For people who are actively involved in sports, it is important to know how to strengthen joints and ligaments, because they participate in many exercises and if you do not give them time, you may have health problems. The rupture of even a few strings of tendon tissue causes severe discomfort.
How to strengthen ligaments and tendons?
To begin with, let's talk about diet, because nutrition is very important. First, you need to get rid of extra pounds, because this is an additional burden on the joints. Secondly, the diet should be varied. Thirdly, special attention should be paid to products containing vitamins E and C. If you are interested in how to strengthen the tendons, then include in the diet such products: cereals, oils, white poultry meat, citrus, carrots, cabbage, greens, garlic , etc. Be sure to drink clean water.
How to strengthen joints and ligaments - Exercises
- Squats . This is the best exercise for leg ligaments. Stand up straight, place your feet on the width of your shoulders. Slowly squat before the thighs are parallel to the floor. Stop for a few seconds and go up.
- Rise to the socks . This exercise will help strengthen the tendon tendon, which often suffers especially during running. Stand on the hill so that the heel hangs down. Climb to your toes, and then slowly sink.
- Bench press with dumbbell position . This exercise strengthens the ligament of the triceps. Place yourself on the bench and lift the dumbbells over your head, pressing your elbows to the body. Lower the dumbbells to the forehead and return to the starting position.
Finding out how to strengthen the ligaments, it is necessary to say about special preparations that strengthen the structure of the tissue. You can use funds with chondroitin, glucosamine preparations or containing collagen, as well as vitamins.