Cycling is a very influential sport.
Many people think their knees are safe.
But some people often complain about knee pain, while some professional cyclists have knee pain as high as 23%.
So for amateur cyclists, the probability of this proportion will be higher.
People who sit at their desks all day will weaken their muscles, resulting in a domino effect.
Note: when muscles become weak or rarely used, they may be inert.
When this happens, the knee muscles will feel pain when cycling.
Since the knee acts as a hinge between the hip and ankle, it is important to strengthen the strength around the joint.
The following normal training will help you not hurt your knees when riding.
The first exercise.
First you need a power ring, a balance ball, medium hand weights and an exercise pad.
Do it twice a week, 2-3 times each time.
When practicing, put the strength around the leg above the knee.
Then lie on your left side with your knees bent and your ankles, knees and hips stacked.
Place your head on your left hand to avoid straining your neck, and place your right hand on the carpet.
Keep your heels side by side, lift your right knee as far as possible toward the ceiling and return to the starting position.
Repeat 15 times, then turn to the right and do the same.
For the second exercise, first lie on your back on the carpet, wrap the strength ring around the leg directly above the knee, bend the knee, put the heel close to the hip, and extend both sides to both sides.
Tighten your hips, put your strength on your heels, and lift your hips up so that there is a straight line from your knees to your shoulders.
At the same time, lift the knee and align it with the hip while maintaining the tension of the ring.
After that, slowly lower yourself.
This action can be repeated 10-15 times.
The third exercise, first you need to stand on the balance ball and put your hands on your hips to maintain balance.
Then, the left leg tilts back and the right foot droops at an angle of 90 degrees.
Then, the left leg returns to the starting position.
Repeat this action for 10 times, and then repeat the above action by exchanging legs.
In the fourth exercise, first put your strength around your ankles and spread your legs to extend the rope.
Lower your body to squat and step to the left.
The same is true of the right leg, which is as big as the hip.
Walk horizontally to the left for 15 steps, and then walk in the opposite direction.
The strength ring is always tight.
The fifth exercise starts from the standing posture, holding a medium-sized hand weight with the right hand.
Transfer the weight to the left leg and bend slightly to the left knee.
When lowering the weight to the floor, extend the right leg back to maintain balance.
Continue to lose weight until you are almost parallel to the ground while keeping your back straight.
Then return to the starting position.
Repeat this 10-15 times and switch sides.
In the sixth exercise, first, both hands are vertical downward and knees are kneeling on the exercise pad to form a 90 degree angle.
While bending your knees, lift your right heel as if you were stepping on the ceiling.
Return to the starting position.
Repeat this 15 times, then move to the left heel.
In the seventh exercise, both hands form a 90 degree angle vertically downward.
Extend the right arm over the front and left legs until they are parallel to the ground.
Keep your back flat, hips level, and focus on pulling your navel toward your spine.
Straighten your arms and do the above with your left arm and right leg.
Hold on for about three minutes.
Pingdu lightning reminds you that no matter what the purpose of cycling is, you should maintain a pleasant mood in order to keep fit, lose weight, relax and participate in competitions, so that you can experience the fun of cycling! How do I maintain my car when I look back at my car? The classic route of summer riding, the mountain bike structure, the new riders’ riding suggestions, cycling inventory, talking about the bicycle mat, some words, pictures and videos are collated on the Internet.
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