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Fitness for men 40-45 years
What you need to do to effectively and safely prepare a sedentary man of middle age to physical activity, including strength training in the gym or climb mount Everest?
MOST MEN 40-45 YEARS WHO SPEND THEIR LIVES IN OFFICES AND CARS MOVING AS THE MAY BEETLES IN THE SHELL. Handles-legs move, and he – no.
Main problems:
Consequently, inefficient work the largest muscle groups: gluteal muscles, the press, etc... let me Remind you, muscles turn on and operate normally when you change the distance between the points of their attachment. If the body and the hip joint movement is frozen, changing the length of the muscle will occur is minimal and the functions of these muscles are weakened.
Another consequence of reduced mobility in the housing will be overloading the knees. Most come to us people suffer the knees. As mentioned above – in the case of plasticity not enough in the ankle usually also the mobility is not enough, and therefore all movements in the horizontal and frontal plane should take the knees. The knee joint – the hostage between the pelvis and ankle and takes care of all compensation. In this case the person does not trust his own feet, the movement is limited and occurs in anticipation of pain.
Very often, one knee suffers more than another, is, in most cases, lies in how people use the second leg. If ever the injury has occurred or for some other reason, the transfer of body weight was carried out on one limb, the second limb within a few years will declare themselves. So we have to work with that a sore foot due to an overload, and with that load routinely does not take over.
But the lower back pain should not wait. Lower back hurts almost always because the offset center of gravity and non-working muscle center forced this area to take the load "for herself and for that guy". Please note, as many men with a round belly in all the movements, in varying degrees, leaning back. They don't know how to use the glutes and shift the entire load on the lower back and knees.
We also separately examine the impact of sport in which the person is regularly engaged in or have engaged in a long time. Considering the efficiency of traffic in the areas of transformation. For example, the backswing in Golf or stand in the martial arts. These activities involve sufficient movement in the whole biomechanical chain. And if, for example, we are dealing with the pain (and often operations) on the shoulder of the golfer, it makes sense to pay attention to the mobility of his ankle and hip joints.
From the foregoing we can conclude: in ORDER to IMPROVE the SITUATION, WE NEED to RESTORE MOBILITY IN AREAS of LIMITATIONS.
Most often in such cases, we start from the pelvis. Use of technology improve mobility in all three planes in the pattern step. That is, restore the stream and anterior rotation of the pelvis in the sagittal plane, the tilt and translation of the pelvis in the frontal plane and, most importantly, develop internal and external rotation in the hip joints. Movement in the horizontal plane is critical, as this plane provides the inclusion of almost all the muscles of the body and the buttocks area.
After technicians give a positive result, we move on to learning simple functional movements. Often in these moments we hear the awed cries of "WHAT are YOU DOING???!!!" People first lose the awareness of the simplicity and naturalness of motion, as they see it, and at the same time that they do not understand how this simple movement to repeat yourself.
After each change, and each new movement we test and gait test exercise. This makes it possible to clearly and visually record the result of certain manipulations.
From the area of the pelvis, we move to the optimisation of the mobility of the feet and ankle. And then to the area of the thoracic mobility and shoulder blades. The movement of the blades in all planes and effective communication of the upper limb, muscles of the back, abdomen and diaphragm very interesting topic. Organize the work in this area, we remove the tension in the neck and make the entire structure more efficient.
When you change the movement patterns of the upper extremities, leaving the headaches associated with weakened blood flow and pressure, disappear numbness of hands, leaves the chronic fatigue associated with over-voltage areas of the neck and the shoulder blades.
6 exercises that will remove fat from the abdomenUnconventional AB workout from Suski light
The work is from simple to complex. Movements gradually become more integrated, they involved the whole body. We are working on the system from mobility to stability, to include balance and stabilization exercises and then start to add weights and strength training, bringing a person into the area of increased capacity, the so-called buffer zone.published
Source: anatomyclub.com/fitnes-dlya-muzhchin-40-45-let/
MOST MEN 40-45 YEARS WHO SPEND THEIR LIVES IN OFFICES AND CARS MOVING AS THE MAY BEETLES IN THE SHELL. Handles-legs move, and he – no.
Main problems:
- Pain. Most often in the knees, lower back, neck. That is, in the main stations of the body, where it will accumulate the voltage and compensate for limited mobility in other places.
