Introduction:
Arthritis is one of the most common medical problems in the United States , which affects one out of every seven people , and there are more than 100 types of arthritis cases which are different causes , symptoms and treatment methods .
Include the warning signs of arthritis as follows ( the symptoms of arthritis) : -
- Swelling of the joint or more.
- Morning stiffness constant .
- One recurring pain in the joints.
- Inability to move the joint normally .
- Clear redness and warmth in the joint.
- Accompanied by joint pain unexplained cases of high temperature or low weight or weakness.
When the appearance of any of these signs of newly and lasting for more than two weeks, must be medically evaluated immediately.
It is important to distinguish rheumatoid arthritis from the aches and pains simple Karomatesm for treating the situation correctly .
And inflammation of the joints caused by the scourge of the joints or torn , as is the case with inflammatory osteoarthritis , or hurt , or joint inflammation , infection, injury , or for some other reason is unknown, but the arthritis is used to refer to the most articular ills .
Rehearsed :
With time shows that the practice is probably the most effective way to deal with the symptoms of arthritis , and must be carried out regularly exercises to feel better , so you should consult a doctor to direct a regular exercise program complies with the special need .
In general, you want to maintain a good physical condition a day , and that means maintaining the flexibility of the body and its strength and its ability to endure , and this is what will protect joints from further damage and maintains استوائها and relieves stiffness and pain.
There are different types of exercises to complete the objectives of several Vzayadh flexible joint, working exercises scope of movement (tensile Latif) to move the joint from one side to the other, however, that in cases of inflammatory osteoarthritis sharp may cause these exercises pain in the joint, therefore, do not continue to exercise beyond the limits of pain without the advice of a doctor or physicist .
The move muscle groups and wide for 15 to 20 minutes is the best way to practice aerobically in order to strengthen muscles and increase their endurance, and a sports hiking, bike riding , swimming and dancing are good examples of Aerobic Exercises that occur pressure mild to moderate arthritis.
In case you suffer from excessive increase in weight, increasing the difficulty of movement , as practiced gravity pressure on the back and hips and knees and feet , one of the most prominent areas that catch pneumonia osteoarthritis , and the fact that there is clear evidence that being overweight cause inflammation skeleton a landmark , but that obesity leads to worsening of symptoms significantly.
And you'll find at the end of this article a detailed explanation about the exercises supported by pictures
The most prominent forms or types of arthritis :
- Inflammation osteoarthritis or arthritis bone
The reason tension:
This disease is known to the general public " detailed roughness ," and the most vulnerable joints of the disease is hip , followed by the knee joint .
Combined بالبلاء and natural tear of the joints ,
May be due to an imbalance of enzymes , and this case are common in people over fifty years of age,
Are rare in young people unless the joint is injured harmless
Basic symptoms :
Pain in the joint after use
Discomfort in the joint before the change of weather or during a change
Swelling and lack of flexibility in the joint
Blocks bone at the joints of the fingers
Common pain with redness and warmth in the joint sometimes
The seriousness of the situation :
Is serious usually , but do not go away with that pain may appear and disappear , and are consequences to crash detailed in rare cases, would joints certain Kalork and knee to deteriorate to the extent the need for surgery commutative , and leads the age factor a key role in it.
For more information, please visit the following link
http://www.tbeeb.net/a-809.htm
- Rheumatoid Arthritis
The reason tension:
Is one of the most common types of inflammatory arthritis common, and evolve this case , between the ages of twenty and fifty , and probably result from the immune system attacking the tissue lining the joint
Basic symptoms :
Pain and swelling in the small joints of the hands and feet
Soreness or stiffness , especially in the morning and after rest periods
And pain and swelling in the joints during the hottest the first Nuba Dhirtha the
The seriousness of the situation :
Are the most common types of arthritis in multiples , often cause this case distorted in the joints, as some people suffer from sweating and high in the heat Asahbhma the loss of muscle strength associated with the affected joints , and often this case with chronic they may appear and disappear
Infectious arthritis or arthritis الصديدي or arthritis caused by infection :
The reason tension:
Injury occurs as a result of infection and infectious agents include bacteria , fungi and viruses , and that will result from complications sexually متناقلة diseases , as they may arise in anyone .
