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Does your joints hurt? These are the exercises for you


Joint pain
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Training is a big thing if it helps in health, it does not destroy it. Some sports are simply not suitable for you. What exercises save the joints?

Sports boards

Most of the time we destroy the joints in connective tissuesWe are subjected to repeated impacts, which are different depending on the sporting activity. for example In runners and runners, the hip, knee and ankle joints are more dangerousbecause the limbs absorb most of the impacts. Tennis players often have problems with the elbow joints from repeated missile maneuvers. Dumbbells usually experience pain in the shoulder joints i Contact sports players usually have tears and sprains in the ankle joints or stretch the muscles due to sudden change of direction or fall.

Common common injuries occur for various reasons including incorrect selection of exercises. technology. excessive load joints, sudden changes in the direction of movement and even falls. If you have a condition such as arthritis, osteoporosis or spinal illness, it is convenient to choose the right exercises.

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How to protect the joints?

Is it an active or recreational athlete who often suffers pain in the joints after exercise or injury? What frequent errors must be avoided?

  • Revaluation of their own capacities – This happens especially when you move the exercise to a higher level, extend the exercise time or introduce a new exercise or sport. If you are accustomed to a certain rhythm, strength and stamina, you will have to start slowly with the addition of changes. It is very likely that the greatest impact burden or the prolongation of exercise time may stretch too many joints.
  • Monotonous training – The stereotype in the exercise has more disadvantages than the benefits. Making a proper and varied and fun training for you is a great way to avoid routine in sports. It is not recommended to face a single type of exercise. For example, if your workout includes just running, where you are contracts the same muscles Like every day, you will destroy the joints. It drives a monotonous exercise take faster joints and cartilage lesions. The movement of the same style with the same force, intensity and load must always be interrupted by the change.
  • Bad shoes – Do not save sports shoes. Your feet bring you a lifetime, so give them a functional and quality material that suits your sports needs. Investing in good footwear can prevent injuries and pain, as well as the cost of visits to the physician and physiotherapy. Read how to choose the right sports shoes.
  • Inadequate technology – Whether you do bodybuilding, running or cycling, you should do it control the correct technique. Knowing how to train properly serves not only to achieve results, but also to prevent joint injuries and prevent injuries. For example, if you are cycling and your seat is not adjusted, put too much pressure on your knee joints.

Exercises that do not harm the joints

1. Press Push

Push (Push Push) and Reverse Drag are two similar cardiovascular exercises with weights. If you have back pain or joint problems, the two exercises are right for you. In addition, they are ideal for fat burning and for the construction of muscles.

How to exercise:

  • hands stretched to the plane with the back
  • the body must have an angle of 45 degrees
  • repeat 3 to 5 times after 15 to 25 meters
  • Between repetitions, they give pauses of 30 to 60 seconds.

2. Drag back

How to exercise:

  • Start with a weight of 80% up to twice the body weight
  • you should feel the quadriceps (thigh muscles) all the time
  • repeat between 3 and 5 times after 15 to 20 meters
  • Between repetitions, they give pauses of 30 to 60 seconds.

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3. Medicine ball shot

Exercise of the medicine ball is one of the most popular forms of cardiovascular exercises and is designed for those with joint problems. Even those who need to ventilate will appreciate the exercise.

How to exercise:

  • Raise the medicine from the ground and move your head until your muscles allow you to go
  • to throw the ball of the ground before the feet,
  • repeat 20 times faster than 6-10 laps
  • Take a break of 40 seconds after each round.

4. Kettlebell swing

Exercise that likes multiple athletes. It is an easy, dynamic and fast movement. Balancing with Kettlebell weights, like many of these exercises, is ideal for developing abdominal muscles, burning calories and gaining heart rate. It strengthens the hamstrings: the larger knee stabilizers.

How to exercise:

  • Begin from a dead weight position at an angle of 45 degrees
  • make sure you make all the moves through your hips,
  • To break the pelvis aggressively forward
  • Keep your hips, knees and shoulders in the top position of the plane
  • solidify the whole body,
  • Start from 8 to 10 times 6 to 10 laps
  • Enjoy between 30 and 45 seconds of rest between the wheels.

5. Exercise with an electric rope

The fitness rope is ideal for developing strength and strengthening of the shoulders, arms, muscles of the breast and upper back. The length and width of the string affect the intensity of the training. The more string you will train, the more muscles you can cover.

How to exercise:

  • Move the rope as fast as possible to get results
  • Get some training from different variations of exercise
  • Do not forget the break between rounds
  • 6-10 laps of at least two rope exercises are recommended 2 to 3 times a week.

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6. Sprint bicycle

The cycling sprints on the inner bicycle are ideal for reducing back pain, shoulder and knee. Even with a sprint burn more calories than classic cycling.

How to exercise:

  • Adjust the height of the seat so that the bow that is under the knee is minimal when the foot
  • Begin with a moderate intensity muscular heating for 5 minutes
  • 15 sprints of 6 to 10 laps with a break of 40 seconds.

7. Run at the waist

If time does not allow it, run the treadmill. It is even softer in joints than in external conditions. Depending on the waist habits, you can train in fast motion, run, run, but also at speed.

How to exercise:

  • Start warming the muscles for a minimum period of 5 minutes
  • plan your workout to include not only a reasonable rhythm, but also a sprint and a walk to relax,
  • Finally, remember to cool the muscles.

8. Climber

Another exercise is notorious for those who want to strengthen the core.

How to exercise:

  • he puts his hands on the floor at the width of his shoulders,
  • Alternative foot movements so that the pelvis remain in line with the back
  • Do not forget about the stomach
  • breathe regularly, breathe, for example, as long as the right leg is extinguished.
  • repeat 15 times for 6 to 10 laps
  • After each round, pause for 45 seconds.

If you feel like you're stagnating in the sport, you might miss the bullfight. Read about your benefits.

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