12 HIIT Training of movements for bad knees
We all want to have a sweaty training session and get the impression that we were doing our best, but sometimes weak joints hinder. High impact exercises are perfect for our hearts, but with physical deficiencies such as knee, ankle or back injury, many people can not do jumps, races or cervaded direction evolves that others can. Here are movements that will not sacrifice safety for intensity.
All the United States wants to go to a sweaty training session and feel like we did our best, but sometimes weak joints are in the way. The HIGHIPCACT exercises are perfect for our hearts, but with physiculms such as knee, ankle or back injury, many people do not just jumps, races or jerky direction evolves others. Here are movements that will not sacrifice safety for intensity.
1. Burpees modified
Startby standing up with feet of the hip width of the feet and arms over the head, hips then folding in a low squat position, place the floor and browse them to a high board. Then make a complete pushup (or knee pompoms depending on the mobility). Then browse your hands on the squat and repeat for 45 seconds.
2.Double no side with the rear row
Strention, with the arms completely extended in front of the chest. Take Twosteps right when you understand your arms with each step. Repeat with the left side and introduce the movement with the abdominal thighs and thighs. Increase the intensity by filling out stages of order faster.
3.Single leg running
This movement of this guy will not simply burn fat - it will build a coordination.start in a slot position with your right foot forward and the left left, keeping the left arm at the front and at the front back of the right arm. The left knee Bendyour, bringing it quickly to the asms of the hip swinging in opposite directions. Repeat this leg for 30 seconds, then switches the sides with the other leg ahead.
4. Slam and team of Ballemedicine
Start the medicine ball over your head, flexing your central floor and soil and that you slam the bullet of drugs on the ground with force.squate to pick up the cushion, rest and repeat the movement. This difficult movement takes a lot of power and take your breath for your breath quickly, because of the basic control.
5. Basic skater
MIMICLE Côté to the side movement of the skating with this thigh / fossa blaskthat target the core. Start with the feet the width of the hip. Then bend the left knee and move into the inflamed coast while extending the right leganding right keeping the pointed right foot, while bringing the right arm and the left arm, the two bends folded. Remaining in a squat, change weight and tilting the legs and arms, skating the side next to 45 seconds.
6. Jumping tucks
The edge of a stable, robust or chair beef and slightly slightly.Pullocate your abdominals in tight and bend your knees at about 90 years. With sharp toes slightly on the floor, bend the elbows and the front of the shoulders. Quickly lift your knees and tap the thighs with hands, standing as your drawing legs. Then return to startand repeat in a fast motion for 45 seconds. Accentuate the elevator rather than the bottom.
7. STEP
At standing feet and inclined arms at the left hip. Then MovingWith Control instead of the momentum, circle the arms and above the head to the right, while you take your left leg behind the right Leginto a brain. Reverse on the other side.
8. Toucher Twists
Caperingon The top of the body is also a great way to get a HIIT workout without engaging your knees. Sitting on the floor, lean until your absactate. Keep in this position, keep the heels on the floor and exploit your hands in prayer position, turning on one side on theater.
9. Kicks at the forehead
Start standing, with the width of the feet hip. Fold his arms in front of you, in a fighting position. Lift the right leg folding the knee very slightly and cut it on the front. Place this foot down and go to each other. Maintain the same intensity and speed as your completes each set of 30 seconds.
10.Army ramp
Start in a plan position with the shoulders on the wrist and feet until your body is in a straight line. Fold your left arm so that it is in the forearm board, then bend your right arm, so you are in full forearm board. To get up, lift your left hand and place it on the carpet under your shoulder, pressing the palm. When you arrive at the top, place your straight palm on the floor under the right shoulder, repelling a complete board. Repeat.
11.swimming
Swimming is an incredible high-intensity training for people with knee or back problems. It provides a cardio workout without the sweat that keeps you cool. You can even perform some of these movements in a pool for increased resistance and all knee protection. Nager 2 sets of tours as fast as you can, take breaks between the two.
12.The wall squats
Support the head, the rear hips blow the wall with feet of the width of the hip or Sumo squat. Slowly plunge the knees, slide on the wall until you reach a sitting position, holding as long as you can. Keep your abdominals engaged. This movement could be slow, but is a great way to activate all your muscles between the sets.
