Exercise can strengthen joints
Exercise helps to keep joints flexible and strong, it can also help you lose weight, which takes the joints away from pain. Each pound you lose is 4 pounds of pressure from your knees and 6 pounds loss from your hips. If you have any joint problem, ask your doctor before starting a new exercise program, so that you can know what you can safely do
Warming up is important
Warming with gentle movements helps in preparing your body for your workout, gentle tilt, shoulder jerks, hand circles, upper body parts, and tilt towards your toes, such gentle exercises are all good warm exercises. Repeat every move 3-5 times Remember, there should be no pain with exercise - ease your activity, save stretch and catch-up activities after your hot-up or exercise
To decide
Strengthens the active muscles that support your joints. Aerobic Exercise (Cardio) helps in your most important muscle: Your heart because you exercise several times a week, what activities do you appeal to, whether swimming, tennis, basketball, or anything else you like Start thinking about
Be strong
Strengthening exercise like weight training helps you build muscles that support your joints. You can also use the hands weight, resistance band, or 1 liter bottle of water. Start with the weight that you can lift between 12 to 15 times without sloping or bad form. Talk to a certified personal trainer so that you can prepare the best strong program for you.
Wave stretch
Stand aside on your back straight and feet shoulder-wide. Hold your hand on the other side of your arms, grab one hand while leaning towards your left side, keep your lower body straight. You should feel the bridge on your right, hold for 15 to 30 seconds, on each side, this 2 4 times from
Trisep stretch
Stand with your back and keep your legs shoulder-wide apart. Tilt your left hand and lift your elbow straight up so that it points to the ceiling. Hold your elbow with your right hand. Pull your elbows gently towards your head. You are pulling your back in the hand, hold 15 to 30 seconds and then switch the elbow. Repeat every arm 2 to 4 times.
Calf strain
Keep your hands on a wall, behind a chair, countertop or tree. Now step back with your right foot, keep it straight, and press your right eddy in the floor, push your hips forward and turn your left foot slightly. You should feel the strain in your right calf Hold for 15 to 30 seconds Repeat 2 to 4 times for each stage.
Quadriceps Stretch
You will feel this section in front of your thigh. First, balance your left foot, fold your right knee, lift ankle in your hand, grab your ankle, stretch your legs towards your feet to deepen the stretch Keep your knees close together. Hold for 15 to 30 seconds Repeat 2 to 4 times for each stage.
Zero Stretch
Raise the muscles of your thighs or internal thighs, sit on the floor and press the soles of your feet simultaneously, hold your ankles and gently draw your feet towards you. Just go as far as possible, use your elbows by pressing your knees toward the floor, you should feel the strain in your internal thighs. Hold your zero stretch for 15 to 30 seconds and repeat it two to four times.
Hamstring stretch
The muscles of your muscles go under the back of your thigh. Pull them straight in the chair with a leg on the floor. Keep your knees straight, increase the second step slowly, support your leg with both hands, hold it for 15 to 30 seconds and repeat 2 to 4 times in each stage.
Listen to your body
Listen to your body and know your boundaries Exercise should challenge you, but it should not be pain. If you have some slight muscle pain after starting a new exercise, then it is normal. However, if it lasts longer than a few days, then rest in your workout so that your body gets more time to use in new exercises. If you have any permanent pain, then see your doctor.
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