What are the complexes of physical exercises. A versatile set of exercises for busy people. What you need to do
COMPLEX OF EXERCISES № 1
1. I.P. standing up straight.
Lower your arms along the body, then, pulling them back, bring them into a "lock". After that, make springy movements while arching your back.
Repeat 8-10 p.
2. I. P. on his knees.
Get on all fours, forming a rectangular gate with your body, the distance between your arms and between your legs is the same. When inhaling, swing, first with your right hand and left leg, then I.P., then - change your leg and arm. Play 8-10 р.
3. I.P. lying on your back.
Leaning on a full foot, bend your knees slightly apart. Bend your arms at the elbows and press yourself to the floor.
Movements should not be fast, one after another in a row - 5 r.
4. I.P. lying on your back.
Accept I.P. 3rd exercises.
Lean on your elbows, and arching your back, lift your chest up. During the action, tilt your head back and clench your fists. Do the exercises slowly, without interruption. - 5 r.
5. I.P. sitting.
Sit on the floor with your legs straight in front of you, bringing them together. Place your hands behind. Using them as a lever, bend your body upward, while lifting your pelvis and throwing your head back. Freeze for 4-5 seconds, then return to I.P. Repetition 8 p.
6. I.P. lying on your stomach.
Lie face down, with your elbows slightly bent, palms on the floor, placing them shoulder-width apart. Straighten your arms, pull up upper part torso, making a back bend, while throwing the head up a little. After 3-5 sec. descend into I.P. Repeat 8 p.
7. I.P. standing against the wall.
Stand facing the wall, and leaning your palms against it. Then, without looking up from the wall, try to bend back as far as you can maintain balance. Holding in this position for 4-6 seconds. get up in I.P. Do 5-7 rubles.
8. I.P. standing against the wall.
For correct posture press your back against the wall with your whole torso, as tightly as possible. When doing this, stand upright. Keep the position for 8-10 seconds. Repeat 5-7 p.
9. I.P. standing up straight.
Take a gymnastic pole and, standing up straight, press it against your back, so that its upper end touches the back of the head, and the lower edge is pressed against the buttocks. In this position, make the following movements in turn: a) sit down; b) stand in I.P .;
Then tilt one by one - forward, right, left. In between slopes, return to I.P. Go through the whole process 4-7 r.
10. I.P. standing.
Stand straight with your hands on your belt. Place an object, such as a book, on your head. Rising on tiptoe for 3-4 seconds, try to maintain balance and not drop the object. Stand in I.P. Repeat 5-7 p.
11. I.P. standing.
Put your feet together and extend your arms in front of you. In a similar position, with an object on your head, try to squat, putting your right leg forward a little, first, then stand in I.P., followed by the other leg, in I.P. Squat 6-8 p.
12. I.P. standing.
Set a book on your head, putting your hands on the belt, do squats, return to I.P. after each time. Do 10 p.
13. I.P. standing against the wall.
Leaning your back against the wall, rest your palms on it. Then, in turn, raise your legs to your chest, bent at the knees. Repeat 10 p.
14. I.P. hanging.
Hook on the bar with both hands and, bringing your legs together, make swinging movements in different directions, like a pendulum. Repeat 18 p. (9 p. in each direction).
15. I. P. hanging.
Hanging on the horizontal bar with both hands, rotate your body in a circular motion. First one way, then the other. With your legs together, keep straight. Make turns as much as possible.
16. I. P. on his knees.
Sit on your knees with your arms outstretched. Keep your back and head straight, palms facing forward. Without changing posture, slowly, bow forward, slowly sitting on your heels. As soon as your chest touches your knees, relax and bow your head. Then tighten the spinal muscles and, resting your palms on the floor, take I.P. Then lower your arms along your body. Try not to knock your breath during the exercise: tilt - exhale, rise - inhale. Repeat 5-8 p.
A beautiful posture inspires confidence in a person, tells you that he is working on himself. A straight back creates magic in communication. We get taller, slimmer, shoulders rise. The most important thing is that we become bolder, more confident in ourselves.
COMPLEX OF EXERCISES № 2
to form the consolidation of correct posture
1. Put your hands together with your fingertips in front, elbows at shoulder level; simultaneously jerking back with head and hands.
2. Hands to the sides, palms up; jerking hands back.
3. Standing, straight arms at the top, in the hands of a gymnastic stick (you can use an umbrella or a towel); circular motion hands, bending one arm at the elbow, tilt your head towards the straight arm.
4. Legs shoulder-width apart, gymnastic stick behind the head on the shoulders; bends forward, arms up, with two additional springy bends.
5. Sit on your knees, holding a gymnastic stick with straight arms behind your back; lean forward, swing your arms up - exhale, return to starting position - inhale. This exercise is especially effective for building correct posture.
6. Skip a gymnastic stick behind the back under the elbows; springy turns to the right and left, trying to lower the shoulders lower.
7 Starting position - lying on your stomach, bend your arms at the elbows, palms rest on the floor at shoulder level. Raise your upper torso by straightening your arms, arching your spine and tilting your head back a little. Hold this position for a short time, and then take the starting position. Repeat the exercise 8-10 times
8. Starting position - lying on your stomach, arms spread apart at shoulder level, bend at the elbows at right angles, palms touch the floor. Spread your legs hip-width apart.
On the count of "one" - "two" raise your hands up, while strongly bringing the shoulder blades together, on the count of "three" - "four" - relax. Repeat the exercise 8-10 times.
Important note: during the exercise, try not to lift your head and torso off the floor, all the time touching the floor with your forehead. Concentrate all your attention on tightening your upper back.
9. Starting position - lying on your stomach, spread your legs hip-width apart, clasp your palms "in the lock" and put them under your head, resting your forehead against them.
Straining your back muscles, lift your torso up. Hold in the top position for 2-3 seconds, then lower yourself from the starting position. Perform 8-10 lifts at a slow pace.
Important note: during the exercise, try to keep one line from the back of the head to the coccyx, while stretching forward.
10. Starting position - lying on your stomach, take the so-called "star" position: spread your arms and legs to the sides, while your arms are extended forward.
On the count of "one" - "two" raise your arms and legs up, concentrating not on raising your arms and legs, but on stretching them in opposite directions. On the count of "three" - "four", slowly lower your arms and legs. We do not raise our head during the exercise, we look at the floor. Repeat 8-10 times.
11. Starting position - lying on your stomach, hands are pressed to the body, legs are closed.
On the count of "one" - "two" we raise our legs up, we also raise our arms pressed to the body in such a way that they form one line with the legs. We accept the so-called "arrow" position, while looking at the floor. On the count of "three" - "four" relax. Do it 8-10 times.
12. Starting position - sitting on a chair.
Perform torso turns to the right and left with maximum amplitude. Repeat 10 times.
COMPLEX OF EXERCISES № 3
to form the consolidation of correct posture
1. Starting position (IP) - standing, hands on the belt. Breeding the elbows with bringing the shoulder blades together - inhale; return to starting position - exhale, repeat 4-5 times.
2. Standing, arms spread apart. Circular movements with the hands back (8-10 times). Breathing is arbitrary.
3. Standing, legs apart, arms to shoulders. Tilts the body forward, back straight - exhale; return to the PI - inhalation (4–5 times).
4. Standing, hands behind the back. The body tilts to the right and left (5-6 times). Breathing is arbitrary.
5. Standing with a stick in hand. Squats, body straight, arms extended forward, exhale; return to the PI - inhalation (4–5 times).
6. Standing with a stick in hand. Raising the stick forward upward - inhale; when returning to the PI - exhalation (4–5 times).
7. Lying on your back, arms along the body. Alternating raising the legs up (3-4 times).
8. Lying on your stomach, hands on the belt. Extension of the body - inhale; return to the PI - exhalation (3-4 times).
9. Standing, hands on the belt, make jumps followed by walking (30 s - 1 min).
10. Standing, hands in front of chest. Dilution of hands to the sides - inhale; mixing - repeat exhalation 3-4 times.
COMPLEX OF EXERCISES № 4
1. Stretching the knee extensor muscles while standing on one leg (semitendinosus muscles)
Stand up straight. Place your right leg on a chair (or other support), the upper surface of which is approximately at the level of the pelvis. Pull the right foot towards you. Bend over, place your hands on the back of the chair and lower your head. Try not to bend your knees. The left foot is pointed straight ahead. While tilting, keep your pelvis level. The two ridges of the thigh point forward. Try to bend over with a straight back.
2. Stretching the muscles that extend the leg at the knee in a sitting position (semitendinosus)
Sitting on the floor, legs are stretched out in front of you, the feet are pulled towards ourselves, the back is straight. We bend the right leg, wrap our hands around the ankle joint. We stretch the leg at the knee and pull it towards us. We do not lose an even position of the back.
3. Stretching the muscles that extend the leg at the knee, in the supine position (semitendinosus muscles)
Lie on your back with one foot on the floor, the other extend upward. Grasp your leg with your hands and pull it towards you as close as possible. Be careful not to bend your knee.
4. Stretching the muscles that straighten and rotate the hip ( gluteal muscles) and semitendinos
Lie on your back left leg bend, placing your foot on the floor. Place your right ankle just above your right knee. Then we stretch the left leg at the knee, wrap our hands around the lower leg and gently pull the leg towards us. Keep your neck and back of your head relaxed. Stretch slowly and carefully as this stretch puts stress on the sciatic nerve.
