What are the exercises to strengthen the knee?

At some point in a person's life, it may be necessary to protect his knees from pain or injury. To this end, there are many exercises of strengthening the knee that one can do regularly to help protect from any current or future knee problems. Exercise that engages in strengthening and building a quadrilateral muscle is essential to prevent knee pain and injury, because they are a group of muscles that deal with the knee cap moving and straightening the same. Exercise to strengthen the knee for four -headed muscles can be achieved by means of lifts of legs, knee squats and muscle contractions.

You want to make a lift of legs, lie on the floor with one knee bent with a flat on the floor. Ideally, the knee should bend at an angle of 90 degrees, but to do what is most comfortable at the first start. The second leg should be held straight because it is lifted to the same angle as the bent leg. Maintain this position for a few seconds,Before you start it back to its original position. Repeat for 10 reps and then switch the legs.

Squats are also effective knee strengthening exercises and can be done by standing with a slight bend to the knee and toes pointing directly forward. Balancing on one leg, lift one and lower the body for several centimeters. Make sure the knees and fingers continue to be moving forward and not inside. Repeat for a set of 10 reps and then switch the legs.

Muscle contraction exercises should be performed on a chair that allows the knees to be straight and the heels comfortably touch the floor. Then tighten the muscles in the thigh for 10 and release the number of three. Repeat 10 reps for a range.

Another set of muscles that affect the knees are hamstrings. They affect how the knees feel and work are in a bent state. To perform exercises to strengthen the knee with hamstrings, one can docurls and contractions.

Exercise contraction for hamstring is similar to four -headed exercises. The same position is used to sit on a chair with heels that comfortably touch the floor. If you want to feel the tension in the hamstring, push the heels down without moving them. Hold this position or contraction for ten and release the number of three. This exercise can be repeated 10 times for a number of repetitions.

You want to do the curls of the foot, lie down on the floor. Then place the right leg on the left heel. Bend the left leg towards you and use the right foot to ensure movement resistance. Keep this position for 10 and then release it for three numbers. Repeat this exercise exercise for a number of 10 reps.

Another way to easily practice the knee force for hamstrings is simply going back. This exercise allows hamstrings to be fully developed by even body weight allocation and reducing stress to the knees.