1.深蹲动作要掌握要领。对于老年女性来说,在做深蹲动作时需要把双脚脚趾略微向外分开;这种简单的解决方法能让股骨与髋关节成一线,下蹲时让膝盖位于踝关节上方,而不是前移。采用正确的锻炼方法之后,膝关节的力量就会变得强壮起来,膝关节疼痛的次数也就减少了。男性的髋关节结构与女性不同,所以他们做深蹲动作时脚趾应当朝向身体前方。在处于深蹲动作之前的站姿时,女性的确需要把两脚间分开的距离稍宽于臀部,这样在做深蹲动作时会更容易完成。 1. Squat movements to master essentials. For older women, the toes need to be slightly separated from each other during squats; this simple solution allows the femur to line up with the hip, with the knees over the ankles when squatting, shift. With the correct method of exercise, the strength of the knee becomes stronger and the number of knee pains decreases. Male hip structures differ from those of females, so their toes should be oriented toward the front of the body during squats. When standing before a squat, women really need to separate their feet a little wider than their buttocks, making it easier to do squats.