Practice English Speaking&Listening with: EP4 訓練腿部❤ 避免膝蓋受傷的兩大要點「14天挑戰自我系列?」

Difficulty: 0

Hello everyone, its day 4

I don't know if everyone has worked hard to complete the first 3 episodes?

Qibao I shoot this series

Because I read a lot of comments

I want to really answer your questions

And can be more detailed

It also prevents everyone from getting hurt.

Today I will do squats with you

Training our lower body

You might ask how important it is

Training your legs can help with body fat loss

why? Because the leg is the place with the most muscle in the body

The body is more likely to lose fat when gaining muscle

So its important to train your legs

There are also girls asking me

They have X-foot O-foot X-foot

Makes your knees stressed

How to do it?

In fact, this requires training the muscles of the legs

Because if the thigh and calf muscles are solid enough,

Can reduce knee pressure

But squats are easy to do wrong

The counter effect caused knee injuries

We start now

I recommend never doing squats or having a headache in your knees

You can start with walls

Slowly step forward with your feet against the wall

Then sit down with your feet at 90 degrees

Focus on the position of the hind feet

Can train good feeling

Can also strengthen thigh muscles

When you come up, press your hands against the wall and lift your body

that's it

Okay then we officially start

Open your feet to the width of your pelvis

Sit back

After sitting back

Note that the knee cannot exceed the toes too much

Then retract the coccyx inward

Many people push their tailbone backwards when doing an action

You will find why your back is sore again

Yes, I found out that I said 3 episodes

Everyone often has a lot of actions that put a lot of pressure on the lower back.

The back is really great

Can actually be avoided

With our tailbone inward as we sit back

1 more important point

You will find the toes can be lifted

So as not to hurt the knee

I demonstrate a movement that will hurt the knee

Focus forward

You can have a try

You will find all the forces will be concentrated on the knees

You may not feel when you are young or doing little exercise

But over time the knee is under a lot of pressure

So focus backwards

Inward coccyx


Stay in this position

I will count with you

1 2 3 4 5 6 7 8 9 10

11 12 13 14 15 16 17 18 19 20

21 22 23 24 25 26 27 28 29 30

31 32 33 34 35 36 37

Khan is forced out

38 39 40

If you can't stand it, you can pull it up. No problem.

41 42 43 44 45 46 47 48 49 50

adhere to

51 52 53 54 55 56 57 58 59 60

Then do the lacing

Put your right foot forward and your left foot behind

Put your left knee on the ground

If you feel a knee headache

Can put towel under

Then straighten your hind legs

Pull up

This will loosen the front thigh muscles

I said many times

Good muscles can stretch and tighten

Then the shape and leg shape will be beautiful

5 more breaths

5 4 3 2 1

Put your left hand on the ground

Then slowly flex your left foot

Close to the body

If you can't stretch your feet

You can use a towel or belt.

Good for 5 breaths

5 4 3 2 1

Good pull backwards

Turn your left foot forward

Right foot backward

Pull your hind feet back as far as possible

Push down on the thigh

Then pull up

10 9 8 7 6 5 4 3 2 1

Put your right hand on the ground

Then slowly flex your right foot

Its okay to pull closer to your body or catch your feet with a belt

Close to the body

Usually thighs are easily reversed when pressed down

We try to push down

5 4 3 2 1

Pull backwards

This completes the training on day 4.

Is it fast? see you tomorrow

The Description of EP4 訓練腿部❤ 避免膝蓋受傷的兩大要點「14天挑戰自我系列?」