5. Stretching the muscles that bend the leg in hip joint and extending it at the knee, in a standing position on one leg (quadriceps and hip flexor)
In a standing position, we transfer the weight of the body to the left leg, bend the right leg at the knee, grab the foot with our hands and pull the heel of the right leg to the buttock. Keep your knees together. The supporting left foot is facing forward. At the same time, we move the pelvis forward. By doing this exercise, do not use excessive force so as not to injure the knee joint.
COMPLEX OF EXERCISES № 5
for the development of flexibility and stretching of the muscles of the ligaments of the spine
1. BUTTERFLY ... Stretching the adductors of the leg (inner thighs) and groin while sitting.
Sit on the floor. Bend your knees and open them to the sides. Bring your feet together with the soles and fix them with your hands. As you inhale, pull your knees to the floor, as you exhale, relax your legs, but at the same time imagine how your knees sank even lower. Hold the position for 30s.
As you inhale, lift your arms up through the sides, while exhaling, gently bend forward, starting from the hips. Tighten your abdominal muscles slightly. Lean with your back straight, keep your lower back straight, stretch your chest towards your legs.
2. FROG ... Stretching the adductors of the leg (inner thighs) and groin while sitting
Get on all fours. Smoothly spread your knees to the sides so that the thigh and lower leg form a right angle, the pubic bone is perpendicular to the floor. Gently push your pelvis forward, lower your forearms to the floor. Fix the position for 30s.
Then gently push the pelvis back, buttocks stretch in the direction of the heels. Stay in this position for 30s.
3. Stretching the muscles leading the leg, and muscles flexing the leg at the knee ( back surface thighs, popliteal ligaments), in a sitting position.
Sit, stretch your right leg forward, pull your foot towards you. Bring your left leg to the side, bend at the knee at a right angle and shorten the foot. Check the correct position - the left thigh is at right angles to the right leg, the left lower leg is at a right angle to the thigh, and the foot is at right angles to the lower leg. Try to lower the two ischial tubercles to the floor to align the line of the pelvis. Lean with your back straight to your right leg and grasp the foot with your left hand (or the extreme point to which you reach). We fix the position for 30s.
From the previous position, move the body centered between the thighs. Continue to stretch your chest down, being careful not to lift your pelvis off the floor. We sit for 30s.
Repeat the exercise on the other leg.
4. SPOTLING ... Stretching the adductors of the leg (inner thighs) and groin while lying down.
Lie on your back with your legs extended upward. Put your hands on interior knees and using your hands, open your legs as wide as possible to the sides. Begin with gentle, light swinging of the legs. Start with small movements, gradually increase the amplitude. Then we fix the position and hold it for 30s.
5. PREPARATION FOR CROSS TWINE .
Get on your knees with your right leg extended to the side so that the front of the leg is facing forward and the inside is at the floor. Stretch your arms out to the sides. Take a deep breath and as you exhale, we lower our hands to the floor on the forearms, the right leg moves to the side, the second leg remains bent at the knee joint at a right angle. In the extreme position, we stop and hold the pose for 30-60 seconds. Then repeat on the other leg.
APPENDIX TO THE COMPLEX OF EXERCISES No. 5
for the development of flexibility and stretching of the muscles of the ligaments of the spine
COMPLEX OF EXERCISES № 6
for the development of flexibility and stretching of the muscles of the ligaments of the spine
1 Stretching the muscles that adduce the arm, extend the arm in the shoulder joint and extend the shoulder joints (deltoid muscle, left broadest muscle back, left triceps and left rhomboid muscle)
Stand up straight and in a comfortable position with feet shoulder-width apart. Straightening left hand, stretch it out in front of your chest. With your right hand, bring your left elbow to your chest. To strengthen the stretch, bend your right arm at the elbow and take it behind the back of the head. The face and shoulders should be facing straight ahead. Rotate your torso and face to the right for a deeper stretch.
2 Stretching the muscles that rotate the scapula
Stand up straight and in a comfortable position with feet shoulder-width apart. Bend your right arm at the elbow and press the back of your hand against your thigh. With the fingers of your left hand, grasp your right elbow and pull it forward. As you become more flexible, your elbow will be almost directly in front of your chest.
3. Stretching the muscles that adduce the arm, lift and reduce the shoulder joints (right triceps, right latissimus dorsi, deltoid muscle).
Stand up straight and in a comfortable position with feet shoulder-width apart. Keeping your neck and head straight, gently place your right elbow behind your head as shown in the photo. To relieve tension in your neck muscles, do not tilt your head forward. For a deeper stretch, tilt your torso to the left.
4. Stretching the muscles that flex the arm in the shoulder joint and lower the shoulder joint (large pectoral muscle, anterior bundle of deltoid muscle, biceps).
Stand up straight and in a comfortable position with feet shoulder-width apart. As you inhale, lift your hands up through the sides, clasp your palms into the lock and unfold them towards the ceiling. As you exhale, lengthen with your palms and crown up, pull your shoulders down from your ears, and your neck is long. Feel the right and left sides stretch out behind your hands. Then, as you exhale, take your arms as far as possible behind your head, opening your chest and shoulders. Make sure that there is no excessive bending in the lower back.
COMPLEX OF EXERCISES № 7
for the development of flexibility and stretching of the muscles of the ligaments of the spine
1. Cat .Stand on all fours with your back straight, palms under your shoulders, knees under your hips. As you exhale, start the movement from the tailbone - lower it down, rounding lower part the back, lower back and chest stretch up and the crown drops to the floor. Feel how the skin on your back is stretched, do not bend your elbows, pull your chin to your chest, direct your gaze to the navel, your stomach is tucked up, try to shift your body weight a little more towards your knees. In this position, the emphasis is on rounding the lower back.
While inhaling, start moving from the tailbone again - lift it up, lower the stomach and lower ribs to the floor, lift the crown up, stretch the sternum and chin forward and up. Now stretch the front of the spine. In this position, we transfer the weight of the body more to our hands, the stomach is tucked up, we try to bend exactly in thoracic region spine.
We continue to make a continuous wave with the spine, each time the movement is set by the tailbone. Remember, on inhalation - we bend, on exhalation - we round up. We start with 6 times, over time you can increase the number of waves.
2. Cat with spin Starting position on all fours, as in the previous exercise. Become aware of the straight line of the back from the coccyx to the crown of the head. And now we begin to rotate the spine around an imaginary horizontal axis. 6 times in each direction. Try to engage the entire spine in the movement. Rounding your back - exhale, arching - inhale.
These two exercises "cat" and "cat with rotation" will improve the mobility of the spine, elasticity of the muscles of the back, improve blood circulation in the lumbar-sacral region, eliminate body fat... They are especially useful for women's health, during pregnancy they reduce the pressure of the uterus on the spine.
3. Closed plow Lie with your back flat on the floor. Place your hands up behind your head on the floor. Stretch your feet, begin to lift your straight legs up to a vertical position, then pull your toes towards you, extending your heels towards the ceiling. We gently lower our legs behind our heads, put our toes in the palm of our hand. Pull the knees up from the face, with our feet and hands, stretch forward, with the navel and lower back back. Try to breathe calmly and naturally. Stay in this position for 60 seconds, gradually increase the time.
Unless you are naturally flexible, you should not try plowing straight away. Skip the last phase of the exercise for a while. Lie with your head against the wall at some distance from it (the distance increases in proportion to your height). Take an inverted pose, raise your legs up and touch the wall with your fingers, walk down the wall, stepping your fingers lower and lower. Be careful not to lower your legs below the flexibility of your spine.
After finishing the exercise, lie down, relax and take a few deep breaths.
This pose is one of the best for stretching the spine, relieves the feeling of fatigue from the body, relieves headaches, normalizes the nervous system, and relieves blood flow. Normalizes the menstrual cycle, has a beneficial effect on the urinary system. Tones the thyroid gland, massages the liver and drains
APPENDIX TO THE COMPLEX OF EXERCISES No. 7
for the development of flexibility and stretching of the muscles of the ligaments of the spine
COMPLEX OF EXERCISES № 8
for the development of flexibility and stretching of the muscles of the ligaments of the spine
Contraindications for performing exercises for spinal rotation: herniated intervertebral discs (you cannot perform hard twisting while sitting and standing), osteoporosis, osteochondrosis in the later stages, cholelithiasis, urolithiasis, pregnancy, hepatitis, purulent inflammation of the small pelvis, abdominal cavity, neck, chest ... With intervertebral hernias, only twists are allowed in the supine position.
1. Twisting while lying
Lie flat on your back, arms spread apart. Raise your legs up and bend at a right angle. Without lifting your shoulder blades from the floor, move your legs to the right, straighten one leg, then the other. Bend your legs again, return to a position flat on your back. Do the same on the other side. Repeat this exercise 8 times. Recommended for hernias and protrusions.
2. Twisting while lying
Lie flat on your back, arms spread apart. Place your foot on your foot and begin to rotate your legs to the right - to the left. Then change the position of your legs. Repeat this exercise 8 times for each side.
3 ... Twisting while sitting
From the kneeling position, lower the pelvis to the right, while the shins remain on the left. Feel the two bones hitting the floor. Stretch upward behind the crown, try to keep the spine in an even position. If that fails, place a pillow or brick under the basin. Exhale and turn your torso to the left so that left shoulder moved to the left, and the right shoulder went forward. Rotate your chest and stomach to the left. Place your right hand on the floor and your left on your thigh. Hold this position for 30 seconds. Repeat the exercise on the other side.
