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Convenient to Prevent Osteoporosis
The reduction of bone mass and the loss of strength and elasticity of bones can be prevented by physical activity.
Bone reduction and loss of strength and elasticity of bones are the main causes of osteoporosis. It turned out that, because of this disease, the most common bone of the hips and forearms is the fracture, mainly in women after menopause, because the secretion of female sex hormones ovaries, which play a protective role, weaken
. add enough calcium and vitamin D, avoid smoking and alcohol and maintain a normal body weight.
Physical activity, specifically performing certain exercises, is also an important element of prevention. The suggested training should be done regularly because it gives you only good results.
RISK
Walk about two or three minutes
EXTENSION LEVELS
While sitting, breathe elbows and connect the blades. Send your hands in front of you. Repeat Exercise 20 Times
WALL IN TRIBUALLY
Bend your legs in your lap, count on the upper arms that are in relation to the hull at a 90-degree angle. Resist with the forearms on the surface, breathe tighten the abdominal muscles and buttocks muscles and lift the buttocks and the bottom of the back of the floor, hold for 10 seconds. Repeat the exercise 10 times
BEAUTIFUL HANDS OF THE BODY
Hold weights of one kilogram in your hands. Raise your hands in front of you, expand, collect and lower. Repeat the exercise 10 to 15 times
ISTEZANJE
Lying on your back, stretch your arms and legs down. Hold for six seconds. Repeat the exercise 10 times
LENGTH OF TIGHTENING
Lying on the side, bend the leg, fully tighten the rod and lift 30 centimeters off the ground, hold the position for 10 seconds. Repeat the exercise 10 times on each side.
STABILITY
In a four-legged position, lift one leg toward the plane with the body. Stay in this position for six seconds. Repeat the exercise 10 times with each leg.
RIGHT LEATHER
Lie on your stomach. Breathe, lift your right and left feet, stay in this position for 10 seconds. Repeat the exercise 10 times on each side.
LEVELS
You walk against the wall, lift up to a foot of adhesion. Close your eyes and try to extend your arms. In this position, you stay a few seconds and then put your hands on the wall. Change your leg and repeat the same thing with your other leg. Repeat the exercise 10 times.
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photo: internet
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