Exercitii Pentru Genunchi cu Greutati Pentru Glezna

Multi oameni, de la tineri la in varsta, au artrita la genunchi.

O greseala comuna pe care o fac multi oameni e ca fac exercitii cu greutati care forteaza muschii din jurul genunchiului.

Exercitiul acesta se face fara mare efort.

Ataseaza greutatile de glezna si balanseaza piciorul inainte si inapoi, fara a face mare efort!

Faceti exercitiul de 3 ori pe zi, cate 3 minute. Daca puteti tolera, faceti mai mult de 3 minute.

Exercitii Pentru Genunchi – Exercitii pentru rotula

In acest video vei vedea o miscare simpla pentru a mobiliza si lubrefia articulatia genunchiului.

Daca nu intelegi in Engleza, voi traduce pe scurt cele mai importante puncte:

In mod ideal, rotula trebuie sa se poata misca cu usurinta in 4 directii (8 sensuri):

De sus in jos si de jos in sus

De la stanga la dreapta si invers

De la stanga jos in dreapta sus si invers (pe diagonala)

De la dreapta jos la stanga sus si invers (cealalta diagonala)

Cum sa practici acest exercitiu:

Vom incerca sa facem rotula sa isi recastive mobilitatea in toate directiile.

Intindeti piciorul in pozitie cat mai relaxata, pe o suprafata dreapta ca o banca sau un pat mai ferm. (2:25)

Intai, verificati ca rotula se poate misca de jos in sus si de sus in jos. Incercati de 3 ori in fiecare sens (3 ori in sus si 3 ori in jos)

Apoi, incercati sa o miscati de la stanga la dreapta (3 impingeri ferme) si de la dreapta la stanga (3 impingeri ferme) (3:00 minute in video)

Daca rotula nu se misca intr-o anumita directie (in video, la 3:13). atunci impinge ferm, scurt de 3 ori in acea directie. Prin impingere, o eliberam ca sa se miste mai usor.

Acum incercati sa o miscati din dreapta sus catre stanga jos si invers (pe diagonala). Iarasi, daca nu se misca, impingeti directia aceea scurt si ferm de 3 ori.

Incercati si pe cealalta diagonala. Impingeti ferm daca nu merge. Daca doare, nu insistati.

Scopul e sa puneti rotula in miscare. Cand spatiile, santurile prin care se misca rotula, sunt blocate, si apare inflamatia, odata cu durere cand indoiti genunchii.

Cand eliberam rotula ca sa se miste cu usurinta, restauram pozitia ei naturala incat muschii de deasupra si dedesuptul rotulei sa o miste in pozitie cat mai corecta.

Nutrition, Exercise and Other Good Stuff Coming Up

In the next few weeks and months you’ll see more of this stuff on tudorpangal.com


In the past few years I’ve tweaked and perfect some of my favorite recipes. Now they’re worthy of being shared with the world. 😀

What’s even better, they can be used as templates for building healthy, nutrition-rich meals.

Watch this space.

Hey There, Stranger!

Let’s make sure we’re not strangers anymore.
I’m Tudor, and once in a while I come back here to write.
In fact, that’s exactly what I’m doing right now.
So let me give you a summary of what you’ll find in this blog, which is pretty much a reflection of the areas that I’m passionate about.
If you’re interested in fitness, it’s likely that you’ll find a section on that topic on the home page menu.
You’re going to find current experiments goals and other stuff I’m working on at the time.
I’ll also add resources that I’ve tested on myself and I believe in. So for instance if I’ve read a fitness book and I’ think my readers might benefit from it, you’ll find it in the fitness category. Sam goes for equipment, gym reviews and workout videos.
I’m going to include a section on meditaion and mindfulness.
So if you’re into that kind of stuff, head over there.
No, I won’t try to sell you on using scented candles and chanting OM or anything of that sort.
Instead I’ll share the stuff that worked, oir is currently working for me.

Nutrition. I might call this one “Food” simply because it’s a lot more appetizing.
Whenever I hear “nutrition” I think if calories, macronutrients and boring apps lilke my fitness pal.
“food” sounds a lot more exciting and sexy so we’re gonna stick with that.

And of course since I’m running out of ideas, you’re going to find a section of random thoughts called “stuff”.
I could have put something wordy there but I didn’t feel like it.
So hopefully this is the beginning of a beautiful friendship.
If you like what you see here, sign up for my newsletter. Or just come back here once in a while.
Who knows, you might find more stuff when you come back.

Dragon Flyes [Video]

Doing a few reps just to see if I can.

This is not part of any workout routine; I find the exercise kind of hard on the back, and not very beneficial for smoeone like me.

It’s just cool to know that I can do it and show off for a bit.