4. Twisting while sitting
Sit with both legs extended in front of you. Then bend your right leg so that the knee is pointing up. Watch the alignment of the spinal column. As you exhale, twist to the side of the bent leg and continue to stretch the top of the head up. In this case, the right hand rests on the floor from behind, and the left elbow clings to the knee. Try not to use the left
COMPLEX OF EXERCISES № 9
for the development of flexibility and stretching of the muscles of the ligaments of the spine
1. Get on all fours. The back is straight from the coccyx to the crown. The palms are positioned clearly under shoulder joints, knees - under the hip, belly tucked up. In this position, we bring the shoulder blades to the center, while the arms remain extended all the time. We perform this exercise 12-15 times.
2. Starting position - standing on all fours. On inhalation, we direct the crown and tailbone upward, bend (we try to make more deflection in the thoracic region), as we exhale, we round the back, direct the tailbone and crown to the floor, pull in the stomach, press the chin to the chest, direct our gaze to the navel. We perform this exercise 12-15 times.
3. Starting position - standing on all fours. As you inhale, bend, bend your right leg at the knee and take it back. Pull the knee up, the foot - as close to the buttock as possible, tighten the muscles pelvic floor... As you exhale, round your back, pull the knee to the forehead without touching the floor. Exercise 12 times on each leg.
4. Starting position - standing on all fours, put your right hand on the sacrum, fingers towards the buttocks, shoulders parallel to the floor. On inhalation, we twist towards the right shoulder, raise our gaze upward, the shoulder blade approaches the buttock, on exhalation we lower the shoulder to its original position. We perform this exercise 12 times with each side.
5. Complicated version of exercise number 4. While inhaling, we twist to the right and stretch our right hand clearly up. You should get one straight line from the hands, while the pelvis remains motionless. As you exhale, we lower the right hand down and put it under the left armpit... While inhaling, we again stretch our hand up and curl up behind it. We repeat this exercise in both directions 12 times.
6. Sit in a half split - left stretched back, right bent. Now place your right heel towards your left thigh. Ideally, the left ilium should be in contact with the right heel. Lower your forearms to the floor with your back straight. As we inhale, we stretch our left hand up and twist to the left, as we exhale we lower our hand to the floor, on the next inhale we raise our right hand and curl to the right, while exhaling we lower our hand. We continue this exercise in dynamics 12 times for each arm, then change legs.
7. Lie on your stomach with support on your forearms, lower ribs touching the floor. Elbows shoulder-width apart, forearms
APPENDIX TO THE COMPLEX OF EXERCISES No. 9
for the development of flexibility and stretching of the muscles of the ligaments of the spine
COMPLEX OF EXERCISES № 9
for the development of flexibility and stretching of the muscles of the ligaments of the spine
Repeat each cycle several times. Hold the contraction for 4-5 seconds and the stretch for 5-15 seconds. Repeat the exercises on both sides.
1. Twisting ... Stretching the muscles that straighten the hip.
Stand with your feet slightly wider than together, feet and knees parallel to each other. Bend your knees slightly, relaxing your body and arms, lower your back with a round back. Stay tilted, feeling a comfortable stretch. Try to remember the level you leaned to. With a round back, we unwind upward, the legs remain in a bent position, the feet and knees are parallel. Stay in this position for 15-20 seconds. In this position, the quadriceps muscles are tightened and the hip extensors are relaxed. Again, through relaxation, go into a slope. Repeat this exercise several times. Observe how each time your amplitude increases little by little.
2. Butterfly ... Stretching the adductors of the leg and groin area
Sit on the floor, bend your knees and open them to the sides, the feet touch each other, the heels are pulled as close to the groin as possible. Put your hands on your knees and start pressing on them, the knees resist. Hold static voltage for 4-5 seconds. Then relax your legs as much as possible, grab your feet with your hands, as you exhale, bend your chest to your feet, keeping your back straight. Stay in this position for 15-20 seconds.
3. Stretching the muscles , straightening the hip and semitendinos.
Lie on your left side, bend your right leg, take it back, grab your foot with your right hand. We are trying to straighten the right leg, while the hand resists. Hold static voltage for 4-5 seconds. Relax. Then we bring the right leg forward and stretch it above the floor, take the foot over, with our hand we hold the leg by the foot or lower leg. Stay in this position for 15-20 seconds.
4. Stretching the muscles , straightening and rotating the hip and semitendinosus.
Lie on your back, bend your left leg at a right angle, with your foot on the floor. We bend the right leg and place the ankle of the right leg over the left knee, move the right knee to the side. Grasp the left shin with your hands and pull your legs slightly towards you. Now try to stretch your left leg, and your arms are resisting. Hold static voltage for 4-5 seconds. Relax. Now, with the help of the hands, we pull the left knee towards the chest. Stay in this position
COMPLEX OF EXERCISES № 10
to develop back endurance
1. Pull-ups. Nothing new, the body is stretched into a string, legs together, pulling up on two hands, at the top point the chin is above the bar. Inhale is done when moving down, exhale when moving up.
2. Push ups. Also, everything was taught at school. Legs together, keep your back straight (no bending). Down - inhale, up - exhale.
3. Swing the press ... From lying position on the back, we bend at the lower back, raise the body and reach the knees with our chin. Hands locked behind the head, elbows apart. Inhale during extension, exhale, respectively, when lifting the body. If there is no one to hold your legs, you can fasten yourself with some kind of belt to the bench.
4. Throwing out legs ... Both palms are on the ground, the body is fully crouched. The legs are thrown back, with the back flexing, then we return to the starting position. The exhalation is carried out when the legs are thrown back.
5. Jumping with change of legs ... Hands locked behind the head, elbows apart, body perpendicular to the ground, back straight. One leg, bent at the knee, is in front, the other is straightened and extended back. We change legs alternately. Inhale is made when jumping, exhale when landing.
COMPLEX OF EXERCISES № 11
to relax muscles and strengthen nervous system
1. Calming Breathing
You need to relax your body as much as possible, sit down or even lie down. Exercise can be done in the morning after waking up. Especially if the sleep was restless.
You need to close your eyes, mentally run through all the muscles of the body. Particular attention should be paid to the muscles of the face, as they are most often tense. Let the face become like a lifeless mask. Then you need to take a deep breath, starting to mentally pronounce the formula ("I ..."). Then exhale slowly, completing the "... relax" formula. Then you need to repeat the exercise, but with the formula "I ... and ... calm down." Have the exercise must be performed 4 to 6 times.
2. Relaxed breathing
Breathe calmly for about a couple of minutes. Pay attention to how the breathing is done. Like the chest or abdomen slowly rise and fall. How the breathing becomes measured and calm.
3. Yawning
Nature took care of it and provided our body with such a useful reflex as yawning. As a result of yawning, the blood is effectively oxygenated, getting rid of the accumulated carbon dioxide. And the tension of the muscles in the neck, mouth and face stimulates blood circulation, making blood flow to the brain more intense. Ultimately, it increases tone and invigorates.
You need to close your eyes and open your mouth as wide as possible. Tighten your lower jaw so that the bottom seems to sink as low as possible. When yawning, you need to stretch properly, bending in your back. Exercise done correctly gives a positive boost, relaxes muscles, and soothes.
4. 10 minutes of silence
Everything is fine
Have you ever wondered why yoga is recommended as the first remedy for stress and nervous tension? The whole secret is in breathing. Calm, even breathing practices can calm the nervous system and relax tense muscles in the body. Therefore, do the exercises slowly, paying attention to the shadow of the breath.
You came running home from work all nervous and exhausted: you so want to relax and calm down, but you still need to cook dinner, do homework with the children. But there is no strength. Take advantage of our 10-minute complex. You will see, you will feel refreshed and recovered. Sit on the floor with your right leg stretched out in front of you, and bend your left so that the foot lightly touches the right thigh. While inhaling, stretch your back, straighten your shoulders, exhale and, bending to the right, stretch towards your leg. Hold this position for 1.5 minutes. As you inhale, straighten up. Repeat everything on the other side. Without getting up from the floor, bend your knees, bring your feet together. Place your hands on the floor just behind your hips. While inhaling, straighten your back, unfold your shoulders. Inhale and exhale 8 times. Relax and bring your knees to your chest. Do it 4 times. Get on your knees with your hands on the floor, then sit with your buttocks on your heels. Lower the top of the body down, touching the floor with your forehead. Place your hands near your feet, palms up. Remain in this position, inhaling and exhaling 10 times. Lie on your back with your legs extended, arms at the sides, palms up. Breathing in and out deeply, relax your entire body. Hold the pose for 3-5 minutes.
COMPLEX OF EXERCISES № 1
healthy Hatha yoga
Vajrasana - diamond pose
This pose is the starting position for some of the Hatha Yoga poses. It is used to train breathing, concentration and contemplation. It activates the digestive processes, develops elasticity of the knee joints and ankle ligaments.
Technique of execution.
Get on your knees, then sit on your heels so that your feet from toes to knees touch the mat and they bear the entire weight of the body. Keep your knees together, head, neck, torso form a straight line. Put your palms on your knees. Be in the asana (pose) for 1 minute.
Lower breathing
Shavasana
Shavasana is the pose of a corpse. In this asana, a person lies motionless like a corpse; his mind is calm and motionless. This conscious relaxation of the body and mind releases all tension and re-energizes both mind and body. This process is similar to recharging a battery.
Serves for rest and relaxation after other exercises and at the end of the session as a final exercise. As a rest during the day, the exercise is performed for 10-15 minutes.
Starting position - Lying on your back, arms along the body, palms up, legs closed and extended.
Technique of execution .
