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Fitness for slim knees: a complex of simple exercises

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Fitness for slim knees: a complex of simple exercises
The contents

  • Sample fitness classes for slim knees
  • A set of exercises to strengthen the knee joints and ligaments
  • Warm-up and hitch after fitness training

Excess fat deposits in knees, ruining any woman’s figure and give a lot of trouble with health. A large amount of fatty tissue on the lower limbs creates more stress on the joints and causes the development of various diseases of musculoskeletal system. That is why it is extremely important to get rid of fat in the knees, regularly performing special exercises. After all, it is not so much about the aesthetic lack of figures, how about eliminating threats to health.

Sample fitness classes for slim knees

To get rid of excess body fat in the knee, it is necessary to organize complex work, which is based on the following:

  • systematic execution of specific exercises in which the basic physical load on the lower limbs;
  • regular cardio that contribute to the revitalization of the fat loss process;
  • compliance with the principles of proper nutrition.

In the fitness exercise to reduce the volume of fat tissue in the knee joint can include the following training dynamics:

  • Squats.

Standing and keeping your back straight, place feet on the width of the pelvis, sending the socks. Next, in exercise need to take the pelvis back, inhale and pull the upper limb straight in front of chest, sit down. Lower the hips need so low that they were in the same parallel with the floor. Reaching the desired level, you should stay in this position for the period of exhaling and focusing on the heels and keeping your back straight, slowly rise from the squat. For one fitness workout you need to perform up to 20 squats in each of the 2-3 approaches.

  • Plies.

Stand up straight, legs wide apart feet and sending socks to the side. Inhale to take the pelvis back and sit down to a level at which the inner surface of both thighs forms a straight line parallel to the floor. To stay in the squat for 5 to 10 seconds maximum while straining press, buttocks and thighs. Slightly pushing off with my heels and keeping your back straight, rise from plie. Repeat the exercise 15-20 times.

  • Sasakianime on the hill.

To accomplish this, the training movement must come to a stable platform (chair, stack of books, TV). You then, keeping your back straight, put one lower limb on the hill, transfer the body weight to rise, holding the other leg. Repeating the work of the lower limbs in reverse order, to return to the starting position. To perform the exercise 10-15 times for each support leg.

  • Side lunges with rapids.

To place the lower limbs as widely as possible, to transfer the body weight on one leg and lower the pelvis. Neospora lower limb should be straightened. After a pause duration of 2 seconds, to smoothly transfer the body weight on the other foot, without rising from the squat, how would Perekatov the pelvis from side to side. During one of the fitness classes you need to run 10-15 of such rifts in each direction.

A set of exercises to strengthen the knee joints and ligaments

To relieve excessive tension in the knee joints due to excessive load on them under the influence of excess weight should be included in fitness training additional training movement:

  • “Bicycle”.

Lie on your back, lift lower limbs, alternately bending his knees, to perform a kicking motion simulating pedaling while riding a bike. To work thus the need for 2-3 minutes.

  • Lifts stop.

For this exercise you will need a shock-absorbing tape, tied in a loop. You need to pass one lower limb in a loop, and the other leg to step on the tape. Keeping the straight back position, we need to raise as high as possible, the working leg, pulling foot tape-absorber. To enhance the load in this element of fitness workout after lifting to straighten the leg. Just need to repeat for 10-15 climbs, for each lower extremity.

  • The stretching of the lower limb with its subsequent fixation.

Stand up straight, put your palms on the waist. Further, the exercise should be a high lift one bent leg, and then straighten the knee, right lower extremity. Fix it for 5 seconds, being careful not to bend the knee. Lower the leg and repeat this element of the fitness training 10-15 times each lower extremity.

  • Move back.

Kneel down, put hands on waist and slowly reject the case back, not bending the back. The angle of the body depending on the level of training of muscles can range from 30 to 60 degrees. However, you should strive to bend over almost to the floor while keeping your back straight. Beginners can repeat this exercise 5 times in each of the 2 approaches, and advanced athletes — 3 sets of 10-15 times.

Warm-up and hitch after fitness training

In addition to the main training complex for weight loss the knee in a fitness workout must include a warm-up and hitch. Warm-up runs before the main load and can include simple training movements to enhance blood circulation in working on later parts of the body. For example, during the warm-up before class fitness for reducing the amount of fatty deposits on the knees, you need to perform a few circular movements of the knee joint in different directions, and swings the lower limbs.

The hitch is held at the end of training and includes several stretching exercises of the muscle fibers, ligaments and tendons. Such training movements include the following:

  • Standing straight, bend one lower limb and back, a helping hand, bring your heel to your buttock as close as possible. To perform a few of pulsating movements, thus stretching the muscles and ligaments around the knee joint. Repeat the exercise, bending the other lower limb. If necessary, you can rest your free hand on the wall.
  • Stand near the wall in the distance is a smart step to put it on the palm surface and, bending your elbows to bring the chest to the wall, lifting with your heels off the floor. To stay in this position, stretching the muscles of the shins and hamstrings. This exercise should be performed for a few seconds until the feeling of stretching in the lower extremities.
  • Standing straight, put feet together and lean forward, trying to bring the chest to the knees without bending them. To stay in this position for a few seconds and straighten up.
  • Uses photographs Shutterstock

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