A set of physical exercises to perform which. Summaries: Physical exercises, a set of exercises and physical education. Exercises for the muscles of the legs and lumbar girdle

Do you prefer exercise at home? Doubt about their effectiveness? So, with the right approach, even at home, you can train quite effectively. We will tell you about this! The proposed exercises can be performed both at home and in the gym.

However, with regard to this training, physical exercises involve the use of special equipment:

• skipping rope
• horizontal bar (regular crossbar)
• bars for push-ups, and if at home, then replace them with a pair of high-backed chairs
• a pair of dumbbells (you can take weights)

Physical exercises at home, the proposed program covers ten workouts, which must be completed in a circle twice. The duration of the program is 80-100 days. You should train on it once every 4-5 days, the rest of the time - your full rest for recovery.

If training has brought desired results, and they will, we assure you, then take a full week break and start again with this program from the very beginning.

Nutrition

As with any exercise with a goal, you should eat 4-6 times throughout the day, not including light snacks and meals. sports nutrition... As for products, give preference to protein and cereals. You need to drink at least two liters of water every day.

Recreation

As for rest between sets and exercises. you should rest for one and a half to two minutes, no more, but so that a new approach or exercise can be performed with renewed vigor.

Exercise at home

First workout

• General warm-up, jumping rope for 5 minutes.

• on the crossbar. Perform 10 sets of 2-4-6-8-10-12- maximum -12-8-4 reps (the maximum is also an approach in which you need to perform the maximum number of repetitions).

• Push-up for triceps from two benches (chairs). 4 sets with maximum repetitions.

• Alternating forward lunges. In this case, hands on the belt. Perform maximum reps in two sets.

Second workout

• General warm-up, 5 push-ups, 5 squats (this is one circle lasting 3 minutes).

• Squat with own weight... Perform 4 sets of maximum reps.
• Hanging leg raises. Perform 2 sets of maximum reps.

At the end of your workout for 3-5 minutes, just walk around, relax.

Third workout

• Pulling up to the chest on the bar. 7 sets of 4-8-12-max-12-8-4 reps
• Push-ups from the floor. Perform 4 sets of maximum reps.
• Jump Squat Perform 2 sets of maximum reps.

At the end of the workout, cool down. Hang on the bar for 5 minutes.

Fourth workout

• General warm-up, jumping rope, for 5 minutes

• Dips on the uneven bars. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.

• Alternating one-handed hanging on the bar for 4 attempts.
• Raising arms and legs from a lying position. 3 sets of maximum reps.

There will be a hitch at the end of the workout - hang on the bar for 5 minutes.

Fifth workout

• General warm-up (side bends, back and forth) - 5 minutes.
• Pulling up on the bar. 7 sets of 4-8-12-max-12-8-4 reps.

• Dips on the uneven bars. Perform 2 sets of maximum reps.

• Alternating lunges with feet forward, hands on the waist. Perform 4 sets of maximum reps.
• Raising the body from a lying position. Perform 3 sets of maximum reps.

At the end of the workout, stretch for 5 minutes.

Sixth workout

• General warm-up, 5 minutes of jumping in place.
• Squats, arms crossed over chest. Perform 4 sets of maximum reps.
• Alternating forward lunges with your hands on your belt. Perform 4 sets of maximum reps.
• Push-ups from the floor. Do as many reps as possible in 1 set.

• Hanging leg raises. Do as many reps as possible in 1 set.

Stretch for 5 minutes at the end of your workout.

Seventh workout

• General warm-up, 5 push-ups + 5 squats (this is one circle and so on for 5 minutes).
• Pulling up for biceps. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.

• Dips on the uneven bars. 4 sets 4-8-12- maximum reps.

At the end, hitch - hang on the bar for 5 minutes.

Eighth workout

• General warm-up, side bends, forward. Perform 5 minutes.
• Push-ups from the floor. Perform 2 sets of maximum reps.

