Leg strength training without hurting your knees

Most people pay great attention to hand strength training and developing their biceps when exercising. In fact, foot strength training is also very important. However, when doing foot strength training, you must find the correct method, otherwise it is easy to strain the ligaments around the knee, resulting in permanent damage. Let’s learn how to do foot strength training without straining your knees.

Straight Leg Knee Extension:

When preparing, sit on the bed or chair, stretch both lower limbs naturally, and then use the thighs to hyperextend the knee joints as much as possible. At this time, you can see the hip bone moving toward the thigh as the force is applied. Hold the hyperextended position for a few seconds, then relax. This counts as 1 time, do it 50 times x 3 times in a row, and only do it once a day. Then gradually increase the number of times and eventually keep it at 300×3.

Horse stance: the horse stance in martial arts. Beginners can slide down with their backs against a wall, slowly squat down, and try to keep their thighs level. Maintain this posture for 1-2 minutes and practice 1-2 times a day. More than that may cause adverse reactions. If you find it easier, you can move your back away from the wall and hold this position for 1-2 minutes. Be careful not to lean your back against the wall, so that the wall can serve as a protection; do not move too far away to avoid falling. Older people or those in poor health may not do this exercise.

Cycling in the gym:

1. Before riding a bicycle, you need to prepare a set of comfortable and elastic clothes, preferably elastic shorts, and then you also need to prepare a pair of sneakers with thicker soles and more breathable. It is best to prepare a pair of cycling gloves.

2. The height of the bicycle should be correct and the riding speed should not be too fast. It is recommended to wear sanitary pants to protect the lower body.

Note: If your knees are injured, it is recommended not to exercise by riding a spinning bike.