If you don’t get a good posture when doing stair climbing exercises, your knee health can be at risk. Getty Image Bank
Due to the corona epidemic, family life has become commonplace. Due to this,’home training’ is also increasing. According to a courier survey, Stepper’s shipments in March and April of this year increased 162% over the same period last year. The use of equipment allows you to exercise more effectively than a handless exercise, which will help you manage your weight and build strength throughout Zipcock’s lifetime. No burden on the joints and spine.
◇ Stepper that produces the effect of climbing stairs hurts knee health even in wrong details
Climbing stairs is an aerobic exercise that consumes more intensity and calories than walking, but it also has a powerful exercise effect on the muscles of the lower body. A stepper is an indoor exercise machine that gives the effect of climbing stairs by standing in place on a resistance footing.
The exercise method is simple, but if the posture is wrong, such as climbing stairs, it may cause strain on the knee joint, so be careful. Before seriously starting a workout, you need to relax your muscles through walking and stretching.
It is best to keep your back straight and not bend your knees excessively during exercise. It is not good for your knees to step with only the front of your feet in contact with the footstool, so it is recommended to exercise while feeling as if you are stepping on the soles of your feet.
Lee Jae-wook (orthopedic surgeon), director of Pobyeong Himsan Hospital, said, “If you perform high-intensity exercise in the wrong posture, the shock absorbing cartilage between the knee joints is easily damaged and the cartilage surface becomes smooth, so there is a high risk of cartilage softening. in turn.” “You have to limit your workout time according to your physical strength, properly control your strength and weakness, and gradually increase your workout intensity,” he said.
◇ Keep the squat position in the squatting machine and use it with care.
Because you are in good health, taking care of your knee joint can help prevent degenerative arthritis that accompanies aging. One way to keep your knees healthy is to train the muscles in the front of the thigh called the quadriceps muscle to distribute the load on the knee.
Squatting, a motion that bends and stretches your knees so that your thighs and floor are level with your feet and shoulders apart, is a classic exercise method that strengthens the lower body muscles around your thighs. Recently, video content and apps that help Homt have become popular, and there are many people sitting alone at home, but if you take the correct posture, you can check the effect of exercise without side effects. It is especially important to keep your knees from protruding from your feet when you spread your feet and bend your knees.
It’s easy to get distracted if you exercise alone, but with a squat machine, you can stabilize your posture while keeping your feet on the floor and supporting your legs on the frame. However, if you rely too much on the structure that supports the back of your calf, you can only use the knee without moving the ankle joint, which can put strain on the knee. That’s why, if you’re a beginner unfamiliar with exercise, it’s better to hold a door or a chair, squat your body naked, learn the correct posture and balance it rather than with the help of equipment from scratch.
◇ Sports balls increase the effectiveness of basic exercise and it is important to balance slowly
Gymball is also a very popular fitness equipment at home. It increases the effectiveness of core workouts that allow you to focus on your body as you need to keep your balance on the gym ball or keep tension in order not to miss the gym ball.
For example, you can use a gym ball when performing a plank exercise, a full-body exercise to increase your core muscles. Place your elbows on a gym ball with your arms at right angles to maintain balance from head to foot in situations where force is applied to your stomach and thighs.
Also, a gym ball bridge is an exercise in which you put your feet on a gym ball, hold the gym ball with your legs, lift your buttocks, hold the position for about 10 seconds, and then slowly descend. It is good for strengthening the core muscles and is also effective in relieving back pain.
If you lose your balance when doing gym ball exercises, you risk falling and fainting. It’s a good idea to move slowly, start with an easy workout, and be careful to increase the difficulty. One thing to consider when choosing a futsal ball is size. The best size is to bend your knees at a right angle when sitting on a gym ball. In general, it is appropriate to buy a sports ball close to the diameter of the height value minus 110.
Kwon Dae Ike Medical reporter [email protected]
You can also view Naver ET news edited by the Korea Daily.