Zero-risk fitness/Experts teach you to strengthen the "four-tender muscles" to reduce the burden on your knees and protect your knee joints
【Text, picture/Excerpt from dialect culture "Zero Risk Fitness! Full-color illustration of muscle strength stretching and anatomy, authors Rong Pierrek Delavier, Michael Gandy]
If you want to have a solid thigh, you must always wear the four-headed muscles of the femoral muscles. Stretching can stretch and strengthen the quadrilateral muscles, making the body look longer. In fact, almost all movements require strong and strong quadrilateral muscles to have good performance. Before the training begins, it is very important to perform thigh stretching, which can truly warm the muscles and joints; thigh stretching movements at the end of the training help to recover and reduce the chance of muscle pain.
{9 Some sports projects (such as ball sports, snapping or beating, running, skiing, riding bicycles) are particularly prone to knee damage. When the following two types of thigh imbalances occur, it is easy to cause knee pain: → The thigh between the muscles on the back of the thigh and the meniscus, and the thigh between the quadrilateral and the meniscus, the two are unbalanced.→ The force imbalance between the four muscles that form the quadrilateral quadrilateral.
Under natural conditions, the above muscles rarely pull the knee bones with an average force, which will cause imbalance in the outer or frontal sides of the muscles, which will affect the health of the knee joint.
Therefore, stretching training must be provided with:
→ Rebalance muscle strength while reducing the twists that the knee bones bear.→ Exercise the muscles of the thighs so that they can protect the knee joint more effectively.
The complete training of relaxing knee pain should be used to strengthen the extension of the quadrilateral and the back side of the thigh.
Practice this exercise, which can stretch to both sides of the quadrilateral and abdominal muscles.
1. Kneel on both knees, keep your butt on your feet, and put your hands flat on the ground behind your feet.2. Turn your fingertips back, and leave your butt and retract your gluteal muscles to prevent your lower back from flexing and fully stretch your quadrilateral muscles.
3. Maintain this posture for about 30 seconds, while slowly and regularly absorb and exhale.
2. The elbows are perpendicular to the shoulders, the forearms are parallel to the body and are attached to the ground.
3. Consequently retract the gluteus muscles so that the lower back does not flex and stretch the quadrilateral muscles. Maintain this posture for about 30 seconds, and at the same time, slowly and regularly absorb and exhale.
2. The legs are bent towards both sides of the body. Pay special attention to not be too bent. The head should be in the direction of the body. Only when oxygen is replenished during breathing will it be smooth.
3. Maintain this posture for thirty seconds while breathing slowly and regularly.
Single side quadrilateral stretching exercises, which can stretch to the single side quadrilateral and abdominal muscles.
1. Lie straight and lie flat, and open your arms slightly.2. Push one of the legs to the side, be careful not to arch the back too much, and the head should be in line with the direction of the body so that the muscles can get oxygen smoothly.
3. Maintain this posture for thirty to fifty seconds, while breathing slowly and then switch to the other side to perform.
System of exercise can stretch to the quadrilateral, and can promote abdominal muscles to exert strength and train a sense of balance.
1. Kneel, straighten your arms forward and keep them horizontal.2. Lean your body slightly until your shoulders are directly above your feet; retract your gluteal muscles so that your lower back will not bend.
3. Maintain this posture for about 30 seconds, while slowly and regularly absorb and exhale.
