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 Workout for the entire body.
Carry out the first part of exercise daily. In just five minutes, she pulls all the upper leg muscles, which provide the necessary support to the knees.
The second part is more intense. It is, so to speak, 30-minute aerobic exercise, which is aimed at burning calories and increasing muscle tone of the body, do not overload the knee joints. Implement it two to three times a week, doing 48-hour period between rest and following exercise. On a day when you perform both training, first do the second part.
First part:
Stretching and strengthening the knee (5 minutes)
What you need: mat or pad and durable chair
Stretching the front of thighs
Lie on your left side, fold the legs together, and his left hand pull. Bend the right knee, pulling the heel as close to your buttocks and grab your ankle with your right hand. Pulling up the heel to the buttocks, you should feel tension in the hip area. Lay so for 10 seconds and release. Repeat, increasing the time by half. Then change your position - lie on your right side and repeat the stretch with the left leg.
Stretching the back of the thigh
Stand facing the chair and pull the leg placing the heel of the seat. To lean forward until you feel pain in the back of the thigh. Stay in this position for 10 seconds, then repeat twice. Change the pace.
Stretching the outer thigh
Lie on your back and extend your legs. Lift your right leg and bend the knee at 90 degrees. Hold the outside of the knee with his left hand. Gently pull the leg to the left side, to the floor. At the same time pull your other hand and place it on the floor. Stay in this position for 10 seconds, relax, then repeat, doubling the time. Throughout stretching relax your shoulders, keeping them evenly pressed to the floor, and look at the ceiling. Change the direction and do the stretch with your left knee.
Strengthening the quadriceps
Lie on your back, hands folded on the sides. Bend your right knee and place your foot on the floor. Tighten your left leg and bend your foot, straightening the leg and pulling it along the floor. Once you've tightened muscles, slowly lift your left leg 15 centimeters from the floor. Hold this position 5 - 10 seconds, then lower. Repeat 12 times, then switch legs. Make two approaches on each leg.
Second part: Warm-up (30 minutes)
What you need: a set of dumbbells from 2 to 4 kilograms, the wall, the elastic band or tube.
Step 1: Increase heart rate (20 minutes)
Spend at least 20 minutes of cardiovascular exercise a day. If you have healthy knees can do aerobics. If in the past you have had knee problems, surgery on them - first, talk with your doctor, and secondly, totally abstain from running and climbing up the stairs, which put enormous pressure on the knee joints. More walking, swimming, cycling (if you have not damaged kneecaps), or use the elliptical trainer in the gym.
Step 2: Warm the whole body (10 minutes)
Perform a set of each exercise, doing intervals of 15 - 30 seconds before the next exercise. Short break to help you stay active longer and burn more calories.
Exercise on your back and triceps
Stand with feet shoulder-width apart, one in each hand take a dumbbell on track. Lean forward, almost parallel to the floor. The hands hang by placing the palm of your hand "face to face".
(A)
Lift the weight by bending your elbows until they reach shoulder level.
(B) Pause.
Then, pull the arms back, keeping them stationary. The opposing movements: bend your elbows and slowly return to the starting position.
Exercises on the shoulders and biceps
Stand up straight, take in each hand a light dumbbell and place them on the sides, so that the palms facing forward.
(A) Raise the weight to shoulder level.
(B) Pause.
Expand the hands so that the palms facing each other. Lift the weight over your head, elbows remain slightly bent. Lower down. Repeat 8 to 12 times.
Exercise on the upper and lower press
Lie on the floor, bend your knees, put your feet on the floor, put his hands behind his head. Lift your buttocks until thighs are almost perpendicular to the floor. Then try to lift the whole body. Hold this position. Lower first only the torso. And then the legs to complete the exercise. Repeat 12 times.
Exercise the lower back
Lie on the floor face down, pull the legs so that his hands touched the head, elbows and looked in different directions. Holding hands in this position, slowly lift your head and chest. Hold at the top, and then slowly lower yourself down until you find yourself back on the floor. Repeat the exercise 12 times.
Exercise on the hamstrings and glutes
Tie one end of the elastic band to the bottom legs of the bed (or something sturdy and located close to the floor). And on the other end of the tie and slip the loop in her left ankle. Take a step away from the bed until you feel a slight tension of the belt (the further you step forward, the more challenging the exercise would be). Keep your back straight, slowly bend the left knee so that the heel almost touching the buttocks. If necessary, put your hand on a wall or chair for balance. Lower the leg and repeat the movement 12 to 15 times. Tie the ribbon on the right foot and repeat.
Exercise on the inner and outer thighs
The outer side of the right thigh:
Lie on your left side, fold the legs together. Bend your left elbow so that your arm is supported by the trunk. Put your right hand on the floor in front of him. Bend your left knee to 90 degrees, keeping your right leg straight. Raise your right leg as far as possible, trying to tear off the hips off the floor. Hold it for a second and then lower down. Repeat this movement 12 - 16 times.
The inner side of the left hip:
Lie on your left side, fold the legs together. Bend the right knee, putting his foot on the floor just in front of the left foot. Slowly lift the left leg as much as possible, leaving the rest of the body fixed (even if you can not lift his leg high enough, the movement is still effectively strengthen the thigh). Lower the leg and repeat 12 - 15 times. Once done, turn over and do the same with the outside of the left thigh and the inside of the right thigh.
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