Ready to exercises.

 As you are in mind for to wind, you will slowly to correct figure, removing belly. Begin better with self massage Warm-up  hands from fingers till elbow, rub auricles and zones behind them, hair part of head, face. After warm by hands by all leg size, good trampling , roll by feet and doing squats .For warming-up you can run, dance, moving all body. If its hard, just to march, steps on the place, keeping for condition, pulse is a not more 2eral water or a few swallowing moves, warm neck by stroking . Slightly hits/sec, smile, and enjoy. Stretched, transfer to exercises, which will be your remedy for gastrointestinal organs for all life.

Bull.

Is a training beginning for digestive organs, that before a doing, like  and next exercise, put on the tongue a few salt grains, doing gulp of mineral water or a few swallowing moves. Warm neck by stroking. A slightly yielded by corpus to the front on breathe in incline head and strong press chin to the breast, after tension belly.For increasing blood flow, squeeze teeth, and tongue press to palate. That improves lymph flow, liquidating cough, cold. Calculate in mind till three, slowly and with breath in, relax, straightening, bending and maximally put head thrown back.An ending breathe in, again incline head, press chin to beast, breathe out. And so repeat from a 5 till 20 times, combine a move with breath and tension. Relax on breathe in, not fear for cough,its organism fighting from remains a cold ,smoking, or thyroid diseases.A sucess sign, if in neck deep staying warm, softening voice, speech will loud and clear. Exercise helping fighting from the second chin.

 

Disease by gardeners and tennis players.

 As these are kinds of aches very pulling and not comfortable on the elbow bend are often meeting in us, thus  welcome for consultation to the famous rheumatologist doctor ,and authors of  many books about a problems for supporting-mobility apparatus is Evdokimenko. 

1. And does a need individual speech about elbow ache, who is in risk of group?

Elbow for tennis player is second calling as second spreading diseases is epicondylitis, which having in a long turning pre shoulder with bending and bending our hand in elbow. Thus, these moves having in tennis players in wrong matching racket and defects in a hit technique.And , same repeating move characterising for massage therapeutist ,    mechanics, painters, picket fencers, masons, blacksmiths, as for  theirs a epicondylitis is stretching and inflammation of elbow tendons are professional disease. And in reactive gardeners with hoe, or dragging hard bags, or buckets are housewives a such epicondylitis is a not rare, especially in uniform  wear ligament apparatus.An enough a fast raise for heavy, jerk on itself, throw item is in result injuring move is hurt having .  And one day displayed, she can keep for weeks, months, that you are not healing, and strong discomfort he is feeling in a big tension or loading. And slowly in damaging place are happening degeneration for tension, as for a calculation the proliferation of connective tissue. And subconsciously protecting hand, a poor patient beginning involuntary redistributing loads. That leading to destroying biomechanic and with years provoking diseases of supporting-moving apparatus.

2. A how a self define disease?

A base symptom for epicondylitis is a hurt in a region of a small elevation/epicondyle/ to the close for elbow joint, and hurt increasing in resistance for wrist bending out back. In turning for pre shoulder by palm up, holding heavy items also increasing ache. And a taking cup from a table too problem. And  a most often people's  worrying,  a problem for bad feels, but not an ache. Externally elbow looking healthy, in calm not hurts, form of joint not changing, not red, not swollen, like in arthritis, analyses,  and x-ray tests not found, and moves in bending and bending out keeping not hurting. But if doctor tries maximally expand wrist on a clockwise in patient, fixing before an elbow, as put hand on the table, after offer for patient turn hand back, resistance overcoming for doctor, thus a fast ache will provide. . After a such functional test is a time to cure beginning.

 

But for peoples after 40 y.old to training for rhytmic and athletic gymnastic avoiding doing without doctor s allowing.

 And for you are matching usual gymnastic exercises, and run alternate with walk. And training with dumbbells, expanders, kettlebells are matching for males till 40-45 y.old, but for women's these ages useful as rhythmic exercises and exercises with different items as stick, jump rope as on fast temp.

Gymnastic exercises strengthening muscles and tensions, helping staying stronger and flexing,agile,and thus easy enduring fast changes for body positions. And just these moves with fast force tension for muscles, as for example a fast body turn, trying taking hard bag, or run for driving away a bus are in not trained peoples causes infarctus of myocard. Thus,  after 50 y.old doctors advising avoiding same loads. But on the last time is put ,that regular moves doing with a fast and strong tension of muscles allowing for organism is good to adapting. And these exercises improving blood supply of heart muscle and affecting preventing ishemic heart disease. Intensity of physical loading is on the gymnastic doing and by run, skies, rowing, and in doing other cyclic exercises is to define by data table.