1. Without tension, as soon as possible, slow down breathing. We rest.
2. Starting from the feet, we relax all the muscles, one by one we focus on the feet, legs, hips, stomach, arms, neck, head (we deliberately completely relax them). The body should be relaxed to such an extent that we do not feel it.
3. When we relax all muscles, we do not think about anything, that is. do not bind ourselves to anything, do not hold back our thoughts, but give them the opportunity to flow freely until their flow slows down and our brain "empties". Lying in complete relaxation, we wait for our thoughts to run out. Having lost ourselves in this way, we rest. The last thought before relaxation and the first thought after our revival should be that we are completely resting lying down without the slightest tension and that the very last muscle of our body is relaxed.
4. Pay attention to the heart and experience the deepest peace and relaxation that brings us new strength.
Concentration of attention. Perform with slow breathing and thoughts focused on total and perfect rest. Therapeutic effect. The nervous system gets complete rest. It has a beneficial effect on the heart and the circulatory system. Reduces
high blood pressure.
COMPLEX OF EXERCISES № 2
healthy Hatha yoga
Lower breathing
Used to prepare for full yoga breathing. In exercise, the diaphragm massages internal organs.
Starting position - Vajrasana pose. We exhale, while pulling in the stomach; a short pause on exhalation (1-2 sec.). Inhale, while the stomach goes forward.
2.Sushumna kari shaktivardhak
Sushumna kari shaktivardhak - exercise after awakening.
It is performed after waking up, in bed, also performed on the rug as component set of exercises.
Starting position.-Lying on your back, legs together, arms along the body.
Technique of execution. Make a stretching motion with your left foot (heel forward). Then relax it and perform the same stretching movement with your right leg and, finally, two together. Do 5-10 stretches with each leg and 5 together.
Concentration of attention. On the hip joints.
Therapeutic effect. Exercise normalizes blood circulation, has a beneficial effect on the sympathetic part of the autonomic nervous system, relieves back pain, stretching effect on the spine, muscles of the back, neck, arms, legs.
3. Video clip Starting position - Sitting on the mat, bring both legs with your knees towards your torso.
Technique of execution.
1. Hands tightly grasp the legs at the ankles (press the feet together).
2. If you can, wrap your left hand around the wrist of your right hand. If you cannot, then connect the fingers of both hands tightly.
3. Abruptly lean back on your back and just as abruptly and quickly return to the starting position.
4. Breathing is arbitrary.
5. Perform the exercise 5 to 10 times, counting backward and forward rolls at a time.
Therapeutic effect Strengthens the spine, memory.
4.Savasana
COMPLEX OF EXERCISES № 3
healthy Hatha yoga
Lower breathing - 2-3 minutes Used to prepare for full yoga breathing. In this exercise, the diaphragm massages the internal organs.
Starting position - Vajrasana pose. We exhale, while pulling in the stomach; a short pause on exhalation (1-2 sec.). Inhale, while the stomach goes forward
Tadasana- mountain pose.
Tadasana means hard and straight like a mountain.
Starting position. -Stand up straight with toes and heels together.
Technique of execution: straighten the chest, tighten the abdomen, arms freely
lower along the body, look straight ahead. Stay in a 2-3 pose
min. Concentration of attention. At the waist.
Therapeutic effect. Asana allows you to establish control over the muscles, improves posture. It is the starting position for other exercises and postures from a standing position.
3. Shaktivardhak strike
Shaktivardhak kick is an exercise to strengthen the abdominal muscles. Technique of execution.
Option I
Take the Tadasan pose. With an exhalation, draw in the stomach as far as possible, then with an inhalation push it forward as far as possible. Perform this exercise slowly at first, carefully monitoring the synchronization of breathing and movement. Gradually increase the speed and bring the number of exercises to 25.
Therapeutic effect. These exercises tone the abdominal organs and the gastrointestinal tract, strengthen the abdominal muscles, help remove fat deposits, eliminate colic and other gastrointestinal diseases. Strengthens the solar plexus.
4. Exercise after waking up - 3 times.
5. Clip - 10 times.
6. Shavasana - 10 minutes.
7. Yoga mudra
Yoga mudra. Mudra means "seal", "locking" or "control".
Starting position.
In the diamond pose, we put our hands behind our backs and grab the right wrist with the fingers of the left hand or fold our palms together.
Technique of execution.
Breathe in the way of the yogis. With an exhalation, we bend slowly forward until our head touches the floor. We stay in this position as long as we can withstand without breathing. With a slow inhalation, we gradually straighten up and finish the exercise with a slow exhalation.
Concentration of attention. On the solar plexus.
Therapeutic effect. Strengthens the lower back and abdominal muscles, has a beneficial effect on the abdominal organs.
COMPLEX OF EXERCISES № 12
on the development of back muscle strength
1. Raising the upper body from a prone position, exercise for the muscles of the lower back. It is performed on a special two-support bench. IP: lying on a bench with support on the stomach, or rather on the hips, legs are fixed on top by the second support of the bench, hands are pressed to the chest, the upper body is held horizontally to the floor. We lower the body down, almost until the head touches the floor, return to a horizontal position and a little higher, slightly bending in the lower back, with a short delay at the top point.
We perform at a slow pace, 3-4 sets of 10-15 repetitions. The main purpose is to develop not strength, but endurance of the muscles of the back stabilizers, so additional weights are usually not required, your own weight is enough. You can do it at home, you need a stable stool, a small pillow on it and a reliable (so as not to overturn) leg support.
2. Twisting - we train the upper part of the abdominal press. IP: lying on your back on a horizontal or inclined (head down) bench, legs bent at the knees (it is advisable to bend them at 90 degrees and fix in Swedish wall), hands at the chest. We raise the body to the knees, but not completely (it is not necessary to completely tear the lower back from the bench). We return to the starting position.
The exercise is performed at an average or fast pace, 3-4 sets of 10-15 repetitions. The exercise can be easily done at home: for example, we lie on the floor, we put our feet on the bed.
3. Raising bent legs for the lower abdomen ... It is performed on a special rack or gymnastic bars in hanging position with support on the forearms (elbows and hands).
4. The exercise is performed at an average pace, 3-4 sets of 10-15 repetitions. Important: it is advisable to raise bent knees, and not straight legs - this way there is less load on lumbar spine. If there is no such rack in the hall, you can hang it on the wall bars.
5 strength training (monday, thursday)
6.Warm-up (bicycle 5 minutes, joint gymnastics and one exercise to develop the skill of stabilization).
7. Press of dumbbells lying on a bench with an angle of inclination of 30 degrees 2 sets of 12 times.
8. Traction top block to the chest with a grip shoulder-width apart, do not bend in the lower back, 2x12.
9. Wiring with dumbbells standing no heavier than 8 kg 2x12.
10 Biceps with dumbbells lying on incline bench 2x12.
11. French bench press with 2 dumbbells, hammer grip 2x12.
12. Extension of the legs, do not tear the back from the back 2x12.
13. Leg curl 2x12.
14. Abs: twisting without movement in the hip joint.
Attention! With smoothed lordosis in the lower back, this exercise is contraindicated.
Flexibility exercises. Static stretches with a delay in the extended position for 30 seconds. (only 5 minutes).
COMPLEX OF EXERCISES № 1
autogenous training
THE POSITION "THE COACHER ON THE ROLLER"
This posture for autogenous training is used more often because it can be practiced in almost everywhere where there is a chair, stool, box of suitable height, etc. The criterion for the suitability of furniture for training in the "coachman on a droshky" posture is the position of the seat and hips of the practitioner in parallel floor (see fig. 1).
Before class, you should loosen the waist belt, unfasten the top button of the shirt, loosen the tie knot, take off your watch, glasses. Women should work out in trousers (see point b).
In order to take the "position of a coachman in a droshky", you should:
a) sit on the edge of the seat so that the edge of the chair falls on the gluteal folds;
b) spread your legs wide to relax the muscles that bring the hips together;
c) put the shins perpendicular to the floor; if after this tension remains in the shins, move the feet forward 3-4 centimeters until the tension disappears;
d) lower your head forward so that it hangs on the ligaments, and hunch your back;
e) rocking back and forth, make sure that the posture is stable due to the balance between the lowered head and the hunched back;
f) put the forearms on the thighs so that the hands gently bend around the thighs and do not touch; you should not rest your forearms on the hips, since the posture is stable even without it (see item d.);
g) close your eyes;
h) breathe calmly, as in a dream, inhaling and exhaling through the nose.
Lying POSITION WITHOUT A PILLOW ("SAVASANA")
a) lie on your back;
b) position your straightened legs so that the distance between the feet is 15-18 cm;
v) outstretched arms place at an acute angle to the body, palms up (see Fig. 6).
To the instructor. V small group control the adoption of a lying position. Explain that the difference in hand position depends on the position of the head (with or without a pillow) Divide the participants into pairs Have one practice in a prone position and the other remove and then place a pillow under the head Participants will feel that changing head position requires a change and position hands due to discomfort in the shoulder joints.
3. "Tranquility"
In a place suitable for AT, take one of the poses relax by turning Special attention on the "relaxation mask", close your eyes. Breathe calmly, as if in a dream; inhale and exhale through the nose.
Focus passively on the calmness that results from:
a) being in a quiet place;
b) relaxation in a comfortable position;
c) disconnection from the environment when closing the eyes. Do not instill in yourself any special calmness, passively focus on the one that you have at the given time. Even if you are tenth (9/10) tense, focus on one tenth (1/10) relaxation.
Exercise as much as you can passively.
COMPLEX OF EXERCISES № 1
with flat feet
1. I. p. - sitting, legs bent at the knees at a right angle, arms lowered. Raise socks and lower. Repeat 10-20 times. Average pace. Breathing is free.
