Ligament and tendon training: a set of exercises for strength endurance

The strength and endurance of a person depends not only on muscle mass, but also largely on the development of ligaments and tendons. These are the same anatomical components as bone tissue. They are the basis on which muscles grow. How much it is developed and strong depends on how much mass can be built up. In the article, we will consider how to train ligaments and tendons.

What it is?

Ligaments are elastic connective tissue between the bones. Their function is to maintain the joint and prevent it from moving in the wrong direction.

Tendons are the joints between muscles and bones that serve as conductors between these tissues.

In the composition of both, there are elastic and collagen fibers. Thanks to the former, these fabrics are characterized by extensibility, while the latter provide their strength. Moreover, the collagen component predominates in the ligaments. During the movement of the fabric tend to stretch. That is why regular training of ligaments and tendons allows them to develop, achieving better elasticity, and hence mobility.

How to do gymnastics?

When performing a set of exercises to strengthen the ligaments and tendons, there is a lack of synchronism in the development and adaptation of muscle tissue. This is because it lends itself to training faster than the slowly adapting ligament-tendon complex. Therefore, it is important to consider this point to avoid personal injury.

When training ligaments and tendons, the following recommendations should be followed:

1. During training with a chain, it is important to remember that the object of development is the body, so you need not to tear the inventory, but to create a dense power wave.
2. Breathing should be even and calm, movements - smooth.
3. You can not be nervous when performing a set of exercises. This is the only way to avoid headaches and overstrain.
4. Each exercise is performed from one to five times, a break between them - 30-90 seconds.
5. If there is a rapid heartbeat, shortness of breath or physical discomfort, it is recommended to pause, calm down and only after that return to training.
6. You need to start exercises with small stresses. Gradually move on to longer and more complex movements.
7. The full complex is performed at least twice a week and no more than an hour.
8. In order to prevent stretching of tendons and ligaments, it is important to perform a quality workout with exercises for the back, arms and chest.
9. The load is increased in stages, observing the technique of performing the elements.
10. It is useful to include supplements that strengthen the ligaments and joints in the diet.

Chains Exercises

Alexander Zass is a famous athlete and strongman who developed a special training system with chains and bags. In his opinion, strength is not in the muscles, but in the ligaments and tendons that are at the base of the muscles.

He was never distinguished by a large physique. However, the demonstration of his power is amazing. He is able to break chains and break horseshoes, bind metal rods and restrain horses rushing in different directions. He knows exactly how to strengthen the ligaments and tendons, and offers for training a set of exercises developed by him.

To do this, you should purchase chains in the store and attach handles to them, as well as removable loops from belts for stopping the legs. The length of the projectile is equal to the distance from the floor to the tips of the fingers of the arm extended upwards. At the initial stages of training, the chain can be replaced with a band expander. Before you begin the implementation of the elements, it is important to warm up and normalize breathing.

Next, we will consider how to strengthen the ligaments and tendons according to the method of Alexander Zass.

Isometric Hand Exercises

The following complex is proposed to achieve this goal:

1. The end of the chain or expander is held with one outstretched arm, with the other bent at the elbow joint, it is stretched. Then the position of the hands is changed. The force should come from the chest and deltoid muscle.
2. Hands raise overhead a little wider than shoulders and begin to stretch the chain, as if trying to break it. The effort comes not only from the limbs, but also from the shoulder girdle and chest.
3. The hands are positioned behind the back so that the elbows are down, and the hands are above them. With effort from the triceps, the chain or band of the expander begins to stretch.
4. Arms bent at the elbows are positioned in front of the chest. With the force emanating from them and the muscles of the chest, the chain is stretched.
5. The arms are extended behind the back, the elbows are directed in different directions, the thumbs are turned towards each other. With the tension coming from the triceps, as well as from the pectoral and latissimus muscles, a chain or expander is stretched.
6. On exhalation, a shell is wrapped around the chest, and on inhalation they are trying to tear it with the pectoral and the broadest muscles.

