Knee joint is composed of femur, patella and tibia.
To protect knees in fitness training, we should start with the skeletal muscles of these three bones. The quadriceps femoris, gluteus maximus, hamstring, gastrocnemius and soleus.
Most people think that they will hurt their knees in fitness exercise, because most of the skills of exerting strength are wrong. When resisting resistance, either the weight and load are not suitable for you, which leads to the direct participation of bones in the work and the friction between bones and the surface of bones. The second is that the action is wrong, and there is no stimulation to the relevant target muscles.
Therefore, if you want your knees to be healthy, the first thing to do is to achieve the standard of fitness movements and find a good point of strength. Take the squat you see in the gym every day as an example. Most friends who have just come into contact with fitness should have a lot of feelings that there will be obvious discomfort in the place where the head of the thigh is close to the knee, or that the knee has a sense of impact when doing squats. This is still because the movements are not standard.
When squatting, the feet are shoulder width apart, and when the resistance drops, the center of gravity is placed on the middle forefoot, and the buttocks of colleagues are pushed back to form a triangular fulcrum. When descending to the thigh parallel to the ground and overcoming the resistance upwards, remember to use skeletal muscle to exert force and return to the starting position, but the knee joint should not be overstretched and slightly bent to avoid bearing on the knee joint.
As long as you master the correct and scientific training methods, you can avoid the risks caused by sports injuries while exercising.