 And on the swimming time a frequency for heart shortenings is must  be on 10-15 blows a lower for meaning , that showed in table. Train on 30-40 min for 3-3 times/week, and if higher on 60 min thus for 2 times/week. And in one train is combine gymnastic and cyclic exercises, as for example , in continuation  training for 40 min is for 20 min use gymnastic, 20 is for run, and an own mobility regime is to create that for 2 times /week training just rhythmical gymnastic or athletic or play in volleyball, but for 2 times are just to run, or swim.

Such regime for training allowing for peoples on till 40-45 y.old in 8-12 weeks lead a high/5/ level for physicial condition, and who is older, rise till 4 as a higher for middle level of physical activity.  And on the weekend not forger about rest behind a town as close to the lakes, forests, gardens, parks, as camping, tourists as by tents, walking, and bicycle, horse tourism.

Optimal pulse frequency is on the recovering training in middle /3 /level of physical condition.

 Age.

 20-29

. Training time duration/30-40 min. Duration training as on 60 min and more. 

             145-155.                                          130-140.

 30-39.      135-145.                                       120-130.

 40-49.       125-136.                                        110-120.

50-59 .        115-125                                              100-110.

60-69 .          105-115.                                             90-100. 

Meet spring without diseases.

 Spring is deceptive time of the year , sun is clear shining, warming, nature waking up as with buds, shoots , but  bacterias  ready attacking on our weak organism from winter. April-May cold is activity, as in weak immunity, children's  , adults, but how to avoid it, and enter in awesome plans, dreams , you must protect from cold with keeping preventing methods.

 Sun, hygiene, hardening.

And a few importance rules, which are on season between ignoring, that forgetting, as they are immunity keeping healthy as and organism.

Keep legs in warm, head same, in over cooling spasms of vessels a nose refectory happening, which is free gates for bacterias , infections, but about a wrap in clothes very warm till sweating, after you are blowing and cold will attack you.

 And in walk close mouth, breath with nose, where is breathing air warming and free from dusts parts, and viruses, that they are depositing on lashes inside for nose cavity.

Avoid staying, finding, where are lots of peoples having as in shops, transport, markets, more walk, less staying at closed place

Keep for hygiene, less touch to face, wash hands with soap as after walk, toilet, or removing trash, that 90 percent for infecting a cold happening through dirty hands mas through hands shaking, opening doors, who often washing hands are on 68 perc. less  affecting for colds.And  high risk if you are not washed hands with soap and touched nose or face. 

Visit spa, or fitness centre, physical loading strengthening resistance for organism to diseases.

Protect from stress, strong stress, or anxiety leading to immunity weak and spine hurt, thus cure stress, depression, and if you are often stressed, you are less suppress flu or cold.

 Sleep good, sleep good is on any time is supporting health, and in poor sleep are risks for sick a cold, Arvd, and less use sedatives , they are lowering immunity.

 Take supplements, vitamins, minerals, very benefit for immunity are selenium, Zn.

Hardening add, shower cooled, contrast legs pouring over are increasing for protection antibodies, but avoid addicting from this, that hard hardenings with cold water, swimming in pods on winter are exhausting organism reserves.

Add morning exercises, they are morning  ,that giving the best effect as before breakfast, just for 15-20 min are enough with favourite music, as she's giving energy for all day and work capacity,that manufacturing endorphins are hormones for joy. Begin to train with calm steps at room, after add exercises between a which you can to step, these are not hard complex for morning exercises.

1. Turnings. Stay, legs are on the width a shoulder, bending hands in elbows. Turn with wrists and feets for inside , four circles inside, after four circles back.

 

2. Circles with shoulders. Stand up, stable, put wrists of hands on the shoulders, doing big circles with elbows on calculating 4/in side, up, front, low/, after back, and same on calculating 4.

3. Goose. Stand up, doing inclines for head with neck bending to the front-back, look on the breast, slowly raise head, look up, avoiding thrown back head , that causing dizziness, after staying, turn head to the right/look on the right, look on the shoulder, and left , look on an  other shoulder, and not raising shoulders, incline head to the front, with ear touch  a shoulder, after a same to the left.

4.Mill. Stay, legs are together, straight hand in sides, corpus in incline are doing  corpus turns for ten times.

5. Swallow. Stay on four, support on the knees and palms, on breathe in move straight leg back, in breathe out attach back, every leg wave on ten times. Do not forget about balance!

