Health is the main value of the person therefore there is a need for his continued support. It can be carried out, being regularly engaged in physical exercises, warming up the joints. Performing a certain complex of procedures with Olga Yanchuk on the channel "Live", it is possible to learn articulate gymnastics and the principles of its systematic performance.
The set of exercises for development of joints is directed to all muscles and joints of a body. Each person can carry out them, it is not dependent on gender and age. The algorithm of actions is very simple and does not take a lot of time. Carrying out simple exercises, it is possible to prepare the body for the strengthened physical activities and also to warn diseases of joints.
Whether you know? Arthrosis is the most widespread disease of joints. It can develop to 40-year age. And after 70 years more than 60% of people have this disease.
It is possible to do articulate gymnastics when viewing online occupation with Olga Yanchuk's participation. The complex of procedures is based on yoga and Pilates and is directed to obtaining positive effect for functions of a backbone.
The complex of articulate gymnastics has a number of advantages. It is possible to carry to them that it saves a body from salt deposits, strengthens muscles of a stomach and a back, hands and legs and also burns a large number of calories.
Performance of exercises regulates activity of a thyroid gland and positively influences work of nervous system. Providing daily physical activity, the gymnastics for joints not only rejuvenates a human body, but also gives it to a body of endurance and flexibility. It is possible to carry to shortcomings of a complex that at certain diseases of exercise can cause painful effect. Also, some positions of articulate gymnastics are physically difficult for performance therefore it is necessary to do preliminary warm-up.
The main effect can be reached only at regular performance of exercises.
As joints are a part of a musculoskeletal system of the person, the articulate gymnastics which is carried out together with Olga Yanchuk on the channel "Live", will help an extensive circle of people. Among them there are also healthy people, and those to whom many types of activity are not available.
Whether you know? Since morning the human height is 1 cm higher, than in the evening because for day the joints clench under weight of a body.
The set of exercises suits the people suffering from arthrosis and that who underwent treatment of joints recently.
The gymnastics has beneficial influence on joints of elderly people and people whose physical capacities are limited. However it is not recommended to carry out exercises if the person has diseases of heart and lungs.
Also you should not practise right after meal and at high temperature of a body. It should be noted that at arthrosis of joints of occupation should not cause pain, otherwise they should be stopped.
Before starting performance of a complex of procedures, it is necessary to get advice of the doctor.
Also it will be interesting to you to learn more about a training under the Tabata protocol, about a press of dumbbells lying on an inclined bench, exercise of a burpa, about shaping, about a functional training, about a crossfita, a kallanetika, the Scandinavian fitness.
For a start it is necessary to put on comfortable clothes, to prepare free space and to be tuned into performance of physical exercises. It is possible to use a special rug for yoga to make occupation more comfortable. The gymnastics begins with easy warm-up which takes place from top to down in the direction of a body. Thus, by means of an extension and regulating breath, the organism is prepared for performance of a complex of the procedures directed to improvement of work of joints.
The gymnastics has to consist of the certain exercises directed to impact on all groups of joints. This occupation needs to give 30 minutes and it is necessary to begin it with performance of the warm-up borrowing 10-15 minutes.
Thus the complex of the operations directed to strengthening of joints is performed. Rotating the head back and forth and hands around, attention is paid to neck muscles. And carrying out inclinations and deflections, it is possible to strengthen a back.
However it is necessary to remember that these exercises are contraindicated to people who have backbone diseases. Also it is necessary to refer warm-up of knee joints to the main exercises of a complex. It should be seen off in a sitting position or standing, parting and cramping the legs bent in knees.
If it is correct to carry out exercises, then it is possible to feel muscular tension in hips. You should not forget about feet, kneading them by rotation or a perestupaniye from a heel on a sock.
After warm-up we pass, directly, to performance of articulate gymnastics. For this purpose it is necessary to rise, holding a trunk exactly and having put legs at distance of width of shoulders.
Then it is necessary to raise both hands up then on an exhalation at first to lower one hand, then, having inhaled and having exhaled air, to make an inclination and to stretch other hand. The same exercise needs to be done, having changed the party. After that it is necessary to put both hands on a waist and to hang the head down, trying to put a chin in a pole between clavicles. Then on a breath it is necessary to raise the head up and to stretch a chin forward.
