Knee exercises
Beautiful and graceful knees are an adornment of any legs, but not all female representatives can boast of this part of their body.
Fat rolls around the knees and loose skin significantly spoil the appearance of the legs. Knee exercises, which include jumping rope, squatting, jogging and cycling, can help correct this deficiency.
Various massages, going to the sauna or bath, rubbing with honey, creams and other cosmetics will also help relieve swelling in this area, tighten the skin and make it smoother. Beauty salons also offer seaweed wrapping, which, along with knee exercises, helps to lose 2-3 cm in the knee area in 5-7 sessions, as well as tighten the skin around them.
Many women want to know how to lose weight in the knees and get rid of pain in this part of the body, because it is on them and on the feet that the whole body is loaded when walking, running and other physical activity. Knee pain is often associated with joint weakness, excess weight, and underdeveloped leg muscles. Yoga classes, which work out all joints and muscles, can help get rid of such consequences. Also, professional athletes face knee pain, who, due to constant training, wear out the level of strength of the knee joints.
Knee Exercises: Practical Tips
Having decided to take care of the appearance of your legs, and, accordingly, the area of the knees, it is important to correctly perform exercises for the knees. Before each workout, be sure to do a little warm-up and stretch the muscles and ligaments of the legs, as well as the whole body. Stretching and warm-up should be performed in any case, even if there is no knee pain: firstly, it will not take much time, and secondly, it will help to avoid the appearance of pain in the future.
All knee exercises involve the muscles of the inner and outer thighs, quadriceps and muscles of the buttocks, so there are a great many exercises aimed at stretching and strengthening the knees. If desired, you can build muscles in these parts of the body.
In the presence of such diseases of the knee joints as lipoarthritis, arthrosis and arthritis, it is better not to engage in knee exercises as a preventive measure. You should contact a surgeon or orthopedist, who will help not only correctly diagnose, but also determine the cause of their occurrence, and also prescribe adequate treatment, which may include performing gymnastics for the knees.
The onset of severe knee pain should be diagnosed from the very beginning of its onset, because often it is neglect and unwillingness to help oneself on time that lead to the development of more complex diseases in the knees, for the prevention of which the exercise for the knees may already be insufficient.
Along with the knee exercises included in health-improving gymnastics, there are also methods for treating knee joints, such as:
- The use of medical devices (bandages, prostheses);
- Drug treatment;
- Wellness massage;
- Surgical intervention.
A single knee injury increases the risk of recurrence of a knee injury, making treatment more difficult. Knee stretching exercises are the best way to prevent the risk of re-injury to the knee.
How to lose weight in the knees: exercise
In order to remove fat deposits around the knees, it is necessary to perform such exercises for the knees, during which weight loss will certainly occur in the shortest possible time, such as:
- Cycling with full leg extension. This exercise is quite difficult for those who do not have sufficient experience in cycling, since it is quite difficult to maintain balance in this position. However, the bike can be replaced with its exercise counterpart, which does not require balance during exercise at all. A daily five-minute practice of this type of knee exercises allows you to get rid of 2 cm of fat in this area in 1-2 weeks;
- Intense jumping rope, which will not only help you lose fat in the knees, but also help you lose weight in the abs, sides, back, hips and buttocks, as well as tighten the skin all over the body. It is important to perform jumps daily in combination with other knee exercises, then the result will not be long in coming;
- Squats are some of the most effective exercises not only for the knees, but also for the calf muscles, thighs, and glutes. It is important to do this exercise for the knees, weight loss, when done very quickly, correctly. The heels should not come off the floor, and the arms should hold on to the waist or stretch forward while doing squats;
- Jogging is another effective exercise for knees and full body weight loss. Jogging is best in the morning before meals or in the evening after 3-4 hours after the last meal, breathing should be deep and even when running. For those who do not know how to lose weight in the knees, jogging every day for 10-15 minutes will be an excellent prevention of cardiovascular diseases, will help to tighten the body and lose weight by a few kilograms.
To achieve a quick result, it is best to perform all of the above knee exercises in combination at least 5 times a week. Cosmetic procedures and proper nutrition will help speed up the result, it is also important not to forget to drink 1.5 liters of clean drinking water per day.
Exercises such as the following can also help tighten the skin around the knees and, of course, lose weight in this area:
- Starting position - standing on legs put together, arms are pulled back, shoulder blades are connected. In this position, you need to sit down three times 30 times so that your hands reach your heels. At first, it will be quite difficult to perform such an exercise for the knees, but its effect will be visible after a week of training;
- Starting position - sitting on the floor, the right leg, bent at the knee, is pulled up to the chest, and the left one lies on the floor, the foot is vertical to the floor. The left leg in this position, without bending in the knee area, rises up and for 1 min is held at the top, after which the legs change, and the right leg is held at the top. Performing such an exercise for the knees, during which weight loss will occur in the hips, will allow you to get rid of fat and tighten your legs;
- Starting position - standing on straight legs, hands rest on the back of a chair or on any other support. The right leg is raised at a right angle to the side, and the leg swings up and down are performed 20 times, after which the leg bends and unbends at the knee 20 more times and returns to its original position. The same knee exercises are performed with the left leg. After swings to the sides, you can perform the same movements back and forth, and to increase the load, it will be enough to perform the exercises while standing on your toes.
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