Do you have to wear a knee -c led during exercise?

Wearing knee pads can protect your knees from injury to a certain extent, and knee injuries are injured or damaged by tissues that are not easy to regenerate because of cartilage and half -moon plate.It includes eating a lot of Glucosamine (amino grape salt, not calcium), and eating a lot of it is only very limited.These organizations can be considered unable to be renewed for a few years or even more. It is indeed helpful to do targeted muscle exercises, but the effect is only "help", that is, the result is that the result is far from "prevention".In fact, people who like to be abused with backpacks can easily break through the tolerance of their carefully maintained knees in a few days, and have fallen for many years.

In order to protect the knees from being harmed, various knee pads should be listed on time. We include two most common: straight -Tube -wrapped knee pads and professional knee pads with enhanced guards on both sides.General exercise does not require knee pads.Because ordinary knee pads usually have a warmth, and after wearing it, the Bone in front of the knee will form a certain compression, affecting the exercise effect.If you climb, you need to use it intermittently. Do not use the whole process.It feels uncomfortable when the knee feels in time, and it should be taken down when the condition is good, otherwise it will affect the normal training of the muscles.In the choice of knee pads, there is no need for knee pads that are particularly strong, because the stronger the functional knee pads, the better the protection and support effect, the greater the range of the sporty effect, and the muscle exercise effect will be greatly reduced after a long time.Professional knee pads are generally used by people who have been injured on the knee.Because their knees were injured, the strength was insufficient. During exercise, they needed to support the strength support on both sides for strength.

How to ride on a long -distance ride

1. Use a high speed (90 ~ 100 RPM) and choose a light (low speed) to step on

If you use high -stepping frequency, the force on the knee every time will be reduced, which can effectively protect your knees.Some friends have good physical strength. When climbing, in order to get speed, they can take their right to kick the bicycle down. After all, the human knee joint is limited. It is not surprising that such a large force affects the knee joint.Therefore, those with serious knee damage are generally those who have better physical strength.

2. The cushion is adjusted to the right position

When riding a bicycle, the more curved your knees, the greater the pressure, so the average people are seeking a sense of security. When riding a bike, the car seat is very low. In order to have a problem, you can use your feet to support the ground.For the huge pressure on the knee, it can be said that if you always choose such a riding position, the knee joint will soon be wrong. This is yes.The correct height of the seat is: When you ride a bicycle, after you pitch the pedal to the end, your legs are almost straight, but there is still a little curved, which is easy to rotate.

3. When stepping on, the knee moves vertically on a horizontal plane

The way to move on the knee is not just as simple as a hinge, but there is a little slight rotation in the event. For example, pay attention to your knee Bone when riding.Shake back and forth, then the pressure on the knee is very small, but your knee Bone is a 8 -shaped or S -shaped motion (from the side), then it may cause knee injury.

4. exercise strong and soft muscles

Usually do more leg muscle exercise to minimize the tolerance of the knee.To prevent exercise damage in the knee joint, you can do long -term stretching exercise and weight training to exercise the quad muscles. The curved muscles on the back of the thigh. If the quadrice muscles are strong and the knee will be stronger, it will not be easily injured.We consciously strengthen the exercise of the quadriceps (front of the thigh) and the cross ligament, and enhance the inner side of the quadrice muscle and the muscle strength of the thighs (for example, load -bearing squats).Wall exercises and other methods to pave the road for the stable exercise in the femoral end of the femoral end.

The muscles are like rubber bands. If it is elastic, it will not be broken. If it is stiff, it may be broken as soon as it is pulled.The higher the temperature, the soft the muscles, and it is easy to be loose, so pay attention to keep warm when riding, otherwise the cold air will make the muscles stiff and it will easily cause damage.Usually you can rub your knees with both hands and fingers to promote the protection of the knee with the lubricating night.

Disclaimer: The above content is derived from the provision of the program system index or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;

Since January 1, 2022, YONEX has reached a four -year strategic cooperation with the China tennis Association, becoming the only official ball brand of the Chinese tennis Association professional event and the official line service brand of the official competition of the Chinese tennis Association.Or offers ball and threading services in the organized events.

