Tendons are formations of connective tissue, second only to bones in hardness. There is no blood in them, so it is more correct to talk about strengthening the tendons, since they cannot be pumped up like muscles. Exercises for the tendons involve static loading and are carried out with the help of accessories.
Necessary
- - two loops for the legs;
- - two handles with hand loops;
- - two chains;
- - bag;
- - iron bar;
- - barbell.
Instructions
Step 1
While performing all the exercises below, breathe evenly and calmly, do not strain, making an effort. If you feel that your breathing has deepened, your heart begins to beat faster, stop or reduce the effort. Take your time, do short sets at first, straining for a maximum of five seconds. Choose a few activities you like and do them in 1-3 steps, increasing the effort. Do tendon training no more than twice a week for an hour.
Step 2
Attach the handles and loops to the chains, which should be the same length from the floor to your outstretched arm. The handles should be triangular in shape and have hooks so that, if necessary, they can be hooked into the desired section of the chain, shortening or lengthening it. Leather belt loops can be used to support the legs. Take the chain with both hands, bend your right arm, and hold the other end with your left. Strain one hand, then the other. Lift them up, keeping them shoulder-width apart. Stretch the chain using the pectoral and back muscles as well. Place the chain behind your back and repeat the exercise. Begin training with two chains, attaching them with loops to the soles of your feet. Stretch them by contracting your arm muscles. Change the position of your arms and legs. These grooming exercises were invented by Alexander Zass, who, with their help, achieved phenomenal strength with a low weight.
Step 3
Exercises with a metal bar do not differ so much - just strain your arms, bending "the bar." There is no need to break it, just as there is no need to break the chains in the previous complex, make the effort calmly, without being nervous. Fill the bag with sawdust and lift it, as the tendons strengthen, change the sawdust to sand, then to iron shot.
Step 4
Place the barbell on your shoulders and stand on your toes, maintaining balance. Raise one leg. In this way, the tendons of the arch of the foot and lower leg can be strengthened. Do this exercise for three minutes on each leg. Stand against the wall, rest your hands on it, move as far as possible so that your heel can touch the floor. "Press" the heel into the floor, first for 30 seconds, then increase the time to one and a half minutes. This strengthens the Achilles tendon, increases the mobility in the ankle joint. Stand in the door jamb, try to "lift" the upper jamb with your hands or "push apart" the side ones.
