What is a rotary motion
Rotational movements are performed during a workout or exercise, at the same time can be made circular rotation of the arms and legs. These movements are made, for example, in a complex of exercises designed to strengthen the joints.
Special exercises for the joints, is recommended to people involved in fitness, jogging, swimming, any sport or physical labor. Perform regular exercise strengthens the complex joints that allows them to easily transfer the loads to which they are subjected during athletic training or physical work. All rotational movement during the exercises should be done slowly. Exercise 1. Stand with feet shoulder-width apart, back straight, stretch your arms to the sides so that they are positioned parallel to the floor. Brushes tighten into fists. Make twenty rotational movements in one direction wrists, and then the other. Exercise 2: Left in the same starting position, bend your arms at the elbows. Keep hands away from the shoulder to the elbow stationary. Perform twenty rotational movements with his hands (from the elbow to the wrist) back and forth. Exercise 3: The center of rotation in this exercise - shoulder joint. Perform hands rotational movement back and forth - fifteen times in each direction. Exercise 4. In carrying out this exercise and the subsequent need to rely on the chair. Take the starting position: Stand with your back straight. Holding hand on the chair, stretch your right leg forward and slightly lift up. Rotate fifteen times in one foot and then the same in the other direction. Perform this exercise for the left foot. Exercise 5: Take the starting position, then bend the right leg at the knee. Raise it to the thigh was parallel to the floor. The center of rotation - the knee joint. Rotate the lower leg by fifteen times in each direction. Repeat for the left leg. Exercise 6. Pull the right foot forward and lift it by an angle of 45 degrees. The center of rotation - the hip joint. Follow the right foot ten rotations in each direction so as to move and thigh and shin. Do then the same number of rotations of the left foot. To this set of exercises was effective follow him two or three times a week, preferably during morning exercises.