What exercises are good for your knees?

With the improvement of living standards, people are paying more and more attention to health preservation, and sports have become people's favorite. Everyone knows that exercise can not only enhance the body's resistance, but also help lose weight. Now I will introduce to you some exercises that are beneficial to the knees. I hope it will be helpful for friends with bad knees. I believe everyone knows that exercise requires persistence, and only by persevering will there be results. So be sure to persevere.

1. Single-leg half squat

Purpose of exercise: To strengthen the front thigh muscles.

Exercise method: Stand on one leg on a pillow or cushion, flex the knee as far as possible to 120 degrees, and then straighten the knee. When straightening the knee joint, it only needs to be close to 0 degrees, without fully straightening or hyperextending. Repeat this 10 times as one set, and do 3 to 4 sets a day.

Exercise essentials: The front thigh muscles should be kept tense at all times and cannot be relaxed even when the knee joint is straightened. The knee joint cannot bend inward when flexing, otherwise the outer thigh muscles will be too tight and may cause sports injuries such as low back pain. At no time should the knee joint move forward beyond the toes, otherwise excessive pressure on the patella may cause knee pain.

2. Squat Lateral Movement

Purpose of exercise: To strengthen the stability of the thigh muscles.

How to do it: Stand on flat ground with your legs bent at 60 to 80 degrees at the knees and your feet shoulder-width apart. Keep your upper body upright, chest up and abdomen in, and try to keep it as straight as possible. While keeping your upper body position unchanged, move your body to one side. Don't take too big steps, don't let your knees bend inward beyond the midline, and your toes can be slightly turned outward. Do 40 steps in a set, 3 to 4 sets a day.

Exercise essentials: Mainly train the stability of the thigh muscles to avoid sports injuries, so the weight should not be too heavy and you should learn to control the direction of muscle force. The squat angle should not be greater than 60 degrees, otherwise the hip joint will compensate for part of the force and affect the training effect. Beginners should not do too many knee adduction exercises, because improper practice can easily cause sports injuries.

3. Lie flat and hook the towel

Purpose of exercise: To strengthen the posterior thigh muscles.

Exercise method: Lie flat on the ground with a towel under your feet. Use the strength of your posterior thighs to bend your knees and lift your body. Keep your shoulders on the ground and don't exert force with your hands.

Exercise tips: The resistance should be increased gradually, otherwise the posterior thigh muscles may be easily strained, so don't train blindly. If the towel isn't smooth enough, you can use something like a cake plate instead.

The above is an introduction to exercises that are beneficial to the knees. I think everyone has learned it, but everyone should pay attention to taking it slow when doing exercises. Never exercise without restraint in order to achieve your goals. Doing so will not only not have a good effect on the knees, but may also result in muscle strain. So everyone must exercise gradually.