which is an effective exercise. This angle is suitable for the pain of going upstairs and downstairs. How long will it take to do this? Three minutes, five minutes, ten or twenty minutes, if you are in good health. We can do this action from three angles, 90 degrees, then slowly get up with the wall at 100 degrees, then get up a little higher, with a slightly wrong foot, and then do it again at 120 degrees, so it will be good to practice back and forth.
This exercise should be done by young adults and people injured after exercise, which can improve the quality of ligaments.
6. Flexion and extension movement
First, after sitting down, put your arms around one leg, slowly lift your calf up, then straighten your toes as before, then slowly relax to the lowest point, and then repeat this action. After doing 100 times, it will be so sour that every leg has to do 50- 10 times every night, and the legs will become sour when doing this action. This is to receive exercise stimulation, and this acid will effectively mobilize the improvement of joint ability.
This action does not require high leg height. Young people can raise it and old people can lower it. At this time, even if there is pain, you should stick to it. If you repeat it for a long time, you will find that your straightening ability and flexion and extension ability are improving. This is a very good practice method.
7, the method of knee joint self massage
Self-massage is divided into several steps.
Step one, rub it tender.
This is very simple. When knee joint diseases occur, some tender points are easy to appear around the knee joint, usually on the inside or outside. When we find the tenderness points inside and outside, we should rub them with our thumbs. The so-called tenderness point refers to the pain in some parts around the knee joint when we touch it with our thumb. This is called tenderness point, and this part is often where the lesion is. massage manipulation
After we find the tender point, we can press it with our thumb from light to heavy. The feeling of being sour is the most suitable. Each tenderness point takes about one minute, and three to four tenderness points take three to four minutes. function
The first one can promote local blood circulation and also has a certain analgesic effect. The second step is to massage the five acupoints of the knee joint.
One is Yangling Spring, the other is Yinling Spring, the other is Liang Qiu, the other is Blood Sea, and the other is Zusanli.
Acupoint position
Xue Hai Point is easy to find. We tighten our knees. On the upper side of the knee joint, you can see two muscles protruding. The inside of the protruding muscle is called the Xue Hai point and the outside is called the Liang Qiu point. Then yinling spring is on the inner thigh. We slowly touch it from bottom to top, that is, there is a nest on the bone, a little below the queen ant. This is the so-called Yinling Spring. On its corresponding surface, that is, the outside of the knee joint, it is also the highest bone. There is another nest. This Lailing Spring, the fifth acupoint is called Zusanli. This acupoint is on the outside of the knee joint, three inches from the bottom of the knee joint, just four fingers of our hand.
massage manipulation
Let's take Zusanli as an example to introduce how to massage. We also gently massage with our thumb from light to heavy, and then press it to the heaviest. Feeling sore is also the best. It is also a point massage for one minute.
The third step is called kneecap massage, also called kneecap massage.
This is simpler. Find the patella first. It is like a pot cover, which is buckled on people's knees. When we find it, we will slowly press it on the patella with one or two palms, and then slowly push it from light to heavy and rub it back and forth. This will take about three minutes.
ask
When you do this action, you must have a degree. Be careful not to say that the heavier the better, the better for the elderly. When rubbing, you should feel the heat in your knee joint, which is the most suitable. Don't push too hard.
function
Adhesion can be released because many people with knee joint diseases are prone to adhesion between muscles or ligaments. Adhesion can be separated after rubbing, and the pain disappears.
The fourth step is called quadriceps femoris.
How to find this? When we tighten our legs, we will find that two muscles are protruding. These two muscles are called the medial head and lateral head of quadriceps femoris. We hold it with one hand, with the thumb on the inside and the other four fingers on the outside. This action is also the best with a feeling of soreness, and it takes about three minutes.
The fifth step is called wiping the knee joint.
How to knead the knee joint? As we all know, first straighten your palm, stick it on the outside with the root of your palm, then rub it quickly from top to bottom with a little force until the middle of your calf, rubbing it on the outside for one and a half minutes, and then rubbing it on the inside for one and a half minutes, about three minutes. Then the last step is to rub the knee joint. We can hold the outside and side of the knee joint with both hands, and it is best to bear the force. After clamping, we will rub it back and forth from the top of the knee joint to the middle of the calf. This is also about three minutes. This set of movements takes about 17 or 18 minutes to do.