Как тренироваться если болях колени + 5 упражнений от боли в коленях

USEFUL LINKS: 1. Order a personalized training plan from me personally: https://tvoytrener.com/t.php 2. My website: Your Trainer - https://tvoytrener.com 3. App on Google Play https://play.google.com/store/apps/de... 4. App on the App Store https://itunes.apple.com/us/app/id129... 5. Support the channel: https://tvoytrener.com/www/int/poblag... Timecodes: 00:00 Introduction 00:38 Buy neoprene knee pads 01:43 What exercises are acceptable and what are not 05:31 5 exercises for knee pain 10:18 Conclusions Knee pads are not a panacea, but they warm the joint, improve blood flow, and partially Relieve pain. Knee pain training tips: 1. Avoid exercising through pain. Training "through sheer force" will worsen the condition. 2. Ditch the basics: Squats (all types), lunges, and Bulgarian split squats place critical stress on the knee. 3. What to keep: o Romanian deadlifts and single-leg Smith machine deadlifts: minimal knee flexion, focusing on the glutes and hamstrings. o Leg press: This will become your basic exercise during the rehabilitation period. o Isolation exercises: leg curls and extensions on a machine, leg adductions and abductions, glute bridges. 4. Warm-up: Before each workout, be sure to do leg extensions on a machine with light weights (3 sets of 20 reps). 5 exercises for knee pain (for rehabilitation): • Knee walks: Performed with knee pads on a soft mat. This is a self-massage of the joints. Do this for 30-60 seconds. There should be no pain. • Leg extensions and curls on a machine: Improve joint nutrition without axial loading. • Toe squats: Use minimal weight (empty bar or dowel). Changing the load vector often allows squats to be performed without pain. • Box jumps with shock absorption: The height is not important. The key is a soft jump into a deep squat. Working in the shock absorption phase "heals" the knees. Don't jump on straight legs! Example mini-routine: 1. Knee walks - 60 seconds. 2. Leg curls and extensions - 2-3 sets of 20 reps. 3. Toe squats – 2 sets of 20 reps. The main principle: any exercise that causes acute pain should be immediately discontinued. Even if the workouts become less effective, they will help maintain muscle tone and restore joint health.