People who are fat and want to lose weight, how to protect their knees when walking briskly and jogging?

For people with a large weight, the pressure on the knee during exercise is much greater than that of people in the standard weight range.

Therefore, when exercising, we must adjust from the following aspects and make adequate preparations to avoid injury to our knee joints during exercise.

Whether it is running fast or slow walking, most of the muscles and joints involved in our body are in our lower limbs, and the transmission of force is mainly transmitted by our feet.

At this time, it is particularly important to choose a pair of suitable and comfortable sports shoes.

When choosing shoes, you need to choose shoes that fit your feet, have high softness, are light, and have good shock absorption.

Before exercising, make sure that your joints and body are free of diseases.

Under this premise, if we maintain the correctness of the action during the exercise, there will be no problem.

We must pay attention to the angle of our knees during brisk walking and jogging.

It is necessary to ensure that the direction of our knees is consistent with the direction of the toes, and do not buckle in or turn out, that is, X-shaped legs and O-shaped legs.

During exercise, we must actively mobilize the muscles of various parts of our legs, so that the transmission of force has a buffering effect, and at the same time concentrate more force on our muscles instead of bones.

A flat and suitable sports ground is also one of the important factors to improve the efficiency and safety of our running exercise.

Do not choose too hard ground, if conditions permit, you can exercise on the plastic track.

Don't have too many obstacles or bumps.

Warming up before exercise can activate and mobilize muscles in various parts of our body to improve blood circulation and also promote the state of our joints.

Demonstration of standard movements before running

Run back and forth in small steps.

Leg raises in situ

Front thigh muscle stretch

back thigh muscle stretch

Most of the muscle activation movements are based on jumping and squats. This is not recommended when you are very heavy at the beginning. Just do the above stretches and activities.

Perform each action for 20 seconds for 2-3 rounds.

By doing this kind of warm-up, let the body reach a very good state, which can improve our exercise state very well.

In the process of exercising, you should pay attention to the reaction of your body at any time. If you feel uncomfortable, you must stop exercising and pay attention to safety.