Como FORTALECER las piernas SIN DAÑAR LAS RODILLAS #fisioterapiatualcance

DOWNLOAD THE FREE EBOOK 5 MISTAKES TO AVOID WHEN YOU HAVE KNEE PAIN https://bit.ly/3TtxtVL ⬆️ Support my content by becoming a member https://bit.ly/41Zc0Vk 🤸🏻‍♂️ Find exercises by body area https://bit.ly/3pGssfX 📱 Download my app https://bit.ly/3qQIC3D 💪 Long-term exercise programs https://bit.ly/33Mpk7I 👨‍🦲 I personally address your case: https://bit.ly/3pw6Y2z 🫱🏻‍🫲🏼 Are you a physiotherapist? Check this out https://bit.ly/3YLp9kV 📩 Get my videos delivered to your inbox every week https://bit.ly/3UH02g4 Welcome to our tutorial focused on strengthening your legs while protecting your knees! Many people avoid certain exercises for fear of injuring their knees. This video is designed to show you how you can strengthen your legs safely and effectively, without putting this important joint at risk. In this video, I'll guide you through a series of 12 exercises that focus on strengthening different areas of your legs, including your quadriceps, hamstrings, and glutes, while keeping your knees protected and stress-free. The exercises include: 10 reps per leg (RPP) of a back-lying flexion with a sheet of paper. 10 RPPs of a cushioned leg extension. 10 RPPs of a leg raise with a belt. 10 RPPs of a lateral leg raise for the gluteus medius. 10 repetitions of glute bridges. 10 repetitions with feet on a sofa and buttocks raised. 10 repetitions of knee bends, bringing heels towards buttocks, lying prone. 10 repetitions of hip extensions, raising one leg off the floor. 10 repetitions of sofa presses with knees at a 90-degree angle. 45 seconds per leg of quadriceps stretches while lying on your side. 45 seconds per leg of glute stretches, bringing knees to chest. 45 seconds per leg of hamstring stretches with a resistance band. 📅 Dosage: Perform this routine 3 or 4 times per week. Leave one day of rest between sessions for adequate recovery. Don't forget to complement this routine with healthy lifestyle habits. This video is ideal for both beginners and those who already have experience with leg training but want a more knee-friendly option. Go at your own pace and remember to listen to your body. If you feel pain, especially in your knees, stop exercising and consult a professional. Like, subscribe, and share this video with anyone who could benefit from a safe leg-strengthening routine! 💪 #StrengthenLegs #KneeCare #SafeExercises #LegRoutine #HealthAndFitness 0:00 INTRO 1:50 FIRST EXERCISE 4:55 SECOND EXERCISE 8:15 THIRD EXERCISE 13:35 FOURTH EXERCISE 18:00 FIFTH EXERCISE 21:30 SIXTH EXERCISE 23:33 SEVENTH EXERCISE 26:14 EIGHTH EXERCISE 28:50 NINTH EXERCISE 31:22 STRETCHES 39:56 DOSAGE RECOMMENDED VIDEOS 💪🏻 EXERCISES to REGAIN ARM STRENGTH in older adults https://youtube.com/live/dM3OSXRc_c8 🦵🏻 EXERCISES to REGAIN LEG STRENGTH in older adults https://youtube.com/live/CrWIFpIOvcs The information presented does not constitute medical advice. It is merely one perspective and is not intended to be the only truth. If you have any questions, consult your healthcare professional. The video's creator is not responsible for any harm that may result from incorrect or unsupervised application of these exercises to individuals who follow the recommended instructions.