Since YONEX entered the Chinese market in 2015, it has provided support for the progress of China's tennis industry. It not only sponsored the WTA Zhuhai Elite Competition, ATP Shanghai Masters and other large -scale events, but also provided help in the development of the youth tennis career.Many Chinese outstanding tennis players have tried their best to contribute to the development of Chinese tennis.At the same time, YONEX provides excellent products and technology for the Chinese market, and has been well received by tennis enthusiasts and professional players.

The cooperation with the China tennis Association is another important milestone in YoneX based on the Chinese market.In the next National Games cycle, YONEX will work with the China tennis Association to continue in international competitions hosted by ITF, WTA, ATP, the tennis group championships and National Games in China, youth competitions at all ages and youth competitions, and in all ages, as well asMore in -depth cooperation in other major tennis events.

I look forward to pushing China's tennis career to a new height through hand in hand.

How to wear LP knee pads

precautions for LP knee pads wearable

1. The LP knee pads cannot be used for a long time. In daily life, if you need to wear a knee protective, you can wear it for 1-2 hours to remove the rest for half an hour; you must not wear it for a long time., Especially when using tight knee pads.

2. It is best to wear tights first, and then put on the LP knee pads, which is convenient. While it does not affect the Skin, it can maximize the use of knee pad function.

3. For tillar tendonitis, softening of cymbal Bone, citrus pain syndrome, and iliac tibial syndrome, the Bone band is recommended.Tied to the below the tiny tendon below the knee to help disperse the tendon of the tendon; it is tied to the above knee to relieve the tension of the iliac tibial tibia.

4. It is recommended to remove the LP knee pads immediately after Running to avoid the muscle degeneration of tissue surrounding the knee joint.

[LP knee pads purchase & gt; & gt;]

Why war warm up before exercise

Heating before exercise can increase the activity of the joints, improve the core temperature of the body, awaken muscles, and make the muscle contraction and relaxation more efficient.In addition, warm -up will effectively reduce the phenomenon of joints, muscle sprains, and strain during exercise.Here are some warm -up movements. Before exercise, remember to do a few groups:

10 major actions of sports warm -up

Neck rotation

Mobilize the head back and forth to pull the neck muscles.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a rest time of 5 to 10 seconds.

C -shaped

Stand upright, stretch your arms, and draw a movement of a C from high to low.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Side arm movement

Holding a light dumbbell with a light weight or not taking it, slowly swinging his arms with an angle.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Hip joint rotation

The upper part of the body is leaning forward, the waist is bent down 90 degrees, the body is up, bending to the left to right, and stretching.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Squat

The main activity of this action is the knee joint. When doing this action, pay attention to the body not to tilt forward, while the squatting action is mainly slow.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Arrow squatting

When squatting in arrows, we must let our hips and legs work, feel the tension of the hip and leg muscles, and keep the back straight and the abdomen tightening.Don't let our knees exceed our toes, and try to keep our legs bending 90 degrees.

Hip Running

Picking the hip Running can fully stretch the thigh muscles, and help the second half of the Running posture in the Running gesture.You can do one -foot exercise in place first, use the muscles on the back of the thigh to lift the heel backwards, touch it with your hips, and then try to take turns or move forward easily.

Lift your legs after alternating prone

Lift your legs after leaning can help us activate the muscles of the hips and legs, and can also help us activate the abdomen muscles.First lying down on the mat, or keep the tablet support, and then lift our legs back alternately.

Open -closing jump

Open -closing jump can help our body quickly heating up in a short period of time, allowing us to be in a high degree of excitement, and at the same time, it will also allow our cells to be moved in the whole body. This is very good for our next training. At the same timeIt will also reduce the chance of injury when we do some high -intensity movements.The opening and closing jump must control the speed, do everything you can, keep the movement speed, and keep your arms and legs straight, and make our movements as much as possible.

High -lifting

The last action is to recommend a faster training movement to everyone, that is, raising legs.Raise your legs with both feet.Try to raise your own limit.A total of 3 groups need to be performed in a total of 10 times, and each group is allowed to have a break of 10 to 30 seconds.

Warm -up precautions

Water supplement

Pay attention to the water before warm -up, especially under hot and humid weather, and can also prevent cramps and heat stroke.

