6 exercises that strengthen bones and joints.
Proper and balanced diet is the Foundation that supports healthy musculoskeletal system.
But without physical activity even while controlling the ration it is impossible to avoid age-related changes in bone and articular apparatus.
After all, this is the part of the body, which is the basis of the movement.
Today, in the age of inactivity and computer technology, the musculoskeletal system of man is degraded, because the bones and muscles become stronger with physical exercise, and in their absence just atrophy. Physical exercise contribute to the accumulation of salts in the bones of phosphorus and calcium.
You need a regular load in the form of morning gymnastics, which starts with an easy warm up and in which there are exercises to flexion of arms and legs, squats. This can be a morning 20 minute jog, which involve bones and joints of the hands, feet. Tennis and riding a bike, playing volleyball in the gym, swimming and football — the options physical activity there are many. But note that the load should be regular and increasing.
In the complex of morning exercises, you can include the following exercises:
Exercise 1. Lying on the floor, on your back, feet together, knees bent. One hand rests on her stomach, the other arm extended at your sides with palm down. It’s original position. Raise your buttocks to the height of a matchbox, hold for a few seconds (make, as the reduced stomach muscles) and return to starting position. Repeat 8 times, rest for a few minutes and then do 8 repetitions.
Exercise 2. For this exercise you will need weights for the legs. It can be any goods, which are tied to the ankle joints. Lie on the floor on your left side, legs together, lie on top of one another. Lower leg bend at the knee, hold his head with his left hand (you can lean your head on your left arm, bent at the elbow) and the right will put in front of you (for balance). It’s original position.
Raise your right foot (leg straight), hold for a few seconds and return to starting position. Repeat 8 times, rest, turn on your right side and do the exercise 8 times. This is a full cycle. Relax and do another cycle. Perfect fulfillment – lifting the legs at an angle of 45°.
Exercise 3. Stand next to the table (at a distance of 15-30 cm from any support), spread the legs shoulder-width apart, back straight. Slightly leaning on the edge of the support, slowly stand up on socks (as above), hold for a few seconds and slowly get down on whole foot. Repeat 8 times, rest, without departing from the support, and again, do the exercise 8 times.
Exercise 4. For this exercise you will need a chair with a deep seat (thighs should be placed on the chair seat) and two weights, which are fixed on top of the lacing sneaker. Sit on a chair leaning against the backrest with his back, secure the cargo, hands put on hips. Straighten your knees so that your heels were off the floor to a height of a matchbox, and toe pointed. Hold this position for one breath, and then pull the toes themselves. And so once 8 – foot from themselves and for themselves. Then lower your feet on the floor, relax and repeat the exercise 8 times.
Exercise 5. Put the dumbbells on the floor so that you could lie between them. Lie on your back, knees bend, put feet on the floor hip-width apart. Take the dumbbells so that your elbows were bent, forearms resting on the floor parallel to each other. Palms should be facing the feet, wrist in line with forearm and elbow. Dumbbells are at mid-chest. Push the dumbbells up at arm’s length, hold for a few seconds and then slowly lower the dumbbells to the starting position. Making 8 times, rest again and repeat the exercise 8 times.
Exercise 6. Sit on a chair, feet on the floor shoulder width apart. Take in each hand dumbbells (hands with dumbbells are lowered). Lift one dumbbell up to shoulder height (bend your arm at the elbow), turning the wrist during lifting so that the thumb was at your shoulder (shoulder does not pull forward). Hold for a moment and then lower your hand down. Repeat 8 times and relax, then change the hand and again, do the exercise 8 times.
