Everybody, no matter male or female, lifter or non-lifter, performance athlete or average gym goer, we all want and need good tendons and joints. Of course there are all kind of supplements, tips and tricks to take care of these.Today I’ll show you some basic exercises to strengthen the joints and tendons, but you need to make sure you allow your body some good recovery time!
1. Add squats to your workout.
One of the best ways to get the tendons in your legs strengthen is by doing a workout that includes a healthy dose of squats.
- To do a squat, stand up straight with your feet flat and shoulder-width apart and your toes pointed somewhat out.
- Slowly bend your knees and lower yourself as though you were attempting to sit in a chair. You want to lower yourself up until your hips are located lower than your knees.
- Maintain this position for ten seconds before going up.
- You may need to lift your arms out in front of you to act as a balance.
2. Do barbell squats.
If general squats are already a massive a part of your habitual, you could increase the burden you squat via doing barbell or dumbbell squats in which the burden is held on the shoulders and a limited range of movement is used.
Use a power rack to set the barbell top just below shoulder level, brace the bar across the shoulders in the back of your neck, elevate off the rack by way of pushing together with your heels and straightening your torso, then do a partial squat starting at most effective approximately 4 inches (10.2 cm).
3. Do daily heel drop exercises.
Heel drops are simple exercises that just need a little time and no gym equipment at all, and they’re great for solidifying Achilles tendons.
Stand on a raised surface such as a step with the balls of your feet on and your heels off. Rise all the way up on your toes, and then gradually lower your heels as far as you can and maintain this bottom position before rising again.
4. Do sets of behind-the-neck presses.
This is an exercise that is great for strengthening triceps and shoulder girdle tendons. Make use of a power rack to bring a laden barbell onto the shoulders as with as barbell squat.
With your feet right under your hips, bend at the knees just a few inches, and then converse direction with force to straighten out and lift the barbell to full extension above your head.