Do you have knee pain when doing squats or running? 10 Exercises You Might Be Ignoring

Even if you find a great coach to train with, if you don’t think and absorb the concepts and methods taught by the coach, the result will be that the exercise will be ineffective and you will eventually give up!

So, what should you prepare your "mind" before exercising? !

1. Without setting goals, you won’t find the right method!

Remember, there is no gender distinction in sports and fitness, only in competitive events. The choice of exercise depends on your goals, needs, and preferences. My advice to people who want to start exercising is: "Know clearly what you want!" Each goal requires a different approach: building big muscles and losing weight require different exercise methods, and training bodybuilders and runners also require different training methods.

2. Without establishing concepts, exercise becomes a waste of time!

For example, girls will not easily turn into Barbie dolls, there is no such thing as partial weight loss, aerobic exercise is not the only way to lose weight, diet is the basis of weight loss, eating a full meal after exercise will not make you fat, aerobic and anaerobic exercise can both help reduce fat, and whole-body exercise and sufficient intensity of exercise can consume more calories and help lose weight...

3. Build basic physical fitness and steps:

My advice to those who want to start exercising is that first you need to understand your physical fitness, which basically includes "cardiopulmonary capacity" and "muscle strength" and "muscle endurance".

Cardiorespiratory capacity:

The steps to strengthen cardiopulmonary function are to build aerobic foundation and aerobic efficiency. You can start with brisk walking, jogging, cycling, climbing stairs, swimming, dancing, etc., in a continuous manner that maintains a certain heart rate. You can choose according to your personal interests. After all, it is impossible to develop an exercise habit if you are asked to do a sport that you resist.

It is recommended that beginners increase the time of aerobic exercise in the initial stage of exercise, and then challenge themselves to increase the resistance, speed, slope, etc. After their physical fitness has improved to a certain level, they can try the interval method, using high and low intensity alternating, such as fast and slow, or high and low slope resistance alternating.

Strength training:

Strength training, also known as resistance training, not only uses resistance (your own weight or external load) to enhance muscle strength and endurance, but what you actually need to focus on first is your flexibility, whether your joints are sufficiently mobile, your sense of balance, whether your posture needs to be adjusted, and whether your left and right sides are balanced and coordinated. This way, you won't cause imbalance or injury when doing strength training.

In the training that I teach to beginner students, it is very important to build athletic ability. In addition to physical fitness, it is very important to build hip and core strength. This is also the basic ability required to do advanced high-intensity exercise.

Build hip and core strength:

The hip is the hip joint, and here it specifically refers to the muscle group that strengthens the buttocks. Most people are unable to activate the hip joint and gluteal muscle groups first, but instead use the knee joints first, using the quadriceps in front of the thigh first. In many movements and exercises, the buttocks and hamstring muscles are used very little, and too much pressure is concentrated on the knee joints!

Have you ever thought that the discomfort in your knees is not caused by bad knees, but may be caused by your hips falling asleep, which leads to many problems. Balance and explosive power, as well as running and cycling, all require the hip and hamstring muscles. Climbing mountains and stairs also requires strength in the hip and hamstrings.

Here are some basic and simple ways to engage your core and glutes:

core

●Pan pose is the basis of many movements. When practicing the plank pose, stabilize your shoulder blades and do not let them rise from the back like wings. Tighten your abdomen, buttocks and thighs to keep your body stable. Do not use your hands and feet to push your body to lift your buttocks, otherwise your core will not be exercised and your hands and feet will slip and not move smoothly.

●You can use the roller to check your force in the stick pose. If your hands and feet are pushing, the roller will roll away. If you can stabilize your core and tighten your thighs and buttocks, your body will be stable on the roller!

●Lean back and tighten your abdominal area, straighten your back, stretch your arms and clamp the roller to keep your body tense. You can also lift your feet off the ground, or keep your upper body tight with your arms and rotate to increase the difficulty.

●We can think of it as doing the plank pose while standing, using the resistance of the elastic band, changing the angle and rotation of the body, all of which can train the core. Likewise, in addition to the abdominal area, you should also tighten your thighs and buttocks to achieve full body stability.

Hip and buttocks muscles

●Lie on your side and bend the knee of your supporting leg to 90 degrees, then lift and lower your hips to use the muscles on the outside of your hips.

●Put the elastic band on your ankles and do sideways walking movements. You can also use the outer muscles of your hips. Remember to keep the tips of your ankles facing forward, not outward.

●Single-leg movements mainly using the hip joint. Keep your back straight, lie down with your upper body, move your hip joint, and keep your knee joint slightly bent. Remember, do not squat or step back.

For advanced exercises, the core and hips need to cooperate with each other in many movements, and the upper and lower body are connected together.

● Step jumps, extending the hip joint movement on one leg, and quickly doing single-leg or two-leg exchanges are enhanced training. In addition to the hips, the upper body and core connection must be coordinated as a whole. The higher the steps, the higher the intensity. People with better skills can even use lower step jumping as one of the warm-up exercises.

●The kettlebell is an exercise that requires hip extension, and a strong core to stabilize the spine and torso. Before doing common swing movements, you must first learn the Romanian deadlift and have sufficient hind leg flexibility.

● When doing squats and rotations with handheld weights, in addition to the muscle strength of the thighs and buttocks in the lower body, you also need core strength to control the tension load caused by the rotation. The whole body needs to coordinate the effort, and the coordinated changes in speed or weight can also produce different feelings and effects.

Summarize:

●Aerobic and anaerobic exercises have their own benefits and training effects, and the proportion of each should be arranged according to each person's needs.

●If you need to lose weight, remember that you can do aerobic exercise or anaerobic exercise! Because the premise is diet!

●Different aerobic exercises also have different benefits. For example, compared with running, rowing machine uses and trains more upper body muscles.

●Different strength training methods will also have different body types. Weight training and even bodybuilding methods can train huge muscles, while functional training or explosive training can also increase the overall muscle mass, but not to such a large extent.

●No matter what sport you play or what your goals are, when you have a strong core and flexible hips, you have the basic ability to learn various movements and techniques. Finally, I would like to remind you not to forget flexibility. Good flexibility can improve athletic ability and avoid muscle tightness, injuries, and poor posture!

The above is not a menu, but is to give you an idea and concept so that you can understand the basic steps, concepts and mindset. The above are just examples. In fact, there are many more different ways and techniques to do it, depending on your personal level and needs. If you still don't understand the meaning after reading the above text description, but you really want to learn it, it means you need a professional to guide you. Also, remember to use your brain to think more.

This article comes from: Muscle Mom Blog

※For more information, please visit the blog of Kinniku Mama