Don't hurt your knee joints when running. Do squats to exercise your muscles and improve your leg strength.

Want to run and exercise but can't get over the mental barrier and worry that it will cause damage to your knee joints? In fact, moderate jogging not only helps improve cardiopulmonary capacity and increase muscle endurance, but also has a very good effect on improving body shape! What should we do to prevent sports injuries? Experts say that a good protective measure is to moderately use 8 lower body strength training methods, including 6 squats, to exercise the muscle tissue around the knees and warm up fully before starting a run!

In his book "The World's Most Effective Running Weight Loss Method", the well-known Japanese sports instructor James Shuichi Nakano mentioned that before deciding to officially start jogging, in addition to recommending friends who have not exercised for a long time to spend 2 to 3 months, according to their personal situation, moderately climbing stairs, brisk walking, jogging and other alternating exercises to allow the body to adapt to the running rhythm, trying to add some muscle strength training to help prevent knee pain is also a good choice.

Improve weak knees by doing this! 8 muscle training methods to effectively improve leg strength

For example, by combining the following 8 muscle strength training methods derived from the recently popular squat movement, you can give some stimulation to muscles that have been sitting for a long time and lack of training. It is a good way to effectively improve leg strength and stabilize the weak muscles around the knees. However, people are also reminded that when engaging in this type of muscle strength training exercises, they should maintain regular and gentle breathing and not hold their breath or stop breathing, so as not to cause a rise in blood pressure.

[Method 1 / Air Chair]:

Repeat: 30 seconds.

Sit on a chair and let your buttocks float slightly, as if you were trying to push your buttocks out. Maintain this position and don't stop breathing.

[Move 2 / Squat (Arms Open)]:

Number of times: 20 times.

1. Pull your buttocks back, open your arms to the left and right, and imagine your shoulder blades moving inward.

2. Open your feet to shoulder width, with toes slightly outward, and extend your hands forward to shoulder height, palms together.

[Move 3/Single-leg squat (simple version)]:

Number of times: 20 times on each side.

1. Step forward with one foot, lean your upper body forward slightly, put about 80% of your weight on the stepped foot, and place your hands on your knees.

2. Keep your weight on the foot that you stepped out with, straighten your knee, and keep your shin as vertical as possible.

[Move 4/Single-leg squat]:

Number of times: 20 times on each side.

1. Step forward with one foot, let the knee of the back foot almost touch the floor, and lean your upper body forward slightly.

2. Keep your weight on the foot you stepped out with your knee straight and your shin as vertical as possible.

[Move 5 / Single-leg squat (wall)]:

Number of times: 20 times on each side.

1. Stand with your back to the wall, step one foot slightly forward, and place the other foot on the wall.

2. Keep your weight on your stepping foot, bend your knee, and keep your shin as vertical as possible.

POINT: Be careful not to let your knees go beyond your toes, and keep your heels pressed hard on the floor. This can exercise the muscles of your buttocks and inner thighs.

[Move 6 / Single-leg squat (balance)]:

Number of times: 20 times on each side.

1. Step forward with one foot, let the knee of the back foot almost touch the floor, and lean your upper body forward.

2. Keep your weight on the stepping foot, knees straight, and both arms and the back foot stretched straight out.

POINT: Straighten your back and imagine your arms and the foot behind you are in a straight line.

[Trick 7/Runners]:

Number of times: 20 times on each side.

1. From a standing position, take a big step back with one foot, slightly bending the knee of the front foot and placing about 80% of your weight on this foot.

2. Lift the back knee forward and swing the elbow on the same side backward.

POINT: As if you are running, swing your left and right elbows alternately and rhythmically.

[Trick 8 / Running Man (Balance)]:

Number of times: 20 times on each side.

1. From a standing position, take a big step with one foot backward, slightly bending the knee of the front foot and leaning forward, without the back foot touching the ground.

2. Straighten your back, keep leaning forward, lift your back knee forward, and swing your elbow on the same side backward as if you were running.