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A set of exercises for healthy knees
Exercises for healthy knees Before the complex, spread well between palms until you feel a good warmth and warm hands to massage your knees.
1. Exercise
IP — sitting, hands hold the right leg behind the thigh. On the inhale bend the leg at the knee, exhale — pulling, tensioning the quadriceps, back straight. Perform 10 to 12 repetitions on each leg.
2. Exercise
SP — sitting with straight back, legs extended, knees tucked up, feet on itself, straining the anterior surface of the thighs. Hold the position for 1 minute.
3. Exercise
SP — sitting with straight back, legs wide open. Alternately, the small amplitude of the bend-unbend your knees. Sensation in the legs — alternately strikes like knees to the floor. Running — 1 minute.
4. Exercise
SP — sitting with her legs spread, back straight, feet on itself, knees pulled up, the anterior surface of the thigh tense. Hold the pose for 1 minute.
5. Exercise
IP — standing, right leg lifted forward, the pelvic bone on one level, back straight, supporting leg strong and fit. On the inhale bend the right leg, exhale pulling, straining his quadricep. Perform the exercise 10-12 times. Repeat with the other leg.
6. Exercise
SP — feet together, knees prosohnut, hands on the thighs above the knees. On the exhale, pulling the feet, tense the quads, point the tailbone up, on the inhale — bend the knees in IE. Repeat 10-15 times.
7. Exercise
After the previous freeze up position with legs extended, front legs tense, back straight, body weight trying to move into the front part of the foot. Hold the pose for 1 minute.
8. Exercise
IP — standing, feet shoulder width of the pelvis, knees pulled up, thighs tight. Slowly rise up on high toes, keeping the toes slowly bend your knees, then slowly align the legs and slowly lower heels to the floor. Perform 10-12 approaches.
9. Exercise
IP — lying on his stomach, coccyx retracted inwards. Legs extended, right foot tucked into the floor, knee pull up, left foot gently lift up on the inhale bend the knee, exhale — pull. Perform 10-15 repetitions with the left foot.
P. S. And remember, just changing your mind — together we change the world! © econet
Source: ok.ru/gibkoetelo/topic/66245387357181
1. Exercise
IP — sitting, hands hold the right leg behind the thigh. On the inhale bend the leg at the knee, exhale — pulling, tensioning the quadriceps, back straight. Perform 10 to 12 repetitions on each leg.
2. Exercise
SP — sitting with straight back, legs extended, knees tucked up, feet on itself, straining the anterior surface of the thighs. Hold the position for 1 minute.
3. Exercise
SP — sitting with straight back, legs wide open. Alternately, the small amplitude of the bend-unbend your knees. Sensation in the legs — alternately strikes like knees to the floor. Running — 1 minute.
4. Exercise
SP — sitting with her legs spread, back straight, feet on itself, knees pulled up, the anterior surface of the thigh tense. Hold the pose for 1 minute.
5. Exercise
IP — standing, right leg lifted forward, the pelvic bone on one level, back straight, supporting leg strong and fit. On the inhale bend the right leg, exhale pulling, straining his quadricep. Perform the exercise 10-12 times. Repeat with the other leg.
6. Exercise
SP — feet together, knees prosohnut, hands on the thighs above the knees. On the exhale, pulling the feet, tense the quads, point the tailbone up, on the inhale — bend the knees in IE. Repeat 10-15 times.
7. Exercise
After the previous freeze up position with legs extended, front legs tense, back straight, body weight trying to move into the front part of the foot. Hold the pose for 1 minute.
8. Exercise
IP — standing, feet shoulder width of the pelvis, knees pulled up, thighs tight. Slowly rise up on high toes, keeping the toes slowly bend your knees, then slowly align the legs and slowly lower heels to the floor. Perform 10-12 approaches.
9. Exercise
IP — lying on his stomach, coccyx retracted inwards. Legs extended, right foot tucked into the floor, knee pull up, left foot gently lift up on the inhale bend the knee, exhale — pull. Perform 10-15 repetitions with the left foot.
P. S. And remember, just changing your mind — together we change the world! © econet
Source: ok.ru/gibkoetelo/topic/66245387357181
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