- gymnastic mat
- Rubber ball
- Expander or elastic bandage
Before you make your own set of exercises for the knee, should assess their status: fitness of, the presence of age-related changes, exposure to stress.It is important to assess the condition of muscles and vessels of the legs, as to decide how to strengthen the knee joint will be difficult without a comprehensive recovery.All exercises designed to add strength and elastic knee joints can be divided into two groups: those produced with or without load.If the trainee's physical fitness is poor, it is necessary to start with the lighter and safer exercises without load.a gymnastic mat required for such activities.The main difference between exercises without load - the fulfillment of their positions in the standing or lying down.Thus, the joints do not hold the weight of the body, performing a job, prospective special exercises.This complex is recommended not only for people with weak physical training, but also as
prepared the joints performing exercises without load, can complicate the task.Movement with the ball optimally suited for the transition period, as well as performed in the supine position or sitting, at the same time increasing the load on the joint.The most popular firming exercises with the ball may include raising and lowering sandwiched between the feet of the ball, not touching the floor when lowering the legs.This exercise can be performed either from a sitting position, as well as from a prone position.It strengthens not only the knee joint, and foot joints, the muscles of the lower leg.Another exercise ball can be called highly directional.It aims to strengthen the knee and is the alternation of compression balls sandwiched between the knees and the weakening of the "grip".Perform these movements can be both lying and sitting.It is important to bear in mind that the diameter of the ball at the self-study without a coach is selected in such a way that the trainee was comfortable.The surface of the ball should not be too smooth and slippery.Not bad use of the ball with "pimples".This surface will not allow it to slip.This is not only convenient, but also prevents the abrupt change of the load, harmful to the untrained joints.
Expander or elastic bandage - the most common ways to load your joints and muscles at home workouts.In the absence of special simulators stretching with a force resisting tissue or springs may provide the necessary load.Throwing expander or elastic bandage to stop or bent knee, exercising creates extra resistance in flexion and extension, leg lifting.Overcoming his muscles and joints receive the necessary training to the load.Exercises for joints loaded with expanders or elastic bandage performed lying down, sitting, and standing.It should be reiterated that in the latter case, the load on the muscles and joints increases as added work to support the weight of a standing person.At the initial stage of the implementation of such exercises for loaded joints can be done by reducing the voltage of the knees.For this set of activities is carried out with the support - the trainee leans back against the wall.The more complex and difficult exercises using dumbbells, exercise equipment, significantly increasing the load, it is recommended to carry out under the supervision of a trainer.