Isometric exercises for legs.

The following complex is proposed for training the ligaments and tendons of these parts of the body:

1. The feet are placed inside the leather loops and stretch the chain, straining the muscles of the trapezium and arms.
2. Pulling the chain over the outer part of the thigh, pulling it down, using the back muscles and the deltoid. The thigh also strains.
3. Hold the chain with one foot behind the loop and stretch it up with an adjacent hand. The tension comes from the biceps.
4. Position - palm rest on the floor, as during push-ups, the chain is thrown around the neck and placed between the palms. The body is strained, trying to break the chain with the help of deltoid muscles and triceps.

Dynamic exercises

This complex is carried out using another shell - a bag with sawdust or sand, depending on the preparation of the athlete.

The list of exercises is as follows:

1. Standing straight, feet shoulder-width apart, the athlete crouches and raises the bag to his chest. It straightens up, holds the position for several seconds and puts the weight on the floor.
2. Standing straight, heels are brought together, socks apart. The bag is placed on the chest and crouched, then it is lifted above the head, arms extended up.
3. The projectile is placed on the shoulder, lifted up and rotated twice on an outstretched arm.
4. Lying on your back, with the bag behind your head. Hands lift it, put it on the chest and make a bench. Then they return to their original place. It is necessary to do 10-15 repetitions.
5. Lying on the back, the bag is placed on the feet and lifted up 10-15 times.

Static training

A set of exercises for strength endurance must necessarily include the following elements:

1. The bar is taken over the shoulders and lifted on toes. It is necessary to maintain balance as long as possible, at least 60 seconds. During the execution of an element, all muscle groups, ligaments and tendons are involved.
2. The barbell is lifted on shoulders and squats, keeping it in balance.
3. Perform single exercises with a weight that the athlete can hold.
4. Repeats with a very large mass, loose or in Smith's simulator. For their implementation, the assistance of two assistants is necessary to raise the projectile up.
5. Holding the bar while lying as long as possible. Bending of the arms or knees is allowed.
6. Performing exercises with a large weight in a shortened amplitude.

Implementation Tips

Tendon and ligament exercises should be performed in accordance with certain rules. This will protect against injuries and sprains. Athletes are worth listening to the following recommendations of specialists:

1. Ideally, a set of exercises is performed every other day. Each element is repeated 15-20 times in 2-3 approaches.
2. Training with a lot of weight should be carried out under the supervision of a trainer who will choose the right weight.
3. To protect the knees and tendons, it is recommended to use special dressings.
4. The order of exercises must be regularly changed, for example, in one workout, the back-arms-legs scheme is used, and in the next lesson, triceps-back-calves are used. Thus, the tissues become elastic and less prone to injury.
5. Doing exercises does not completely make it possible to increase the number of repetitions and make tendons more resilient.
6. In the presence of injuries and damage, classes are carried out with the help of an expander. It allows you to properly distribute and control the load on the body.

Deadlift: a technique for women

Many representatives of the weak half of humanity also dream of seeing themselves as strong and hardy. For them, it is proposed to perform exercises with a barbell:

1. The legs are slightly wider than the shoulders, slightly touching the neck.
2. Leaning over, they take up his hands. For beginners it is better to use a mixed grip.
3. The back is in a neutral position, the shoulder blades are brought together, the legs are bent, the head is straight.
4. Taking a deep breath, they tighten the abdominal muscles and, slightly straightening the legs, tear the bar off the floor.
5. The hips are pulled back and, holding the projectile close to the legs, raised to the level of the hips.
6. When the body is at the top of the thrust, the hips are pushed forward, and then lower the bar down.
7. Start the exercise with 3-5 repetitions of 2-3 approaches.

Most women mistakenly believe that weight training is exclusively for men. However, the inclusion of power traction in the complex for the weaker sex has several advantages: it effectively burns fatty tissue, improves metabolism, allows you to acquire beautiful forms, relieves back pain, tones your muscles, and corrects your posture and position of the pelvis.