Push-ups and pull-ups will help avoid childhood winter injuries

Without skis, ice, skates, snowboards and tubing, winter is not a joy for children. Here are just occasionally active entertainment ends sadly: painful falls and injuries. Meanwhile, injuries can be avoided if the muscles are strengthened in advance.

Fall effects

According to children's traumatologists, winter walks come to them most often with injuries to the wrist or ankle joints. Dislocations, tearing of ligaments and fractures pursue these two joints for a reason. When a child loses balance and falls forward, he instinctively stretches out his arms. If it lands in the snow - on a relatively soft surface Effective strength training for all muscle groups at home or in the gym. - the joints above the hands can withstand. winter injuries: we teach the child to fall correctly

And if the snow is hard, compressed, as it was in Moscow before the New Year? Or ice on the rink, or was the speed before the fall high? Then the brush hits a hard surface - and the joint can fly out.

The ankle joint (ankle, ankle) usually suffers when the child falls sideways or back, and the foot remains in the same position. For example, when the toe and heel are fixed on skiing or snowboarding or long cross-country skiing did not allow the child to deploy his foot after the falling body and legs, or the leg snagged on the sled.

Of course, it makes no sense to prohibit child sports activities. It is better to strengthen muscles with regular physical education. Strong muscle and tendon fibers Anadrol - A Guaranteed Way To Make Your Muscles Better work as shock absorbers and, when struck, relieve part of the load from bones and joints. In the same way, well-developed ligaments and elastic muscles will help to keep the joint in the correct position when it strives to twist when falling. In fact, strong muscles and a strong ligamentous apparatus are the same as fixing bandages or bandages.

Push-ups and pull-ups

The muscles surrounding the wrist joint are most effectively trained by push-ups from the floor, especially if you do push-ups not on the palms, but on the fists. Let the child gradually bring the number of push-ups to 20-30 per day. teach push ups? How to interest a child in physical education

The muscles supporting the ankle are well strengthened by running, walking and jumping on toes. It is advisable to give these exercises 20 minutes a day or 30-40 minutes every other day.

To prevent the head from leaning back in the fall, you need strong muscles of the neck and top of the back. For them, it is most useful to learn to pull up on the horizontal bar and do it 5-10 times every other day. You can also pick up dumbbells (for a child, they should be no more than 1Ц1.5 kg), lower them along the body and raise shoulders to the ears.

A hit with a shoulder during a fall is also quite unpleasant. The fact is that the shoulder joint is the only one that does not have a bone on top, but only a ligamentous apparatus. Therefore, knocking out a shoulder is relatively easy. Teach your child to strengthen the so-called deltoid muscles of the shoulder. They are well developed by all the same push-ups (especially on the bars) and pull-ups.

With dumbbells, you will have to do three exercises. To strengthen the anterior deltoid muscle, raise straight arms with dumbbells in front of you just above the shoulder level (not just from the scope, but slowly!). To strengthen the middle deltoid muscle - in the same way raise Oxandrolone (Anavar) Visit our site and purchase real your arms to the sides. And for the back deltoid muscle, you need to lean forward, bend your arms slightly and raise your elbows back as high as possible, without bending them. Perform each exercise 10-12 times.

deltoid muscle, every other, joint ankle, ligamentous apparatus