几种经典的下肢力量练习方式（Several classical exercises for lower limbs strength）.doc

几种经典的下肢力量练习方式（Several classical exercises for lower limbs strength） Several classical exercises for lower limbs strength Matters needing attention： 1., to strengthen the daily life of the affected side of the body protection We should control the amount of exercise 2. in daily life, which simply means the way to take the normal walk, the motion of no great importance to minimize the as far as possible through various means to strengthen the strength of knee joint, but should ensure that the basic principles of strength training painless. Painless practice is preferred. No.3 Hospital of Peking University rehabilitation medical center Lv Zheng 3. if in a certain scope because of pain (pain, decreased ability to control neural arc) on muscle control, so that the range of motion of the muscle has not been aroused (with loss of muscle, the phenomenon) cannot get effective training, you can try the pain inside the arc reluctantly several times practice. In order to arouse the related muscles. At this point should pay attention to the pain in the exercise control within the scope of tolerance, and pay attention to the exercise after sufficient amount of ice, and give full rest. 4., strengthen the side strength exercises, so as to support the whole body weight, and further share the weight of the affected side of the body. If the 5. conditions should be done full preparations before exercising muscle, slightly fever again when the strength training of practice should be carried out after sufficient muscle stretch, prevent DOMS, promote the elimination of fatigue. Specific way: 1: static squat back against the wall, knees and feet shoulder width, toes forward, squat down to the knee and toe tip line perpendicular to the ground, placed in the center of the ipsilateral heel, master of their own squat depth, the basic control can achieve full fatigue degree in 2-3 minutes, at intervals of not more than 10 seconds, continuous 5-10 a group of 2 days group \ \. If you want to incr