4 Exercises to strengthen your lower body
The functioning in the knees is complex and makes them one from the weak points of athletes. Over time various ailments can arise, but we could prevent them with the following exercises.
The knee is often a joint using a complex structure since for the correct functioning it requires the numerous components: ligaments, tendons, cartilage, and menisci. Due to the same complexity, there are lots of problems from the knee, for example muscular problems, patella wear, or ligament or meniscus injuries, amongst others.
These problems, in addition, are quite limiting and painful, and unfortunately, common in lots of athletes, from runners or gymnasts to soccer players. However, having healthy knees and looking after that health down the road is possible, thanks to a series of exercises that will assist us strengthen our muscles and, thereby, prevent certain ailments and injuries.
Squats, lunges, or pedaling are some from the exercises that we can do to boost the lower body, especially the knees, a thing that will avoid future injuries or ailments.
These are the four best exercises that you can include in your training routines to guard your knees and prevent future discomfort:
Step up & step down
On simple terms: exercises that simulate going up and down stairs. To perform this exercise, it’s enough to improvise a stride high enough for the muscles to exert the effort of the rise and fall (the knee must not exceed the height in the hip).
Exercise ought to be done in a controlled manner, and the climbing leg must be kept in a 90-degree angle. When climbing, the extra weight should fall on the heel with the foot that is about the step.
Enough with 12 or 15 repetitions, then we must change legs. We can atart exercising . weight with many dumbbells.
Strengthen the abs and lumbar
The weakness of the abdominal muscles can put an additional strain for the joints of our own body. Therefore, it is important to give attention to this point to take care of the health of both the knees, hips, reducing extremities.
To strengthen workout products , there are many Pilates exercises that can be very useful, for example toning, which you can perform face-up, and also the knees bent, and gradually improve the waist. The back ought to be kept horizontal. We can perform between 10 and 20 repetitions.
Squats
This is a basic and quite simple exercise to perform which will strengthen the muscles with the hip, thigh, and buttocks, but in addition those of the knees and hips.
For this exercise, we drop flexing our legs like we were going to sit down, fostering not to move the knees forward, not lowering greater than 90 degrees, instead of bending the trunk (it must remain straight). We can lean our backs against a wall if it is easier for individuals. Arms stretched forward to keep up balance. 8-12 repetitions are sufficient.
Lunges
This is often a fantastic exercise to both strengthen the knees and tone your thighs and glutes. How do we get it done? We start the exercise with all the feet together, then bring one leg forward and minimize the body prior to the thigh that is in front is parallel down, and also the back leg almost touches it. We form a 90-degree angle with a straight back and hold for a couple of seconds. We come back to the starting position and repeat at least 10 times. Then the same while using other leg forward.
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