Prevent knee problems, healthy running, must practice four actions
   Sports scientists have found that if the buttocks are not strong enough, it can cause the knees to feel sore after running. This is called the tibial joint pain syndrome and affects the anterior knee muscles. The weak buttocks muscles also affect the running effect, because they can't control the movements when the legs are running, which can cause unhealthy pressure on the knees. The American sports authority magazine "The World of Runners" has developed a four -action exercise program, which is done three times a week to exercise the buttocks muscles and prevent knee problems during running. 
1. Lunge leg
Relax your shoulders and back, one step forward, the heel first, then the whole foot landing, knees 90 degrees, the thighs parallel to the ground, the other leg knees 90 degrees, the toes touch the ground, while keeping the body upright. Restore the starting position, change direction, and do 10 times for each foot .
2. Side flat yoga
The body is lying on the side, the elbows on the same side of the arm, the upper arm support the ground, the outside of the same side of the foot supports the body, slowly raising the buttocks, the body into a straight line. Beginners can bend their legs, reduce the difficulty, keep it for 15 to 20 seconds, then change sides and repeat the same action.
3. One-legged bridge yoga
The back lies on the ground and the knees are bent. Apply the glutes to the buttocks, lift the hips, find the balance, raise one of the feet, and put the ankle on the knee of the other leg for more than 5 seconds. Change your feet and do it again. Do both feet for 5 times.
4. Step backwards
Back to the stairs, standing in front of a step about 20 cm above the ground , step backwards, stand on the steps with one leg, point the toes straight forward, keep the other knees bent, keep the body balanced, and then return to the starting position Do your feet 10 times each.
Badger Shaving Brush,Badger Hair Beard Brush,Badger Shaving Brush Knots,4 Color Shaving Brush
Luyi County Jiamei Cosmetic CO.,Ltd , https://www.eyelash.show