Repeat 10-15 times. Ensure that the rest of the body remains stationary on the seat. Pause at the top of the motion, and then return to the starting position. Flex the knees, pulling the ball as close to you as you can, contract the hamstrings. Slowly raise your heels as far as you can off the floor.Weak knees can be debilitating and the best way to overcome the pain is to strengthen them with these exercises. This will be your starting position. Support your head on your left arm with your right leg directly on top of your left. Repeat 10-15 times.Side lying leg AbductionSide lying leg AbductionMain muscle: AbductorsEquipment: NoneBegin by lying on your side perpendicular to the ground, with your legs straight. Raise your hips off the ground, keeping your weight on the shoulder blades and your feet. Repeat 10-15 times. Grasp the smith bar with a wide grip and position it across the top of your back muscles .. Lightly touch your toe to the floor, then rise back up. Push up to take the weight off the rack and slowly let your heels drop down as far as possible. the quadriceps, claves, glutes and hamstrings.
Repeat 10-15 times, on each leg for three sets. This is the starting position. Alternatively, if one does not have access to a smith machine, the same movement can be performed standing at the edge of a step and use the body weight as resistance to perform the exercise. This will be your starting position. Pause a second on the contracted position.Step-UpsStep-UpsMain muscle: QuadricepsEquipment: Stepper/ stair/ benchPlace one foot on a step bench, platform or a step on a staircase.Ball Leg curlsBall Leg curlsMain muscle: HamstringsEquipment: Exercise BallBegin on the floor, lie on your back with your feet on top of the ball. To accurately identify the reason and corrective measures for your weak knees, one should first consult a doctor. After a brief pause, return to the starting position. Repeat 10-15 times, then switch legs. If the doctor prescribes strengthening exercises as a corrective measure for your weak knees, the focus must be on strengthening the surrounding muscles ie. Initiate the exercise by abducting/ raising your right leg, pushing the leg away from the midline of your body. Bend your knee and slowly lower the opposite foot to the floor. Grab a step or calf block and put it below the bar.
Weak knees occur due to three main causes, illness, injury or overuse. Squeeze the calf muscles, and then slowly lower your heels back to the starting position. This will be your starting position. Using your quadriceps, extend your legs to the maximum as you exhale.Weighted Calf RaiseMain muscle: CalvesEquipment: Smith MachineSet the bar on the smith machine to around shoulder height and rack up the weight you want to use.Machine Leg ExtensionMachine Leg ExtensionMain muscle: QuadricepsEquipment: Leg curl machineFirst choose your weight and sit on the machine with your knees bent at a 90 degree angle, legs under the pad , your back completely resting on the back rest, and the hands holding the side bars. Gasoline Power Sprayer Factory Weighted Calf Raise Many people complain of knee problems and there are some exercises that one can do to alleviate such issues. Position the ball so that when your legs are extended, your ankles are on top of the ball. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Step up on the block and position the balls of your feet on the edge.
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