- The feeling of woodiness. It seems that movements happen unnatural and ineffective. Lacks flexibility and agility. It is a very correct feeling. Of 40-45 years, when the sedentary lifestyle, the house-car-office — the body forgets how to do simple functional actions. There is no movement no function. Also, there is no safety, since body is little information on its structure and amplitude in space. Stability = controlled mobility.
- Weight, stomach appeared. The presence of a large belly significantly alters the biomechanics, it moves the center of gravity, overloading of the spine and joints. Mobility becomes restricted, blocked. Here we write and fatigue, it as a consequence of excessive strain of the muscles and inefficient breathing.
Consequently, inefficient work the largest muscle groups: gluteal muscles, the press, etc... let me Remind you, muscles turn on and operate normally when you change the distance between the points of their attachment. If the body and the hip joint movement is frozen, changing the length of the muscle will occur is minimal and the functions of these muscles are weakened.
Another consequence of reduced mobility in the housing will be overloading the knees. Most come to us people suffer the knees. As mentioned above – in the case of plasticity not enough in the ankle usually also the mobility is not enough, and therefore all movements in the horizontal and frontal plane should take the knees. The knee joint – the hostage between the pelvis and ankle and takes care of all compensation. In this case the person does not trust his own feet, the movement is limited and occurs in anticipation of pain.
Very often, one knee suffers more than another, is, in most cases, lies in how people use the second leg. If ever the injury has occurred or for some other reason, the transfer of body weight was carried out on one limb, the second limb within a few years will declare themselves. So we have to work with that a sore foot due to an overload, and with that load routinely does not take over.
But the lower back pain should not wait. Lower back hurts almost always because the offset center of gravity and non-working muscle center forced this area to take the load "for herself and for that guy". Please note, as many men with a round belly in all the movements, in varying degrees, leaning back. They don't know how to use the glutes and shift the entire load on the lower back and knees.
We also separately examine the impact of sport in which the person is regularly engaged in or have engaged in a long time. Considering the efficiency of traffic in the areas of transformation. For example, the backswing in Golf or stand in the martial arts. These activities involve sufficient movement in the whole biomechanical chain. And if, for example, we are dealing with the pain (and often operations) on the shoulder of the golfer, it makes sense to pay attention to the mobility of his ankle and hip joints.
From the foregoing we can conclude: in ORDER to IMPROVE the SITUATION, WE NEED to RESTORE MOBILITY IN AREAS of LIMITATIONS.
Most often in such cases, we start from the pelvis. Use of technology improve mobility in all three planes in the pattern step. That is, restore the stream and anterior rotation of the pelvis in the sagittal plane, the tilt and translation of the pelvis in the frontal plane and, most importantly, develop internal and external rotation in the hip joints. Movement in the horizontal plane is critical, as this plane provides the inclusion of almost all the muscles of the body and the buttocks area.
After technicians give a positive result, we move on to learning simple functional movements. Often in these moments we hear the awed cries of "WHAT are YOU DOING???!!!" People first lose the awareness of the simplicity and naturalness of motion, as they see it, and at the same time that they do not understand how this simple movement to repeat yourself.
After each change, and each new movement we test and gait test exercise. This makes it possible to clearly and visually record the result of certain manipulations.
From the area of the pelvis, we move to the optimisation of the mobility of the feet and ankle. And then to the area of the thoracic mobility and shoulder blades. The movement of the blades in all planes and effective communication of the upper limb, muscles of the back, abdomen and diaphragm very interesting topic. Organize the work in this area, we remove the tension in the neck and make the entire structure more efficient.
When you change the movement patterns of the upper extremities, leaving the headaches associated with weakened blood flow and pressure, disappear numbness of hands, leaves the chronic fatigue associated with over-voltage areas of the neck and the shoulder blades.
6 exercises that will remove fat from the abdomenUnconventional AB workout from Suski light
The work is from simple to complex. Movements gradually become more integrated, they involved the whole body. We are working on the system from mobility to stability, to include balance and stabilization exercises and then start to add weights and strength training, bringing a person into the area of increased capacity, the so-called buffer zone.published
Source: anatomyclub.com/fitnes-dlya-muzhchin-40-45-let/
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