• Squats, hands on the back of the head. Perform 2 sets of maximum reps.
• Alternating hanging on the bar on one hand. 2 approaches each.
• Lifting the torso while lying. Perform 2 sets of maximum reps.

Ninth training

• Pulling up on the bar. Sets: 5, reps: 10-12.

• Hanging leg raises. Do a maximum of 5 reps.

Cool down for 5 minutes at the end of your workout - relax, move.

Tenth workout

• General warm-up - 5 minutes of jumping rope.
• Push-ups on the uneven bars with a forward bend of the trunk. Sets: 5, reps: 10-12.

• The simultaneous lifting of the arms and legs while lying. 5 sets of maximum reps.

At the end of your workout, do light dumbbell pullovers for 5 minutes.

These are the physical exercises at home, which for gym will do too.

Train!

During World War I, Walter Camp was commissioned by the US military to develop a set of exercises to maintain combat form, 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 claimed exercise is good for work internal organs, in particular the intestines, and also pump 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 thoracic region 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. The 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 workouts with ten hours of walks on fresh air a week (a little less than an hour and a half a day) to support health and longevity.

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. Straightening your arms, lift your upper body, making a back bend, while throwing your 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 body, 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 bit, 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.

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 movements with your 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 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 it 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 flex the leg at the hip joint and extend it at the knee, while standing 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. During this exercise, do not exert 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 , adducting the leg, and muscles flexing the leg at the knee (back of the thigh, 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 at the shoulder joint, and extend the shoulder joints (deltoid, left latissimus dorsi, left triceps, and left rhomboid muscle)

Stand up straight and in a comfortable position with feet shoulder-width apart. Straighten your left arm and extend it 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, front beam 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 the back is stretched, do not bend your elbows, pull your chin to your chest, direct your gaze to the navel, tighten your stomach, 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 body weight more to the arms, the stomach is tucked up, we try to bend in the thoracic 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 back muscles, 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 up 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... At intervertebral hernias only twisting is allowed in the prone 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 twist your torso to the left so that your left shoulder moves to the left and right shoulder went ahead. 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 the stomach in, 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 with 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 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.

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. hip joints.

Therapeutic effect. The exercise normalizes blood circulation, has a beneficial effect on the sympathetic part of the autonomic nervous system, relieves back pain, stretches 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 your wrist 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 and 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. Rise 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 (bike 5 minutes, joint gymnastics and one stabilization skill building exercise).

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 almost anywhere there is a chair, stool, box of a suitable height, etc. The criterion for the suitability of furniture for exercising 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. Take away thumbs legs 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 the toes to the 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 outside stop, hands on the 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 motion foot.

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.

SPB GOU SPO "PK GH"

Abstract on the topic:

A set of exercises for physical culture

Completed by: student of group RE-407

Tokarev Denis

St. Petersburg

2010 year

INTRODUCTION

Physical culture, being one of the facets of general culture, largely determines the behavior of a person in production, in school, in everyday life, in communication. The development of physical culture and sports is one of the most important components of a strong social policy, which can ensure the real implementation of humanistic ideals, values ​​and norms, open up a wide scope for identifying people's abilities, meeting their interests and needs.

WARM UP

Before starting the main part of your workout, you will need to do the exercises below each time.

The cardiovascular system, as well as your muscles, ligaments, bones and joints, should be prepared for stress. Your movements should be fluid and your body flexible.

Exercise # 1:

Stand straight with your feet wider than your shoulders. Bend forward, trying to reach your ankles with your fingers.

30 seconds-1 minute

Exercise number 2:

Stand straight with your feet wider than your shoulders. Bend forward, trying to reach with your elbow to the knee of the opposite leg, transferring your body weight to it. Keep your back straight.

Exercise duration:

30 seconds-1 minute

ARMS AND CHEST

To achieve maximum effect especially when you are working the muscles of the arms, it is very important to perform the movements slowly and synchronously in order to create a constant load on the muscles.

If you are already trained enough, you can make the exercise harder by using weights such as dumbbells. This will greatly increase the effectiveness of the exercise.

