Preservation of health of joints

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However both run, and skis, and gantelny gymnastics are possible only so far as our joints normally function, - the candidate of pedagogical sciences F. Dolenko writes.

Efficiency of manifestation of endurance and force directly depends on flexibility level. The skier with insufficient mobility in joints runs as if dressed in the narrow, constraining clothes. It spends much more forces, is tired much quicker. And the similar situation arises almost at any kind of physical activity including production.

It seems, all civilized world was up in arms against hypodynamia and hypokinesia. The success of any fight is defined, as we know, by good knowledge of the opponent. However the concept "hypokinesia" is deciphered, in our opinion, too narrowly: deficit of movements. The question is lawful: whether this shortage is filled by large number of stereotypic ordinary movements? Possibly, after all it is not filled.

Therefore, if not to introduce the corresponding training in the daily motive program, wonderful properties of joints begin to disappear. The person becomes at first angular, then heavyweight, then, alas, clumsy. It seems, still yesterday you gracefully flew up on tram footboard, and today it is already whole operation which is followed by characteristic scratch in joints. What is going on? Joint surfaces of bones are flattened and deformed, cartilage layers become thinner and ossify, lose elasticity, sheaves and joint bag are shortened and hardened.

Quite numerous examples of how the people who in 50-60 years have joined run start on marathon distances are known. There are weightlifting sections for elderly. In other words, both endurance and force even in old age can be revived. If not completely, then substantially. The lost flexibility at certain stage cannot almost be returned. Too big inertia is gained by process of morphological reorganization of joints. To stop it or to return back, time, commensurable with duration of the process is necessary. And if the person has undertaken this business, as a rule, no later than 40-45 years when adaptation opportunities of fabrics are still rather big.

This rigid definiteness, unambiguity of age changes also grant to us the right the level of flexibility to consider as certain universal index of motive age of the person. And maybe, and biological age in general.

But it is impossible to reconcile to "fatal" predefiniteness of loss of flexibility! It is necessary to keep youthful flexibility for the rest of life not only, but also it is possible. The human body is quite capable of such physiological paradox. At mass inspections the "normal" statistics stumbles on cases when at the 70-year-old person joints in all respects correspond to joints of 30-year-old.

To adjust rational training, it is necessary to know how to get down to business. Joints demand the thin address. It is necessary to define individually by the doctor set of exercises and way of performance of each of them, tactics of approach to scope limit, dosage of series of exercises.

Harmonous, effective system "study of joints" was developed for himself by the enthusiast of improving training Sochi doctor Konstantin Filippovich Nikitin. It carries out several decades complex from exercises available to everyone. Professor at the same time shows really surprising flexibility, for example carries out cross split. In 82 years it has kept stateliness and physiological parameters of the 50-year-old person.

Konstantin Filippovich carries out many exercises with big dosage - to hundred movements in series. It is characteristic that in "joint gymnastics" of the academician N. M. Amosov of exercise for backbone (inclinations, turns, deflections) about hundred, two hundred and more times are carried out. Figures stun. But only profane persons. The famous surgeon, the professional physician both mind, and own experience has come to this system, with pleasure uses it, scoops in it wonderful opportunity to remain young. It is worth fighting for this miracle. Day by day. From year to year. All life. And then the twine performed by the elderly person will stop being phenomenal achievement.

The question of possibility of training of vessels, of special complexes of improvement of microcirculation at healthy people interests many. In them there is no need, the doctor of physiotherapy exercises A. Dmitriyevsky as any exercises train vessels considers. Besides all complexes are made in such a way that at first small muscles and joints are involved in work, then more and more large, function of heart also gradually becomes more active. Also gradual decrease in loading at the end of complex is provided.

But to strengthen microcirculation, it is enough to increase number of repetitions of exercises for hands and legs with 3-6 till 15-20 and to do these exercises 2-3 times a day. So it is possible to blaze way to earlier idle vessels.

It is necessary to know that exercises for legs will bring more benefit if to carry out them in prone position. Not accidentally tourists after long transition have a rest with the raised legs. It significantly helps microcirculation improvement.

Relaxation, and also easy strokings exercises of the relaxed muscles from the periphery to heart are useful.

If the person is a little trained and only has begun to join exercises, he should do at first exercises slowly, with the minimum quantity of repetitions. It is the general recommendation as for healthy, so especially and for the patient.

It is necessary to begin with complexes which do not tire, are easily feasible, considerably do not speed up warm rhythm and breath. Pulse and breath after performance of complex have to remain same, as before occupations. It is good if the person feels that he has not settled the forces and could do more exercises.

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