Effective exercises for the knees

When walking, squatting, climbing and descending stairs, running or during sports, the main load falls on the knee joints. That is why exercises for the knees are so important in the everyday life of every person. Of course, you can always go to the gym or hire a coach, but if you do not have enough money, you can do it yourself.

Strengthening the knee joint is simply necessary for athletes, as well as for pregnant women, since with a sharp set of weight on the knees, an additional load falls. On the other hand, regular exercises will help get rid of the lateral fatty cushions, which will make your legs more slender. Exercises for the knees are also needed in diseases of the joints, as well as after severe injuries or prolonged immobilization of the limbs.

So, before the start of training, you need to warm up and stretch the ligaments. To do this, lie down on the floor and stretch your legs. On inspiration, pull the sock away from you, and on the exhalation, raise the feet and pull the socks on yourself. In doing so, you should feel the stretch under the knee.

Exercises for the knee joint with arthrosis and other diseases:

• Sit on a high chair so that the socks barely reach the floor. Now start swinging your left foot, lifting and lowering it. As soon as you feel tension in the joint, change your leg.
• Now you need to lie on a firm surface, straightened legs. Raise your right leg above the floor so that the angle is about 30 degrees, and stay in this position for 4 - 5 seconds. Slowly lower and repeat the exercise for the left leg. Knees try not to bend.
• Remain in the same initial position, but lift both feet above the floor. Make them circular movements that resemble a bike ride. Start with a few turns, gradually increasing their number.
• Now lie down face down. Bend the left leg, trying to touch the heel to the buttocks. Now repeat the other leg.
• You need to sit on the floor and straighten your legs before you. Now grip your fingers and gently pull the body forward so that you put your chest on your feet or touch your knee with your nose. In this case, you will feel a slight soreness in the knee joints.

Exercises for the knees - remove the fat deposits and return the mobility :

• First, stand near the wall and put your hands in it. Climb your fingers and tear your left foot off the floor. Go down and climb on your toes, standing on one leg. Repeat 15 times and change your leg. During this exercise, not only the knee joint, but also the Achilles joint will be strained - you can feel a burning sensation.
• Now spread your legs more than shoulder width apart. Put your hands on your hips. Perform 10 to 15 sit-ups. Try to lower the body as low as possible - so that the buttocks are below the level of the knees. At first it will be difficult.
• Stand straight, leveling your shoulders and your hands on your waist. The right leg is taken slightly to the side and put on the toe. Start crouching. In this case, the main weight of your body is on the left foot, and the right one is used only to maintain balance. Perform 15 to 20 sit-ups, then change your legs.
• Lie down on the floor. Alternately raise the even legs so that a right angle is formed between them and the stomach - first left, then right. Lower them to the floor in the same order. Do 20-30 repetitions.
• Stand on all fours, put your hands on the floor. Raise your left, knee-bent leg to the side. Repeat for 20 repetitions for each leg.

Remember that if you want to achieve a visible effect, then exercises for the knees should be held regularly - at least 3-4 times a week. For great results, combine exercises with proper nutrition and caring procedures. By the way, cycling, swimming and running also significantly strengthen the knee joints. If these exercises you intend to use as a physical therapy, first consult a doctor.