Instruction
1
To strengthen the ligaments need restorative exercises and special exercises aimed at strengthening the individual ligaments.
2
To strengthen the ligaments of the hands, perform common exercises using dumbbells and expander. Pull up on the bar, do a handstand, exercise from the floor. All these exercises increase the strength of connection of the tendon with the periosteum and help strengthen the transition: muscle-tendon.
3
The tendons and ligaments of the lower limbs improve with squats. Jump rope, go on tiptoe, go swimming.
4
Daily perform the following special exercises.
Become near the wall and lean into it with your hands. Move back as far as possible, so that your heel could still touch the floor. Lean strongly the heel into the floor. The duration of one approach from 0.5 to 1.5 minutes. Such approaches should be 2-3 for each leg throughout the day.
Become two legs on the floor and lean your Shin on any subject. Strongly push into the floor with your toes. The duration of the approach is the same as in the previous exercise: 0.5 to 1.5 minutes.
Rising on the foot, stretching the tight elastic rubber. Hold the rubber in this position for 10 to 30 seconds. Further, do the exercise standing on one leg.
Become in the position to wide "scissors", and hold this position for 0.5 – 1.5 minutes. Please note: your shoulders should be kept back, and the pelvis pushed forward. As training do the exercise is possible with the stamp from the rod 30 to 60 kg, lying on his shoulders. At the same time, the exercise should be reduced to 30 seconds.
If you will regularly perform, at least two of the above exercises, you will forget about problems with ligaments.
Become near the wall and lean into it with your hands. Move back as far as possible, so that your heel could still touch the floor. Lean strongly the heel into the floor. The duration of one approach from 0.5 to 1.5 minutes. Such approaches should be 2-3 for each leg throughout the day.
Become two legs on the floor and lean your Shin on any subject. Strongly push into the floor with your toes. The duration of the approach is the same as in the previous exercise: 0.5 to 1.5 minutes.
Rising on the foot, stretching the tight elastic rubber. Hold the rubber in this position for 10 to 30 seconds. Further, do the exercise standing on one leg.
Become in the position to wide "scissors", and hold this position for 0.5 – 1.5 minutes. Please note: your shoulders should be kept back, and the pelvis pushed forward. As training do the exercise is possible with the stamp from the rod 30 to 60 kg, lying on his shoulders. At the same time, the exercise should be reduced to 30 seconds.
If you will regularly perform, at least two of the above exercises, you will forget about problems with ligaments.