6. Tension. Lie on the spine, on the floor legs are together, hands for body along, on the calculate one tension all body/ wrists squeeze in fists, feet pull on yourself-breathe in. On calculate two, relax is breathing out. Repeat 6 times. And its simple exercise, but affecting power on muscles and very effectivity for adults.

7. Cat. Stand up on four, good resting with palms and knees in floor. On one spine  maximally bending up/breathe in/, on two bend back is breathing out. Avoid a sharp moves, repeat are 4 times.

8. Knees, feets. Knead caprice shin joint: lie on the spine, care, doing circles with every feet to te right, and left, after pull toes from yourself and to yourself.After  manufacture knee joints, which are often worries on a bad weather, as in adults, bend every leg in knee and slowly bending put. And on the ending stand up and slightly sit, lead with knees to the right-left.

9. Squats. Sit on chair, wavery stand up, keeping straight spine and look before yourself.  Low, slightly chair touch, not sit on his a full, and again rise. And slowly doing 8-10  repeats.

Its  simple exercise increasing blood flow , and heart working better. Blood is spreading oxygen in cells, that normalizes metabolism. Running process for toxins removes, skin is rejuvenating, improving mental activity and memory. Physical exercises use for muscle and bone system, and for immunity, but a high his loads are lowering, thus doing exercises and fitness without addiction.

 

15. Exercise as super complex for the spine.

 Today such super complex need to an all without  exception.Take  dumbbells, weight selecting by a possible, and you need a feel tension. 3 kg- 1.5 on every hand will be optimally. Slightly legs bended in knees, low corpus, but not bend in waist.Shoulders  expand, but not   slouch. Pull up to breast are bend in elbows hands, alternating with stretching out hands with dumbbells in sides. 1,5 are weight of dumbbells on every hand. Elbows are  not lifting .3-4 series on 10-12 times are enough.

16. Boat. Lie on the belly, legs are separated, and doing raising hands up, and fixing position, and you are feeling as buttocks and muscles tension- are spine for extensors. 15-20 times , after are still 2 approaches.

17. Triceps pump.

lie on the belly, hands are for the body along, toes are on the floor. On the breast level bend hands in elbows and rest in the floor.Raise torse on the straight hands , legs are keeping in one position,  toes are pressed to the floor. Doing are 3 approaches on 20-25 times  and boldly wearing are frank clothes with opening spine.

18. Back push-ups.

Very simple and effective exercises for manufacturing triceps.Push ups you can from a table, chair, bed, or any other matching elevation. And on initial position. Sit on a floor with a spine to chair, straightened legs, toes are looking up. Move hands back, and rest with hands in chair. On breathe out wavily raise pelvis on stretched hands, on breathe in without jerks return to initial position, but here not low pelvis on the floor. Body keeping on weight, not  slouch, keep shoulders and breast are straightening.Keep light bend in waist in exercise doing.Keep body on weight for the leading maximal effect.Not raise for inertia  calculation, doing a jerk with hands.Wavily doing are all moves with corpus. Minimum ten times an exercise doing.

19. Dumbbells thrust to the waist.

And begin this to the waist thrust with reverse in chair. Base exercise pm the muscles forces manufacturing, which a matching for new. Improving posture, and manufacturing muscles of spine, shoulders. And chair helps you, or other elevation . Left knee put on the one chair edge , and with left palm reverse on an other her edge. Right leg here  is tight stays on the floor. Right hand   hanging down vertically down, spine is parallelly to the floor. Squeeze with a right hand a dumbbell.On breath in pull up her to the belt, wavily low her down, feeling as a stretching spine muscles.Floor for a not touch, 10-12 times  and you can change a side.

20. Bending out hands with dumbbells with reverse in chair.

Best exercise for triceps. And for boys adding sizes in hands and emphasizes theirs relief , for girls as form improves and fight hands flabbiness. Stand up with one knee on chair, with hand reserve from a same side for body support and balance. Slightly incline to the front, that corpus is having for floor parallelly. And with a second leg reserve in floor. And in free hand take dumbbell and bend elbow under straight corner. On breathe out bend out elbow back, and triceps here is maximally tension, and position for shoulder is fixed. On breathe out wavily return hand in initial position.10-12 repeats and change a side.

21. Jumping Jack.

Stand up, legs put on the shoulders width, hands  straightened, lowered by sides. Breathe in, and on breathe out do a jump. Separate legs a more widely in sides, and fast hands up over head and clap in palms.  After return back, doing breathe in. And on breathe out repeat jump. Check for breath and temp.  And calculate manage by claps.

