What are these connective tissues for? Why do you need to train them. Exercise options. Nutrition tips.
Many athletes aim to increase muscle relief, increase stamina and strength. At the same time, no one remembers the importance of strengthening ligaments and tendons. But the success of the training process and resistance to serious injuries depends on the strength of this part of our body. Let’s see how to strengthen the tendons and what should be a truly effective workout.
What it is?
For starters, it’s important to understand what tendons are and how they work. In fact, this is connective tissue, fixed on one side of the skeletal part, and on the other passing directly into the muscle. Click here for more info. She has one extremely important task – to convey the movements that make muscle fibers and bones. Without this work, any motor effort is useless.
Tendons in structure are of several types – they can be wider and narrower, longer and shorter, have a flat shape or the appearance of a cylinder. There are also those who divide muscle into several elements, but there is another category that combines muscle fibers. From all this we can talk about their importance. Their strengthening is not just a guarantee of health, but also confidence in the result of the training process.
It is no secret that the most powerful tendons are on the legs – they are able to withstand weight up to 600 kilograms.
Who needs strengthening and why?
At risk, as a rule, there are professional athletes, seniors, dancers and people dealing with regular physical activity. If the tendons are not timely strengthened, then the risks of injuries (sprains, ruptures, and so on) are significantly increased. Some problems need to be restored, but there are some (for example, a break in the ligaments) that make you forget about professional sports forever.
As the experience of millions of athletes shows, it is better to take care of the ligaments of your body and conduct proper prevention than to spend huge amounts of money on treatment afterwards. You should not expect until the ligaments and tendons begin to undergo changes – it is important to take up their strengthening in youth.
How to eat?
The first thing to do is review your diet. At the same time, people who are overweight should adhere to a certain diet in order to eliminate unnecessary fat. We are not talking about refusing food – you just need to redirect your attention to products with a high content of essential trace elements and vitamins.
The most useful substances for ligaments are vitamin C and E groups . For example, tocopherol (vitamin E) is a powerful element that can strengthen tendons and prevent serious injuries. Most of it is in carrots, celery, sea buckthorn, beets, nuts and other products.
Equally important is vitamin C, which is found in sufficient quantities in citrus fruits, currants, rose hips and berries. If the body lacks the usual vitamins, then you can purchase special complexes, which already have all the necessary trace elements.
Of great importance for the development of the body is collagen , which is found in large quantities in jelly or jelly. The intake of this substance helps to strengthen the ligaments and provides them with proper elasticity.
It is important to add eggs to the diet, which contain extremely useful lecithin . It helps strengthen the nervous system and provides tissues with vitamin D. An equally important source of this element is the liver, which also contains beneficial amino acids, which are so important for muscle formation and strengthening of connective tissues.
What should be excluded?
It is important to understand that for ligaments it is undesirable to consume a whole group of food products. So, the destructive effect is carried by food, which contains preservatives and various “chemistry”. In addition, drinks with gas (primarily sweet) carry an increased danger. Studies show that dyes lead to the leaching of all useful from the body, preventing the flow of beneficial elements to the connective tissues.
One of the main “troublemakers” for bones and tendons are chewing gums, various potato chips, sucking sweets and so on. These products not only negatively affect the digestive tract, but also do not allow the most useful substances that are so necessary for ligaments to be absorbed.
Tendons can also be strengthened by special training. Here it is worth highlighting the following nuances:
- The back . Add a shorter version of the deadlift to your complex. The optimum amplitude of the movement of the load is 11-12 centimeters. For example, in the power frame, place the stops so that the neck is located slightly above the knees. After that, grasp the bar and raise it to the upper position until the body straightens. First you need to work with small weights. The optimal number of repetitions is 2-3, the number of approaches is 5-6.
- Chest . Here you need to change your usual approach to the training process and focus on the “shortened” type of bench press. The amplitude should be minimal – only 10 centimeters (with low and medium height) and 12 centimeters (for tall athletes). The task is to make several sets (5-6) of 5-6 repetitions in this way.
- Hands . Change the barbell for biceps to the “short” version. The initial position should be the same as in the normal movement. The only difference is the presence of a limiter at the required level (can be performed in the form of a tape).
- Quadriceps . To strengthen the ligaments on the legs, the training should look as follows. Replace regular squats with a “shorter” version. In particular, movements should be in the range of 10-11 centimeters. You can perform the exercise by placing the barbell on the shoulders or on the pectoral muscles. The optimal number of repetitions is 5-6, the number of approaches is 6-7. Note that the load should increase gradually, without sharp fluctuations.
As practice shows, the ligaments are not strengthened at a time. This process is cumulative and requires a responsible approach from the athlete. It is important to understand that the response of tendons to training comes very slowly. Therefore, one should not expect too fast results from the training process. Be patient. If everything is done for a long time and correctly, then problems will be excluded.
This post was originally published on Financial Sector