It just so happens that a person who is not involved in sports finds out that he has ligaments only after an injury. Meanwhile, the very word "bundle" suggests that this is a kind of connecting mechanism. Ligaments are different, but their main purpose is that they connect bones to each other, ensuring their elastic interaction. Ligaments need to be trained to maintain mobility, health and youthfulness of the body.
Instructions
Step 1
In different parts of the body, the ligaments have a variety of structures and attachment mechanisms. Some of the training features will follow from here. However, there are general principles of training ligaments, the observance of which is mandatory.
Step 2
If the ligament has been damaged, you should start training only after the doctor permits. Remember to listen to what your body is saying. Do it carefully: what you want and what your body is talking about are sometimes completely different things. After an injury, you need to train the ligaments carefully, gradually increasing the load.
Step 3
Before training the ligaments, you need to strengthen them. And then constantly maintain this state. Strengthening is already the beginning of training your ligaments. The approach should be comprehensive. 1. Massage your joints. This will increase blood flow, and the bundle will receive the nutrients that you consume with food or drugs.
2. Eat right. Strong bonds provide you with vitamins C and E. Vitamin C is found in tomatoes, cauliflower and cabbage, green peas, bell peppers, lettuce, parsley, sorrel, spinach, lemon, tangerines, limes, oranges, black currants, gooseberries, rose hips and kiwi …
Vitamin E can be found in wheat germ, other grains, carrots, lettuce, parsley, celery, sea buckthorn, vegetable oil, hazelnuts, egg yolk, pumpkin seeds, rose hips, beets, garlic, and gray wheat bread.
Avoid eating foods that contain preservatives and chemicals. Soda, color syrups, hard candy, chewing gum, chips, etc. wash out useful substances and interfere with the assimilation of some trace elements. Without them, your ligaments will become weak.
3. Watch your weight: excess weight puts an increased load on the ligaments.
4. Strengthen your ligaments with exercise. They are based on providing a moderate static load. For hands - this is an expander, dumbbells, pull-ups, handstands, push-ups from the floor. For legs - squats, jumping rope, walking on toes, swimming.
Step 4
With such a base of fortified ligaments, there is no need to fear for freedom of movement. Health and youth are provided for you (however, do not forget about improving the condition of the bones themselves, especially the spine). If you want, you can go further in muscle training. This will make your body more perfect. Remember that the ligaments need to be trained in conjunction with the muscles.
Step 5
The training of ligaments and muscles will be facilitated by playing sports in the gym and in dynamic training: dancing, yoga, swimming. Discuss your wishes with the trainer and choose the right load.
