Fitness and health >>>> How to fix crooked legs with exercise?

How to fix crooked legs with exercise?

The curvature of the legs is a phenomenon no less frequent than their evenness. It all depends on the conditions under which the bones of the lower extremities were formed and grew. There are many reasons for the curvature of the legs, ranging from congenital and hereditary anomalies to diseases or disorders in the uniform growth process of the body.

Sometimes the curvature of the legs causes a lot of trouble for their owners, especially when it comes to a career as a fashion model or a clothing demonstrator, where attention is always focused on the figure and, in particular, on the shape of the legs.

Today especially courageous people have the opportunity to correct the “crooked legs” defect with the participation of an orthopedic surgeon and appropriate orthopedic structures. But what to do for those who do not risk their health enough to lie on the operating table deliberately, and not forcedly. For this category of people, there is a set of sports exercises, the regular implementation of which will visually correct the contours of the lower extremities forever.

How to fix crooked legs with exercise? Before proceeding to the forced fitness loads to pump up muscle mass in certain places of the lower extremities to correct their contour, it is worth knowing that there are more pleasant opportunities for correcting the defect in the curvature of the lower extremities - these are dancing or sports jogging (for long or short distances ).

But if these two entertainments do not suit you, then the proposed set of exercises is quite capable of correcting the curvature of the legs. There are two areas where the leg bones are bent - these are the femurs, when the curvature forms such a bend of the thigh bones that on the side of the inner thighs the distance between the thighs of the legs increases too much, and there is also a curvature of the lower leg bones. Both of these deformations are often combined. But whatever the defect described above, the inner thigh and / or the inner part of the gastrocnemius muscle will have to be pumped.

All exercises can be performed at home, but for these purposes you will have to purchase some sports equipment.

Exercise to inflate the inner thigh using leg convergence machines. The exercise is performed while standing or sitting, depending on the type of machine, or with a mobile machine sitting or lying on its side. It is performed on a special simulator for lowering the legs or at home using a butterfly expander or an elastic ring with a similar effect. The exercise is performed 10-15 times in 2 approaches, followed by an increase in the number of approaches and the weight of the load in the simulator.

For mobile simulators (rings or "butterflies"), the load is increased only by increasing the amount of information of the hips and the number of approaches. In the prone position, positions change - now on one side, then on the other side. An exercise is considered effective if, after 1-2 sets, a strong tension is felt in the muscles of the inner thigh (femoral quadriceps).

The essence of the exercise is to reduce the effort of the hips when pressing on the selected simulator. The muscle is pumped up at the moment of convergence of the legs, and not dilution of the latter. Therefore, the more effort you make in order to bring your legs together, the more effective the load on the selected area of the muscles.

Exercise for inflating the inner thighs with a crossover machine or at home using a regular expander. The exercise is performed while standing. "Crossover" (a block frame with a suspended load and a steel cable attached to it with an attachment (bracelet) for arms or legs), or rather its cable, is fixed on the ankle of the leg so that the simulator is on the outside of the leg, and the leg is brought with force to the other leg. By the same principle, the expander is fixed on the ankle so that its second end is attached from the outside of the leg to some fixed object, the leg with the expander is brought to the other leg. Exercises are repeated 10-15 times in 2 or more approaches, changing the number of approaches and the load in the "crossover". For exercising with an expander, the effectiveness of the exercises depends on the number of trips and the number of exercises in each set.

Sumo squat exercise ("plie"). In a standing position, spread your legs a wide step width and spread the toes of your feet to the sides as much as possible. Sit down slowly with your knees bent to an angle of 90 degrees. And slowly rise from this position. The exercise is performed 10-15 times in 1-2 or more approaches as the load increases. This exercise can be performed with a weighting agent in your hands, which, when squatting, hold with both hands in front of you and lower it down. The load of the weighting agent is also changed. For people with joint problems, exercise is not recommended due to the overestimated load on the knee joints and the hip joint.

Exercise with a lunge to the side. In a standing position, one of the legs is bent at the knee, and the other, with a sliding movement, smoothly "drives off" to the side to the maximum possible distance. You can return to the starting position and repeat the same with the other leg. But you can, without returning the leg to its original position, move in a half-squat towards the other leg and thus continue to repeat the exercise the required number of times, moving the body weight in one direction or the other. An exercise with maximum subsidence and a bent knee at an angle of 90 degrees is read effectively. In this exercise, you can use weights that are held in front of you and lowered down. The weight of the weighting material changes depending on the increase in the load. Exercise is not recommended for people with knee and hip joint problems.

Exercise of adduction of the leg in a prone position. Lie on your right side with your legs extended. Bend your left leg at the knee and rest it on the surface. Raise the right leg, without bending, as high as possible, placing it in front of the bent leg. Repeat the exercise 10-12 times in 1-2 trips or more as the load increases. Change the position to the opposite - left side and adduction of the left leg, right leg bent at the knee. Repeat the exercise 10-12 times in 1-2 trips or more as the load increases.

Exercises to pump up the inside of the gastrocnemius muscle.

While standing, spread your socks to the sides and rise on your toes. Lower to the starting position. Repeat as many times as possible until the moment of strong tension in the muscles of the lower leg. Repeat daily with increasing number of lifts.
Climbing stairs on tiptoes.
Jumping rope on toes.
Running every other day for three kilometers with acceleration for a time - the load norm is three kilometers in 10-12 minutes. Here, records are not needed, but methodicalness of the exercise is needed. For reference, three kilometers is 5-6 laps in a small stadium or around a block.