Врач спортивной медицины и мануальный терапевт Наталья Лабазова рассказала о последствиях 50 повторений упражнения «выпады» каждый день. По ее словам, для здорового человека это является нормальной, не избыточной нагрузкой, передает РИА Новости.
Специалист раскрыла технику выполнения. Ноги следует поставить на ширине плеч, затем одна выдвигается вперед и сгибается в колене под углом 90 градусов. При выпадах вперед работает четырехглавая мышца бедра или квадрицепс, большая, малая и средняя ягодичные мышцы, голень, а также поперечные и косые мышцы живота.
Лабзова пояснила, что само по себе упражнение навредить не может, поскольку по биомеханике похоже на подъем вверх по лестнице, но при этом оно дает нагрузку на коленные суставы, поэтому начинать надо с малого: по десять раз на каждую ногу.
«Выпады сильно нагружают коленные суставы. Эту нагрузку можно несколько снизить, акцентируя внимание на работе ягодичных мышц, которые являются вспомогательными при движении, — чтобы перемещение происходило не только за счет квадрицепса бедра», — порекомендовала врач.
Ранее врач-диетолог Людмила Денисенко рассказала, что вода, картофель и орехи могут облегчить состояние при головной боли. Она также призвала страдающих от головной боли пить имбирный чай, который обладает противовоспалительными и антигистаминными свойствами, и употреблять в блюдах кайенский перец.
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Новости весь мир сегодня на 3 января 2022 года
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