强健膝关节保健操,既适合各年龄段人的锻炼,也便于中老年人在家里锻炼。俗话说“人老腿先老”。中老年朋友若能掌握一些合理的膝关节按摩和功能锻炼方法,既能锻炼身体,又可以达到保护膝关节的目的。1.股四头肌的收缩锻炼:坐在椅子上,两腿伸直,脚尖绷直保持10秒,然后脚尖翘起,也保持10秒,使小腿肌肉有紧张感,最后两腿放下,完全放松。如此反复,每天上、下午各做15分钟,能锻炼腿部肌肉,并改善关节的稳定性。2.静力平衡半蹲:类似传统武术的“站桩”.身体站直,挺胸抬头,双脚分开与肩同宽,脚尖 Strong knee health exercises, both for people of all ages, but also for the elderly in the home exercise. As the saying goes “people old legs first old.” If the elderly friends to master some reasonable knee massage and functional exercise methods, both exercise, but also can achieve the purpose of protecting the knee. 1. quadriceps contraction exercise: sitting in a chair, legs straight, toes straight for 10 seconds, and then tiptoe tilt, but also for 10 seconds, so that calf muscles have a sense of tension, the last legs down, completely Relax. So repeatedly, every day, afternoon 15 minutes each, can exercise the leg muscles, and improve joint stability. 2 static balance squat: similar to traditional martial arts “standing ”. Stand upright, chest straight, feet shoulder width apart, toes