In some cases, it is the only place detailed infected the body , although it is in cases of joint infection occurs as part of a broader infection affecting several parts of the body such as occurs in Lyme disease.
Basic symptoms :
No symptoms are severe or long-lasting , and in adults up most of the bacterial infection to the blood coming from the joints
Pain and stiffness in the joints is usually one knee , shoulder or hip or ankle or facility or finger or wrist
The surrounding tissue is warm , red and swollen
Chills and fever and weakness or fatigue
Can be combined with a rash
Nausea
The seriousness of the situation :
May your doctor siphoning off some of the liquid from the detailed analysis of the laboratory , as it may be some tests in search of infection with blood , usually check Aldadat vital eliminate bacteria , and rarely used antivirals because most viruses are difficult to eliminate drugs and because of viral infections that afflict arthritis often go away on its own.
In most cases, the diagnosis and treatment interpreters for joint infection to heal fast and completely.
Your doctor may recommend physical therapy to ensure Astaadtk of movement and strength of the joint .
This situation if not addressed may be damaged bones and joints and surrounded by tissue damage in full , and in severe cases of joint damage may need surgery to rebuild the joint.
For more information , please visit the following link
http://www.tbeeb.net/a-807.htm
- Gout
The reason tension:
Crystals in the joint consists of acid Aleuric , and most of the injured are men over the age of forty
Basic symptoms :
Sharp pain suddenly hits a detailed and often one is located at the base of the big finger
Swelling and redness
The seriousness of the situation :
Cause severe bout can be treated effectively , after the end of the Nuba detailed usually returns to its natural state , is that the seizures may recur and may require preventive treatment to relieve Alawrak acid levels in the blood
For more information about gout , please visit the following link:
http://www.tbeeb.net/a-793.htm
Include other types of arthritis : -
- Psoriatic arthritis , that occurs at infected بالصداف , especially in the joints of the hands and finger joints of the feet.
- Reiter 's syndrome transmitted through sexual contact and is characterized by pain in the joints and discharge from the penis and painful inflammation of the eye and skin rash
- Alksti spondylitis , which affects the joints of the spine and in advanced cases cause severe stiffness in the back bone
Drugs that removes the discomfort of arthritis :
Here are the most prominent types of drugs and medicines prescribed and non - prescribed for use in cases of osteoarthritis inflammation .
· Aspirin : the amount of a role in the treatment dose , the one who needs a doctor determine the appropriate amount of the patient, and can relieve pain to take two tablets every four hours , the patient may feel the need to continue taking this dose for one or two weeks in cases of inflammation.
· Acetaminophen : acetaminophen non - prescribed drug relieves pain as much as aspirin does , which is less likely to influence on the stomach , which does not help in cases of inflammation, but since the joints rarely be inflamed in cases of infection , osteoarthritis is a convenient option in most cases.
· Nonsteroidal anti -inflammatory steroid - containing : effectiveness equivalent to the effectiveness of aspirin may be less side effects is it's more expensive , and the daily dosage less than aspirin .
· Corticosteroids : It is more like a hormone produced by the adrenal gland , working to reduce inflammation , and there are twenty species of corticosteroids most commonly used is prednisone , and the fact that doctors do not prescribe corticosteroids for cases of osteitis hinge, but they may be baptized incidental to injection drug containing cortisone in the infected joint acute , since the repeated use of the drug would accelerate the progression of joint disease may not exceed the number of two or three injections a year.
Warning:
A lot of painkillers and anti-inflammatory drugs can irritate the lining of the stomach and intestines causing قروحا and even bleeding with long - term use .
Consult a physician that you are using nonsteroidal anti -inflammatory steroid - containing or aspirin regularly for more than two weeks for the treatment of joint pain , and there is a new class of drugs called cox-2 inhibitors would be less damaging to the stomach .
And other ways to relieve the pain :
Consult your doctor Ooualemhenne physicist on ways of healing the following :
· Heat : able Trechah muscles surrounding the joint is painful , superficial and can be used over the warm water or paraffin bath or electric mattress bags are hot or heat lamp , but caution must be taken to avoid burns . To force heat deeper , the doctor can be used physicist diathermy or short ultrasonic wave.
