Click on the blue word, pay attention to us – the article comes from China’s marathon platform official account – knee joint is the largest, most complex and most vulnerable joints in human body, and it is unavoidable to cause injuries during exercise.
Squatting against the wall can not only improve leg strength, but also be used for knee pain recovery.
The following actions are recommended.
It is recommended to practice 3-5 times a day until exhausted, with an interval of 1-2 minutes.
But as long as daily targeted exercise to strengthen the knee, it is not easy to get hurt, but also help you improve your grades.
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Bulgarian scissors squat Bulgarian scissors squat can improve knee stability and improve power imbalance.
For more information, please continue to pay attention to the running class of China Track and Field Association-.
(second) runners’ short video series (Series) include runaway safety knowledge, injury coping strategies, and specific suggestions for different groups, such as teenagers, elderly groups, women, sedentary people in offices, etc.
It is recommended to practice 2-3 groups each time, 8-10 times for each group.
Practice more and run with your knees! China official account China’s track and field APP, China’s track and field, China’s marathon platform, and more “dry cargo”.
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It is recommended to practice 3-4 groups each time, 10-15 times for each group.
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Practice quickly: squatting against the wall.
It can activate and exercise the gluteus medius and gluteus maximus until the gluteus muscles are slightly sour and swollen.
It can be completed in fragment time.
Goblet squat, goblet squat is simple and safe, and can lay a good foundation for leg strength.
Elastic belt side step walking elastic belt side step walking is simple and practical.
The duration of each issue ranges from 60 seconds to 90 seconds, and it is regularly launched every Tuesday, Thursday and Saturday.