Squats are one of the most effective leg workouts. However, when performing them, athletes sometimes experience severe knee pain, this can be the result of overuse or serious injury. Until full recovery, squats should be excluded from the training program, replacing them with other, more gentle exercises.
Necessary
- - exercise bike;
- - the doctor's consultation;
- - machine for pumping quads;
- - a machine for pumping the calf muscles.
Instructions
Step 1
Get tested by your doctor to find out the cause of the pain. You may need to temporarily eliminate stress on your legs altogether to give your knees time for proper rest and recovery. If your doctor allows you to work out without putting too much stress on your knees, replace the squat with the exercises described below.
Step 2
Start your workout with a warm-up on a stationary bike, warm up your leg muscles well. Do not choose a mode that is too heavy - movement is important, not overcoming a certain effort. Put on knee pads or elastic bandage around your joints before starting your workout.
Step 3
Do a bench press with your truss legs in a prone position, starting with a light weight. Make movements smoothly, without unbending or lowering your legs to the end. Choose a weight so you can do 5-6 sets of 10-12 reps each.
Step 4
Exercise on a quadriceps bar. Fix the thigh, only the lower leg works. Holding the machine with your hands, with your back straight, do 4-6 sets of 8-10 reps each, depending on your capabilities and tasks. Do not jerk or rock the weight. Do not straighten your legs to the end, it is dangerous for your knees, raise and lower the weight in a smooth amplitude.
Step 5
On the same machine, pump your hamstrings. Starting position: lying on your stomach. Hold on to the machine with your hands, put your legs under the block, fixing the hip. Only the shins work. Lift the weight smoothly, without jerking, in an incomplete amplitude. Do not chase weight, follow the technique. With its correct observance, the gluteal muscles are well worked out. The number of approaches is 4-6, the number of repetitions in the approach is from 8 to 12. As antagonists, these muscle groups, when performed correctly, lend themselves well to training. In the future, with an increase in fitness, you can include in your complex a super series performed on this simulator.
Step 6
When pumping your legs, do not forget about the calf muscles. They are quite difficult to train and do not want to grow, as they are constantly involved in walking and are adapted to loads. Therefore, training with heavy weights is necessary for them. The exercises can be performed while standing and sitting. You can use a special simulator, the trajectory of movements in this case is fixed and predictable. The number of approaches in the exercise is from 6 to 8, the number of repetitions is from 8 to 10. The last approaches can be performed with fewer repetitions in each, but always observing the correct technique, doing the exercise smoothly and without jerking. Also try to do the negative phase slowly.
