To perform a TKE (Terminal Knee Extension) exercise, you drive your quad into the ground, which also helps to warm up your patellar tendon. Once warmed up, you can perform the exercise 20 to 30 times, playing with the speed of the movement.
Steps for Performing TKE
Here's a breakdown of how to properly do TKE exercises, based on the provided reference:
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Warm-up: Before starting TKE exercises, the reference suggests you should do some preparatory work. Focus on engaging and activating your quadriceps muscles by driving them into the ground. This action also serves to warm up the patellar tendon.
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Engagement: Once the patellar tendon is warmed up, and the quadriceps are engaged, begin the terminal knee extension motion.
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Repetitions: Perform 20 to 30 repetitions of this exercise.
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Speed Variation: You can vary the speed at which you perform the TKE to find a comfortable and effective range.
Key Points to Remember
- Warm-up: The warm-up is crucial for the effectiveness and safety of TKE, particularly focusing on activating the quads and patellar tendon.
- Speed: Don't be afraid to experiment with the speed to get the most benefit.
- Reps: Stick to the recommended repetition range (20 to 30).
