The following principles and methods have been collected in books and online and are provided for the reference of my surgical patients. Each patient is unique and should not be copied. The principles of increasing muscle size: large weights, low reps, multiple sets, long displacement, slow speed, high density, consistent reading and movement, peak contraction, continuous tension, relaxation between sets, more training of large muscle groups, protein after training, rest for 48 hours, rather light than false. 1, large weight, low number of times: Exercises with RM indicates the highest number of repetitions that can be done continuously for a certain load. Development of strength and speed: 1-5RM load training can make muscle thickening. Strength and speed increase: (Endurance growth is not obvious) 6-10RM load training can make the muscles thicker. Strength, speed, endurance: (muscle fiber thickening is not obvious) 10-15RM load training. Endurance: (strength, speed increase is not obvious) 30RM load training. 2, multiple groups: must be dedicated to set aside 60 to 90 minutes of time to focus on a particular part of the exercise, each action are done 8 to 10 groups, in order to fully stimulate the muscle, while the longer the muscle needs to recover. Until the muscle saturation, “saturation” to self-feeling, its moderate criteria are: acid, swelling, tingling, solid, full, expansion, as well as muscle shape, such as the obvious thick. 3, long displacement: to complete the action must first put the load to the lowest body position, fully elongated muscles, and then pushed to the highest body position. That is, to complete the full range of motion of the limb. Note: When there is pain, you can use a larger weight and complete a pain-free range of motion halfway to stimulate the muscles. 4, slow speed: to complete the action is necessary to slowly have control (except for the practice of speed strength). Especially when putting down the load to control the speed, do concessionary exercises that can fully stimulate the muscles. Practice muscle centrifugal contraction ability to strengthen muscle control of joints and limbs. 5, high density: “density” refers to the rest time between the two groups, only 1 minute or less rest time is called high density (generally 30 seconds – 90 seconds rest time between groups). To make the muscle mass increase rapidly, we must rest less and stimulate the muscle frequently. “More groups” is also based on the “high density”. 6, read and move in unison: muscle work is governed by the nerves, muscle exercises when fully focused on training, control the movement, feel the muscle contraction, attention density concentration, in order to mobilize more muscle fibers to participate in contraction, to achieve the role of full practice. When practicing a certain action, you should consciously make the intention and action consistent, that is, practice what you want what muscle work. 7, peak contraction: the correct muscle strength exercises require that when a certain action to do the most tense position of muscle contraction, maintain the most tense state of this contraction, do static exercises, and then slowly return to the beginning of the action position. Generally for holding 2-5 seconds to fully stimulate the muscle. 8, continuous tension: muscle strength exercises, should always maintain continuous muscle tension throughout an action and a group of exercises, whether at the beginning or end of the action, do not let the limbs and consciousness relax, and always reach complete exhaustion. This will ensure the correct, safe and effective practice movements. 9, relaxation between groups: each group of movements after the completion of the rest between groups, will stretch the limbs to relax. To increase the blood flow to the muscles, to help the discharge of metabolites in the muscles. Accelerate muscle recovery, in order to complete the next set of movements well. 10, large muscle groups priority: muscle strength exercises can not only pay attention to the local of the injured limb, but should be more practice chest, back, waist hip, leg large muscle groups. Because of the crossover effect of the exercise, as well as the overall exercise can improve the metabolic rate of the muscles, while maintaining the overall physical quality, the same can promote the strengthening of the affected limb muscle strength. It is recommended to arrange some large compound action exercises using large weights, such as large weight squat exercises. 11, adequate rest: In general, after training with adequate nutrition and good rest, the body needs 18 hours to recover to 90%, and 72 hours to fully recover. Smaller muscles recover relatively quickly, such as biceps, triceps, etc. 48 hours to fully recover, larger muscles, such as quadriceps and back muscles need 72 hours to recover. Muscles do not fully recover on the second training will cause excessive fatigue and damage to nerves and other systems. Therefore, local muscles need to rest for 48 hours after a training session. If high-intensity strength training, the interval between the two training of local muscles should be 72 hours. 12, rather light than false: in order to speed up the process of practice blindly increase the weight and number of movements, is dangerous and ineffective! The effect of muscle strength exercises depends not only on the weight and number of movements, but also on whether the muscles being practiced are directly stressed and stimulated. The movement is distorted or not in place, the muscles to be trained are not or only partially stressed, the training effect is small, and even again cause injury. Therefore, you must ensure that the correct action, rather than lifting a relatively light weight with the correct action, rather than lifting a heavier weight with non-standard action. Note: 1, strengthen the protection of the affected limb in daily life 2, daily life should control the amount of exercise, in short, “the road should be walked normally, irrelevant exercise is minimized” as far as possible through various means to strengthen the knee joint strength. 