2. I. p. - the same. Raise your heels and lower them. Repeat 10-20 times. Average pace. Breathing is free.
3. I. p. - the same, legs together. Spread the socks to the sides and connect without lifting your feet off the floor. Repeat 10-20 times. Average pace. Breathing is free.
4. I. p. - the same. Spread the heels and connect without lifting the feet off the floor. Repeat 10-20 times. Average pace. Breathing is free.
5. I. p. - the same. Simultaneously lift the toe of the right foot and the heel of the left, then vice versa. Repeat 10-20 times. The pace is fast. Breathing is free.
6. I. p. - the same. Without taking your feet off the floor, at the same time spread the socks to the sides, then the heels and again the socks, thus moving the legs 6-8 accounts to the sides. Also return to and. p. Repeat 4-6 times. The pace is slow. Breathing is free.
7. I. p. - the same, under the feet of a gymnastic or any other stick with a diameter of 5-8 cm. Roll the stick with your feet from toes to heels and back for 1 min. When rolling, try to keep the stick firmly pressed with the sole to the floor. Repeat 10-20 times. The pace is slow. Breathing is free.
8. I. p. - the same, the feet are connected, under their arch there is a stick. Spread the feet and connect, trying not to tear them off the stick. Repeat 10-20 times. Average pace. Breathing is free.
9. I. p. - the same, under the feet of a rubber ball. Roll the ball from toes to heels and back for 1 min. When rolling the ball, try to keep your feet tightly pressed to the ball. Average pace. Breathing is free.
10. I. p. - the same, feet on the floor. Tighten your toes and, without lifting your feet off the floor, move your heels forward ("worm") for 6-8 counts and, bending your fingers, return to and in the same way. p. Repeat 10-20 times. Average pace. Breathing is free.
11. I. p. - the same. Walking, sitting in place, with clenched fingers - 20-30 s; with tucked in toes on the outer edge of the feet - 20-30 s; straightening the toes: walking on heels for 15 s and on toes for 15 s; walking on a full foot 30 s. The pace is slow. Breathing is free.
12. I. p. - the same, the right leg lies on the left knee. Circular movements of the right leg in the ankle joint clockwise and counterclockwise. Repeat 20 times in each direction. The same with the left leg, changing the position of the legs. Average pace. Breathing is free.
13. I. p. - the same, hands down, feet on the floor. Move the big toes to the side and return to and. p. Repeat 10 times. The pace is slow. Breathing is free.
14. I. p. - standing, hands down. Walking with your toes tucked in - 0.5 min, walking with your toes tucked in, on the outer edge of the foot - 0.5 min, walking on heels - 0.5 min, walking on toes - 0.5 min, walking on the whole foot - 0, 5 minutes. Average pace. Breathing is free.
15. I. p. - the right leg, bent at the knee, rests on the edge of the stool: a) lower the little toe down with the right hand, raise the ring finger up with the left, then vice versa. Thus, work out all the fingers. Repeat 6 times; b) holding the heel with your left hand, raise and lower all fingers with your right hand. Repeat 4-6 times; c) rub the sole and the back of the foot from toes to ankle- 0.5 min; d) knead and rub the bases of the toes from the side of the sole with the fingers of both hands - 0.5 min, then knead and rub the heel - 0.5 min; e) massage the foot with a stroking technique with both hands on all sides from the toe to the ankle joint - 0.5 min; f) clasp your right leg in the ankle area with your hands and perform deep massaging strokes from the ankle to knee joint, then kneading in the same direction and stroking again. Repeat each technique 10 times; g) also massage the thigh from the knee joint to the groin area. Repeat each technique 10 times; h) with both hands, massage the leg from all sides from the ankle joint to the groin area by stroking. Repeat 10 times. The same on the left leg.
Set of exercises number 2
with flat feet
In the starting position (I.P.) sitting with straightened legs:
1. Knees and heels are connected, the right foot is strongly extended; bring the front section of the left foot under the sole of the right, then repeat the exercise, changing legs.
2. Pat the left shin with the inner edge and plantar surface of the right foot, repeat, changing legs.
I. P. - sitting on a chair:
3. Bend the toes.
4. Bringing the feet inward.
5. Whirling feet inward.
6. With both feet, grab and lift the ball (volleyball or stuffed).
7. Grip and lift the pencil with your toes.
8. Grip and lift the sponge with your toes.
9. Pull up the thin mat with your toes.
10. I. P. - standing on toes, feet parallel. Go to the outer edge of the foot and return to I.P.
11. Walking barefoot on sand (for sand, you can adapt a box measuring half a meter by a meter) or a foam mat (or with a large nap), bending your toes and leaning on the outer edge of the foot.
12. Walking on a beveled surface with support on the outer edge of the foot.
13. Walking sideways on a log.
Exercises are performed barefoot, each 8-12 times.
Set of exercises number 3
with flat feet
Set of exercises number 4
with flat feet
1. Walking
a) on toes, hands up
for 20-30 sec.
b) on the heels, hands on the belt
c) on the outer arch of the feet, fingers bent, hands on the belt
d) with a ball (tennis) - clamp with your feet, walk on the outside of your feet, hands on your belt
2. Standing on a stick (hoop)
a) half-squats and squats, arms forward or to the sides
6-8 times
b) moving along the stick - put your feet along or across the stick, hands on the belt
3-4 times
3. Standing
a) on the outer arch of the feet - turn the torso to the left - to the right, hands on the belt
6-8 times
b) lifting on toes with an emphasis on the outer arch of the foot, hands on the belt
10-12 times
4. "Boat" - lying on your stomach at the same time raise your arms, head, legs and hold up to 5-7 minutes 4-6 times as long as it will hold
5. "Angle" - lying on your back, keep your legs at an angle of 45 degrees. up to 3-5 minutes., hands on the head in the lock
4-6 times how long will it hold
6.Sitting
a) flexion - extension of the toes, hands behind the back
15-20 times
b) the maximum dilution and reduction of the heels, without taking the socks off the floor, hands behind the back
15-20 times
c) with tension, pull the socks towards you, away from you (slowly, knees straight), hands behind your back
10-12 times
d) connect the feet (soles). Knees straight, hands behind the back
10-12 times
e) circular movements of the feet inward, outward, hands behind the back
10-12 times
f) grasping and lifting the pencil with the toes, hands behind the back
10-12 times
g) grabbing and lifting a small ball with the feet, knees straight, hands behind the back
6-8 times
h) toss and catch the ball with your feet, hands behind your back
6-8 times
i) rolling the ball with the foot from toe to heel, clasping the ball with the foot, hands behind the back
10-15 times
Set of exercises number 5
with flat feet
1.Starting position - lying on your back
a) Alternate and simultaneous retraction of the toes of the feet.
b) A sliding movement of the foot of one leg along the lower leg of the other, covering the lower leg.
2.Starting position - sitting
a) Feet parallel, legs bent. Simultaneous and alternate raising of the heels.
b) The same thing, but raising the toes of the feet.
c) Leg to leg. Circular foot movement.
d) Grasping, lifting and shifting pencils, buttons, bones and other small objects with the toes.
e) Rolling a small rubber ball with your foot.
f) Raise a rubber ball with straight legs.
Pulling up a small, lightweight rug with your toes, trying to gather it into folds.
g) Feet shoulder-width apart, bringing socks together.
h) Compression and unclenching of the feet.
i) Rolling with the feet of a stick.
3.the starting position - standing
a. Feet parallel, hands on the waist.
rise simultaneously and alternately on toes;
also from heels to toes and back;
transition from heel to toe and vice versa.
b. Squat on the toes.
v. The toe squat is light.
d. Walking on toes with the outside of the foot.
Problem these days excess weight so popular that there is probably no point in talking about it. Millions of women and men around the world struggle every day with extra centimeters, and this struggle does not always bring the desired results. Very often, having tried fasting days and all kinds of diets, women torture themselves with the same question, why do I eat very little and still not lose weight? Everything is very simple - reducing the diet will not be able to give the desired result without certain physical activity.
It is possible that the prospect of performing exercise for weight loss will not give you great joy. But don't forget that magic never happens. But if you are persistent and persistent, then desired result- a stunning figure - will not keep you waiting long.
Things to do?
Choosing one or another type of physical activity is necessary not only according to personal preferences. Choice physical exercise will directly depend on which parts of the body you need to correct. For example, for those who do not have obvious signs of obesity, it is better to focus on jogging, gymnastics, shaping or light types of aerobics.
Where is the best place to do these physical exercises, you ask? Anywhere: in the gym, fitness center, in the pool and even at home, especially since mastering them is not so difficult. The main thing is to certainly coordinate sports activities with your doctor so that there are no contraindications for health reasons.
A few words about proper nutrition
Even if you unquestioningly and regularly perform all the exercises, but do not limit yourself in food, you can not expect a positive result. Note that we are talking about proper nutrition, and not about diets. Be sure to give up semi-finished products (even if after training you will be too lazy to cook dinner), do not eat fried food, ketchup, mayonnaise, alcohol. Of course, after an intense workout, you should have a hearty dinner, but on other days you should not overeat.
What you will need for classes:
A rug for doing exercises on the floor;
A narrow bench with a rather elastic upholstery;
Dumbbells;
Sports uniform, shoes and special gloves;
At home, it is best to do the exercises three times a week, with intervals between sessions on the same day. The ideal time for training is from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be carried out regularly and exclusively with a positive attitude.
