膝盖锻炼及保护（Knee exerci and protection）
幽默搞笑句子Knee workout
Sam god:
First week:
1. lie flat on the bed, tighten the muscles in front of the thigh, for 5 conds, then gradually relax
2. lying in bed, leg, foot 30 cm away from the bed, 8 conds, then slowly down
3. sit on the chair and move your body forward,
The above actions are done 200 times a day, and can be done 4 or 5 times
Second weeks:
Back on the wall, along the walls of the body slowly squat, knees and legs until a 90 degree angle, keeping the knees and feet in a vertical line, count three conds, then slowly straight from the body.
杭州亚运会标志1. lie flat on the bed, tighten the muscles in front of the thigh, for 5 conds, then gradually relax
2. lying in bed, leg, foot 30 cm away from the bed, 8 conds, then slowly down
3. sit in the chair, lean forward, ten the muscles behind your thighs for 5 conds, then slowly relax
The above actions are done 200 times a day, and can be done 3 or 5 times
Start cond weeks: (plus 3 actions in the first week)
Back on the wall, along the walls of the body slowly squat, knees and legs until a 90 degree angle, the vertical line to keep the knee over the toes not bounded, not the number of conds, instant slowly straight from the body.win7屏幕亮度怎么调
房产合同The actions you can not do 200 times a day, 3 groups a day, each group of 20 times, almost
Tell me what you've done
Knee exerci action
The following three exercis protect the knee and relieve knee pain. Choo two of them, and exerci 2-3 times a week. Repeat the 15 steps each time to achieve the best workout.
科目英语怎么说
1. hamstring curl
Take a piece of elastic, tied to a post or heavy furniture legs, one end stretched the ankle in a foot. The pillars stand, let the rubber band in the tightening state will slowly lift the leg backwards, until the rear thigh muscle feel a slight fever, then slowly down, so repeated. Note: in the leg, the leg should
be mobile, not hip.
2. straight legs up
This method exercis the four muscles and the hip flexors. Straighten your legs, face up, lie flat, slowly lift one leg up straight, silent for 15-20 conds, and then slowly put down. If you need to increa the amount of exerci, you can first add an ankle weight of 1 kilograms of objects, and then increa in turn, until you can increa to 3.5 kg.
3. the wall squats
Stand against the wall, heel from the wall 1 feet length, put a ball between the two knees (can be basketball, football), clamp the ball, the body slowly squat down along the wall, until the knee and calf become 90 degrees right angle. Becau the back wall, the support part of weight, the knee forc
e is relatively small, so the motion intensity of human body feel comfortable, count three conds, then slowly straight from the body.
榨菜蛋汤
First, understand the knee:
The knee is not the most commonly damaged part of the body, but it can be the weakest. When it comes to the knee problem, there is a concept, first of all, the structure, the thigh bone, or the tibia and the thigh bone
The fibula, which also has the kneecap, is known as the patella, which forms the knee joint. Between the femur and tibia there
are two large cartilage plates called the medial meniscus and the lateral meniscus, respectively. The grooves at the front and bottom of the femur are suitable for placement of the patella and are very satisfactory for the patella to move up and down in the rough. The cartilage on the joints can absorb vibrations and bear stress until they become defective. Cartilage, especially the meniscus, is the most vulnerable part of the body during exerci.
孕期头晕
Two 、 symptoms and treatment of knee injury
Symptom：
The patellar tip began to have soreness and discomfort, after persistent blunt pain. The rule is that start activities incread pain, pain after open reduction of activities in daily life and work (such as stairs, squat stand, walk, force play), in unit four biceps contraction action, there will be pain sufferers with the tip. Patients with vere dia appear pain sufferers with tip in normal walking also. Patients feel weak knee weakness, foot fatigue, resulting in the shoulders or hand, not to mention, but can not bear the heavy walking. The sufferers with tip has obvious pressure pain. Touch, are sufferers of swollen tendon inrtion, blunt thick change. Some patients can feel the ends of the bony spurs. As the knee extensor resistance test, misquatting test, pain sufferers with tip. Whether chronic or acute popliteal muscle injury, the main performance is squat down or up, or go upstairs, climbing, popliteal fossa pain, its properties can be intermittent or persistent, mostly manifested chronic injury in blunt pain, acute injury is vere or vere pain or involve
tearing kind of pain.
Inspection method:
Lying on the bed, (if only his legs straight sitting on the bed, legs must be straight, otherwi there is
运动会投稿50字左右no n), with hand thumb alignment on the knee extension, hold live, can guarantee the knee before and after the move, and then force the thigh,
If you feel a marked pain, it is a soft tissue injury in your knee. If the pain is vere, it is the aging of the soft tissue
Forming reason:
Due to the structural characteristics of human bones, when the soft tissue density contact within the knee leg bending, protect the knee lubricating fluid can not be good, long time weight-bearing climbing, causing friction within the knee hard, resulting in soft tissue aging. Mountaineering, cycling, climbing, etc., long knee bending movements, can lead to soft tissue aging.
Treatment：
1. take aspirin to relieve pain and inflammation
2. if the X picture reflects a tear in the meniscus, it requires surgical treatment, that is, arthroscopic surgical treatment, which involves inrting a stainless steel tube and drawing the torn cartilage with a suction device. This popular new surgical procedure allows people to recover within a week after s
urgery.
