The most basic exercise to strengthen the legs is the squat. Now, it is difficult: The default step (see Video) strengthens not bending only the legs and Buttocks, such as the knee, but trained, in addition, also Balance and coordination. A true all-round Exercise for a safe Stand.
exercise description: stand hip width apart. The arms can leave them hanging or on the hip for support. You make a big step forward. The weight is mostly on the front leg, the toes point to the front. Bend both knees (up to a maximum of 90 degrees). Make sure that the knee of the front leg extends in the end position over the tips of your toes. Stretch the legs again. Throughout the Exercise, keep your torso upright, look straight ahead. The rear heel can be lifted to the Bend of the knee.
reps: 8 to 12 times, then switch leg. Three Series.
Difficult execution: you Put the front leg on an unstable surface (for example, a rolled towel).
Simplified version: you Make a short lunge, and bend the knees less. Use a grip aid.
In this section, we introduce until the spring Exercises you can do at home or on the go. Advice: Flavian Bold, sports instructor at Pro Senectute Switzerland.
Created: 18.02.2019, 00:20 Uhr