Some exercises are performed with elastic band Thera-Band, which is most suitable for these purposes, however, you can use any other rubber twine.

Exercise # 1:

Muscles of the outer side of the shoulders

Get on one knee. Take a dumbbell, rest your elbow on your thigh. Stretch this hand and try to keep it that way. The second hand is on the belt.

Execution options:

Try moving your hand up and down.

Number of repetitions:

1st stage - 8-10

2nd stage - 8-10 (2 sets)

Exercise number 2:

Muscle shoulder girdle, arms and chest

Stretch your arms out in front of you, palms down at chest level. Clench your fists, open your forearms with your palms up and back, pressing your shoulders close to your body.

Number of repetitions:

1st stage - 8-10

2nd stage - 8-10 (3 sets)

The rest of the warm-up exercises can be found in the bibliography.

PRESS

Good abdominal muscle tone contributes to the correct placement of internal organs in the abdominal cavity and correct posture(the spine is reliably supported by the abdominal and dorsal muscles). The abdominals play a vital role in the breathing process and in all kinds of daily movements. Therefore, it is very important to strengthen and maintain the abdominal muscles in "working" condition, but this is not the case when all means are good. Muscles should develop symmetrically, acquiring the same thickness throughout their entire length. Chaotic exercise can cause muscles to develop unevenly, creating zones of "least resistance".

Exercise should not only pursue aesthetic goals, but also promote muscle performance. Beautiful muscles, obtained thanks to, say, electrical stimulation and at the same time not allowing you to sit down from a supine position is hardly a desirable result. There are many different factors to consider in order to improve your health and improve your figure at the same time.

Exercise # 1:

Breeding and flattening of straight legs with contraction of the abdominal muscles

How to do it?

Starting position: sitting and leaning on hands, straight legs are raised. Spread and bring your legs apart, keeping your stomach tense.

How to breathe?

Exhale through your mouth every eight movements.

For beginners: do two sets of 10 movements. Rest for 1 minute between sets. Too difficult? Do the exercise lying on your back with your legs upright.

For the more trained: do two sets of 20 movements.

Rest 30 seconds between sets.

Exercise number 2:

Pulling a straight leg to the left and right shoulder with a stationary body

How to do it?

Lying on your back and keeping one leg on the floor, and the body raised motionlessly, pull the other leg alternately to the left shoulder and to the right.

How to breathe?

Exhale through your mouth as your feet are closer to you.

How many reps should you do?

For beginners:

make 12 movements with your left foot. Rest for 30 seconds and work with your right foot. Too difficult? Lower the case to the floor.

For the more trained:

do 20 movements with your left foot, then 20 with your right.

The rest of the warm-up exercises can be found in the bibliography.

LEGS AND BUTTS

After the description of each exercise, the duration of its execution is indicated. If you are a beginner, you should train in Stage 1, but if you are trained enough, train in Stage 2. To achieve maximum effect, it is very important to perform the movements slowly and synchronously in order to create a constant load on the muscles.

If you are already trained enough, you can make it harder by using weights for your legs. This will greatly increase the effectiveness of the exercise.

Use a mat when doing the exercises while kneeling or lying down.

Sit on the edge of a chair, stretch your right leg straight in front of you, back straight, pull the sock towards you.

Exercise # 1:

Execution options:

· Pull the toe of the raised leg forward.

· Rotate the raised leg at the hip joint.

1st stage / 2nd stage

The number of repetitions is / 8-10.

Exercise number 2:

Lie on your side, rise on one elbow. Swing up with your right leg, keeping your lower leg in weight.

Execution options:

· Pull your heel up instead of a toe.

· Hold the raised leg for a few seconds, maintaining tension, you can make a small jerk.

· Bend and straighten both legs.

1st stage / 2nd stage

Reps 8-10 / 8-10

Break between sets - / 15 seconds

The number of repetitions - / 8-10

The rest of the warm-up exercises can be found in the bibliography.

