Exercise the buttocks four actions to prevent damage to the knee

Sports scientists found that if the hips lack of strength, it could lead to sore knees after running easily, this is known as pain syndrome, affects the front of the knee muscles. Weak hip muscles,nike basketball men shoe but also affect the running effect because they can not control his legs in the running time of the action, which will lead to the knee by unhealthy stress. "Runner's World" magazine has developed a workout that contains four action plans, 3 times a week; you can exercise the hip muscles to prevent knee problems in runners.

1 lunge stretching

Relax your shoulders and back, one step forward foot, heel first, and then the entire foot floor, knees 90 degrees, thighs parallel to the ground, the other legs bent 90 degrees, toes touch the ground, nike free run 2 while keeping the body upright. Resume the starting position, change direction, feet 10 times each.

2 side plates Yoga

Body lying on his side, arm elbow, arm brace, ipsilateral to support the body outside of the foot, slowly raise the buttocks, the body into a straight line. Beginners can bend the legs and reduce the difficulty. To maintain 15-20 seconds, then switch sides and repeat the same action.

3 leg bridge yoga

Back lying on the ground, knees bent. Gluteus muscle force, lift the buttocks, to find a balance; it will raise one leg, ankle,  nike free run 3 running shoes knee into the other leg, hold for 5 seconds or more. Do for feet, feet each doing five times.

4 backwards towards the

Standing in front of the face of an approximately 20 cm from the ground level before the step back, one leg standing on the steps,free run 3.0v4 toes pointing straight ahead, the other foot is always bend the knee. Maintain body balance, and then return to the starting position, the feet 10 times each.