Tendons are connective tissue that is part of the muscles. They need to be strong and flexible, as they determine the transmitted force from muscles to bones. There are specialized workouts for tendons.
It is necessary
- - hard shoes;
- - sports uniforms;
- - weightlifting belt;
- - wristbands.
Instructions
Step 1
Create a set of exercises for yourself that work on specific muscle groups, such as squats for the hips and pelvic muscles. It will help you not only build muscle, but also strengthen the tendons of the knee and hip joints.
Step 2
Place the pancake bar on a support inside the power rack. Make it fit on top of your back. Set the stands so that they are not too high or low in relation to your head. Also try setting them to do only half the squat. Attach safety locks to each side of the boom.
Step 3
Add an extra 1/2 of the weight you use for a regular squat. For example, if you are squatting 100kg, make yourself a 150kg barbell.
Step 4
Place a weightlifting belt and wrist straps around your wrists. Grasp the bar firmly with both hands, clenching them completely in your fists. Place the shell on your back, just below the top.
Step 5
Stand straight with feet shoulder-width apart. Do a half squat with an established weight. Ask a trainer or assistant to back you up and tell you when the angle between your thigh and lower leg is just over 90 degrees.
Step 6
Stand with the barbell on your shoulders, returning to the starting position. This will be the half squat. Do this at least 5 times in 4-5 sets. Rest 5 minutes between each set to restore muscle and breathing.
Step 7
Train other tendons as well using the squat method. Exercise the tendons of the shoulders and elbows with the barbell, making half-bends with your arms extended upward. To do this, you also need a stand with an attachment. Do at least 8 times in each of 4 sets. Constantly increase the weight from set to set.
Step 8
Do partial reps on the deadlift and bench press. The mechanism is the same here. Set your working weight to 1, 5, and only do half of the reps. Increase your working weight with every workout. Using this approach, you will start pumping the tendons at incredible speed!