· Cold : touch a topical anesthetic , they also relieve muscle spasms . And served cold bags when you feel pain in your muscles after remaining in the same position in order to avoid pain .
· Splints : assigned weak and painful joints and protected during the work, and provide them with a sound position at night which helps a restful sleep , but that would splinting continuous ease the flexibility of the joint .
· Relaxation techniques : including hypnosis and visualization and deep breathing , muscle relaxation and other techniques that can relieve pain .
· Other techniques : Light Kaltmarin influence and Weight Loss and means Calendar ( shoe Killanat ) and auxiliary tools in the BIOS ( Kalasa bars and walking ) in addition to strengthening the muscles and relieve pressure on the joints and thus relieve pain.
Joint protection :
Allow " body techniques " sound for a person to move with a minimum of stress. Your doctor may suggest physical or occupational adoption of techniques and equipment to protect the joints and relieve pressure and kept the pressure and save energy .
And modifications that can be done :
· Avoid constipation movements that strain the joints of the fingers . For example, instead of hand - held bags can choose bag with shoulder strap . Use warm water to open the lid of the jar and press Bkivk to open or use a private key , not Fl joints or used violently.
· Distributed the weight of the thing that carries on several joints . Use both hands , for example , to raise as much as heavy , try using a walking stick.
· Take a break periodically to relax tight muscles .
· Baptize during the day to use your muscles stronger and focused on the joint petition . Not pay Baba glass with your hands , but it اتكئ to open it. To pick up something from the ground, lean on your knees and Qrvs with keeping the back straight .
· There are special tools to facilitate the process of constipation things , available to Tzerar of t-shirts and culinary use . Contact your pharmacist or health counselor to provide you with information about how to obtain them .
Do not be fooled did not prove effective treatments
Statistics show that one out of every ten people are experimenting not proving effective treatment reported suffering symptoms of harmful side effects . The following are some of these allegations popular misconceptions :
- Cod liver oil " greased " joints Mutaisph , it may seem so logical : but that the body deals with cod liver oil as any other type of fat , which does not come of special benefit to the joints , and even such a type of oil , if it is consumed in large quantities can lead to poisoning of vitamin A and D.
- Some foods cause " allergic inflammation of the joints " : there is no evidence that caused by food allergy causes inflammation in the joints , as it is not possible to relieve arthritis via avoid eating tomatoes or other foods .
- Fish oil reduces inflammation : Indicates the research conducted on the rheumatoid arthritis that the fatty acids Omega _3 located in fish oils may reduce inflammation in a simple and temporary. This discovery is true , but we do not recommend the use of fish oils extensions , as the patient needs for about 15 capsules a day , Doctors do not know whether this amount is safe. As lower doses , it is useless .
The treatment of arthritis work out :
Exercises for the treatment of arthritis :
Can exercise sports that slowing of Tfaqk inflammatory conditions hinge, but there is no A program unite can fit for all, Valtmarenat must be designed according to the needs of each person to prevent injury upset or aggravate the case of arthritis has , ask your physiotherapist to provide you with specific exercises suit your status check you the greatest benefit .
The exercises of inflammation Alinvasl patients are divided into three categories , namely: -
Category I: flexibility exercises :
They exercise daily movement مصصمة to improve the property and maintain flexibility .
And operating flexibility exercises to tighten and elongation of the muscle groups may help your body more control and flexibility .
Flexibility exercises as well as useful in warming up and cooling after training , it helps to tighten the muscles that have been shrinking during other forms of training or another since training I 've done .
And operating flexibility exercises to improve the ability of your muscles to recover after exercise .
If I did flexibility exercises quietly they help prevent cramps.
Some people find it difficult to keep Bmronthm with age .
And to maintain flexibility may help you keep your strength and your ability to perform daily tasks without injuries .
A form of yoga exercises flexibility exercises .
( (See images below to discover the simple stretching exercises that you can perform every day ) )
Triceps muscle:
- Sit or stand upright and your right arm behind your lower back while making level in the highest possible level and behind the back.
