Morning jogging or walking is fine, a charge of vigor for the whole day. But if after such marathons you begin to bother you in the knees, killing the motivation to run further, add one simple exercise to your usual routine-a reverse-rake. And wake up, and spend more calories, and the knees will thank.
Turn your back to the route and go 5 minutes ago. Lifehacker in his TG channel (18+) says:
Non -standard walking for the back forces to take short frequent steps, the load on the knee cups falls, the rear muscle chain takes work for itself. That is, the blow to the joints is reduced, the buttocks and caviar are involved, and the calories are burned a third more than with ordinary walking.
And reverse steps activate the pelvic stabilizers and improve coordination – the brain has to “wake up” so as not to fall.
How to integrate
Find a flat track, turn on the timer: 60 seconds backwards, 60 seconds face, five cycles. After 2 weeks, the knees are less “pulled” after the stairs, and the Shagomer shows a noticeable increase in the burned calories at the same distance.
But safety is first of all: do not make a reverse on a lively sidewalk and remove the headphones.
Important: this information is not a replacement for a doctor’s consultation. The body's reaction to changes in nutrition or sports can depend on individual physiological characteristics, genetic predisposition and health status. Before starting changes in nutrition or training, it is recommended to consult a dietitian or attending physician to ensure the safety and effectiveness of the selected measures.
