How to Work On Your Joints Strength?

A person who takes the first steps in sports, for the most part, is worried about getting rid of extra pounds, increasing his muscle tone. However, he, as a rule, forgets about the need to strengthen his joints. However, in order for the training to have a general strengthening effect, to have a positive effect on the state of health, the joints must be regularly and consistently worked out.
 
Determining joints condition

The condition of the joints is a determining factor when choosing the intensity of their development. A young man who still does not know anything about joint diseases can do ten to twenty repetitions in each exercise. Middle-aged people, as well as those who sometimes experience joint pain, should do at least fifty repetitions in each set.

Ideally, the number of repetitions should be fifty to one hundred times. In case of chronic lesions of the joints, this figure does not decrease, as one might expect, but at least doubles. Such numbers should not frighten the student; development of the joints is smooth and slow. It is important not to allow painful sensations, not to make sudden movements. With that focus on ankle sprains too because while working on your joints they might get hurt in the process. As for the number of repetitions, they should not be considered excessive. In everyday life, we constantly use our joints.
 
Build a training regime

After the trainee gets used to this training regime, he can begin to build up the pace of movements. It is believed that fast movements do not allow you to perform the exercise at full amplitude. If you follow this point, then this problem can be avoided. Here is a small complex of joint gymnastics, which should be performed immediately after waking up.

The exercise is performed while lying in bed. You need to grab the headboard and throw your legs up in such a way that your shins touch your forehead.
 
Work on starting position

The starting position is standing. It is necessary to bend forward so that your palms touch the floor in front of you. At the same time, the head also tilts forward and backward, in time with the bends.

The starting position is standing. It is necessary to make rotational movements with your hands. Movements are carried out in the shoulder joint along the maximum trajectory. The head accompanies the movement here, too; this time from right to left.

The starting position is standing. Flexion of the spine in different directions, while the palms should slide over the torso and hips. One goes down, reaching the knee, and the other up, to the armpit. The head then turns from right to left in time with the movement.

The starting position is standing. It is necessary to raise your arms and wrap them behind your back, trying to touch the opposite shoulder blade, while the head bends forward.

The starting position is standing. It is necessary to perform torso rotations at maximum amplitude. Direction is from right to left. The fingers are interlocked at the height of the chest, the arms are pressed to the body, increasing its rotation, the head turns in time with the general rotation.

The starting position is standing. It is necessary to pull up the leg bent at the knee as close to the stomach as possible.

The starting position is lying with your stomach on a stool with your legs fixed. It is necessary to do the flexion of the trunk in maximum amplitude, while the head performs nodding movements in time with the flexion.

The starting position is standing. Squats. The exercise is performed in various modifications (with different positions of the feet, with a jump, acceleration, and so on).
 
Final Words

As you can see, this complex not only loads the joints, but also uses the muscles, so it will be problematic for beginners to perform some exercises a hundred or more times, but if you do several approaches, it will be quite realistic.
How to Work On Your Joints Strength? How to Work On Your Joints Strength? Reviewed by Admin on 20 August Rating: 5

No comments:

Powered by Blogger.