3, if in a certain range of activity, due to pain (pain arc), the nerve control of the muscles is reduced, so that the muscle group controlling the movement of the range of joints can never be aroused (muscle disuse phenomenon), and can not be effectively trained, then you can try to perform a number of exercises in the pain arc, in order to arouse the movement of the relevant muscle groups. At this time, attention should be paid to control the pain generated in the exercise within the tolerable range, and pay attention to the exercise after the timely provision of an adequate amount of ice, and give it adequate rest. 4.Strengthen the strength exercise of the healthy side of the limb to support the whole body weight and further share the weight of the affected limb. 5, if there are conditions should do adequate preparatory activities before the exercise, muscle fever and then a larger amount of strength training, after the exercise should be more adequate muscle pulling to prevent delayed muscle soreness, to promote the elimination of fatigue. Specific ways: resistance knee extension: sit on the edge of the bed (chair or equipment), the affected side of the ankle weight, in full extension up to 70 degrees range of resistance knee extension exercises, the rhythm of the action fast on – a slight pause of 2 seconds – slow down, the weight to repeat the action 10-15 times in the range of up to full fatigue and not produce pain is appropriate, such as fatigue and If fatigue and pain are in conflict, give priority to pain control and extend the pause time in the movement to enhance the training effect. Rest half a minute for each 10-15 reps, 60-90 consecutive sets, 2 sets of days. This exercise can also be performed on the healthy side, but care should be taken to increase the range and load as appropriate to differentiate. For patients with early injury to the non-extended knee device (quadriceps, patella, patellar tendon) of the lower extremity is generally applicable. If the active extension of the affected limb is limited, emphasis should be placed on strengthening the resistance knee extension exercises in the range of hyperextension to 30 degrees of knee flexion, strengthening the medial femoral muscles, with no change in the standard of movement. In fact, the last 30 degrees of joint control is the most significant in daily work sports, and the strength of the medial femoral muscles in this area accounts for more than half of the strength of the entire muscle group, so in most cases the focus should be on exercises in this range of motion. Resisted knee flexion: lying prone on the bed with weights or leather straps on the affected ankle, resisted flexion is performed to its maximum extent, with the same weights, movement specifications and number of exercises as in the “resisted knee extension” movement above. The purpose of this exercise is to strengthen the posterior thigh muscles (N cord), which are antagonists of the anterior quadriceps, and play an important role in maintaining overall joint balance and joint motion control, so it is important to pay attention to this exercise. Other patients are basically suitable, and the movement does not cause increased pressure on the patellofemoral joint surface, so it is still suitable even for patients with more severe degenerative osteoarthrosis. One-footed support on the affected side (golden chicken independence): stand with one limb fully extended on the affected side, thigh muscles fully contracted, knees “backward”, chest up, abdomen in, hips up, maintain balance, and try to take off the crutches when you can stand stably for 1-2 minutes without falling down. Generally stand for 5 minutes / time, rest interval 10 seconds, 2-3 times / group, 1-2 groups / day. When standing for more than 5 minutes and still be able to ensure a smooth body, you can transfer to the balance board to continue this exercise, the standard remains the same. It is recommended that the balance board can be made in the following way: 4-5 empty mineral water bottles with tightened caps, tied with cloth into a row, placed on the ground, it becomes a single foot balance board, bipedal use to make two. Just on to pay attention to safety, to prevent falls, strength can also be practiced on the board 0-45 ° half squat. This method is suitable for those who do not have any contraindications to lower limb weight-bearing, practice should try to ensure pain-free. Straight leg raise exercise: sitting or lying position, thigh muscles fully contracted, after locking the knee joint, straight leg raise to heel 15M from the bed, hold until exhaustion, interval 10 seconds, 10 times / group, 3-5 groups / day. The key to this exercise is to fully straighten the knee joint, a slight bend in the exercise is much less effective. This method is applicable to almost all patients with lower extremity injuries except for knee extension device injuries. Isometric contraction of the quadriceps: i.e., tensing and relaxation of the thigh muscles. Do as many as possible without increasing pain. (>500 times/day) Practice by placing your hand on your thigh, especially slightly medial to the lower thigh, and experience the contraction of the medial femoral muscle, making sure that each contraction is clearly felt. This method of exercise straightening is still applicable to patients with knee extension device injuries, and it is sufficient to keep the force at a painless level when practicing, while other patients can practice to the best of their ability. This exercise method has another significance: contracting the muscle can trigger the movement of the patellofemoral joint, thus maintaining the flexibility of the patella after the injury, which has a greater effect on preventing stubborn adhesions of the joint, and at the same time can ensure the normal elasticity of the muscle, which has a greater effect on the flexibility of the entire knee joint, and it is recommended that patients with various injuries practice diligently.