Remember that anyone a set of exercises for weight loss effective no more than 4 weeks, and then the body begins to adapt to stress. It is at this moment that you need to either increase the load, or change the set of exercises. Fulfill exercise for weight loss at home best not earlier than two hours before meals or before bedtime. Moreover, you should definitely like them. Otherwise, the result may turn out to be much more modest than you expect.
Each lesson must begin with a warm-up, and for this you need to remember school lessons physical education.
As we already said, for each problem area of the body there are special exercises... We will talk about them now.
So, let's begin:
Slimming Exercises
The belly is one of the most problem areas for most of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about their figure. The thing is that it is on the belly of a woman that the most fat accumulates.
First of all, I would like to warn you that you never do only exercises to lose weight on the abdomen. By themselves, they will not help you lose weight. In this case, you are threatened with strengthening and increasing muscles, as a result of which you may be completely without a waist.
To achieve maximum results, you should alternate between different ones, applying different amplitudes for this. Let's take a look at the most common of these exercises:
Twisting exercise
Its action is directed to the rectus muscles and it must be performed with a small amplitude. To do this, you must lie on the floor and firmly press your lower back to it. Bend your legs at the knees, point your elbows in different directions and put your hands behind your head. As you inhale, lift your head and shoulder blades off the floor, while lifting your chin up. As you exhale, return to the starting position.
Reverse twisting exercise
Like the previous one, this exercise is performed with a small amplitude. Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. While inhaling, tear off the shoulder blades and head from the floor, while lifting the pelvis. As you exhale, take the starting position.
Raising the torso
Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. While inhaling, lift the body off the floor and slowly rise to your knees. As you exhale, return to the starting position.
Raise our legs
Large amplitude is important in this exercise. Sit on a chair and lean on the edge. As you inhale, pull your legs to the body, and as you exhale, return to the starting position.
Exercise for the oblique abdominal muscles
To do this, sit on a chair and perform oblique body turns. For oblique muscles, all of the above exercises are also suitable, but they must be performed with small turns.
Slimming Exercises
First of all, decide where your legs should lose weight: on the thighs or on the calves.
The following will help you get rid of extra centimeters and make the skin and muscles of the legs more elastic:
Stand straight, keep your hands on your belt and rise on your leg, bent forward at the knee, and then slowly straighten it. For each leg, this exercise must be repeated 8 times. Take a 15 second break and repeat the exercise again. In total, you should have 8 sets.
To tighten the muscles on the front of your thighs and glutes, perform forward lunges. But remember that this exercise must be alternated on different knees, and at the same time your hands should rest on your hips.
You can remove flabbiness from the inside of the thighs in this way: lie on your back and spread your outstretched legs. Make sure that during this exercise your legs do not lean back or forward.
If you are concerned about body fat with outside hips, lift the top straight leg, while in a supine position. During this exercise, the sock must be pulled towards you. Change legs after eight sets.
Do you have fat calves? Then by all means try these exercises for weight loss:
Lie on your back, bend your knees and pull your socks towards you.
You can also stand near the wall, strongly rest your hands on it. Bend one leg at the knee and place it on the shin of the opposite leg.
Don't forget about running on the spot as well. It has been proven to be one of the most versatile remedies for stored fat.
Slimming Hip Exercises
The hip area, when fighting overweight, is one of the most problematic. But don't despair! Do all of the below regularly and you will achieve a significant reduction in the size of your thighs.
Take a horizontal position, put your hands on your buttocks. Keep your legs straight. Lift them up and in this position bring them together and spread them 10 times (the muscles should be tense).
Kneel down, drop your arms and straighten your feet. At the same time, lower yourself to the floor on the right near your feet and tilt your body to the left. Hands during this exercise should be straight and extended in front of you. Then return to the starting position with a jerk. This exercise is done 10 times on each side.
The following exercise will help you get rid of cellulite on your thighs. Stand with your feet wider than your shoulders and turn your socks out. Keeping your arms straight, you need to slowly squat, straining the muscles of the hips and buttocks. Sitting down, pause for a while, and stand up, making an effort. This must be repeated 10 times, performing 3 approaches.
Lie on your right side, rest on an arm bent at the elbow, and bend your upper leg at the knee. Shift your leg forward. At the same time, raise and lower as high as possible lower leg... On each side, you need to do eight sets of two lifts. This exercise is simply irreplaceable for training the inner thigh, so it should be done as often as possible.
In order to reduce the size of your hips, you need to stand on your left knee and lean on straight arms. After that, it is necessary to take the right leg to the right and back, straighten it and touch the floor with an elongated toe. You can also lift your leg and make circular motions up and to the left, and then down and to the right. This must be done 10 times without stopping. Remember that the leg cannot be bent at the knee and also the lower back cannot be flexed. The entire exercise must be repeated for the left leg.
The most effective exercise to reduce the size of the hips are performed lying down. To do this, you must completely relax the entire upper part of your torso and lie, at the same time, on your side. The upper leg must be bent and put on the lower one.
Bend your legs slightly at the knees, place them shoulder-width apart, and take your arms back. After that, bend them at the elbows, bend your pelvis forward and try to rise on your toes. In this position, you need to freeze for a few seconds. This exercise must be repeated eight times.
Exercises for slimming the buttocks
To get rid of saggy buttocks, it is enough to regularly perform a set of simple exercises:
Sit on the edge of a chair with your feet apart. Try to squeeze any object between your knees (a cushion, a book, etc.). You should sit up straight and hold onto the seat with your hands. Squeeze the object firmly with your thigh muscles and remain in this position for one minute. After that, you can relax and start again with the exercise.
To do the following, you will need to kneel down and put your hands on your belt. After that, sit on the floor, first on the right, and then on the left buttock. This exercise should be done until you begin to feel fatigue in the muscles of the buttocks. Don't take the easy path - don't sit on your feet. This will have absolutely no effect. Although this exercise is difficult at first, you will learn it very quickly.
For this exercise, you will need to lean your head and back against a wall, bend your legs at the knees and tighten your muscles. In this position, you should sit for at least one minute. This can be difficult at first, so you can shorten the time a little at first. While doing this exercise, make sure that your nape, buttocks and back do not come off the wall. Otherwise, this exercise will have absolutely no effect.
Grasp your right knee with both hands and pull it gently towards your chest, fixing this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.
Lie on your back and rest your feet on the wall. Contract your glutes, trying to lift your hips and pelvis off the floor, while keeping your back in place. It will be very difficult for you to do this at first. But over time, you will be able to perform up to 10 of these lifts in one exercise.
Unfortunately, we very often do not have enough time for ourselves. But here it is important for everyone who wants to lose weight to learn that if you don’t take care of yourself, then no one else will do it for you. In addition, in our time, you can just as effectively engage in physical exercise right at home. To do this, now it is enough to familiarize yourself with the methodology for performing the exercises on the Internet. Your perseverance, proper nutrition(in no case forget about it!), a great desire to become even more attractive - and in a few months you will notice how your figure has changed, and the parameters have reached the desired size. Eat a balanced diet, exercise regularly - and you will gain not only beauty, but also health!
This section of the site contains various sets of exercises and training programs for self-study at home and in the gym.
What is a set of exercises?
A set of exercises (training program) is a sequence of several exercises. Exercises are performed according to special rules that determine the number of approaches, repetitions, weight, the duration of rest between approaches, the speed of lifting and lowering the weight, and the frequency of training.
Exercises in complexes can be combined into various schemes -, trisets, etc. The set of exercises should be limited in time, the frequency of training per week, and the division into muscle groups trained on different days (split).
All these parameters directly depend on the purpose of training. The goal of training is the most important thing when it comes to choosing a complex. It depends on the purpose of the lesson how many approaches and repetitions to do in each exercise, how much weight to use, how many seconds to rest between approaches, what should be the heart rate in training, etc. etc.
Errors in complexes and training programs
For example, such a mistake is often encountered when choosing a complex. A person needs to reduce the amount of fat. The coach gives him a strength mass-gain training program and makes him do cardio. However, mass-gaining complex of exercises does not help to reduce body fat reserves. On the contrary, it promotes weight gain by definition. And even cardio is ineffective here. This person needs a set of relief exercises, for example, circuit training.
You should not try to combine different goals in one complex. A common mistake is trying to simultaneously increase muscle volume and give them relief. These are two goals opposite in physiological mechanisms. You need to divide them in time, having worked first on the complex for muscle growth, and then, after a couple of months, on the complex for the relief.
To independently compose complexes for yourself, you need a fairly large training experience and knowledge in the field of fitness, physiology. And it is better if the complex is made for you by an experienced coach. Cm. .
Please note that the complexes below are not logically connected and are not a continuation of each other, they are laid out as is.
Before using any of the complexes, be sure to undergo a medical examination and discuss with your doctor the possibility of practicing the chosen program.
If you need a reasonable sequence of programs for a long time, which is generally natural and correct, seek advice.
If you have any questions about using the programs, ask them in the comments.
They try to stimulate patients, even those who have undergone serious operations, to physical activity so that stagnant processes do not occur. Exercise complexes for health are necessarily developed taking into account the age and condition of the person, which is very important for the effectiveness of rehabilitation measures. Recreational physical exercises are also important for the prevention of all kinds of ailments.
The health-improving effect of physical exercise, its significance and effect on the body
One of the main reasons for the development of many diseases (including cancer) is metabolic disorders.
And physical exercises for improving the body are one of the most effective regulators of metabolism. Make yourself move! Man has to walk fast pace at least 30 minutes a day, and preferably 1 hour. This is another important building block that you invest in your health.
