Kind of annoying it sounded, - it is impossible to pump up knees. The knee is the joint, in it there is no muscle tissue which could be pumped up. On the contrary, the strengthened loading can lead to the trauma, early wear of the meniscus, reduction of articulate liquid and other troubles. The only thing that it is possible to advise persons interested to strengthen knees, to work over the ligaments and muscles adjacent to the knee joint.
It is required to you
- - fitball of the average size.;
- - running sneakers;
- - steady support.
Instruction
1. As warm-up perform simple exercise. Get up directly, slightly bend legs in knees and undertake hands patellae, rotate at the same time cramped knees at first clockwise, then – against. You don't part knees during the movement. You don't press hands on knees. Execute 10 spins in one and in other party. Then place legs on width of shoulders, and continue spins by knees, adhering to hands for patellae. Try that knees moved in parallel.
2. Get up the back to the wall. Between the waist and the wall establish the fitball of the average size. Put legs slightly more widely than shoulders and slightly remove feet from the wall. You have to as if to lean against the ball. Freely lower hands. Slowly on the breath lower the case until the corner in knees becomes straight lines. Be late in this situation for five seconds and, exhaling, slowly return to the home position, having completely straightened knees. You watch that in the extreme lower point the knees didn't play for the imagined line passing through heels. Don't tear off the heel from the floor. Keep balance, straining all muscles of the case. Execute two approaches till 15-20 of squats.
3. Add to the training program easy jog on the cross-country terrain. Problem of this jog not development of endurance and speed, but strengthening of the knee joint. Therefore run at slow pace, try to choose for jog the area with the uneven relief: hills, poles, other roughnesses, various covering, for example, alternation of asphalt and soil. Choose for jogs of the sneaker with the maximum absorption.
4. Get up directly, legs shoulder width apart, put feet in parallel each other. Squat at slow pace and it is superficial. The corner in the knee joint shouldn't be less direct. You watch that knees weren't turned off inside and were strictly over feet. You hold the straight line back. Perform exercise without burdening. For strengthening of the sheaves surrounding the knee joint your body weight suffices.
5. Reach the same home position as in the previous exercise, but put legs slightly more widely than shoulders. Also, holding the back directly, squat at very slow pace. Falling, you cramp knees inside so that they touched each other, then return to the home position. Execute 10-15 squats and repeat the same exercise with cultivation of knees in the parties. One approach consists of 10-15 squats with data of knees and 10-15 - with cultivation. Execute three approaches with minute rest between them. At cultivation or the data of knees of foot have to remain parallel each other. You discipline the back vertically. To help itself to keep balance, it is possible to extend hands forward.
6. Get up directly, the hand undertake any support, for example, for the chair back. Raise the right leg up and bend in the knee at an angle 90 degrees. Carry out the shin rotary motions clockwise, and then against hour. Hold the hip of the working leg motionless, for this purpose it is possible to help itself the free hand. Then replace the leg.