Warm -up

When warm -up, pay attention to gradual progress. The best exercise amount starts from small, gradually increases to achieve the effect of sweating.Don't be too severe to avoid fatigue.

Warm -up time

The time of warm-up exercise is 10-14 minutes. Depending on age, personal constitutional differences, seasons and temperatures, the time required for warm-up exercises will be different.When the weather is cold, the warm -up time should be extended to 20 minutes.It should not be rushed to take off the sports jacket and trousers before you sweat, which will hinder the effect of warm -up.

In fact, every movement of warm -up is very knowledgeable, and it is by no means just stretching at will, and the wrong movement will even cause muscle breaks or joint damage. It is better not to do it.The real warm -up is to keep the muscles soft, and then increase the range of the joints, so that we can make more correct Running or movement postures.Want to become flexible, strengthen the sense of balance, and no longer fall easily. Don't forget to warm up before exercise!

What's wrong with knee pain

1. Knee joint pain caused by strain and bad posture

People with knee pain can use some physical therapy such as heat therapy, spa, ultrasonic, acupuncture to relieve pain on the knee and reduce the pain during acute attacks.It can also be used to relieve pain with the main effect of promoting blood circulation and removing blood stasis.

2. Knee pain caused by exercise damage

If the knee pain caused by improper exercise, exercise should be stopped to avoid aggravating damage.Within 24 hours after injury, a cold compress is performed in the pain, and the cold compress time is maintained for 30 minutes.Avoid hot compresses, massage, massage or medication.After 24 hours, it cooperates with analgesic and anti -inflammatory for external painkillers to help him forest latex.

3. knee pain caused by osteoarthritis

The pain and rigidity of the knee joint can be used to slowly and effectively slowly and effectively.Conventional physical therapy methods include ultra -short waves, microwaves, ions transparent, red light, and talid neuromatoplectrical stimulation.

4. Knee joint pain caused by rheumatoid arthritis

Caused by rheumatoid arthritisKnee painIt can slow the pain with hot ironing and hot compresses, massage and massage.At the same time, in addition to traditional Chinese medicine and western medicine, patients with rheumatoid arthritis can also be supplemented by diet therapy to accelerate the rehabilitation process.

What should I do if I do knee pain

First, pay attention to keep warm

In fact, there are many causes of knee pain, but among middle -aged and elderly groups, the most important cause of knee pain is actually rheumatic diseases, so it should be kept warm in daily life.Because when the weather becomes cold, the pain in the knee will increase significantly. In winter, you can wear a thicker part of the knee joint, or stick it with a warm baby to ensure continuous fever.

Second, exercise appropriately

When we were before, some biologists put forward the principle of using waste and retreat. In fact, although it is not a special scientific theory, it also has a certain reason.In our human body, if some parts are often exercised, it will become more developed.For example, if our knees do not exercise for a long time, then suddenly exercise will feel more painful.Proper exercise can make our knees more flexible, and it will be good for the knee joint.

Third, Chinese medicine wet compresses

In the severe period of our knee pain, the help of drugs may be needed. If we do not want oral drugs to harm our health, then we can use the method of moisture in Chinese medicine.Choose some traditional Chinese medicine with the function of eliminating wind and cold and blood circulation and then apply to the part of our knee joint, which can significantly reduce the pain of our legs, and long -term adherence to the bones of the bones.

Fourth, physiotherapy massage

In fact, when many people have knee pain, the first reaction is not to go to the Hospital for treatment, but they will choose to try some methods to relieve pain.Physiotherapy and massage will be the first method of everyone's choice. By physical therapy, it can stimulate the growth of our knee joints, and massage can relieve pain. However, there are some incorrect physical therapy and massage methods, which may even make the condition worsen.Therefore, even if we all choose the method of massage, we must find a formal professional masseur to press it in the correct acupuncture points.

Disclaimer: The above content is derived from the provision of the program system index or the sharing of netizens. It is for your reference only and does not represent the research perspective of this website. Please pay attention to the authenticity and authority of the source of the content of the content.Apply to delete & gt; & gt; error correction & gt; & gt;