BACK

The function of the spine is directly related to the condition of the back muscles. By using following exercises you will strengthen your back muscles and your spine will become stable. The stable position of the spine is ensured by the targeted development of the muscles. It is also necessary to develop coordination of movements. Only in this way will you ensure the correct position of your spine. Our exercises will help you with this!

We offer two levels of workload: the first (for beginners) and the second (for the advanced). Increase the load gradually. If the exercise is easy for you, start right away from the second level.

Exercise # 1:

Bending one leg at the knee and throwing it over the other, turn your head in the opposite direction. Hands to the side

Reps: 2-3

Exercise number 2:

Keeping your back straight, pull your lower leg towards your buttocks.

Duration: 20-30 seconds

Reps: 2-3

Break between sets: 20 seconds

The rest of the warm-up exercises can be found in the bibliography.

RELAXATION

Exercise # 1:

Get on your knees, bend your back and stretch your arms forward, palms on the floor. Raising your pelvis, move your torso forward. Feel the tension in the muscles in your chest, arms, and shoulder girdle.

Exercise duration: 3 times for 30 seconds

Break between sets: 20 seconds

Exercise number 2:

Lie on your stomach, bend your right leg at the knee and bring it to the pelvis, grab your foot with your right hand. Breathe evenly and deeply, with each exhalation, gently pull your leg towards you, trying not to create tension. Change legs after 20 seconds. Do 3 reps for each leg.

Exercise duration: 3 times for 20 seconds

Break between sets: 20seconds

The rest of the warm-up exercises can be found in the bibliography.

BIBLIOGRAPHY

Stretching is one of the main tools for developing flexibility.

For the muscles of the neck:

1. Head tilt to the right with a right hand grip on the head (then also to the left).
2. Lowering the hand, add an upward turn of the head.
3. Head tilt forward, hands behind the head, elbows forward.

Biceps brachii:

1. Hands down, palms forward in grip with fingers.
2. Hands back downward in grip with fingers.

Deltoid muscles:

1. Right hand forward to the left, left hand from below, forearm up, palm back.

Triceps brachii:

1. Right hand up, forearm down, left hand up, forearm inward with a palm grip on the elbow or forearm of the right hand.
2. Bend forward, arms back, left hand grip the middle of the forearm of the right hand.

Back muscles:

1. Half bend forward with head tilt forward, hands up in grip on the wrists.
2. Support with bent arms on the hips with the head tilted forward.
3. Bend forward with the head tilted forward, hands locked under the hips.
4. Sit on the heels of the legs apart with the arm tilted forward. Stretch upward with your hands.
5. Gray, bending his legs, grip under the knees with his hands. Round your back, stretch up.

Rectus abdominis muscle:

1. Support lying on the forearms, half-tilt back.

The oblique muscles of the abdomen:

1. Half tilt forward to the right, hands up into the lock.
2. Tilt to the right left hand up, right with support on the thigh.

Calf muscles:

1. From a closed stance, step right forward lunge.

Popliteal ligament:

1. Step right back into a half-squat with a half-bend forward, left step forward on the heel, hands rest on the thigh.
2. Sed, bending the left, the right foot is unbent. Lean forward with a hand grip at the ankle joint.
3. Gray, bending the legs with a grip at the ankle joint, straighten the right one forward or upward.

Quadriceps femoris muscle:

1. Overlap the shins back with a grip with one or two hands for the ankle joint.
2. The emphasis is on your knees. Bend the left back with a grip on the ankle joint with your left hand, press it against the gluteal muscles.

Biceps femoris:

1. Right leg forward, lower leg down with a hand grip in the middle of the lower leg.

Adductor and tender muscle:

1. Lunge right to the side, left to the side with support on the heel.

25. Sitting legs apart, bending forward with hands resting on the forearms.

Make up a set of physical exercises for women of the first period of adulthood for the development of strength endurance using one of the types of FOT and justify the appropriateness of its use. (OK-7, OPK-2, PK-18)

For the development of strength endurance, you can use general fitness programs or global ones, where more than 2/3 muscle groups are involved and regional from 1/3 to 2/3 using different types weights.

