
Aveţi dureri de genunchi, şold sau spate? Urmăriţi 5 exerciţii rapide pentru a scăpa ele
Unii nu ştiu că picioarele dumneavoastră sunt furnizori importanţi ai sănătăţii dumneavoastră. Dar când vine vorba despre părţile exterioare ale corpului, picioarele sunt cele mai importante. Dacă aveţi grijă de ele, în afara faptului că vă sunt necesare deplasării, picioarele dumneavoastră pot preveni durerile de genunchi, şold şi spate.
Mai jos aveţi 5 exerciţii pentru îmbunătăţirea balansului şi prevenirea durerilor.
Exercitiul nr. 1
Încălzirea degetelor
La fel ca alte părţi ale corpului, picioarele trebuie să fie încălzite în mod corespunzător înainte de antrenament. Presa degetelor este un exerciţiu foarte bun pentru încălzire şi, de asemenea, relaxant. Staţi drepţi şi apoi îndoiţi puţin genunchii. Strângeţi podeaua cu degetele de la picioare şi ţineţi pentru 3 secunde. Faceţi acest set de 10 ori la rând, de 3 ori pe zi.
Exercitiul nr. 2
Mersul pe vârfuri
Pentru acest exerciţiu nu este nevoie să fiţi balerină. Mersul pe vârfuri va consolida ligamentele şi muşchii de la picioare. Pentru a face acest exerciţiu trebuie să mergeţi pentru 20 de secunde pe vârfuri. Când aţi terminat, luaţi pauză de 10-15 secunde şi reptaţi de 5 ori acest exerciţiu.
Exercitiul nr. 3
Rotiri de glezne
Flexibilitatea şi mobilitatea gleznelor sunt foarte importante. Gleznele strânse cauzează dureri în tot corpul, ca rezultat al durerilor musculare.
Pentru acest exerciţiu este nevoie să staţi pe spate pe podea. Apoi extindeţi un picior înainte şi răsuciţi glezna de 10 ori în sensul acelor de ceasornic şi invers. Repetaţi exerciţiul pentru celălalt picior.
Exercitiul nr. 4
Flexare cu rezistenţă
Acest exerciţiu este foarte buna pentru antrenarea muşchilor mici de la picioare, care joacă un rol important în menţinerea echilibrului. Consolidarea acestor muşchi previne accdentările.
Veţi avea nevoie de o bandă de exerciţii. Aşezaţi-vă pe podea cu picioarele drepte în faţă. Prindeţi banda de exerciţii de pat sau de scaun şi puneţi-o pe partea superioară a picioarelor. Apoi glisaţi picioarele înapoi până simţiţi banda că opune rezistenţă. Mutaţi piciorul în spate şi ţineţi pentru 5 secunde. Repetaţi de 10 ori.
Exercitiul nr. 5
Ridicări de creioane cu picioarele
Ridicările de creioane se pot face aproape peste tot şi sunt foarte simple. Pentru acest exerciţiu aveţi nevoie de un creion. Prinde-ţi creionul cu degetele de la picioare şi ridicaţi-l de la sol. Ţineţi-l timp de 10 secunde şi lăsaţi-l. Repetaţi acest exerciţiu de 5 ori pentru fiecare picior.
Aceste exerciţii ar trebui să vă ocupe doar 20 de minute din timpul dumneavoastră. Făceţi-le în serii de 2-3 zile fiecare pentru cele mai bune rezultate.
Vino la o consiultatie in care specialistul podolog iti va vorbii despre situatii particulare particulare si, de aseamenea, despre mentinerea sanatatii picioarelor tale pe parcursul intregii vieti.
SURSA: http://www.healthylivinghouse.com/5-foot-exercises-to-relieve-back-hip-and-knee-pain-in-20-minutes-or-less/
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