leaned forward - a typical yoga exercise (warm-up part of the complex "Surya Namaskar"), gym, aerobics.Expert opinion.A man of middle age, do not exercise, your back muscles, which form a natural corset of a backbone, has more or less atrophied.If he or she starts to make the slopes on a large scale, with the weights or very low (trying to get the floor with his hands), then the most likely can get a herniated disc pinching a nerve root.Accustom your body to the slopes should be very gradual.And it is better not to start with them, and to strengthen the back muscles."Plow", "Birch", "The Bridge on the shoulders" - from yoga exercises included in the Pilates exercises."Birch" - this is when we are lying on your back, lift legs straight up, lifting your buttocks off the floor and propped her arms under the waist.When omit legs behind her head - it is "plow."Well, the "bridge" everyone knows from school.The exercises themselves are not bad, they can improve the mobility of the upper bo
right and left
side bends typical of yoga (for example, "pose side angle"), yet they often do as an exercise for the waist.Expert opinion.The most unnatural movement is when your feet are on the floor, and the case moves to the side, bending over or turning around.Stifle torsional side is not designed by nature, his task - bending and extending in the same plane.In this exercise takes place gipernagruzka on the meniscus, which is the lining of cartilage between the bones in the knee joint.And if there are already changes in it, and in overweight people is almost always found, they are tearing the meniscus when doing unnatural for joint movement.Turns body away - another way to thin waist.Expert opinion.Spine twists from side to side and in general for "twisting" the movement of nature is not designed, especially with weights.If you make such turns with large amplitude and long, it can cause inflammation in the small joints of the spine.At the same time, if the amplitude is small and a little bit of repetitions, the exercise is quite acceptable.
Various squats and lunges - the best way to bring in the form of the thigh and buttocks.These exercises include virtually all the complexes.Expert opinion.Powerful load pa knee, ankle and hip joints.That is the ones who have overweight people and so overwhelmed.The most dangerous - to squat too low, so that the angles of the joints become acute.This leads to injury of cartilage and ligaments of the knee, and in particular to the posterior horn of the meniscus injury (more acute angle at the knee, the stronger the pressing step meniscus femur).It may also happen podvorot ankle, and overload may start the inflammation of the hip joint.Squats and lunges - really very effective exercises, only do they have to be very carefully and gradually, and under the guidance of an experienced instructor, who will see to the safe performance.Step platform - the constant hit of group aerobics and strength training.Step platform - a step, walking up the stairs - is a load on the ankle and knees.Complete people and so their loads, and imagine how it will be on the stairs during step aerobics!No wonder if the joints react inflammation.And another thing you need to know.The stability of the knee joint provides the quadriceps femoris (quadriceps).This is one of the largest muscles of the body located pa front of the thigh.In sedentary person, she is very poorly developed, instead of the dog on the hip a lot of fatty tissue just quadriceps is not developed, the entire burden is on the thigh bone, which increases the risk of injury and pathological changes in bones and joints.Direct knees - a mandatory requirement in yoga, at inclinations, for stretching the legs while sitting or standing.Absolutely straight knees - not physiologic position.In everyday life, people will not accept this.Even when you are sitting, legs stretched, knees slightly bent.And overweight people tend to already have osteoarthritis of the knee.And unnatural straightening of the knee can lead to the progression of osteoarthritis, meniscus tear or tendon tear (not sustain ligaments).But if you make less extreme stretching, gradually, it will improve blood circulation in the joints.
Calmness, only calmness!
little shocking to all of this information, is not it?But let's reacted to that learned without panic.All of these exercises should not be banned, they can do it, but only when the person has already been prepared for such a load.If you're new, and also untrained, your main task - to take care of the joints and strengthen the muscles for that.So people better start complete with exercises in the water, and "coming ashore" to select the load, that involve the work of the different groups of muscles and introduced very gradually.Ideally we need an experienced instructor, who knows the peculiarities of the musculoskeletal system of people with more weight.If you are alone, it would be nice to come first to the orthopedic surgeon and ask: "What I can and can not do at the gym?" If this is not available, Hoti to choose those exercises in which the movement of the joint is given comfortable.If you feel a certain unnatural, if you have to force "push" a joint position, which requires complex or coach - do not do it.