Squats are one of the most effective exercises for the training of legs. However at their performance the athletes sometimes feel severe pains in knees, it can be result of excessive loading or the serious trauma. Before complete recovery it is necessary to exclude squats from the training program, having replaced them with others - more sparing exercises.
- - exercise bike;
- - consultation of the doctor;
- - machine for pumping of quadriceps;
- - machine for pumping of gastrocnemius muscles.
1. Undergo inspection at the doctor to learn the reason of appearance of pain. Perhaps, you should exclude for a while in general loads of legs to give to knees time for good rest and restoration. If the doctor resolves trainings without big load of knees, replace squats with the exercises described below.
2. Begin the training with warm-up on the exercise bike, well warm muscles of legs. Don't choose the mode of too big loading – important the movement, but not overcoming the certain effort. Before the training put on knee pads or wind joints with the elastic roller.
3. Carry out the farm leg press in the prone position, begin with small weight. Make movements smoothly, without unbending and without lowering the leg up to the end. Choose such weight that you could execute 5-6 approaches, till 10-12 repetitions in everyone.
4. Be engaged on the machine for pumping of quadriceps. Record the hip, only the shin works. Holding hands the machine, with the direct back make 4-6 approaches till 8-10 of repetitions in everyone, depending on your opportunities and objectives. Don't pull and don't shake weight. Don't straighten the leg up to the end, it is dangerous to your knees, lift and lower weight on smooth range.
5. On the same machine pump over hip bicepses. Home position: lying on the stomach. You hold hands the machine, get legs under the block, having recorded the hip. Only shins work. Lift weight smoothly, without pulling, on incomplete range. You don't chase weight, you watch technology of performance. At its correct observance also gluteuses are well studied. The number of approaches 4-6, the number of repetitions in approach from 8 to 12. Being antagonists, these groups of muscles at the correct performance well give in to the training. Further, with growth of fitness, it is possible to include the superseries which is carried out on this exercise machine in the complex.
6. Pumping over legs, don't forget about gastrocnemius muscles. They rather badly give in to the training and don't want to grow as are constantly involved in walking and are adapted to loadings. Therefore the training with heavy scales is necessary for them. Exercises can be performed standing and sitting. It is possible to use the special exercise machine, the curve of movements in this case is fixed and predictable. The number of approaches in exercise from 6 to 8, the number of repetitions from 8 to 10. The last approaches can be carried out with the smaller number of repetitions in everyone, but surely observing the proper technique, doing exercise smoothly and without breakthroughs. Also try to carry out the negative phase slowly.