Pain in the knee joints can be caused by overexertion or past grass. If you have problems on the knee part, then slits and squats are not for you, they give too high a load on the joints. These are the most well-known exercises for working the hips and buttocks, but they are not the only effective ones. Give the muscles of the lower body a tone can be not only due to slits and squats, here are the best exercises to perform with problematic knees.
If you regularly feel pain in the knees, you are contraindicated high loads on these joints. As a result, the program will leave running, jumping, as well as all kinds of slits and squats. It is necessary to understand the causes of pain in the knees, as well as to choose suitable exercises with a high load on the hips and buttocks with a low load on the joints.
These are the best exercises for problematic knee joints.
Perform the specified number of repetitions in two or three approaches.
Exercise 1
Kneel, put your forearms on the floor so that the body rests on four points of support – the knees and forearms;
Raise the right leg bent at the knee as high as possible, hold it in the high position for a few moments;
Slowly lower your right leg and bring it to your chest;
Immediately lift the leg once more, perform 10-15 repetitions continuously, then as much for the second leg.
Gluteal muscles will receive the highest loads at the starting point of the exercise, and when brought to the chest, control muscle tension at these times. To increase the load, perform an exercise in shoes or use special weights-weight.
Exercises for the knees
Exercise 2
The starting position is on all fours, as in the previous exercise;
Straighten your right leg and lift it as high as possible;
At the same time as lifting your legs, bend your elbows so that the chest descends to the floor;
Hold the position for at least 15 seconds, then return to the starting position and do the same for the second leg.
When straightening and lifting the leg, make sure that the knee is directed down. The more you can lift the leg – the better.
Exercise 3
Lie on your back on the floor, bend your knees and firmly rest your feet on the floor;
Cross your arms on your chest or stretch on the floor along your body, but do not lean on it;
With your knees against the floor, lift your pelvis as high as possible;
Hold for a few seconds, then return to the starting position;
Do 20 repetitions.
At the top of the exercise, strongly strain the buttocks. Lower your hips to the starting position with slow, controlled movement.
exercise for the buttocks
Exercise 4
The starting position, as in the previous exercise-lying on your back, rest your feet on the floor;
Straighten your right leg and lift it as high as possible;
Stand in this position, then slowly return to the starting position;
Do the same on your left foot, it counts as a repetition;
Perform 10-15 repetitions.
Lifting the leg, control the tension in the gluteal muscles. Lower your leg slowly, do not throw it away, keep the tension in your hips and buttocks.
girl doing exercise
Exercise 5
Starting Position-standing, back straight;
Take your hands on the back of a chair or other object suitable for growth, it will be necessary to maintain balance;
Pull the right straight leg back, then return to the previous position;
Without counting the foot on the floor, immediately do the next repetition;
Perform 15-20 repetitions on one leg, then as much on the other.
When performed correctly, this exercise exerts a strong load on the muscles of the legs. Check that the position of the back remains straight, and the legs do not bend at the knees.
Finess Head 