Modifications of standard exercises for those who are recovering from injuries

Sometimes the wait for the full recovery from injury and miss a workout does not work (for example, because of the preparation for a competition). And if part of the exercise is not related to the injured place, it can be performed safely, with the problem areas it will not work, and to isolate them completely impossible. What to do? Use modifications of standard exercises that you can perform without risk to health.

standard sports injuries manifested by pain in the knees and back. Sometimes it is a problem from the "past life", which were obtained before active sports. However, regardless of the nature of the injury, people want to stay active and continue their training. In such cases, saving modifications of standard exercises that will reduce the burden on the problematic parts of the body.

Modifications 1 and 2. Lap

The first option: instead of raising his knees high jump, jumping from foot to foot, you simply marching in place, lifting knees high.

The second option: the standard "Jumping Jack" you replace step aside. We stepped to one side in an easy jump back to its original position, and then just stepped into a different foot and went back to its original position. Do not forget to continue to work with your hands, as well as in standard exercises.

modificationand 3 and 4. Lap

First Embodiment: Instead of performing squatting squat standard, using a wall support.

The second option: instead of squats with jumping out up a squat, hands touch the socks and return to the starting position.

Modification 5. Shoulders and upper body

Standard push-ups can be replaced by push-ups with knees, push-ups on the hill (tap dance, benches, chairs and so on) and if very hard, push-ups from the wall. During the exercises the diaphragm retracted to descend the whole body together with the pelvis (some are pressed only the breast, leaving the ass at the top) and without bending at the waist. You also need to watch out for your head and try to keep it straight, do not turn up much up and not pull his nose and forehead to the floor.

Modification 6. Lap

Running lying in abutment (mountain climbers) can be replaced by several modifications. The first variant (slow climbers): just walked slowly, alternately pulling your knees to your elbows in the bar.

Option Two (sliding climbers): placed under the feet towel or special wheels and slide your feet to the elbows, standing at the bar.

Modification 7. Excess weight

If you are okay with the knees and no injuries, but there excess weightWith which hard to stand in the bar, or to perform the same run-ups lying, you can use a sofa or bench in order to facilitate implementation of these exercises. It can be any other hill. The main thing in this case - to remove excess stress to the body and thus reduce the risk of injury.

Modification 8. Back and biceps

If you can not do pull-ups due to temporary problems with his back and arms, try the lightweight options: select low surface such as a table, and pull up to it, resting his feet on the floor, or place the bar between two chairs, if there is such a available.

Of course, these modifications of standard exercises are light version and give less stress, but it's still better than lack of training.