 

Fracture against as to step easy.

Many patients in fracture are worry,that to stay in bed need within two months, but we can to restore a faster functions and healing.
As fallen, hit, injuried leg, as does it injury a true or tenbsion or fracture?
Open fracture is hard display, and closed without a displacement or into joint is harder to recognize, and his base signs are acute ache, edema, changing bone form, or joint, and you cannot to move this extremity, and somethimes hurt is not having, is a true reaction on the shock as in injury, thus here is not to be a hero, if you keep move such extremity,step thus are displacing for pieces of bones are rising and such fractures curing are harder. Thus in any risk for fracture call a doctor.
And many methods here are healing, as degenerating or forming a bone s corn, these are diatermia, ultrasound cure, ultraviolet, if doctor shared for bed regime thus you need take an own forces and cure.

Faster bone curing is cholesterol affects, thus are eating more jellied meat, strong broth, fat meat, eggs, bone brain, but cholesterol is a hit for heart till ishemia,atherosclerosis,therefore to these adding and benefit meal of vegetables, greens, tomatoes are raw, boiled.

And next helper for you is calcium, his abundant having in milk, Switzerland cheese, curd, and nuts, hazelnut, white cabbage, broccoli, petroselinum, green, carrot, beet, and quashes and use calcium shaker of peel boiled eggs are 40 clean, grind, add glass of fresh lemon juice, infuse for two days dark into, cool place, eat one tea.sp before meal.

Add exercises where doctors share this complex since a first day injury beginning.
As lie on the spine, alternately load for ten sec and relax legs muscles, hips, spine, belly, neck, hands, muscles in gypsum need in work, and short and relax are improve blood circulation, and metabolism and faster healing a fracture place, and muscle tissue not atrophying without a laziness ,that importance for adults.
Move fingers of gypsum hand or hand and more are better.
And alternately move with a free body parts, bend and bend out fingers legs, wrists,feet's, pre shoulders, knees and hips, and for rising a muscle load take easy dumping bells or wrist expander's.
Lie on the spine, stretch belly in breathe in and stronger absorb,like on breathe out.

And very hard is here as over spreading calcium in organism, after a hard fractures kidneys are bad, with salts and stones forming, and to prevent theirs try keep corpus on horizontal position, as in bed less lie, sit as put under spine are pillows, so in urinary having delay urea, as in pee, just you are not need, seems like, is often in injuries having thus use are  light diuretic is furosemid, furangin, cranberry leaf infusion.

Not warm are tensions.

As am sured ,that fresh injured, tensions are not warming, here is good apply cold,which helping in fighting ache, edema.And a few are not heard this, when recently my friend fallen out on the wetted floor, am not worked on this time, when other advised him to apply warm, as after grease a warming ointment and bandage. As he done these cure, and visited emergency room, as on x ray not found fracture, just tension, as problems happened in a bad first aid, as these warms always leading for aches,edemas, as blood current rising, thus you need in cold, as not keeping longer, frosts over are bad, as on a first hours apply better ice or cold compress, as more often, if cure is right,thus injury healing faster and less worries you.

What are risks for the stretching tensions.

As limiting mobility, as feeling non ability, and causing these are load long time and one time, injuries, but to acute and chronic traumatic tensions , muscles and tendons are having three levels for heaviness as first level is weak ache because of tearing a some tendons and tensions, 2 nd level are moderate ache,edema and non ability, third level is strong ache as because of tearing tension and non stability for the joint, as here are traumatic tensions damaging for tendons or connection for the muscle and tension.
As here are three heaviness for tensions are first is moderate, second in a weak damaged muscles,her ache shortening, 3 Th level is a full tearing muscle and tension with strong ache, and not ability shortening of damaged muscle.Over loads are often and not acute damages of soft tissue structures in results are repeating micro injuries, as same moves for the long time in sportsman's, musicians, drivers, sellers, and damaging for the tension apparatus display are tendinitis, tendinosis, tenosinovitis.Tendinitis is injury for tension, as disordering vessels as in acute, sub acute and chronic inflammation.
Tendinosis is not inflammatory atrophy and degeneration of tenders in tension, as tied in chronic tendinitis, leading to the part or a full tearing for tension.

As tendinitis for biceps shoulder muscle, is ache in a front part of shoulder joint, and raising in active moves in joints shoulder and less clear or absences in passive moves, as ache and in palpation of biceps tensions.