Present the "corset"
Slopes forward is a typical exercise for yoga (part of the Surya Namaskar warm-up complex), gym, aerobics. Expert opinion. In a middle-aged man who does not engage in sports, the back muscles that form the natural corset of the spine are already to some extent atrophied. If he or she starts to make slopes in a large volume, with weights or very low (trying to reach the floor with his hands), then with a high degree of probability it can get a herniated intervertebral disc with a jamming of the nerve root. To accustom your body to the slopes should be very gradual. And it is better not to start with them at all, but with the strengthening of the muscles of the back. "Plow", "Birch", "Bridge on the shoulders" - exercises from yoga, also included in the gymnastics pilates. "Birch" is when we, lying on our back, raise our legs vertically upwards, tearing off the buttocks from the floor and supporting ourselves with the hands under the waist. When we lower our legs by the head - this is already the "Plow". Well, "Bridge" everyone knows from school. Exercises themselves are not bad, they can improve the mobility of the upper shoulder girdle, cervical and lumbar spine. However, the situation is the same with them: if a person is inactive, if the muscular back corset is atrophied and there is a predisposition, and in obese people it always is, then it is very easy to squeeze out the herniation of the intervertebral disc.
Right and left
The slopes to the sides are typical for yoga (for example, the "posture of the lateral corner"), they are also often made as exercises for the waist. Expert opinion. The most unnatural movement is when the feet are on the floor, and the body moves to the side, bending over or turning. The knee joint on twisting sideways by nature is not calculated, its task is to bend and unbend in one plane. And in this exercise there is a hyperload on the meniscus, which is a cartilaginous lining between the bones in the knee joint. And if there are already changes in it, and for heavy people this occurs almost always, then they tear the meniscus when they make an unnatural movement for the joint. Turning the body to the sides - another way to achieve a thin waist. Expert opinion. The spine for twists from side to side and in general for "twisting" movements by nature is not intended, especially with weights. If you make such turns with great amplitude and for a long time, it can provoke an inflammatory process in the small joints of the spinal column. At the same time, if the amplitude is small and there are few repetitions, the exercise is perfectly permissible.
Footwork
Different squats and lunges are the best way to get into the shape of the thigh and buttocks. These exercises are included in almost all the complexes. Expert opinion. A powerful load on the knee, ankle and hip joints. That is, the very ones that are already overloaded by fat people. The most dangerous thing is to crouch too low, so that the corners in these joints become sharp. This leads to a trauma to the ligaments and cartilages of the knee joint, and in particular to the trauma of the horns of the meniscus (the sharper the angle in the knee, the stronger the femur presses against the meniscus). An ankle graft may also occur, and inflammation in the hip joint may begin from overload. Squats and lunges are really very effective exercises, but you only need to do them very carefully, gradually and under the guidance of an experienced instructor who will monitor the safety of execution. Step-platform - an unchanged hit of group aerobics and strength exercises. Step-platform is a step, walking on the stairs is a load on the ankle and knees. The full man and so it loads, and imagine how long it will take the stairs during the step aerobics! It is not surprising if the joints react with an inflammatory process. And here's another thing you need to know. Stability to the knee joint is provided by the quadriceps muscle of the thigh (quadriceps). It is one of the largest muscles of our body, located on the front surface of the thigh. In a sedentary person, it is developed very poorly, instead of a dog on the hip, there is a lot of adipose tissue once the quadriceps is not developed, then all the load goes to the femur, which increases the risk of injuries and pathological changes in the bones and joints. Straight knees - an obligatory requirement in yoga, with slopes, for stretching the legs while sitting and standing. Absolutely straight knees are not a physiological position. In ordinary life, a person does not accept this. Even when you sit with your legs stretched, your knees are slightly bent. And the full people, as a rule, already have osteoarthritis of knee joints. And unnatural knee straightening can lead to the progression of osteoarthritis, rupture of the meniscus or tearing of the tendon (it will not survive the ligament apparatus). But if you make stretching less extreme, gradually, it will improve blood microcirculation in the joints.
Calm, only calm!
A bit shocking all this information, is not it? But let's treat what we learned without panicking. All the above exercises should not be prohibited at all, they can be done, but only when a person is already prepared for such a load. If you are a beginner, and also untrained, your main task is to take care of the joints, and to do this, strengthen the muscles. Therefore, it is better to start full people from exercises in the water, and "coming out on dry land", to choose loads that involve different muscle groups and are introduced very gradually. Ideally, you need an experienced instructor who knows the characteristics of the musculoskeletal system of people with a lot of weight. If you are doing it yourself, it's nice to first come to an orthopedic doctor and ask: "What can I do and what can not be done in the fitness room?" If this is not available, then you should choose those exercises in which movement in the joint is given comfortably. If you feel some unnaturalness, if you forcefully "press" the joint into a position that the complex or the coach requires, do not do it.