The great physician Avicenna wrote that a person performing physical exercises wellness orientation, most often does not need any other methods of recovery. True, physical activity should be sufficient, but not excessive. Achievements of technical progress have significantly reduced the physical activity of a modern person: sedentary work, hours of "watch" at computers, passive rest at the TV lead to a significant metabolic disorder, a decrease in the body's resistance. This risk factor is especially important for men with significant muscle mass, which is often completely inactive. The laws of Nature are violated: a man - in the past, a hunter, who fought with harsh Nature, has turned into a brood hen. Perhaps this explains the significantly shorter life expectancy of a modern man (compared to the average life expectancy of women). Therefore, the health-improving value of physical exercise is difficult to overestimate.
It is believed that for a successful fight against physical inactivity, it is enough to walk 4-5 km daily or replace walking with half an hour swimming, jogging or exercise complexes.
In addition, now there are a lot of health centers, all kinds of types are available. home massage, contrast showers, pouring and rubbing with cold water will bring undoubted benefits. For a long time in Russia, a bath was used as a powerful cleansing and healing agent using various brooms, etc. You can also choose an affordable physiotherapy device or devices for home use, with which you can massage biologically active points, use the healing effect of a low-energy laser source or weak magnetic fields (scientists from Rostov-on-Don proved that with the help of weak magnetic fields it is possible to increase the general resistance of the body and significantly increase the effectiveness of treatment even for such serious diseases as malignant tumors; the results of these studies were formalized as a discovery) ... That is, there is a choice - every day we learn new things. Considering the health-promoting effect of exercise on the body, you need to take correct solution- according to the principle “do no harm”.
Without an active lifestyle, exercise for health that creates a feeling of joy, any diet will be incomplete. If water, oxygen, carbon dioxide are the basis of bioenergetic processes, then movement is life itself. You can give credit to different schools physical education, but my experience, including working with Olympic teams, indicates that if you fulfill the proposed feasible not only for the elderly, but also for the sick complex, then create the body that vitality that will contribute to longevity.
German scientists have proved that a person who performs exercises to improve the body's health for only 20 minutes every day falls ill 5-7 times less often, work efficiency increases by 35-40% and after 50 years 5 years of life are added.
A complex of physical exercises of a health-improving orientation
For those who want to really be healthy, the following, not very laborious, is useful for preventive purposes. daily complex health-improving physical exercises.
- Lying on your back, after waking up, learn to contract the muscles (straining and relaxing) both the whole body and its individual parts.
- Rub all parts of the body that can be reached, massage the palms, fingers, ears, feet, on which the organs of the whole body are projected. It is necessary to rub the skin surface of the whole body because there is a lymphatic system under it, which is responsible for collecting waste products from cell activity and destroying pathogenic microflora.
- In the prone position, bend slightly one leg, the foot towards oneself, and with the other leg massage the bent leg from all sides, as if tearing off: the rise of the foot, toes, sides, the muscles of the lower leg, thighs on one side and the other. Do the same with the other leg. In the beginning, this health promotion exercise can be simplified: one foot moves along the inside of the other half bent leg, the knee of which is pressed against the floor. There is also a simultaneous massage inside legs, shins and thighs. This exercise cannot be performed with thrombophlebitis, varicose veins, trophic ulcers! While restoring this exercise for effective recovery blood supply lower limbs, you simultaneously prevent the development of many cardiovascular disorders and joint diseases.
- Lying. Connect the feet and move them towards you - away from you, try to press your knees to the floor.
These physical exercises from wellness system you exclude stagnation in the lower extremities, flat feet, coxarthrosis, osteoporosis, prevent the development of varicose veins, trophic disorders.
Physical exercise to maintain health and longevity (with video)
"Walking" on the buttocks. Sit on the floor with your legs straight (may be slightly bent). Raise the left side of the body - the leg and buttock - and move it forward, while turning the head to the left, and with straight arms - to the right. Then everything is repeated with the right side of the body: the leg with the buttock forward, the head to the right, and the swing to the left. So "go" 1-2 m forward, then back - as many times as you want.
This health improvement exercise eliminates congestion in the pelvic region, prevents the development of osteochondrosis in all parts of the spine, normalizes the work of the entire gastrointestinal tract, eliminates the pathology of the excretory system and genitals, eliminates enuresis, prolapse of the rectum, vagina, improves blood, vein , lymph flow, sexual potency, eliminates edema of the lower extremities. And, of course, such an exercise for health is the prevention of the formation of benign (adenomas, fibromas, cysts) and malignant tumors.
For this purpose, a very effective set of exercises for healing, developed by A. Kegel against stagnation in the small pelvis:
- Compression. Tighten your muscles as if to stop urination. Count to three slowly. Relax.
- Abbreviations. Tighten and relax your perineal muscles as quickly as possible.
- Ejection. Push in moderately, as in a stool or childbirth. This exercise, which is beneficial to your health, also causes tension in some of your abdominal muscles. You will also feel tension and relaxation in the anus.
Every week, 5 approaches are added to each, until there are 30 of them.
The great thing about these exercises is that they can be done anywhere - no one will guess that you are working on your muscles.
Like all other muscles in our body, the pelvic floor muscles are kept in good shape through regular exercise.
Dance using twist elements: one leg with the heel makes a turn around the toe up to 180 ° while the pelvis is immobile.
This set of physical exercises for health also helps to prevent or get rid of coxarthrosis.
The video "Exercises for Health" shows how the gymnastic complex is performed:
Beneficial Exercise That Improves Human Health
It should be noted that when moving from the surface of the joints, the epithelium is exfoliated, which turns into a lubricant. After all, bones and ligaments do not have their own circulatory system, but feed on the muscles attached to them, and the more actively the muscles work, the better the blood supply to the bones and ligaments. That is why it is necessary to move, no matter how old you are and what you are sick with, not to mention joint diseases.
Many of you live in multi-storey buildings and complain that it is difficult to climb the 2-5th floors without an elevator. How can we turn heaviness into joy? Having approached the first step, catch your breath, take a breath, exhale a little and walk as quickly as you can without breathing. You felt that you can no longer hold your breath, stop, breathe out (there is still a lot of air in your lungs), calm your breathing and go ahead. In the early days of doing these beneficial physical exercises for your health, you will be bothered by shortness of breath, palpitations, and heaviness in your legs, but they will gradually disappear.
It is also necessary to go down like this - "without breathing", because in this case other muscles work: those who have gone to the mountains know that it is easier to ascend than to descend.
First, you will overcome 3-5 steps, and then more and more, but in any case, this method strengthens the cardiovascular, pulmonary, nervous, muscular systems, improves metabolic processes, reduces weight.
When you come home, take a contrast shower and praise yourself: what a fine fellow you are. Our organism is amazingly arranged, in which there are huge possibilities, in particular, in the same respiratory system.
A set of physical exercises that promotes health
Currently, the main causes of disability are not cardiovascular diseases or oncology, and diseases of the spine: 2/3 of the lumbar and 1/3 of the cervical. There are quite a few reasons for disruption in the work of the spinal column, but the main, of course, is the limitation of mobility, starting with childhood: sitting, in which the intervertebral discs, experiencing a one-sided load, do not receive proper nutrition, since the "liquid conveyor" does not work due to the low activity of the musculature.
What kind of health-promoting physical exercise will help strengthen the spine?
- The first is not to sit still: spread your legs, raise your socks, then your heels, bend forward and backward, using the support to put your knees above the pelvis. It is necessary to know that in a sitting position the intervertebral discs experience a much greater load than when walking. When walking, the load mainly falls on the posterior structures of the intervertebral discs, and when sitting, it is balanced.
- The second exercise is good for your health when sitting for a long time. Resting your hands on the edge of the chair, the armrests of the chairs, you need to raise a little: the intervertebral discs, relieving the load, at the same time work as pumps, absorbing water, thereby improving nutrition and metabolism.
Never get up quickly from bed after sleep, which leads to a sharp increase in the load on the lumbar spine, and even when you twist the upper spine in relation to the lower body. Standing up suddenly is also fraught with loss of consciousness from moving blood away from the head, especially in patients with cardiovascular disorders. After sleeping, you need to stretch, strain, then relax your body, lie on your side slowly, sit sideways, and then stand up. Previously, it is better to pull one, and then two knees to the chest, straighten your legs: bend your knees and pull them to the buttocks, put them to the left, to the right, while turning your head in the opposite direction. Of course, this should become part of your daily habit, otherwise there will be no effect.
Wellness Exercise System
Squats are a very good and perhaps the most effective physical exercise for human health. Grasping the rack (in sports hall), in the apartment - by the door handles, in nature - by the tree, put your legs as close as possible to the support and squat, tilting the body back on straight arms, gradually increasing the depth of movement, up to squatting almost to the ground. It is the safest physical exercise for health promotion and promotes the recruitment of all muscles in the body and joints. It gives a powerful therapeutic and prophylactic effect, including in the work of capillaries, which are more than 60% in the lower part of the body, thereby getting rid of heart diseases (coronary artery disease, hyper-, hypotension), intestines, joints (coxarthrosis, arthrosis), etc. You should, in accordance with your age, gradually increase the number of squats and be sure to do this in the morning and evening. And, if desired, during the day.
It must be remembered that the vessels fail not from physical exertion, requiring constant tension, tone, but from the progressive process of connective tissue degeneration of vascular tissues. A set of physical exercises to improve health, gradually becoming more complex to your individual physiological norm, strengthens the muscles, joints, increases the general tone of the body, enhances metabolic processes, leads to less slagging of the body, and so on. The rate is determined by nasal breathing (if it is excessive, then mouth breathing is included). With a certain training, these exercises must be performed with an increase in the load at least 10 times for 25-30 minutes, until you feel tired and sweaty. The order in which they are performed does not matter.
