Fitness plan

Carry out the first part of exercises daily. In only five minutes it tightens all muscles of the top part of legs which provide necessary support to knees.

The second part is more intensive. This, so to say, 30-minute occupation aerobics which is directed to the burning of calories and increase in a tone of all muscles of an organism which is not overloading knee joints. Carry out it from two to three times a week, doing a 48-hour interval between rest and the next training. In day when you carry out both trainings, at first do the second part.

The first part: Extension and strengthening of knee joints (5 minutes)

That it will be required to you: mat or rug and strong chair

Extension of a front part of hips



Lay down on the left side, put legs together, and extend the left hand. Bend the right knee, moving up a heel as it is possible closer, to buttocks and grab an anklebone with the right hand. Moving up a heel to buttocks, you have to feel tension in a hip. You lie so within 10 seconds and release. Repeat, having doubled time. Then replace situation – lay down on the right side and repeat an extension with the left leg.

Extension of a back part of a hip

Get up facing a chair and extend a leg, having placed a heel on sitting. Bend forward until you feel pain in a back part of a hip. Stand in such provision of 10 seconds, then repeat twice. Change a leg.

Extension of an external hip

Lay down on a back and extend legs. Raise the right leg and bend in a knee at an angle in 90 degrees. Hold outer side of a knee with the left hand. Accurately pull a leg to the left side, to a floor. And at the same time extend the second hand and put on a floor. You keep in such provision of 10 seconds and relax, then repeat, having doubled time. On an extent of an extension relax shoulders, holding them exactly pressed to a floor, and you look in a ceiling. Change the party and do an extension with the left knee.

Strengthening by the four-head of a muscle


Lay down on a back, put hands on each side. Bend the right knee and put a foot on a floor. Strain muscles of the left leg and bend a foot, straightening a leg and having extended it along a floor. As soon as you squeezed muscles, slowly raise the left leg by 15 centimeters from a floor. You hold this position 5 - 10 seconds then lower. Repeat 12 times, then change legs. Make two approaches on each leg.

The second part: Warm-up (30 minutes)

That it will be required to you: set dumbbell from 2 to 4 kilograms, wall, elastic tape or tube.

Step 1: Increase the heartbeat frequency (20 minutes)

Give, at least, 20 minutes to cardiovascular exercises every other day. If you have healthy knees, can be engaged in aerobics. If in the past you had problems with knees, operations on them - first, consult to your doctor, secondly, completely refuse run and rises up steps which put the huge pressure upon knee joints. You will choose walks, swimming, the bicycle (if you did not injure patellae) or use the elliptic exercise machine in the gym.

Step 2: Warm-up of all organism (10 minutes)

Recruit each exercise, doing intervals in 15 – 30 seconds before performance of the following exercise. Short respites will longer help you to remain active and to burn the bigger number of calories.

Exercise on a back and tricepses

Get up, legs at shoulder length, take in each hand on an easy dumbbell. Bend down forward, almost parallel to a floor. Hang out hands, having arranged a palm "the person to each other".

(A) Lift weight, bending elbows until they reach the level of shoulders.


(B) Make a pause. Then extend hands back, keeping their motionless. Carry out opposite movements: bend hands in elbows and slowly return in a starting position.


Exercises on shoulders and bicepses

Get up directly, take in each hand on an easy dumbbell and arrange them on each side so that palms looked forward.

(A) Raise weight to shoulder height.


(B) Make a pause. Develop hands so that palms looked at each other. Lift weight over the head that elbows remained slightly bent. Lower down. Repeat from 8 to 12 times.


Exercise on the top and lower press


Lay down on a floor, bend knees, a foot put on a floor, put hands under the head. Raise buttocks until hips become almost perpendicular to a floor. Then try to raise all trunk. Be late in such situation. Lower at first only a trunk. And then and legs to finish exercise. Repeat 12 times.

Exercise on a lower back


Lay down on a floor facedown, extend legs so that hands touched the head, and elbows looked in different directions. Keeping hands in such situation, slowly raise the head and a thorax. Be late in the top point, and then slowly fall down until again you appear on a floor. Repeat exercise of 12 times.

Exercise on popliteal sinews and buttocks

Tie one end of an elastic tape to the bed leg basis (or to something strong and being close to a floor). And on other end tie a loop and push in it the left anklebone. Take a step from a bed, do not feel an easy tension of a tape yet (than further you step forward, especially stimulating there will be an exercise). You hold a back directly, slowly bend the left knee so that the heel almost touched buttocks. If it is necessary, put a hand on a wall or a chair for balance. Lower a leg and repeat the movement from 12 to 15 times. Tie up a tape on the right leg and repeat.

Exercise on an internal and external hip


Outer side of the right hip: lay down on the left side, put legs together. Bend the left elbow so that your hand supported a trunk. Put the right hand on a floor before yourself. Bend the left knee by 90 degrees, keeping the right leg of a straight line. Raise the right leg as far as it is possible, trying to tear off a hip from a floor. You hold it within a second and lower down. Repeat movement 12 – 16 times.

Inside of the left hip: lay down on the left side, put legs together. Bend the right knee, putting a foot on a floor, only before the left leg. Slowly raise the left leg on how many it is possible, leaving the rest of a body motionless (even if you cannot raise a leg rather highly, the movement all the same effectively strengthen a hip). Lower a leg and repeat exercise of 12 - 15 times. After finish, turn over on other side and do the same with outer side of the left hip and inside of the right hip.