Mul on sulle väljakutse!
Tee CARs’e (kohe varsti saad teada, mis need on) 30 päeva järjest iga päev.
CARs ehk Controlled Articular Rotations või eesti keeles kontrollitud liigesrotatsioonid. Need ei ole lihtsalt sinu tavapärased n-ö tilu-lilu käteringid.
CARs’id on pärit Functional Range Conditioning süsteemist ja on üks selle väga olulisi elemente.
CARs’e saad kasutada näiteks:
- (hommiku)võimlemiseks
- liikuvuse säilitamiseks (use it or lose it)
- treeningul soojenduseks
- liigeste tervise säilitamiseks/parandamiseks (kas teadsid, et liigestele meeldib liikumine?)
- liikuvuse hindamistööriistana
- taastusravi osana
Kuidas teha?
Allpool on videod, kuidas sooritada CARs’e läbi enamus liigeste. Aga üldiselt on mõned n-ö reeglid:
- Tee nii suur liigutus kui võimalik
- Liiguta end vaid läbi sihtmärgiks oleva liigese ehk ära tee sohki (vajadusel pinguta kergelt ülejäänud keha)
- Ära kiirusta ega kasuta hoogu, säilita kontroll (Controlled, mäletad?)
Kui palju neid “ringikesi” teha?
“Quit your job and do it all day long.” Ehk mida rohkem seda uhkem.
Aga kui sa siiski tahad elus midagi muud ka veel teha, peale CARs’ide, siis challenge’i mõttes on miinimum vaid üks kordus päevas iga liigese kohta selle kuu aja jooksul (ja siis jätka kuni elu lõpuni).
Kael
Abaluud
Õlg
Selg
Ranne
Küünarliiges
Puus
Põlv
Hüppeliiges
Varbad
#CARsIGAPÄEV
Head roteerimist!
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