- Hold with a towel in your left hand brominated
- Raise your left arm the top of your head
- And then bend the left elbow so that the left arm along the back
- Catch your right hand on the towel
- Flexible hands together
- Keep the traction for 10 seconds and then relax
- Invert my arms and repeat what I did
Back down:
- Lie on the surface of your back
- Bend your knees and your feet toward your buttocks slid
- Catch the thighs and pull your knees toward your chest to make a bit of a basin on the floor
- Keep the tensile developed for 30 seconds
- Straighten your legs slowly, and reciprocally
Arthritis is one of the most common medical problems in the United States , which affects one out of every seven people , and there are more than 100 types of arthritis cases which are different causes , symptoms and treatment methods .
Include the warning signs of arthritis as follows ( the symptoms of arthritis) : -
- Swelling of the joint or more.
- Morning stiffness constant .
- One recurring pain in the joints.
- Inability to move the joint normally .
- Clear redness and warmth in the joint.
- Accompanied by joint pain unexplained cases of high temperature or low weight or weakness.
When the appearance of any of these signs of newly and lasting for more than two weeks, must be medically evaluated immediately.
It is important to distinguish rheumatoid arthritis from the aches and pains simple Karomatesm for treating the situation correctly .
And inflammation of the joints caused by the scourge of the joints or torn , as is the case with inflammatory osteoarthritis , or hurt , or joint inflammation , infection, injury , or for some other reason is unknown, but the arthritis is used to refer to the most articular ills .
Rehearsed :
With time shows that the practice is probably the most effective way to deal with the symptoms of arthritis , and must be carried out regularly exercises to feel better , so you should consult a doctor to direct a regular exercise program complies with the special need .
In general, you want to maintain a good physical condition a day , and that means maintaining the flexibility of the body and its strength and its ability to endure , and this is what will protect joints from further damage and maintains استوائها and relieves stiffness and pain.
There are different types of exercises to complete the objectives of several Vzayadh flexible joint, working exercises scope of movement (tensile Latif) to move the joint from one side to the other, however, that in cases of inflammatory osteoarthritis sharp may cause these exercises pain in the joint, therefore, do not continue to exercise beyond the limits of pain without the advice of a doctor or physicist .
The move muscle groups and wide for 15 to 20 minutes is the best way to practice aerobically in order to strengthen muscles and increase their endurance, and a sports hiking, bike riding , swimming and dancing are good examples of Aerobic Exercises that occur pressure mild to moderate arthritis.
In case you suffer from excessive increase in weight, increasing the difficulty of movement , as practiced gravity pressure on the back and hips and knees and feet , one of the most prominent areas that catch pneumonia osteoarthritis , and the fact that there is clear evidence that being overweight cause inflammation skeleton a landmark , but that obesity leads to worsening of symptoms significantly.
And you'll find at the end of this article a detailed explanation about the exercises supported by pictures
The most prominent forms or types of arthritis :
- Inflammation osteoarthritis or arthritis bone
The reason tension:
This disease is known to the general public " detailed roughness ," and the most vulnerable joints of the disease is hip , followed by the knee joint .
Combined بالبلاء and natural tear of the joints ,
May be due to an imbalance of enzymes , and this case are common in people over fifty years of age,
Are rare in young people unless the joint is injured harmless
Basic symptoms :
Pain in the joint after use
Discomfort in the joint before the change of weather or during a change
Swelling and lack of flexibility in the joint
Blocks bone at the joints of the fingers
Common pain with redness and warmth in the joint sometimes
The seriousness of the situation :
Is serious usually , but do not go away with that pain may appear and disappear , and are consequences to crash detailed in rare cases, would joints certain Kalork and knee to deteriorate to the extent the need for surgery commutative , and leads the age factor a key role in it.
For more information, please visit the following link
http://www.tbeeb.net/a-809.htm
- Rheumatoid Arthritis
The reason tension:
Is one of the most common types of inflammatory arthritis common, and evolve this case , between the ages of twenty and fifty , and probably result from the immune system attacking the tissue lining the joint
Basic symptoms :
Pain and swelling in the small joints of the hands and feet
Soreness or stiffness , especially in the morning and after rest periods
And pain and swelling in the joints during the hottest the first Nuba Dhirtha the
The seriousness of the situation :
Are the most common types of arthritis in multiples , often cause this case distorted in the joints, as some people suffer from sweating and high in the heat Asahbhma the loss of muscle strength associated with the affected joints , and often this case with chronic they may appear and disappear
Infectious arthritis or arthritis الصديدي or arthritis caused by infection :
The reason tension:
Injury occurs as a result of infection and infectious agents include bacteria , fungi and viruses , and that will result from complications sexually متناقلة diseases , as they may arise in anyone .