This algorithm of actions should be done several times. It is necessary to incline the right hand the head further and, holding the left ear, to attract it to a shoulder. The same needs to be done specularly, that is the right hand. Thus neck muscles warm up.
Then, having lowered both hands, it is necessary to rotate them in wrists: 8 times in one party and as much — in another. The same principle of rotation of hands should be done, bending them in an elbow joint.
Important! Beginning to do articulate gymnastics, it is necessary to alternate periodically activity to rest to give the chance to an organism to get used to new loadings.
Shoulder joints are developed, by rotation at first forward, opening shovels, and then back, taking a big detour. After that it is necessary to part hands on the parties, mentally representing that you remove walls. It is necessary to send to a palm at first down, and then up. Then, by bending of the right hand for a back, arrange it between shovels, helping the left hand.
Strengthening a triceps tension, make an inclination to the left. The same should be done, having changed functions of hands in exercise. After that try to put hands in the lock on a back, having a palm on one line. And fast movements carry out change of hands of 6 times.
Then, having placed widely legs and having developed feet by 45 degrees, it is necessary to make several squats, thereby warming coxofemoral and knee joints. Further, without changing a pose, it is necessary to execute serial lifting of legs several times.
After that, having put legs in parallel each other, execute an inclination forward so that finger-tips of hands concerned a floor. In this pose it is necessary to make several squats.
If not to strengthen muscles which support joints then the extension can do harm to health. That it did not happen, it is necessary to carry out power exercises. For this purpose it is necessary to sit down on sciatic stones, having crossed shins and having leveled a back.
Then it is necessary to make several serial breaths and exhalations then — to hang the head down, and then to raise it again. Do this procedure several times.
When exercise terminates, start warm-up of shoulder joints, rotating them several times in turn in one party, in another.
Then extend both hands put in the lock before yourself, trying to relax as much as possible a neck and to part shovels in both parties. Stretch forward then relax and return a body to a starting position. Execute this exercise several times. Also, without changing a position, it is necessary to execute the same chain of actions, raising the hands closed in the lock, up. Elbows at the same time should be brought closer to the head, and to lower shoulders down. Then execute a superficial inclination at first to the left, and then to the right, without tearing off from a buttock floor.
The field of it, without lowering hands down, it is necessary to execute exercise "twisting", turning the case in one party, in another. Then get both hands for a back and close them in the lock. Directing shoulders back, and a thorax forward, try to raise hands up.
At osteochondrosis it is expedient to carry out a set of exercises for a back and a neck.
Useful to a back and a neck exercises will be intended from stoop, a level, yoga, a rack on the head, a birch.
For a start it is necessary to put legs on basin width, having bent them in knees and having put on them the hands. Make a breath, lower shoulders down and raise the head so that the body caved in in chest department. Then on an exhalation hang the head and cave in, rounding a back.
Further it is necessary to put hands under knees, to part elbows in the parties and to hang the head down so that to stretch a back up, stretching at the same time the muscles located between shovels.
Important! You do not hurry, making this exercise that during measured breath of a muscle were saturated with oxygen.
In case of pain, it is necessary to reduce amplitude of movements or to refuse this exercise. Then release hands in the direction to a floor and, relaxing them, stretch down.
At the same time shoulders should be raised up so that they did not hang on ears. It is whenever possible necessary to concern a floor and to move hands a little forward, bending a back and trying to direct a sacrum and a tailbone up. This situation allows a backbone to be extended. Then it is necessary to straighten serially the legs bent in knees, alternating this action to smooth breath. If it is not possible in connection with imperfect physical abilities, then it is possible to continue to carry out exercises, without unbending legs.
After that, being in the same situation, move weight of a body to the lower part, doing a peculiar squat on a breath and taking an initial position with hands below on an exhalation.
Further it is necessary to move hands and, having arranged them near the lower extremities, to transfer body weight to a front part of foot.
Thus, carrying out a simple set of exercises, it is possible not only to warn diseases of joints, but also to receive a good extension. Moreover, a set of necessary actions will help elderly people to feel more vigorously, the physical activity is important at any age.