מפרקים איך מחזקים ושומרים עליהם ?

[joker1]

פורסם במקור על ידי shahar-king

שטויות במיץ!
מה שכן אני ממליץ לך לעבוד בכמה תרגילים של יד אחורית עם תחבושת על המרפקים וגם סקוואט ולחיצת רגליים תחבושות על הברכיים

אתה ממליץ אתה ממליץ, עשית אפילו פעם אחת דדליפט?(לא שזה מרשים סך הכל תנועה, והטבעית ביותר).

[shahar-king]

פורסם במקור על ידי joker1

אתה ממליץ אתה ממליץ, עשית אפילו פעם אחת דדליפט?(לא שזה מרשים סך הכל תנועה, והטבעית ביותר).

לא הבנתי מה אתה רוצה כל כך אבל לך תיזדיין

[joker1]

פורסם במקור על ידי shahar-king

לא הבנתי מה אתה רוצה כל כך אבל לך תיזדיין

אתה ממליץ על דברים שאתה לא מבין בהם, וכמו שזה נראה אפילו אין לך ניסיון בהם.

[Dubano]

בחזרה לנושא המקורי
נושא זה מתחייס ליציבות של הקרסול אבל הרעיון תקף לכל חלק

Ankle Stability Exercises

Here are several recommendations for you.

1) High rep work: Due to the nature of the connective tissues themselves (a metabolic rate 1/10th that of muscle tissue), the repetition range for promoting tendon/ligament health should be relatively high (50-100). This can be accomplished by either counting reps or working for time and thereby getting an approximate number of reps. The second method works especially well in group training sessions.

Some suggestions for a workout structure:
Standing heel raises; three separate sets with toes turned inward, forward and outward. Focus on complete ankle extension on the top of the rep. It is not necessary to elevate the heels for a traditional bodybuilding ankle stretch at the bottom of the repetition. Heels flat on the ground at the bottom of each rep will be fine. The tempo of the exercises can also be quite fast as long as the athletes are continuing to reach full extension at the top of the repetitions. Maintaining this full extension will become more difficult as they get farther into each set.

Seated ankle circles (will often degenerate into ankle triangles as fatigue becomes an issue); inward and outward.

High rep work for the ankles should be done each time practice occurs and should only require approximately five minutes to complete. For reasons of fatigue and the resulting temporary instability, I always perform these movements at the conclusion of practice as part of our cool down.

Start conservatively with either 50 reps or a time frame that allows completion of that approximate number of reps. Maintain this repetition range for at least 6-8 weeks, at which time you may increase to 75 reps. Maintain again for 6-8 weeks and then make the final increase to 100 reps. It is not necessary to increase past 100 reps.

2) Strength work: Generally the focus here is solely on calf raises which is a common error. One of my most serious ankle injuries occurred when I rolled my ankle playing tennis years ago. At the time, I was doing calf raises for reps with 400lbs, but my ankle still rolled sideways like it was tissue paper. The solution here is a emphasis on seated inward and outward turns of the ankle against resistance.

The resistance may be in the form of a theraband or pressure applied by a training partner. My personal preference is the training partner as much more pressure may be both more comfortably and more effectively applied. It also works quite well in a group training session.

To perform inward ankle turns, sit on the ground with the working leg straight. The working ankle should be at a 90 degree angle with the toes of the foot pointing straight up. This orientation of the toes pointing up is important and should be maintained at all times; even later when turning the foot inward to the maximum ROM. Now turn the foot inward against pressure. When applying pressure as a partner, I trap the foot between two hands and have the athlete struggle to turn their foot inward against my resistance. During inward turns, the heel of my palm is pressing strongly against the bottom outside edge of their working foot.

Once the athlete has reached the limit of their ROM, release the pressure and have the athlete turn their foot as far outward as possible and then begin the new repetition from there. Be sure to apply steady pressure throughout the entire ROM. Three to five hard struggling reps is usually all that is required. I require the athletes work very hard here with a repetition generally taking 5+ seconds to complete.

Outward ankle turns are quite similar to inward ankle turns, however the pressure from the palm of the hand will now be applied to top outside edge of the working foot. Begin with the athlete's foot turned inward as far as possible (don't forget to maintain the vertical position of the foot) and then turn outward as far as possible. The same repetition range and tempo from inward ankle turns applies here as well.

As with all new movements, begin with only medium intensity and then gradually increase intensity over time to give the connective tissue time to adapt to the new training demands.

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