8 Amazing Exercises for KNEE PAIN RELIEF in Hindi | Saurabh Bothra Yoga
Saurabh Bothra・7 minutes read
The text provides a series of exercises focusing on quad activation, hamstring strengthening, thigh strengthening, and calf muscle stretching, each involving multiple rounds of specific movements and counts to improve muscle strength and flexibility. Each exercise is detailed with a set number of repetitions and specific movements to target the corresponding muscle group effectively.
Insights
- Quad Activation exercise involves pushing down and holding for 10 counts, then releasing, repeated for 4 rounds, emphasizing quad engagement.
- Thigh Strengthening and Hamstring Strengthening exercises both entail 5 rounds of 10 counts each, focusing on pushing down and releasing, followed by specific movements for each muscle group.
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Recent questions
How do I activate my quads?
By pushing down and holding for 10 counts.
What is the Hamstring Strengthening exercise?
Performing 5 rounds of 10 counts each.
How can I strengthen my thighs?
By performing 5 rounds of 10 counts each.
What is the Calf Muscle Stretch exercise?
Lifting foot for 10 counts near a wall.
How many rounds should I do for each exercise?
4 rounds for Quad Activation, 5 rounds for others.
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Summary
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Leg Muscle Activation and Strengthening Exercises
- Exercise 1: Quad Activation
- Push down and hold for 10 counts, then release and relax.
- Repeat for 4 rounds of 10 counts each, followed by relaxation.
- Exercise 2: Hamstring Strengthening
- Perform 5 rounds of 10 counts each, pushing down and releasing.
- Followed by lifting heels and toes multiple times.
- Exercise 3: Thigh Strengthening
- Perform 5 rounds of 10 counts each, pushing down and releasing.
- Followed by lifting heels and toes multiple times.
- Exercise 4: Calf Muscle Stretch
- Stand near a wall, lift foot for 10 counts, then release.
- Repeat for 5 rounds of 10 counts each, ensuring a good calf stretch.