In some cases, it is the only place detailed infected the body , although it is in cases of joint infection occurs as part of a broader infection affecting several parts of the body such as occurs in Lyme disease.
Basic symptoms :
No symptoms are severe or long-lasting , and in adults up most of the bacterial infection to the blood coming from the joints
Pain and stiffness in the joints is usually one knee , shoulder or hip or ankle or facility or finger or wrist
The surrounding tissue is warm , red and swollen
Chills and fever and weakness or fatigue
Can be combined with a rash
Nausea
The seriousness of the situation :
May your doctor siphoning off some of the liquid from the detailed analysis of the laboratory , as it may be some tests in search of infection with blood , usually check Aldadat vital eliminate bacteria , and rarely used antivirals because most viruses are difficult to eliminate drugs and because of viral infections that afflict arthritis often go away on its own.
In most cases, the diagnosis and treatment interpreters for joint infection to heal fast and completely.
Your doctor may recommend physical therapy to ensure Astaadtk of movement and strength of the joint .
This situation if not addressed may be damaged bones and joints and surrounded by tissue damage in full , and in severe cases of joint damage may need surgery to rebuild the joint.
For more information , please visit the following link
http://www.tbeeb.net/a-807.htm
- Gout
The reason tension:
Crystals in the joint consists of acid Aleuric , and most of the injured are men over the age of forty
Basic symptoms :
Sharp pain suddenly hits a detailed and often one is located at the base of the big finger
Swelling and redness
The seriousness of the situation :
Cause severe bout can be treated effectively , after the end of the Nuba detailed usually returns to its natural state , is that the seizures may recur and may require preventive treatment to relieve Alawrak acid levels in the blood
For more information about gout , please visit the following link:
http://www.tbeeb.net/a-793.htm
Include other types of arthritis : -
- Psoriatic arthritis , that occurs at infected بالصداف , especially in the joints of the hands and finger joints of the feet.
- Reiter 's syndrome transmitted through sexual contact and is characterized by pain in the joints and discharge from the penis and painful inflammation of the eye and skin rash
- Alksti spondylitis , which affects the joints of the spine and in advanced cases cause severe stiffness in the back bone
Drugs that removes the discomfort of arthritis :
Here are the most prominent types of drugs and medicines prescribed and non - prescribed for use in cases of osteoarthritis inflammation .
· Aspirin : the amount of a role in the treatment dose , the one who needs a doctor determine the appropriate amount of the patient, and can relieve pain to take two tablets every four hours , the patient may feel the need to continue taking this dose for one or two weeks in cases of inflammation.
· Acetaminophen : acetaminophen non - prescribed drug relieves pain as much as aspirin does , which is less likely to influence on the stomach , which does not help in cases of inflammation, but since the joints rarely be inflamed in cases of infection , osteoarthritis is a convenient option in most cases.
· Nonsteroidal anti -inflammatory steroid - containing : effectiveness equivalent to the effectiveness of aspirin may be less side effects is it's more expensive , and the daily dosage less than aspirin .
· Corticosteroids : It is more like a hormone produced by the adrenal gland , working to reduce inflammation , and there are twenty species of corticosteroids most commonly used is prednisone , and the fact that doctors do not prescribe corticosteroids for cases of osteitis hinge, but they may be baptized incidental to injection drug containing cortisone in the infected joint acute , since the repeated use of the drug would accelerate the progression of joint disease may not exceed the number of two or three injections a year.
Warning:
A lot of painkillers and anti-inflammatory drugs can irritate the lining of the stomach and intestines causing قروحا and even bleeding with long - term use .
Consult a physician that you are using nonsteroidal anti -inflammatory steroid - containing or aspirin regularly for more than two weeks for the treatment of joint pain , and there is a new class of drugs called cox-2 inhibitors would be less damaging to the stomach .