Strength endurance is developed by the method of unsatisfactory efforts with a normalized number of repetitions: weight of weights is 30-40% of the maximum, the number of repetitions is 16-24, the number of approaches is 3-6, rest is 2-3 minutes, the rate of exercise is average, the speed of overcoming movements is average. The method helps to reduce the fat component and improve strength endurance and muscle relief.

Exercises are performed with weights (bodybar, dumbbells).

1. Basic exercises for the muscles of the legs and buttocks (2-3x16):

Squat with narrow setting feet

Squat with wide stance "plie"

Sagittal Plane Lunge Squat (Forward)

Frontal lunge (to the side)

2. Isolated exercises for the muscles of the legs and buttocks (3x16):

Leg extension

Abduction of the leg

Bringing the legs

3. Exercises for the muscles of the press in ip. lying on your back (3x16):

Twisting the upper body

Twisting the bottom of the case

Simultaneous twisting

A twisting movement of the body with a simultaneous movement of the hand (for the oblique muscles of the abdomen).

Make up a set of physical exercises for men of the first period of adulthood for the development of their own strength abilities using one of the types of payroll and justify the appropriateness of its use. (OPK-2, PK-18)

79. Make a wellness plan physical training for men of the first period of adulthood on the development of general endurance using one of the types of FOT and justify the appropriateness of its use. (OPK-2, PK-19)

General endurance can be developed with the use of cardiovascular equipment. A wide variety of cardiovascular equipment provides for the implementation of movements on them through the work of only the lower body - legs, and the whole body at the same time (legs, trunk, arms), which implies an increase in the number of muscle groups involved in the work, an increase in energy consumption.

In this regard, cardiovascular equipment can be used:

1 - regional - using only legs (exercise bike, treadmill, stepper)

2 - global, where the whole body is involved at the same time (rowing, raider, eleptic).

Various options methods for the development of endurance are used in computer programs of modern cardiovascular equipment.

Uniform method - increases overall endurance and is suitable for beginners and people with low physical fitness.

Variable continuous method - combination of loads of different intensity

The interval method consists in alternating intervals with high and low intensity of work.

Load and rest cycles are usually repeated five to ten times, depending on the goals of the program and the response to the workout.

Character interval training and the impact on the body of those involved are determined by the following factors:

On cardiovascular equipment: a combination of work of different intensities (for example: 5 minutes - walking or jogging at a low intensity, 5 minutes - high).

80. Make a plan of health-improving physical training in step-aerobics for girls and justify the appropriateness of its use. (OK-7, OPK-2, PK-19)

Step aerobics is a program of aerobic orientation of low and high intensity, using a step platform, including a block of strength exercises aimed at developing large muscle groups using various equipment (dumbbells, body bars).

The program offers three levels of difficulty of the exercises: initial, intermediate, advanced.

The entry-level goal is to teach technique and fluency in basic steps and hand movements.

Average level assumes a coordinated movement of the arms and legs. When learning more complex movements, the method of divided learning was used. First, the movements of the legs are learned, then with the hands, and only then a holistic motor action is performed. The study of new movements should be strictly sequential, systematic and composed in a combination of previously learned elements. The finished combination is worked out in its entirety, repeatedly performed to the accompaniment of musical accompaniment.

The high level presupposes a complex coordination lesson. When doing platform exercises, the muscles of the upper body work mainly in a tonic mode, which allows you to keep the trunk in the correct position. The main load falls on the muscles of the lower body. Additional hand movements make it possible to simultaneously educate and strength endurance muscle belt upper limbs... Exercises for the arms are selected taking into account the logical, coordinatively grounded relationship with the movements of the legs, as well as taking into account the factor of influence on the main muscle groups.

