Your knees support much of your weight. Exercise can keep your knees healthy by strengthening the muscles surrounding the joints.
膝盖支撑着身体很多重量YA00M[**y]NC。运动可以增强关节周围的肌肉，从而保持膝盖健康+,!oaR|9=PE。

You Will Need
你需要

Strength exercises
力量训练

Joint supplements (optional)
关节增补剂（可选）

Steps
步骤

Always consult a physician before attempting any exercise plan.
准备进行任何锻炼计划之前一定要先向医生咨询5EfI4P_Dyp8inSFTO8ue。

STEP 1 Strengthen quadriceps
1.增强四头肌

Do quadriceps exercises. Strong quads make for strong knees. Sit in a chair, back straight, and place a rolled towel under your knees.
做四头肌练习Rg#1HTh^m~c。强壮的四头肌可以打造强壮的膝盖0t~#O(_5w@Ry-%39kAe。坐在椅子上，背部挺直，膝盖下放置一块折叠的毛巾H^ojtEa2%.IV&39ix(]=。

STEP 2 Lift leg to horizontal position
2.抬腿至水平位置

Slowly lift one leg until it is horizontal to the ground, hold it for three seconds, and then slowly return the leg to the beginning position. Repeat with your opposite leg, working up to three sets of 12 to 15 repetitions.
缓缓地抬起一条腿，直到与地面水平，坚持三秒钟，然后缓缓地把腿还原到最初的姿势.#!BLioERMb.YVt#Z5f。另一条腿重复同样的动作，每个动作重复12至15次，每天做三次*A_Wi~1mruMyO0。

Joint supplements like glucosamine can help keep your joints supple.
葡糖胺等关节增补剂可以帮助关节保持柔韧*n84I7tegY+%。

STEP 3 Perform quad leg lifts
3.弯曲膝盖

Perform quad leg lifts by lying flat on your back on the floor. Bend one knee to a 90-degree angle.
平躺在地板上|UA9Pd#aaBfkwnuf!。一条腿的膝盖弯曲成90度8B7z6x;1^8i==t#o。

STEP 4 Lift straight leg
4.抬起另一条腿

Lift the straight leg slowly until it is parallel with the bent knee, hold it for three seconds, then slowly return it to the floor. Perform this 10 times, and then repeat with your opposite leg, working up to 10 repetitions.
缓缓抬起伸直的一条腿，直到与弯曲的膝盖平行，坚持三秒钟，然后缓缓地放回地板Oq4LW5Clf@OO。这个动作重复10次，然后换另外一条腿，重复10次UX4zZb5uZGjwp!3。

Do not exercise the same muscle groups two days in a row.
不要连续两天锻炼同一个肌肉群7SKEHDsvFL9。

STEP 5 Perform quad squats
5.下蹲

Perform 12 to 15 quad squats by slowly squatting, keeping your knees at a wider than 90 degree angle. Hold the position for one second, and then slowly return to a standing position.
做12至15次下蹲运动，缓缓下蹲，膝盖角度超过90度-uG-~LgXZ8J.;D1OX。保持这个姿势1秒钟，然后缓慢恢复为站姿i_@9Q6I[as08,a。

STEP 6 Strengthen hamstrings
6.增强肌腱

Do hamstring exercises, which will help strengthen your knees. While on your stomach, place your left foot on your right heel.
做肌腱训练，这样也可以增强膝盖NhyKY63fi39t|03(=MP。趴下，把左脚放在右脚跟上AiynT&7U[O。

STEP 7 Lift right heel
7.抬起右脚跟

Slowly lift your right heel up while resisting with your left foot. Hold the position for 10 seconds and return to the beginning position. Complete 10 repetitions; then repeat with your other leg.
左脚放在右脚跟不要动，缓缓抬起右脚跟xvVa#pK(&F)&#M;W!。保持这个动作10秒钟，恢复最初的姿势aPc8yCutpser7v。重复10次^+Gr+3D9]sNoGtEe4VG。然后换另外一条腿做+~)3xnhUs[[j6Xqg。

Female athletes are up to eight times more likely to suffer knee injuries than male athletes, possibly due to the different ways in which they react to fatigue.
女性运动员比男性运动员膝盖受伤的可能性多八倍，可能是由于他们对疲劳的反应不同f|6AR77yE2z]8f)vf5。

视频听力译文由可可原创，仅供学习交流使用，未经许可请勿转载vv,Fu=Xnl&L。