Winter running, do not run does not matter, a run on the life, the most weight-bearing knee always let you have the heart but not enough, live is the phrase “knee in an arrow” rush. Think about it, in addition to sitting in the gym lifting weights, other sports have to use a lot of knees. This doesn’t even take into account badminton, tennis and other sports that are extremely hard on the knees. Why is the extensive use of the knee will make “an arrow in the knee”? Look at the structure of the knee and you’ll know! As the body’s largest and most complex joint, the structure of the knee is not simple at all, interested children may wish to buy a pig’s hind legs to study. Since the knee is so complex and so hurt, then it really needs a set of effective exercise to protect our fragile knees. This brings us to the static squat. What is static training? Static training, also known as isometric training, is a training method to maintain a specific posture against resistance. For example, crane stand, flat support, human flag and yoga many movements belong to the category of static training, the most important thing is that static training is more applied in the recovery training phase. Mastering the static squat not only enables you to continue exercising during the recovery period, but also strengthens the weak links of the body to avoid re-injury in the future. As for why it can also be considered a form of exercise, take a look at the movements of the static squat and it will be clear. For example, the most common squatting against the wall can strengthen the biceps femoris, gluteus maximus, rectus femoris, middle femoris, lateral femoris, medial femoris, these muscles are also the main muscles in running, so many muscle groups get exercise, the consumption of calories can be imagined, but also to reduce the chance of knee injury. For people with chondromalacia patella, patellofemoral cartilage injury, osteoarthritis of the knee (especially patients with poor squatting ability), painful lesions at the upper and lower poles of the patella, patients with weak squatting power or prone to pain, people with little exercise who want to strengthen their thigh muscles, patients in the early to mid-term recovery period after a joint injury, etc. The benefits of squatting, or a detailed explanation of the exercise method of squatting it. The posture of the squat The upper body is straight head up and chest up, keep the body upright, two feet apart and their shoulder width as far apart, toes are forward, not “outside the eight” or “inside the eight”. Stand with your back against the wall, with your heels about one foot away from the wall. Distribute your weight evenly on both legs and slowly squat down until your thighs and calves are at a 90° angle. Keep this angle, then gradually move your feet forward, and look down at this time, the knees and toes in a straight line, in other words, from the top to the bottom, the knees just block the toes. Now the posture is the standard “squat against the wall” posture. This is when the quadriceps, the muscles in front of the thigh, especially near the knee joint, will feel very hard, and then hold on for a while will feel the muscle congestion burning feeling, and then is sore and swollen, and then is tired of shaking, and then is too tired to hold on to have to stand up. To reach such a state, you have completed a static squatting exercise. Rest for a minute between squats, do not rest too long. Then practice the second squat, and so on and so forth, for 30 minutes in a row for the first squat exercise of the day. Decide the number of exercises according to your physical condition. Practice 1-3 times a day. Squatting skills to control the height: find a suitable squatting angle for their own practice, you can draw a line on the ground at the toes to do a mark. This way the next time you practice you will know what angle to squat. If the angle is different every time, one high and one low, there is no way to grasp the amount of practice. After practicing this way for a while and improving your strength to easily complete five reps, move your feet forward half a step and squat a little lower, and the intensity of the exercise increases again. Control the time as needed: If you want to improve endurance, you can squat a little higher, bend the knee angle a little smaller, each squat until exhaustion. Do this 3-5 times a day, with 1-2 minutes between each exercise. If you want to improve absolute strength and increase the size of your muscles. You can squat a little lower, around 90°, so that you will quickly reach fatigue exhaustion. Find an angle that can only last about 1-2 minutes before exhaustion, 1-2 minutes for each time, 15-30 seconds between, 5-10 times in a row. It is important to note that the lower the squat the greater the intensity. After bending the knee over 100° the force distance decreases and the force on the quadriceps becomes smaller. The above description is the standard “squat against the wall” action. There are many different exercises that can be developed to meet different needs. For example, for patellar tenderness, or cartilage damage in one location of the patellar cartilage, you may feel pain when squatting to a specific angle (squeezing the damaged area), or the lower you squat, the more painful it is. At this time, you do not have to squat to 90°. After standing against the wall, gradually squat down from a straight leg to a position where you feel pain, and then a little higher, that is, to find an angle that just does not hurt. If only one leg has muscle atrophy after injury, or one leg atrophy is more serious, you can use the “single leg squat” exercise. Of course, this should be practiced for a period of time after the foundation and then try, otherwise the strength is too poor, one leg simply can not afford the weight, there is no way to complete. The actual squat will be a good way to get the most out of the wall. This will enhance the strength of the quadriceps while also practicing the muscles of the back of the thighs and waist and buttocks. To enhance the muscle strength and stability of the entire lower limb, as well as the stability of the pelvis and waist, and the coordination of the relationship with the lower limb in the movement. For example, the ball squat, the back squat, the ball squat, the balance mat, the BOSU ball squat, the vibration trainer on the squat.