| In fitness, like in any other sport, correct | | | | Their dosing must be carefully graduated and at |
| performing of exercises is essential. Even if a | | | | the beginning a very short period (8-10 seconds) |
| program is well dosed, divided and individualized, as | | | | must not be exceeded. |
| long as the exercises are not done correctly, no | | | | The technique of performing the exercises is |
| one can expect to achieve the results he/ she | | | | constantly improved, so that the sportsman can |
| expected. Moreover, there could be a risk for his/ | | | | reach skills which will be very useful when he/ she |
| her body health and integrity. | | | | tries to learn new and more complex exercises. |
| Special attention must be paid to the condition of | | | | From the large area of force exercises, one must |
| the spine, which could suffer from pathological | | | | avoid the positions which involve a moment of |
| deformation of the type of cifosis, scoliosis, | | | | pressure of the spine and the partial repetitions |
| lordosis or combined problems. These cases are | | | | which do not open or close a joint completely. |
| more to be dealt with in the field of kinetic | | | | In the case of efforts during which the body is |
| therapy, medical gymnastics, etc. In the other | | | | prone to repeated shocks, like running, jumping, |
| cases, the natural curves of the spine must | | | | special attention must be paid to techniques |
| always be protected and maintained in a safe | | | | meant to dampen, to soften the impact. In sports |
| condition. | | | | which encourage deformation, partial development |
| In order to reduce the risk of injury, the | | | | of the body, like cycling, tennis, football, it is |
| sportsman must be careful not only with the | | | | necessary to try and maintain a balance between |
| correctness of the exercises, but also with | | | | the muscle groups which are less involved in |
| fortifying spine muscles. The major joints of the | | | | effort during specific training and the ones |
| body (the coxofemural joints and the joints of | | | | overexerted. Compensating exercises can always |
| the elbow and the knee) must not be neglected, | | | | be found for every agonist or antagonist muscle. |
| since they are the most exposed to effort. | | | | This way the joints involved in exercising are |
| Regarding the correctness of the exercises, it is | | | | much better protected. |
| recommended that the normal amplitude of a | | | | It is also very important to vary the exercises |
| joint not be forced. If the purpose of the training | | | | regularly in order to avoid routine, which is very |
| is to increase the mobility of the joints, the body | | | | frustrating for the sportsman who trains |
| must be carefully warmed up before the flexibility | | | | constantly, for a long time, in the same program. |
| exercises. All the body must be warmed up with | | | | The effort must be carefully dosed so that the |
| aerobic exercises for about 5-10 minutes. This is | | | | sportsmen avoid both overtraining and training |
| necessary for gradually increasing the | | | | below the level of minimum effectiveness. |
| temperature of the whole body, so implicitly of | | | | If you consider these aspects of individual or |
| the joints which are going to be involved in the | | | | collective training, the effectiveness of your |
| effort. For the same purpose, the stretching | | | | training will definitely improve. |
| exercises are extremely important and effective. | | | | |