For diabetics, physical exercises that improve health, especially squats and work with an expander, should be done for at least 1 hour in the morning, and in the evening add walking and exercise in the air.
After exercise, intense walking, jogging, a contrast shower is required.
The periodicity, gradual increase in loads will allow you to feel the mobility of the spine, joints, and with this the appearance of vigor, lightness, strength, in 2-3 months.
If you are not feeling well, push yourself over and get some exercise. Because, as already mentioned, one of the important reasons aggravating the development of diseases is limitation of movement, rest, recommended by doctors to patients during illness while taking chemical drugs.
Don't forget about the health benefits of exercise: the weaker the muscles, the more difficult stressful situations a person can endure. A state of depression, for example, can negatively affect the subscapularis muscles, and they have an energetic connection with the meridian of the heart and through it with the heart itself. This is why when you walk or sit with your shoulders down, even if the muscles themselves are not developed, heart problems arise.
The more the training of the capillaries, another "peripheral heart", the more the load on the heart decreases, the blood supply to all organs, including the musculoskeletal system, improves, the sooner their functions are restored. In this case, age does not play any role, again, only gradualness and consistency in increasing the loads is needed (of course, in acute conditions, loads are excluded).
Many of you run in the morning, which you should never do. As numerous studies show, when running in the morning, blood clotting increases significantly, and this is fraught with its consequences: acceleration of the atherosclerotic process and thrombosis of blood vessels.
Respiratory gymnastics as a way to improve the body
We must not forget about breathing exercises as a way to improve the body. The p53 gene is capable of activating under conditions of mild hypoxia experienced by a person. This explains the fact that people living in the mountains and feeling the constant effect of hypoxia on the body due to rarefied air are less likely to develop cancer and are ahead of other regions in terms of life expectancy. According to these observations, physicians have developed special training, aimed at artificially controlled breath holding. These exercises help to improve health and serve as a good prevention of cancer, as well as many other diseases.
The technique of the so-called staggered breathing described by Dr. Yu. B. Bulanov, which is called hypoxic training. It is breathing exercises for improving the body, which can be performed everywhere: at home, at work, while walking, in transport.
A small breath - holding the breath - a small breath - holding the breath - a small breath - holding the breath, etc. Then follows the same stepwise exhalation, in small portions of exhaled air and holding the breath after each.
When a person feels very strong hypoxia, the exercise should be finished. This exercise of breathing exercises for improving the body can be performed no more than 3 times a day.
After the first days of this training, cancer patients feel an improvement in their condition, which is confirmed by the observation of doctors. Maximum healing effect will provide a combination of the technique of stepwise breathing with a buckwheat diet, which is also associated with the activation of the p53 gene inhibited by cancer.
You need to breathe with your stomach, which ensures the work of the lymphatic "heart" - the diaphragm, which contributes not only to pumping fluid from the bottom up, but also to massage all the internal organs of the abdominal and thoracic region. This should be done like this: quickly and easily breathe in with your stomach (you can deeply) and, slowly pulling the navel towards the spine, exhale. The longer you do this, the better.
During World War I, Walter Camp was commissioned by the US military to develop a set of exercises to maintain combat shape, and he suggested the "daily dozen" - short, regular workouts that keep the body healthy and nimble, but not exhausting.
Camp came up with this set in part because the existing exercises seemed too complicated and boring to him. Another reason was the already familiar idea that modern technologies are robbing people of the health and dexterity that were characteristic of our distant ancestors.
After the war, this set of exercises spread throughout the world. Brochures describing the "daily dozen" sold in the millions, as did audio tapes with instructions. The Camp complex became known all over the world.
What is a "daily dozen"
This is a simple workout that should be done with ease and enjoyment. It develops flexibility, improves posture, muscle coordination, etc.
Camp argued that exercise had a positive effect on the functioning of internal organs, in particular the intestines, and also pumped cognitive functions, improving brain function.
The Daily Dozen is suitable for any adult, but is especially useful for middle-aged people who notice some tightness in their bodies and sit for most of the day.
Daily Dozen Exercises
Exercise 1. Circles with hands
Develops the muscles of the shoulders, back and chest, improves posture.
- Stand straight, raise your straight arms to the sides at shoulder level, palms facing up.
- Slowly trace your hands into small circles, about 15 centimeters in diameter. Most of the movement comes from the shoulders, with tension felt at the back of the shoulders.
- Perform five laps forward and five backward.
Exercise 2. Bends with hands behind the head
Stretches the abdominal muscles, strengthens the back, improves posture.
- Stand up straight with your hands behind your head.
- As you exhale, tilt your body forward to 45 degrees, neck in line with your back, look at the floor in front of you.
- Inhale, straighten up, raise your head.
- Bend back slightly to feel the stretch in your abdominal muscles. The gaze is directed to the ceiling.
- Straighten up. The head remains raised.
- Repeat 10 times.
Exercise 3. Raising the arms
Develops shoulder strength, strengthens the arch of the foot.
- Stand straight, raise your straight arms to the sides to shoulder level, palms facing down.
- With an inhalation, rise on your toes, raise your arms up 45 degrees.
- With an exhalation, stand on your foot entirely, lower your arms to parallel with the floor.
- Repeat 10 times.
Exercise 4. Deep side bend
Develops the muscles of the shoulders and waist, stimulates the liver and intestines.
- Stand straight, raise your arms to the sides at shoulder level, palms down - this is the starting position.
- Raise your left hand up, lower your right hand down along the body.
- Begin to tilt to the right of the hips, the right hand crawls along the leg to the knee, the left one twists around the head. At the extreme point, the left palm rests on or near the right ear.
- Slowly straighten up, extending your arms to the starting position.
- Make a similar tilt to the other side.
- Repeat 10 times.
Exercise 5. Twisting
Raises and expands the chest. Stretches the abdominal muscles.
- Stand up straight, with a breath, bend your elbows, place your fists under your armpits.
- Continuing to inhale, take your shoulders back, bend slightly in the chest, expanding the chest, lift your head up and look at the ceiling.
- With an exhalation, move your arms forward, then spread them to the sides.
- While holding your breath, bend forward to parallel with the floor, pull your arms back.
- Straighten up and move your arms forward, and then spread them to the sides.
- Repeat 10 times.
Exercise 6. Squat on toes
Strengthens the arch of the foot, lower leg and back muscles.
- Stand straight, feet shoulder-width apart, raise your arms to the sides to shoulder level, turn down with your palms.
- Inhale on your toes.
- Continuing to inhale, lower yourself into a squat.
- As you exhale, rise from the squat.
- Continuing to exhale, lower yourself to a full foot.
- Repeat five times.
Exercise 7. Rotation of the shoulders
Strengthens the shoulder muscles.
- Stand up straight and lift your shoulders as you inhale.
- Continuing to inhale, push your shoulders forward.
- As you exhale, lower your shoulders.
- As you continue to exhale, bring your shoulders back.
- Repeat ten times.
Exercise 8. Turning the arms
Develops the muscles of the shoulders and chest.
- Stand up straight with your arms folded in front of you, palms facing you.
- Raise your arms in a circle crosswise (the right palm outlines a circle on the left side, the left on the right), at the top, turn your palms outward.
- Lower your arms in a circle without crossing them (the right palm draws a circle to the right, and the left palm to the left).
- Repeat five times.
- Lower your arms, don't cross them. The palms are next to the hips.
- Raise your arms in a circle, turning your palms out.
- Lower your arms crosswise, opening your palms towards you.
- Repeat five times.
Exercise 9. Head tilt
Strengthens the muscles of the neck, improves control over them.
- Stand up straight, tilt your head forward.
- Tilt your head to the left.
- Tilt your head back.
- Tilt your head to the right.
- Repeat five times.
Exercise 10. "Mill"
Develops flexibility of the back muscles.
- Stand straight, feet shoulder-width apart, raise your straight arms to the sides to shoulder level.
- Bend over, swinging your body to the left and bending your right knee. Right hand touches the floor between the legs, the left is extended upward. The head is turned to the ceiling, the gaze is directed to the left hand.
- Return to starting position and repeat on the other side.
- Do it five times in each direction.
Exercise 11. Body Tilts
Strengthens the back muscles, opens the chest and stretches the abdominal muscles.
- Stand up straight, raise your hands above your head and interlace your fingers into a lock, turning your palms towards your head. The closer the hands are to the head, the more effective the exercise is.
- Lean forward gently. The movement is controlled, without jerks and extreme inclinations.
- Lean to the right.
- Lean back.
- Lean to the left.
- Make five bends in each direction.
Exercise 12. "Wings"
Strengthens the muscles of the back and shoulders, develops the diaphragm.
- Stand straight with your feet together, your toes slightly turned outward, your arms hanging freely along your body.
- As you inhale, raise your straight arms in front of you.
- Continuing to inhale, spread your arms to the sides.
- As you finish inhaling, raise your arms above your head, palms facing forward.
- As you exhale, make a bend, put your hands behind your back and raise. The head is raised, the gaze is directed forward.
- Return to the starting position and repeat the exercise nine more times.
Since the exercises do not cause fatigue and do not take much time, Camp recommended doing them every day at least once, and ideally three times: morning, afternoon and evening.
Camp also advised supplementing training with ten hours of outdoor walks per week (a little less than an hour and a half a day) to support health and longevity.