81. Make a plan for health-improving physical training in slide-aerobics for women in the first period of adulthood and justify the appropriateness of its use. (OK-7, OPK-6, PK-19)

Slide Aerobics - High Intensity View wellness aerobics athletic orientation, training the cardiovascular system, developing endurance, and also strengthening the muscles of the legs, especially the adductor and abductor thigh groups.

Slide classes are conducted to rhythmic music with an average frequency of 130 to 145 accents per minute.

The duration of the whole lesson is 55-60 minutes. Accordingly, the time is distributed: 8-12 minutes - warm-up, including the simplest combination of basic steps, pre-stretching.

The main part - 15-20 minutes, consisted of four sections:

- "retracting", associated with a gradual increase in the load on
cardiovascular and respiratory systems. The basic steps used in slide aerobics follow the structure of the basic steps in classic aerobics;

- "peak" aerobic load. The main type of movement of this type of aerobics is the movement of the body due to sliding in the frontal plane sideways, facing forward, backward, with hand movements in different planes;

- "transitional" - a gradual decrease in the intensity and amplitude of movements (sliding without hand movements);

- "parterre" - power, where muscle groups who were less involved in their main work. These are abs, buttocks, back, chest, arms.

The final part involved static stretching exercises. The purpose of prevention muscle pain, acceleration metabolic processes in the muscles.

82. Make a plan of health-improving physical training in fitball-aerobics for women in the second period of adulthood and justify the appropriateness of its use. (OK-7, OPK-6, PK-19)

Preparatory part: aerobic steps in I.p. sitting on the ball, pre-stretching.

Main part: aerobic exercise in I. p. sitting on the ball: basic steps with and without changing the leading leg. Strength exercises in ip:

1. Sitting on the ball. The gray is performed in the center of the ball, the angle at the hip joint is about 90 °, the legs are shoulder-width apart, the back is straight. Exercise: single-joint on the muscles of the arms.

2. Lying with your back on the ball.

Exercises: lifting the pelvis, lifting the body, hands behind the head, also turning to the right (left) side;

3. Lying on your back, legs (lower leg) are on the ball. The arms can be behind the head or crossed over the chest.

Exercise: flexion-extension of the legs in the hip joints

Lying on your back, fixing the ball with your feet (knees). Knees at an angle of 90 °.

4. Lying on its side, the upper leg (lower leg) rests on the ball. The upper leg is straightened, the lower leg is bent at an angle of 90 °. One hand lies under the head, the other is bent in front of the body with the hand resting on the floor. Ex .: lifting the body, raising the legs,

5. Stand on one knee, the other straight leg in a non-upright position is laid to the side. Both hands rest on the ball in front of the body (one hand can rest on the floor). The head, torso and abducted leg are on the same line.

6. Support sideways on the ball. Both hands rest on the ball in front of the body (you can lower hand lean on the floor). The thigh is firmly in contact with the ball, watch out correct position back and pelvis.

7. Emphasis on the knees with the abdomen resting on the ball, hands on the floor. The knees can be slightly raised off the floor.

Ex: lifting the leg and opposite arm up, symmetrical lifting of the arm and leg; hands behind the head, lifting the body up; hands on the floor, raising your legs at the same time;

8. Lying belly down, ball under the hips (under the feet). The elbows are slightly bent, the shoulders are above the wrists, and the abdominal muscles are tense. From I.p. push-ups are performed, walking on hands with rolling the ball under the hips.

The final part: stretching in a static mode of muscle work.

Choose the most effective exercise for people with diseases of the cardiovascular system in remission. Justify the appropriateness of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32)

The most optimal physical activity for persons with respiratory diseases are aerobic exercise in the moderate power zone. The volume of this load should be 15-25 minutes, depending on the state of the student. Remedies include cardiovascular exercise, basic low-intensity aerobics, swimming, and water aerobics. When class strength exercises it is recommended to use mainly the initial sitting and lying positions, to minimize the vertical load. Under the influence of FU, the BMD increases, more intensive work is achieved without manifestations of ischemia, and the ability to carry out the load increases for a longer time. Improvement of lipid profiles (lower total cholesterol and more high level high-density lipoprotein cholesterol), which occurs when AFN is combined with an appropriate diet (limiting saturated fat in the diet)

Essential hypertension - aerobic-power load of low power, long-term, start work with the muscles of the legs, it is imperative to include breathing and relaxation exercises.

