Related periods bear the weight of the body, and once a problem occurs, you will quickly feel the difference. Although the bones gradually wear force majeure with age, they can extend the decay rate by strengthening the joint and muscle strength through exercise. It is not difficult to add knee-strength training in daily life. Through a few simple actions, you can achieve results in the long run. The American Orthopedic Medical Association recommends that before the training begins, perform some hot activities, such as walking or riding a fixed bicycle.

1. Kicking the butt

This is a great hot exercise. Before doing any exercise, it can move your knees and relax and avoid sports damage.

How to hold the wall or chair back with one hand to maintain balance. Stand up straight, trying to kick the butt with your back foot and your left and right foot, kick the two left and right foot, kick it for 20 times, rest for 30-45 seconds between each action. 2. Sit down and stand up

This practice can be done in any place with a chair (to be stable), and can be done at any time when you go to work and watch the TV when you get to work and get off work. When sitting down, you can stretch the quadrilateral femoris (anten thigh muscle), the quadrilateral femoris (backend thigh muscle), and the gluteus maximus, and the core muscles will also play a role to stabilize the body.

How to do

Stand in front of a stable chair, sit down with your butt, and lift your arms forward to maintain balance and stability; then slowly stand up, and then stand up and tighten your buttocks after standing up straight. It should be reminded that sitting down should be slow, which can better strengthen the muscles and avoid damage. Perform 3 sets each time, one set 15 times.

3. Donkey kicks

are the same as hip bridge style. This action helps to strengthen hip strength and is a movement with very low impact.

How to do it

On the yoga pail, in a kneeling position, put the palms and knees on the pail, kick one leg back, while keeping the knees bent at 90 degrees. At this time, you will feel your hips being pressed and your legs are lowered and returned to their original position. Make 3 sets of left and right legs, each set 10-15 times, and rest for 30-45 seconds between each set.

4. Leg posterior muscle stretch

This exercise can stretch to the core and back thigh muscles, helping to maintain body posture and stabilize the spine.

How to do

Bound, bend one leg and knees, straighten one leg and put your arms around you. Raise the straightened legs to 90 degrees, then slowly lower them, and make 3 sets of left and right legs, each set 15 times.

5. Glute Bridge

This posture can train the hip muscles and is very important for knee health. The strong gluteus maximus can divide the pressures the knees bear, and maintain the knees stability and prevent them from collapsing inward or twisting outward.

How to do

Bowl, knees bend comfortably, and foot bottoms tightly on the ground, shoulder-width. Push your hips up from the ground and tighten your waist and hips when you reach the top, focusing on tightening muscles. Make 3 sets each time, one set 15 times.

6. Wall sits

Wall sits

Wall sits is the ultimate exercise for the quadrilateral quadrilateral. The quadrilateral quadrilateral plays an important role in absorbing the impact caused by running, jumping, and daily walking. Only with strong quadrilateral muscles can we separate the stress of the knee joint.

How to do

Find a wall, lean your back flat against the wall, hold your arms in your chest or place them beside you naturally sag, slide down along the wall, and your knees are not bent more than 90 degrees. Determine the angle of the bend according to your ability. The closer you are to 90 degrees, the more challenging it is. You can feel the tightness of the four-head muscles above the knee and on the front of the thigh. Keep sitting for 30 seconds to 1 minute. The key to avoiding injuries is that the knees should not be positioned beyond the toes, and the calf should be as perpendicular to the ground. Run 3 sets at a time.