As annoying as it may sound, it is impossible to pump up your knees. The knee is a joint, there is no muscle tissue in it that could be pumped up. On the contrary, increased stress can lead to injury, early wear of the meniscus, reduction of joint fluid and other troubles. The only advice for those who want to strengthen their knees, work on the ligaments and muscles adjacent to the knee joint.
It is necessary
- - medium-sized fitball.;
- - running shoes;
- - stable support.
Instructions
Step 1
Do a simple exercise to warm up. Stand straight, bend your knees slightly and grasp the knee caps with your hands, rotate your knees together at the same time, first clockwise, then counterclockwise. Do not spread your knees while moving. Do not put your hands on your knees. Perform 10 rotations in one direction and the other. Then spread your legs shoulder-width apart, and continue rotating your knees, holding your kneecaps with your hands. Try to keep your knees parallel.
Step 2
Stand with your back against the wall. Place a medium-sized fitball between your waist and the wall. Place your feet slightly wider than your shoulders and slightly move your feet away from the wall. You should be like leaning against the ball. Lower your arms freely. Slowly inhale, lower the body until the angle at the knees is right. Hold this position for five seconds and, exhaling, slowly return to the starting position, fully straightening your knees. Make sure that at the lowest point of the knees do not protrude beyond the imaginary line passing through the heels. Keep your heels on the floor. Maintain balance by contracting all your core muscles. Do two sets of 15-20 squats.
Step 3
Add an easy cross-country run to your workout routine. The purpose of this run is not to develop endurance and speed, but to strengthen the knee joint. Therefore, run at a slow pace, try to choose an area with uneven terrain for jogging: slides, holes, other irregularities, various surfaces, for example, alternating asphalt and soil. Choose running shoes with maximum cushioning.
Step 4
Stand straight, feet shoulder-width apart, feet parallel to each other. Squat at a slow pace and shallow. The angle at the knee joint should not be less than the right angle. Make sure that your knees do not curl inward and are directly above your feet. Keep your back straight. Do the exercise without weights. Your own weight is sufficient to strengthen the ligaments surrounding the knee joint.
Step 5
Take the same starting position as in the previous exercise, but put your feet slightly wider than your shoulders. Also, keeping your back straight, squat at a very slow pace. Lowering, bring your knees inward so that they touch each other, then return to the starting position. Perform 10-15 squats and repeat the same exercise with the knees extended to the sides. One set consists of 10-15 knee squats and 10-15 breeding squats. Do three sets with a minute rest in between. When spreading or bringing the knees together, the feet should remain parallel to each other. Keep your back straight. To help yourself stay balanced, you can stretch your arms forward.
Step 6
Stand up straight, with your hand grasping any support, for example, the back of a chair. Lift your right leg up and bend at the knee at an angle of 90 degrees. Perform rotational movements with the lower leg clockwise and then counterclockwise. Keep the thigh of the working leg still, for this you can help yourself with your free hand. Then change your leg.
