Amazing constructions are our joints. Their nature was designed to allow the bones to move. Without them, our arms, legs, neck, and body would not bend at all. However, movement in the joint can occur only in certain directions. For example, the joints on the phalanx of the fingers allow only to bend and unbend them, and the brush in the wrist band can also turn. Thus, some joints have only one-way movements, and others - multidirectional movements.
And what happens if the joint has to perform movement in a plane for which it is not adapted? For example, the knee joint allows the leg to only bend and bend, but we also want to turn it a bit? In a person who has an active lifestyle, the muscles and ligaments surrounding the joint are at the bottom. They are strong, elastic, well supplied with blood - and in emergency situations will work like armor, protecting the joint from the wrong movement.
If a person with sports on you, then his muscles and ligaments are partially atrophied. Too there is excess weight. This is an additional serious load, and if the muscles with it are not controlled, the excess pressure is transferred to the bones. So it turns out: joints and so move to the limit of their capabilities, and then there is an unsuccessful turn ... And the joint is injured.
The shoulder joint has the shape of a ball, which allows you to perform movements within 360 degrees.
Shoulder
The most atypical articulation for the body. In the remaining joints, the bones rest against the cartilaginous tissue. But there is nothing to rest on the bones of the shoulder joint: the next bone is the clavicle, but it is located not above, but on the side. So it turns out that the shoulder from above is limited only by the muscles of the ligament. If they are weak, the joint can easily be injured.
What is dangerous?
- Sharp machhes, especially with weights.
- Presses of dumbbells or barbells from behind the head, pull of the block behind the head: the shoulder joints are not designed for this position of the hands. These exercises can be performed only when the muscles of the shoulder are prepared by other, more simple movements, for example, pulling to the chin.
Elbow
The elbow joint is more protected than the humerus, but it is surrounded by relatively long and thin ligaments.
What is dangerous?
- Sharp punches through the air. When you hit the boxing bag, the movement is relatively short: the hand meets the obstacle and stops. When you wag your fists without resistance, as for example, on simulated boxing aerobics, the hand literally flies forward from the elbow joint. The conclusion is simple: either learn to stop the fist in the air and strengthen the elbow joint with push-ups, or choose another exercise option.
- Lack of fixation when flexing and extending arms with dumbbells. Try to do the exercises on the biceps and triceps so that the elbow does not "walk" back and forth, but stay at one point. To do this, it is desirable to engage in the appropriate simulator or at least lean on the surface. Otherwise, sweeping movements with weights can injure the joint.
Knee
The knee joint is one of the most vulnerable places for slimming, running and cycling. He has the biggest load - the weight of the whole body. The main supplier of nutrients, as well as the protector of the knee joint, is the quadriceps femoris muscle, one of the most powerful muscles of the body, located on the front surface of the thigh. Ladies do not like to train her, believing that pumped up the legs are not feminine. Meanwhile, the glamorous "sophistication" of this muscle becomes the cause of problems with the knees in adulthood.
What is dangerous?
- Turning the knees inward with squats, lunges, skating. Getting up, some people twist their knees slightly inwards to strengthen the "spring" pushing the body up. However, the knee is not designed to turn - it's only to bend and unbend! If the ligaments around the knee joint are weak (for example, with a sedentary lifestyle), they can tear. More often ligaments can not hold the bones - in the end they unnaturally shift in the joint and tear the meniscus. Therefore, the knees should move strictly in the same plane with the foot, not deviating sideways and not moving forward beyond the sock.
- Running with a heavy landing on the heel. With this movement, the meniscus is also squeezed. To avoid problems, you need to train in shoes with good cushioning, and at a body weight of over 70-80 kg it is better not to run at all, but only to go or ski.
- Exercises on a stationary bike with a lot of resistance, when the pedals have to be twisted, rising and crushing the whole body. Set the load so that you can turn the pedals quickly - 70-80 rpm.
Hip Joint
The design of the joint is quite complex, so it can perform many different movements. He is traumatized more often by the fall of the Judar. Negative on the joint affects and excess weight: it increases the risk of developing coxarthrosis by 5-10%.
What is dangerous?
- Long unaccustomed load. For example, if you have been sitting in the office for a year, and went on vacation on vacation. Then the hip joint gets microtraumas, which usually people do not notice. Thinning and cracking of the cartilage, damage to the surface of the bones after a while can lead to inflammation and deformation of the joint. To avoid this, you need to increase the load gradually, play sports regularly, but in a feasible mode.
Back
The spine is the largest and most complex joint of the body, consisting of many small joints. From injuries and unsuccessful movements, he protects the crooks, but supports his muscles and ligaments, which are strengthened in the first place by walking. The deep muscles surrounding the spine must keep it vertically, not allowing the person to bend, to fall forward or backward under the influence of gravity. Therefore, the best training here is a static retention of the body in a vertical position.
What is dangerous?
- Attempts to reach the toes during slopes or stretching, if you can not not round your back. Watch the position of the spine: keep the waist a little arched forward (when it is rounded back, an unnatural bend is formed in the spine), and shovel the scapula. Leaning, do not pull your hands to your toes, but your chest to your knees. To lower your chest down, you will automatically turn your shoulders and bend your lower back in the right way.
- Exercises on the press, if you do them on a grand scale and by inertia, and also with fixed legs. The rectus abdominis allows you to bend the body - to bring the ribs closer to the pelvic bones, actually to the bottom of the abdomen. When we stretch our arms and chest to the hips or knees, it is no longer the hull, but the hip joint that is bent. If the legs are fixed during twisting, then the straight muscle of the abdomen is included in the work, rather than the iliac-lumbar. And pumping the waist region, you will stretch forward the lumbar spine, visually increasing the abdomen. To swing the press correctly, you need to move with a minimum amplitude, without swing, trying to twist the body into a roll from top to bottom. The legs are better to bend and put the feet as close as possible to the buttocks. In this position, the ilio-lumbar muscle is excluded from work. Do not worry that without fixing your feet, you can only tear off your shoulders and shoulder blades from the floor. 3This loin is safe and the muscles that are responsible for the flat stomach are working.