And other ways to relieve the pain :
Consult your doctor Ooualemhenne physicist on ways of healing the following :
· Heat : able Trechah muscles surrounding the joint is painful , superficial and can be used over the warm water or paraffin bath or electric mattress bags are hot or heat lamp , but caution must be taken to avoid burns . To force heat deeper , the doctor can be used physicist diathermy or short ultrasonic wave.
· Cold : touch a topical anesthetic , they also relieve muscle spasms . And served cold bags when you feel pain in your muscles after remaining in the same position in order to avoid pain .
· Splints : assigned weak and painful joints and protected during the work, and provide them with a sound position at night which helps a restful sleep , but that would splinting continuous ease the flexibility of the joint .
· Relaxation techniques : including hypnosis and visualization and deep breathing , muscle relaxation and other techniques that can relieve pain .
· Other techniques : Light Kaltmarin influence and Weight Loss and means Calendar ( shoe Killanat ) and auxiliary tools in the BIOS ( Kalasa bars and walking ) in addition to strengthening the muscles and relieve pressure on the joints and thus relieve pain.
Joint protection :
Allow " body techniques " sound for a person to move with a minimum of stress. Your doctor may suggest physical or occupational adoption of techniques and equipment to protect the joints and relieve pressure and kept the pressure and save energy .
And modifications that can be done :
· Avoid constipation movements that strain the joints of the fingers . For example, instead of hand - held bags can choose bag with shoulder strap . Use warm water to open the lid of the jar and press Bkivk to open or use a private key , not Fl joints or used violently.
· Distributed the weight of the thing that carries on several joints . Use both hands , for example , to raise as much as heavy , try using a walking stick.
· Take a break periodically to relax tight muscles .
· Baptize during the day to use your muscles stronger and focused on the joint petition . Not pay Baba glass with your hands , but it اتكئ to open it. To pick up something from the ground, lean on your knees and Qrvs with keeping the back straight .
· There are special tools to facilitate the process of constipation things , available to Tzerar of t-shirts and culinary use . Contact your pharmacist or health counselor to provide you with information about how to obtain them .
Do not be fooled did not prove effective treatments
Statistics show that one out of every ten people are experimenting not proving effective treatment reported suffering symptoms of harmful side effects . The following are some of these allegations popular misconceptions :
- Cod liver oil " greased " joints Mutaisph , it may seem so logical : but that the body deals with cod liver oil as any other type of fat , which does not come of special benefit to the joints , and even such a type of oil , if it is consumed in large quantities can lead to poisoning of vitamin A and D.
- Some foods cause " allergic inflammation of the joints " : there is no evidence that caused by food allergy causes inflammation in the joints , as it is not possible to relieve arthritis via avoid eating tomatoes or other foods .
- Fish oil reduces inflammation : Indicates the research conducted on the rheumatoid arthritis that the fatty acids Omega _3 located in fish oils may reduce inflammation in a simple and temporary. This discovery is true , but we do not recommend the use of fish oils extensions , as the patient needs for about 15 capsules a day , Doctors do not know whether this amount is safe. As lower doses , it is useless .
The treatment of arthritis work out :
Exercises for the treatment of arthritis :
Can exercise sports that slowing of Tfaqk inflammatory conditions hinge, but there is no A program unite can fit for all, Valtmarenat must be designed according to the needs of each person to prevent injury upset or aggravate the case of arthritis has , ask your physiotherapist to provide you with specific exercises suit your status check you the greatest benefit .
The exercises of inflammation Alinvasl patients are divided into three categories , namely: -
Category I: flexibility exercises :
They exercise daily movement مصصمة to improve the property and maintain flexibility .
And operating flexibility exercises to tighten and elongation of the muscle groups may help your body more control and flexibility .
Flexibility exercises as well as useful in warming up and cooling after training , it helps to tighten the muscles that have been shrinking during other forms of training or another since training I 've done .
And operating flexibility exercises to improve the ability of your muscles to recover after exercise .
If I did flexibility exercises quietly they help prevent cramps.
Some people find it difficult to keep Bmronthm with age .
