A person who takes the first steps in sports, for the most part, is afraid of shedding extra pounds, which in turn increases muscle tone. However, as a rule, he forgets the need to strengthen his joints. However, for training to have a general strengthening effect, to have a positive effect on the state of health, the joints must regularly and systematically work.
Determine the condition of the joints
The condition of the joints is a determining factor in the choice of the intensity of their development. A young man who still doesn’t know anything about the joint disease 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. With chronic joint damage, this figure does not decrease, as one would expect, but at least doubles. Such numbers should not frighten the student; joint development is smooth and slow. It is important not to allow painful sensations, not to make sudden movements. This emphasis on ankle also sprains because by working on your joints, they might injure themselves in the process. As for the number of repetitions, it should not be considered excessive. In everyday life, we are constantly using our joints.
Build a workout program A
Once the trainee has become accustomed to this training program, they can begin to speed up the pace of movement. It is believed that rapid movements do not allow you to perform the exercise at full amplitude. If you follow this point, 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 down. You should grab the headboard and lift your legs so that your shins are touching your forehead.
Work on the starting position
The starting position is standing. It is necessary to lean forward so that your palms are touching the ground in front of you. At the same time, the head also tilts forward and backward, to the rhythm of the turns.
The starting position is standing. It is necessary to make rotational movements with your hands. The movements are performed in the shoulder joint along the maximum trajectory. Here too, the head accompanies the movement, this time from right to left.
The starting position is standing. Bend the spine in different directions, while the palms should slide over the torso and hips. One goes down, reaches the knee, and the other towards the armpit. The head then turns from right to left to the rhythm of the movement.
The starting position is standing. It is necessary to raise the arms and wrap them behind the back, trying to touch the opposite scapula, while the head leans forward.
The starting position is standing. It is necessary to perform torso rotations at maximum amplitude. The direction is from right to left. The fingers are interlocking at chest height. The arms are pressed against the body, increasing its rotation, the head turns to the rhythm of the general rotation.
The starting position is standing. It is necessary to bring the bent leg up to the knee as close as possible to the stomach.
The starting position is lying with the stomach on a stool with the legs fixed. It is necessary to do the trunk flexion with maximum amplitude, while the head performs head movements in rhythm 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, etc.).
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 times or more, but if you make several approaches, it will be quite realistic.