If you actively go in for sports, run, do not disdain strength training, then, as they say, plus you in karma. If you add to all this and even 5-10 minutes of daily light stretching, then it’s generally great. However, this is not all. It would be nice to dilute your strength training with special exercises to strengthen the ligaments and tendons. This is a very important point in bodybuilding. They in fact somehow participate in all exercises. On the strengthening of ligaments and tendons we will tell today
What are the tendons?
Tendons consist of connective tissue and are organic cables, through which muscles are attached to bones. Due to its structure, the tendons are very strong, but they do not stretch well.
Between muscles and tendons there is no clear border separating the muscle tissue from the tendons. Instead, there is a transitional region – a tendon-muscle zone in which the muscle fibers and tendons merge into a single whole. Only at the very end of this zone the ligaments finally turn into white cords connecting the muscles to the bone, and this transition point is the weakest link in the entire system.
An easy trauma with rupture of several fibers delivers very unpleasant sensations, and in case of complete rupture surgery and physiotherapy are necessary.
But there is good news: due to the fact that the border zone is well supplied with blood because of the proximity to the muscles, the trauma heals quickly enough. Almost as fast as the muscles recover.
Bundles are dense strands of connective tissue that connect bones to each other or hold the internal organs in a certain position. By function, the ligaments that strengthen the joints of the bones, the braking or directing movements in the joints are distinguished. There are also ligaments that ensure the maintenance of a stable position of the internal organs.
As a rule, for athletes, the main problem is the Achilles tendon and knees.
Achilles tendon or heel tendon – this is the most powerful and strong tendon of the human body, can withstand thrust to break up to 350 kilograms, and in some cases even more. Despite this, it refers to the most commonly traumatized tendons.
In order to avoid trouble with the tendons, they need to be strengthened.
George Joetwatt Complex
Today, few remember George Jowatt. At one time he was one of the leading experts in the field of physical culture. His book “The Path to Power”, written in 1926, is still one of the best “textbooks” in bodybuilding and weightlifting. A few years after the publication of this book, Joett helped a young man named Joe Wyder to publish his first magazine – “Your body.”
Bodybuilders often force their muscles to work beyond the “failure” with the help of step sets, supersets and other shock techniques. But over-intensive methods not only do not strengthen ligaments and tendons, but rather act destructively.
How can this be avoided? Choose several effective Joetwatt techniques
If you are working on a specific muscle group once a week, do exercises with a “trimmed” amplitude on each workout. If twice a week – on one workout, and the next spend in normal mode.
Let’s say you open a “chest” workout with a bench press lying down. This is just the case when the first exercise of the complex can be replaced by a heavy “shortened” bench press. The amplitude of the movement is ultra-short – 10 cm for an athlete of medium height, about 12 – for a tall one. Your task is to “hold” the bar through the last section of the bench until the weight is fixed on the right hands.
From the complex for the back, “strike out” your two normal exercises, and instead put a “shortened” stanovaya pull and traction.
The power thrust is done like this: go down to the squat in front of the bar, grasp the bar with the grip on top just above the shoulders. Keeping your back straight, you get up from the squat almost to the full straightening of the trunk. Further movement is like pulling in front of you.
From time to time, replace the bench press with a “shortened” version. Start somewhere with half the amplitude and squeeze the bar up until the arms straighten. Do 5 sets of 3 repetitions, increasing the load on the principle of the pyramid.
Heavy lifts of the bar to the biceps, replace with “shortened”.
Starting position – as with the usual rise: here the movement upwards is reduced.
Instead of the usual sit-ups, do squats a quarter (amplitude – 10-12 cm). Squat and with the barbell on the shoulders, and on the chest, the number of sets – 6, repetitions – 5. Load the increase according to the pyramid principle