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Take care of your joints with the laws of rotation
Table of Contents
1. Which gives us rotations in the joints
Introducing rotation causes the joint to become compact and stable by removing the loose from the joint pouch, resulting in less force and, of course, an increased risk of injury with greater weights. However, any such exposure to the body may eventually end in failure. In order to stabilize the shoulder and hip joints, it is necessary to get rid of loose by twisting the limbs in the joint. Not using it during exercise will cause the body to be in a stable position, but in terms of biomechanics and muscular dynamics it will be ineffective.2. Rotation one: twisting your feet into the floor
In this rotation, the feet should be directed outward rather than inward! The simulation of the feet turning into the floor allows you to involuntarily tighten most of the muscles of the lower half of the body, thereby maintaining a stable posture and placing the joints in a safe position. So you should not rotate your feet outward, but simply subject them to a similar rotational force. This is the basic principle of stabilizing your lower half.3. Rotation two: directing the knees outwards
Few people realize that this isn't just about ensuring that the kneecaps are securely positioned. This method, along with the above-mentioned method of twisting the feet into the base, makes it possible to work effectively to stabilize the lower parts of the body. It is very often advised in the gyms to keep the knees outdoors during the exercises mentioned above. The rotation of the outer knees creates rotational force and forces the tension of the muscles responsible for stabilizing the hips, knees, and joints. Another important principle is to maintain the stability of the lower half of your body when performing, among other things, stretching and stretching.4. Turn three: twist your hand into the floor
In order to perform the outer rotation of the shoulders correctly, the right hand should be rotated in the ground according to the movement of the clock directions, while the left hand must be turned in the opposite direction to the direction of the watch directions. This rotation allows for the stabilization of all the joints of the upper extremities, i.e. the shoulder, elbow and wrist. It is very important that the shouls are stable because this joint is very delicate and susceptible to rotation. During this movement the hands remain stationary, and the description of their position on the ground is intended to help in visualizing and creating an adequate working force in the arms.5. Turn four, break the bar
To do this rotation, you have to grab the rod and produce the force as if you were going to break it. The word "rod" has been very popular in strength sports for decades. A rotation called a rod-breaking rotation is designed to generate rotational force in the shoulder joints. Again, the left hand tries to make a rotation opposite to the movement of the clock hands, while the right hand makes a turn that is consistent with the motion of the watch hands. So if you want to take care of the safety of the rod, an active attempt to exercise it creates the force necessary to maintain joint stability.6. Stabilization of the hips, knees and joints in the pill
Push the feet tightly into the ground. Create a force to try to stretch the floor outwards. Perform an outward rotation of the feet (i.e. rotate the right foot in the direction of the clock strokes, and the left foot opposite to the movement of the watch strokes). Rotate the knees outward.7. Stabilization of the shoulders, elbows and wrists in the pill
In stick exercises, the force should be produced as if the stick were to be broken. At all types of pumps, try to rotate your hands in the base (right hand in the direction of the clock moves and left hand in opposite direction to the movement of the watch moves). Try to keep your elbow close to the torso.
