強化膝蓋的下蹲運動｜簡單容易！功效大！｜
Squat exercises to strengthen the knees | Simple and easy! Great effect!
＃深蹲
＃強化膝蓋
＃改善腸胃不適
靠牆深蹲運動對於許多膝關節不好的朋友，是個上佳的選擇，你將從此動作中獲得非常不錯的收益。
有很多膝關節炎，是由於肌肉退行性變化引起的，也叫骨關節炎，是肌肉穩定性的喪失導致軟骨、韌帶、滑囊的相互摩擦而產生的炎症。
而靠牆深蹲，可以非常好的練習到膝關節周邊的肌肉群，增加膝關節穩定性，減少關節炎的疼痛感。
靠牆深蹲的動作示意圖，其實比較簡單，建議各位花費10-20分鐘來進行訓練，每次靠牆深蹲時間為20-30秒，並增加時間到60秒鐘，然後做6-8組！
靠牆深蹲還能塑造臀腿肌肉，提高身體基礎代謝能力，燃燒當天多餘熱量！當然還可以和一些上肢動作結合起來一起訓練。
上下肢的配合訓練，可以在下肢得到訓練的時候，練習上肢的肌肉，可以做啞鈴彎舉、啞鈴推舉、等等練習。不僅可以燃燒卡路里，加強下肢肌肉，還能塑造上半身肌肉線條！
另外若你的水平已經比較不錯了，希望能突破自己，那你也可以像這位女士一樣，抬起一條腿來進行訓練，可以對臀腿肌肉施加更大的壓力！
總結：
1、靠牆深蹲是對新手最友好的練腿動作，通過肌肉的等長收縮原理，練習大腿肌肉耐力和力量；
2、在給膝關節最小傷害的前提下，加固膝關節肌肉，從而緩解肌肉退化產生的關節炎；
3、可以作為健身新手練腿的入門級動作，減少槓鈴深蹲時，膝關節內扣和晃動問題；
4、可以幫助女士燃燒卡路里，塑造臀腿肌肉線條，提高基礎代謝。
以上資料來源： https://kknews.cc/health/5xzy86l.html
#Squat
#Strengthen the knee
#Improve gastrointestinal discomfort
Squatting against the wall is a good choice for many friends who have bad knee joints, and you will get very good benefits from this exercise.
There are many knee arthritis caused by degenerative changes in the muscles, also called osteoarthritis, which is inflammation caused by the friction of cartilage, ligaments, and burs due to the loss of muscle stability.
Squatting against the wall can exercise the muscles around the knee joint very well, increase the stability of the knee joint, and reduce the pain of arthritis.
The action diagram of squatting against the wall is actually relatively simple. It is recommended that you spend 10-20 minutes for training. Each time you squat against the wall is 20-30 seconds, and increase the time to 60 seconds, and then do 6-8 sets !
Squatting against the wall can also shape the hip and leg muscles, improve the basic metabolic capacity of the body, and burn the excess calories of the day! Of course, it can also be combined with some upper body movements to train together.
The upper and lower limbs can be coordinated with training. When the lower limbs are trained, you can practice the muscles of the upper limbs. You can do dumbbell curls, dumbbell presses, and so on. Not only can burn calories, strengthen the muscles of the lower limbs, but also shape the muscles of the upper body!
In addition, if you are already at a relatively good level and hope to break through yourself, then you can also raise one leg for training like this lady, which can put more pressure on the hip and leg muscles!
Summarize:
1. Squatting against the wall is the most friendly leg exercise for novices. Through the principle of isometric contraction of muscles, it exercises the endurance and strength of the thigh muscles;
2. Under the premise of giving the knee joint minimum damage, strengthen the knee joint muscles, thereby alleviating the arthritis caused by muscle degeneration;
3. It can be used as an entry-level exercise for novice fitness players, reducing the problems of knee joint buckling and shaking during barbell squats;
4. It can help women burn calories, shape gluteal muscle lines, and improve basic metabolism.
原文網址：https://kknews.cc/health/5xzy86l.html
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