Considered one of the largest and most complex joints in the human body, the knee region joins the femur, tibia, fibula and patella. Because it is especially important for movement, whether walking, running, going up or down stairs, or practicing some sport or physical activity, it is critical that people beware of their knees so they do not weaken.
In addition to problems such as infections, sprains, strains, arthritis, ligament or cartilage rupture, and iliotibial band syndrome ( inflammation of the tissue located on the side of the knee), another cause for loss of knee strength is the lack of activity physical.
It is precisely for this reason that an alternative to prevent the weakening of this region is to invest in an exercise program to strengthen the knee. Do not know where to start? So check out the list below:
Our first option is crouching, which, in addition to being one of the main exercises to strengthen the knee, works the quadriceps, biceps and glutes.
To start it is necessary to contract the abdomen - it should stay that way during the whole series, to keep the spine stabilized keep your head up, your back straight, your legs spread apart with your feet at shoulder width apart, and your arms and hand stretched out front.
Once in this position, the next step is to descend very slowly until you bend your knees in just under 90 degrees. When stooping, do not forget to breathe in the air.
2. Hip Adduction
To do this exercise is necessary to have a mat or mat. The practitioner should lie down on one side, support himself with his right elbow on the floor, keep one leg flexed while the other is stretched out.
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Then the leg that has been extended will be raised, with the foot pointing forward. The descent must be made without the leg touching the ground. After that, the legs should have their positions reversed and the same series repeated.
In this variant of stiff, the first step is to stand with the spine erect, the arms extended along the body, the abdomen contracted and the feet parallel.
Then one of the legs will be used to balance the rest of the body, while the other will be raised back, with the tip of the feet pointing outside. The trunk and hips will be flexed forward with the arms downward until the fingertips reach the floor.
When this happens, it is time to return to the starting position, change the positioning of the legs and repeat the movement.
To perform the advance, you must stand with your lower limbs slightly apart and carry a dumbbell in each of your hands.
The next step is to inhale the air and take a big step forward, while keeping the torso in the upright position. At this point, one of the legs should be moved forward and bent at a 90º angle and the other stretched backwards, leaving the thigh in the horizontal position and the tip of the feet touching the ground, as the image show.
Then, the next step is to return to the starting position and repeat the series by doing the position change of the legs.
For those who wish to work also the buttocks with more emphasis, the suggestion is to leave the step bigger. If your goal is to work the quadriceps femoris, the recommendation is to take a step of lesser amplitude.
5. Standing foot flexion
To do the standing bending, you will need a pair of anklets and a broom handle or other similar material to support yourself. The practitioner should start in the standing position, with the ankles tightly secured and the hands holding the handle of the broom.
There, he should bend one knee back until the heel reaches the butt area. Then simply return the worked leg to its initial position and redo the movement with the other leg.
6. Elevation of legs
Once again you will wear a pair of ankles in the exercises to strengthen the knee. The order now is to lie down with your back on the floor, let your arms extend along your body, flex one of the legs and support the foot corresponding to it on the floor and extend the other, with the foot pointing towards the ceiling.
Lifting will be done with the leg extended, as the drawing indicates. After she returns to the ground, the position of the legs should be changed so that the other moves.
7. Extending chair
In order to strengthen the knee with the extensor chair it is necessary to use light loads in the equipment, of 10 kg, for example. In addition, the indication is that the series is made with only one of the legs at a time.
After the first climb, the orientation is to wait three seconds before descending again and controlling the downward movement of the leg. The execution of each of the repetitions must also be done very slowly.
If in performing this type of series, you realize that the load is too high, do not be shy and decrease your weight.
8. Squatting with weight and leg press
In the area of bodybuilding, perhaps the most important knee strengthening exercises are squats and leg presses. The recommendation for those who still need to make the joint stronger is to start by doing the exercises forming a 90º angle with the leg.
As time passes and the practitioner has already gained in strength, he can also increase his movement, so that the knee joint and the thigh.
Another recommendation is to not forget to work the posterior region of the thigh so as not to create an imbalance in the joint, something that can cause pain and injury in the future.
Care and recommendations
Before choosing a series or exercise program to strengthen your knee, be sure to make an appointment to check your health. First, because this will identify whether the weakness you feel in the joint is due to lack of physical activity or some other problem or disease.
And the doctor can also tell you what type of exercise you should do, the frequency and intensity that you support and are allowed to follow.
Another professional that you should not leave aside is the physical trainer, regardless of whether you choose to work out at home or at the gym. It will guide you in relation to the correct handling techniques and will assist you in setting up the program, taking into view the number of sets and repetitions so that you are less likely to be injured during Exercises.
This is important because when you try to do everything yourself, not knowing the right way and intensity, you run the risk of hurting or overloading your knees. Thus, instead of strengthening them, it will end up injuring them and leaving them even weaker.
And if during any exercise you feel any pain or realize that you have hurt yourself, do not take your personal trainer and go to the doctor as soon as problem.
What are your favorite knee strengthening exercises? Do you have the need to practice them for some special reason? Comment below!(24votes, average:, 2of 5)