It is forbidden: inverted positions, straining, maximum weights, static exercises on the press.

Hypotonic disease - actually power loads(Special attention - top part back).

It is forbidden: long-term cyclic loads, inverted positions, during breathing exercises, allow hyperventilation of the lungs

Varicose veins - stress on calf muscles high amplitude, stretching back surface hips, between approaches - drainage position with raised legs, elastic bandage.

It is forbidden: perform exercises for a long time in a standing position, static load on the leg muscles, exclude the sitting leg extension exercise.

Find the most effective exercises for people with respiratory diseases in remission. Justify the appropriateness of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32).

Complex breathing exercises Like any other, you need to start with a warm-up: walk around the room for 5-6 minutes, preferably barefoot on a carpet or warm floor. First, make several circles around the room on your toes, arms spread apart, then 2-3 circles on your heels, place your hands behind your head. And at the very end of the warm-up - on the outside of the foot, hands on the belt. At the same time, breathing is free.

1 exercise

Stand up straight with your arms along your torso, down, your feet together, your toes slightly apart. Inhale in a 1-2-3 count and raise your arms up, and breathe out in a 1-2-3-4-5 count with your hands down. Then hold your breath for a count of 1-2-3-4, then, if possible, bring this pause to 8. Repeat the exercise 2-10 times.

2 Exercise

This exercise is good for your lungs to increase their volume. Stand up straight, relax your knees a little and bend forward, your arms reach out to your legs, while exhaling completely. Then slowly return back to the starting position, straighten up. Inhale deeply slowly and hold your breath for a few seconds. After that, raise your arms above your head while exhaling air and sucking in your stomach. Repeat the exercise 2-10 times depending on how you feel.

3 Exercise

This exercise is very useful for the bronchi - it relaxes them well and strengthens them after an illness. Sit on a chair, put your hands on your knees, lean forward a little, but do not bend your back! Start breathing correctly: inhale through the nose for a count of 1-2, a pause for a count of 1, exhale through the nose - for 1-2-3-4, then again a pause, but already longer (1-2-3-4-5 -6). As you exhale, pronounce the sound "mmm-mmm" with your mouth closed. Repeat the exercise 2-10 times depending on how you feel.

4. Exercise. Mixed breathing

There are 4 types of breathing: clavicular, chest, abdominal, and mixed. The latter is the most correct, since all parts of the lungs work with it, and the body receives the maximum amount of oxygen. If you learn to breathe like that, then all diseases will recede. Therefore, now I will describe to you in detail how to carry it out correctly: calmly fill the lower part of the lungs with air, while the stomach is pushed forward. Then the middle section begins to work, while the chest and ribs are raised. The upper section is turned on last - the collarbones rise, and the stomach at this time is pulled up to the spine. On exhalation, the stomach is drawn in even more, the diaphragm rises, the chest and shoulders fall. After inhaling fully, pause. For a start, 2-3 correct breaths are enough, and after 3-4 weeks regular classes you will burn to bring them to 10-15. I also want to tell you that you can perform this exercise both standing and lying down - choose a position in which it is easier for you to control the correctness of the exercise. For example, I like to spend it lying on the floor, spreading a soft rug.

5. Exercise. The cleansing breath of yogis

Inhale air through your nose, filling all parts of the lungs with it - lower, middle and upper, and hold your breath for a few seconds. Purse your lips and, without puffing out your cheeks, exhale some air noisily. Then stop for a second and exhale the next portion with even greater force. And so exhale the air in portions until all the air has left the lungs. Repeat the exercise 2-3 times. This exercise- the cleansing breath of yogis, it is very useful, as it cleanses and strengthens the lungs, as a result of which the whole organism is healed.