How to improve the level of knee health

Feet, calves, knees, thighs, hips, lower back, core and arms are all components of running power. Problems in any link will affect the normal operation of the whole chain. Strong limbs help to stabilize the knee, because the knee is the most vulnerable part of the runner's body. Strong quadriceps, gluteus maximus and core muscles can keep the knee away from injury. The following six kinds of exercise, training at least twice a week, can keep your knees healthy.

1 Squat jump Squat jump is a kind of lower body training. Imagine the posture that * * * is going to be done obliquely behind, and the knee bends naturally, instead of starting from the knee joint first. The key point of this action is to keep the balance after taking off and landing. Open your feet, slightly wider than your shoulders, jump up with your feet, return to the squatting position, and continue to move, 10 times each time, and do 3-5 groups.

? Mickey Mandel 2 lunges, takes a step forward with one foot, and then squats. Focus on the trunk and hind feet, keep your body neutral, don't lean forward or backward too much, and try not to kneel on your hind feet. Push the body and front foot back to the starting position with the back foot and core strength, change sides and make 3-5 groups.

? MITCH MANDEL 3 lunges are more easily overlooked than before and after, but they also need exercise. The starting posture is the same, but this action is to move your right foot to the right, squat down, keep your back straight, and don't lean forward too much, and so does your left side. Do 3-5 groups.

? Mickey Mandel 4 mountaineering feet open, shoulder width, ready to stick to the posture. Bend your left foot and touch your left elbow, and keep your back level. The right foot bends and contacts the right elbow, and the left and right feet are quickly replaced in a way similar to running. The sooner you start explosive training, it will last for 30 seconds.

? Mickey Mandel 5 elastic belt's walking exercise puts elastic belt on his thigh, opens his feet to the slightly stretched state of elastic belt, puts his hands on his waist, lifts his left foot with hip strength for 20 seconds, and then switches to the right. This action is very helpful to stabilize the strength of pelvis and gluteus maximus, and with the help of elastic belt, let you know how to exert strength on hip muscles.

? Mickey Mandel 6 Hip Reverse Practice Find a yoga ball or bench, put your body on it, support the ground with both hands, tighten your abdomen, lift your hips and legs, support for 30 seconds, rest 10 seconds, and do 3-5 groups.

? Mickey Mandel