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The knees have been subjected to too much, how to give it "reduce" in sports
Knee joints are the largest and most complex joints in the body. They rely on a narrow contact surface to perform daily exercises without arrays:
· Walking: withstand 1 to 2 times the weight
· Running: 4 times the weight
·Squat: withstand 8 times deadweight
·Squat: withstand 8 times deadweight
· Up and downstairs: withstand 3 to 4 times the weight
If you are still an "overweight" group, you can imagine how much "pain" your knees must bear throughout the day. According to the data, one in 10 people in China suffers from knee arthritis, and people aged over 70 are almost spared.
Men have gold under their knees. In order not to lose your gold price, shouldn't you protect your knees?
diet
First of all, it must be clear that weight is the natural enemy of the knee. Even if you do not do any weight-bearing exercise, you still have to complete walking, squatting, and going upstairs and other movements in your daily life. When you complete these movements, your knees are actually doing weight-bearing exercises.
Therefore, in the diet, the first thing to do is to control the weight, that is, to choose the fat-reducing recipes: less oil, low fat, and low calorie. While controlling weight, you can watch calcium intake in your own recipes.
Calcium supplementation can effectively protect knee joints, adding dairy products (fresh milk, yoghurt, cheese) to recipes, and fish and shrimp seafood can effectively supplement the body's calcium.
movement
Since walking and running will allow the knee to exercise with high weight, will we not exercise? I guarantee that if you can become a millionaire without spending money, then you become a millionaire?
1. Lose weight
Running is the first choice for the weight-loss crowd. When you sweat, your knees cry, and you're tired of your knees. Therefore, the recommended aerobic training for weight loss is cycling and swimming. These two sports can not only achieve the effect of aerobic training, but also do not cause great damage to the knee.
What if there is no pool or bike, only the treadmill gym?
The answer is to use the slope of the treadmill to give up on the speed of the obsession. Raise the slope of the treadmill so that you have a sense of climbing or going upstairs. Whether climbing or going upstairs, the damage to the knee is much lower than going down and going downstairs.
When climbing uphill, the mind murmurs "the buttocks's strength" and experiences quadriceps and buttocks to drive the body's movement. In this way, both aerobic training and incidental training are performed to the hips, and the pressure of the aerobic on the knees is reduced.
2. Shaped muscles
For those who want to shape muscles, lower limb training cannot be bypassed. For example, the training of the lower extremities, such as weight-deep squats and sitting leg flexion and extension, may cause more or less knee injury. In particular, friends who love exhaustive training may have destructive damage to their knees.
Lower limb strength training is a double-edged sword for the knee. Lower limb strength includes the quadriceps and the posterior hamstring, also known as the hamstring (located on the back of the thigh), and is one of the main flexor muscles.
Ordinary weight squats or sitting legs flexion and extension are mainly to stimulate the quadriceps, and the stimulation of the posterior hamstring muscles is limited. We can add a Bulgarian split leg in the lower extremity to enhance the stimulation of the back muscles and achieve a balanced effect.
Relative balance between the strength of the front and rear thigh muscles can increase the stability of the knee joint and slow the wear of the joint. In addition, it is also recommended that health friends use kneepads and other equipment to properly protect their knees when they are doing lower limb strength training.
In addition to the above, our details in daily life can also cause knee damage. In the choice of shoes, the heel to 2 to 3 cm is appropriate, the sole should not be too thin. During exercise, you need to choose comfortable, elastic sports shoes to reduce knee pressure.
Your knees have already suffered too much for you. From today, please be nice to your knees. When you are old, it will be good for you!