And to maintain flexibility may help you keep your strength and your ability to perform daily tasks without injuries .
A form of yoga exercises flexibility exercises .
( (See images below to discover the simple stretching exercises that you can perform every day ) )
Triceps muscle:
- Sit or stand upright and your right arm behind your lower back while making level in the highest possible level and behind the back.
- Hold with a towel in your left hand brominated
- Raise your left arm the top of your head
- And then bend the left elbow so that the left arm along the back
- Catch your right hand on the towel
- Flexible hands together
- Keep the traction for 10 seconds and then relax
- Invert my arms and repeat what I did
Back down:
- Lie on the surface of your back
- Bend your knees and your feet toward your buttocks slid
- Catch the thighs and pull your knees toward your chest to make a bit of a basin on the floor
- Keep the tensile developed for 30 seconds
- Straighten your legs slowly, and reciprocally
To Samana leg muscles and achilles tendon: -
- Stand upright, away from the wall a little more than arm's length
- D right leg forward retains بساقك the left unfolded
- Not in the face of wall and Saaadak the مرتكزان on the integrity of the wall
- Keep the heels down the left foot and the sole of the foot flat above the Earth's surface and fingers tight forward.
- Keep the status tensile strength for 10 seconds and then relax
- Instead of legs and repeat movement
Category II: strength exercises and resistance exercises are also called in order to protect and strengthen the affected joint .
And exercises the power to maintain the intensity of the body , and increase muscle mass , and improve physical strength , and strength training include operation of the muscle groups in the face of some degree of resistance.
Strength training may be dynamic, full of movement , such as weightlifting, which is already changing the lengths muscle or Atqsria of the muscle to contract , without fail , it is also pulls lightly Shada using the one of the body parts as a resistance to the movement of another part .
As the reconstruction of people , starting amount of muscle to shrink, and renewed building muscle lifting weights (even Avsy capacity as possible for you, which is the maximum weight that you can lift 8 times a day at once ) for 20 to 30 minutes three to four times a week .
And strength exercises are useful for people of all ages, even the elderly .
Start lifting heavy Canned food then Z of gravity gradually from half a pound ( 225 grams ) up to a pound (450 grams ) all at once.
It may be appropriate to also add ankle weights and arms allow adding more weight training and even give your muscles time to recover .
Leave daily to two days of rest between each exercise session , weights and other .
( ( See image below for clarification ) )
- Hold heavily Manual rate of one pound (450 grams), or one of tins in each hand
- Whoa, back erect and knees slightly bent and feet Mnfaragtan slightly
- Catch Balthaglin at the level of thighs and راحتا the hands to the top
- And then start to raise two races slowly up toward your chest
- Akhvdahma seconds until the level of the thighs
- Repeat this in the slow movement of disciplined
- When you can repeat this exercise 12 times, increase the weight of gravity by one pound and Mark always increase by the same amount each time
The third category : light aerobic exercises :
This type of sports Alnclt improves functions of the circulatory system , the heart, and to return to the muscles ياقتها and helps maintain weight, and activates the body's functions in general, and to enjoy good health , as it also maintains the natural functions of the muscles.
الأيروبك exercises is working to adapt and adapt your heart and lungs by increasing the heart rate and breathing so more oxygen goes to the muscles.
Further improvement that occurs to the fitness of the circulatory system and the heart as a whole .
According الايروبك also exercises your bones and muscles , aerobic activities include jogging, light traffic , cycling , dancing , swimming , rowing , stair climbing and the previously mentioned examples is one of the best forms of exercise .
And whenever Tarbt to the extent that it rises fast heartbeat level of comfort has been achieved maximum benefit .
Do some الأيروبك exercises for at least 5 days a week for at least 30 minutes a day, with adequate training seriousness in order to reach target heart beats faster .
It is worth mentioning that the term " aerobic " means " antenna " which describes any form of moderate - intensity activity for at least 12 minutes and uses oxygen in the air to provide muscle energy.
The light walking builds muscle and burns fat and improves overall fitness your league .
Note: Unless you are suffering from acute inflammation of the joints , do perform the exercises every day , after taking a hot shower or bath, and when it is sleeping the greatest impact in improving your condition
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