Rotary motions are carried out during warm-up or physical exercises, at the same time circular spin of hands and legs can be made. These movements become, for example, in the set of exercises directed to strengthening of joints.
The special gymnastics for joints is recommended to be carried out to the people who are doing fitness run, swimming, any kind of sport or physical work. Regularly carried out set of exercises strengthens joints that allows them to transfer easily loadings to which they are exposed during the sports trainings or physical activity. All rotary motions during gymnastics need to be done slowly.
Exercise 1. Put legs on width of shoulders, straighten the back, extend hands in the parties so that they were located parallel to the floor. Squeeze brushes in fists. Make twenty rotary motions hands in one party, and then in another.
Exercise 2. Having remained in the same home position, bend hands in elbow joints. You hold hands from the shoulder to the elbow motionless. Execute twenty rotary motions by hands (from the elbow to the brush) forward and back. Exercise 3. The rotation center in this exercise – the shoulder joint. Execute rotary motions by hands forward and back – on fifteen times in each party. Exercise 4. When performing it and the subsequent exercise it is necessary to lean on the chair. Receive the home position: get up directly, straighten the back. Holding the hand the chair, extend the right leg forward and lift a little up. Rotate the foot fifteen times in one, and then as much in other party. Perform this exercise and for the left leg. Exercise 5. Receive the home position, then bend the right leg in the knee. Raise it that the hip was parallel to the floor. The rotation center – the knee joint. Rotate the shin fifteen times in each party. Repeat this exercise for the left leg. Exercise 6. Extend the right leg forward and raise it on the corner of 45 degrees. The rotation center – the hip joint. Execute the right leg ten spins in each party so that both the hip, and the shin moved. Make then as much spins the left leg. That this set of exercises was effective, carry out its two-three once a week, it is desirable during morning exercises.