How to make a waist thin

How to achieve this? To make the waist thinner, you must first get rid of excess fat, which is deposited on the abdominal wall, strengthen the abdominal muscles and back. It is important to support the waist not only with the muscles, but also with the help of a belt or belt.

Use dynamic and static exercises in your own exercises. Below are the exercises to strengthen oblique abdominal muscles ( Figure 1).

Repeat each of them for 12-16 times, strongly straining the muscles. Only in this case, after two months, one can hope for success.

1. I. p.- lying on the back, legs bent, feet on the floor. Tilt your bent legs to the side so that they touch the floor. Do not tear your back from the floor. Do the same in the other direction.

2. AI-lying on your back, raise your hands up behind your head, make turns of your body, roll on the floor first in one direction - 1-1,5 m, then in the opposite direction. Repeat 3-4 times.

3. I n-lying on the back, arms to the sides, bent legs slightly raised. Turn your legs, trying to touch the knee of the floor, first in one, then in the other direction.

4. The AI ​​is the same, but the straight legs are raised upwards. Try to lower your straight legs first in one direction, put them on the floor, then raise and lower in the other direction.

5. I. lying down, hips on the bench, legs fixed, face turned down, arms bent at the elbows, hands lying on the back of the head. Turn the torso to the sides, trying to take your elbows back.

6. The AI ​​is the same, but the head and shoulders are omitted. While unrolling the trunk, turn it to the side, look at the ceiling, tilt your head and straighten up again, turning the trunk the other way.

7. The AI ​​is the same. Carry out circular motions in the trunk in one direction and the other.

8. AI-sitting on a bench, feet are fixed, brushes on the back of the head. Reject the body back, turning your face in one direction, then the other.

9. A standing post with a back to the wall or door, on which at the level of the shoulder is fixed by one end of the expander or a thick rubber band, the other end of the harness is in the right hand. Turn the body to the left, stretching the expander. Repeat by holding the expander with your left hand and turning to the right.

10. An infra-lying right side lying on the carpet, hands at the level of the head. Try to lift them both feet to the left. Repeat, lying on the other side.

11. I. p.- standing, legs apart, hands rest on the back of a chair. Do the slopes to the sides.

12. Turn the metal hoop on the belt( "hulauchup") for 3-5 minutes.

13. Carry your body torso on the health drive with slightly bent legs and arms apart for 3-5 minutes.

People with a good figure have a flat or slightly protruding abdomen. A big belly is not just ugly. Weakness abdominal muscles can lead to the omission of internal organs, a violation of the functions of the stomach and intestines.

What should I do to strengthen these muscles? First of all, constantly monitor that the chest is raised and the stomach is pulled up. Women can wear an elastic belt, and men - a regular belt. If necessary - reduce weight, limiting diet and increasing physical activity. And, of course, to do special gymnastics. We offer a set of exercises that can be performed during the morning or health gym( Figure 2).

1. I. p.- lying on the back or sitting, legs slightly bent and raised. To simulate the movements of a bicyclist( "bicycle" - No. 1).

2. The AI ​​is the same. To raise and lower the straight legs.

3. The AI ​​is the same, one leg is raised. Omitting it, raise the other leg( "scissors" - No. 2).

4. The AI ​​is the same, the legs are raised. Circular motion with both feet first in one, then in the opposite direction.

5. The AI ​​is the same, but the legs are divorced. Circular motion with feet( No. 3.).

6. I n-lying on the back. Raise straight legs and touch the floor socks behind the head, straighten the trunk to the position of the stand on the

shoulder blades( "birch") and slowly lower the trunk in and out.(No. 4).

7. AI is the same, hands on the back of the head. Raise head and shoulders, hold 5-7 seconds, then lower.

8. The first lie on the back. Bending the legs, sit down, then lie down( No. 5).

9. The AI ​​is the same. Sit, spreading your legs to the sides, lean forward and down, then lie down, connect your legs.

10. I.P. - standing on his knees. Lean backward without bending in the hip joints( No. b).

Exercises will have a greater effect if you do them with a ball, gymnastic stick or small dumbbells. The object should be kept by hands or feet.

11.I.-lying on the abdomen. Pull up as much as possible the abdominal wall, keep it 5-7 seconds, then relax.

12. I. p.- standing on all fours. Slightly arching his back, pull up the abdominal wall, keep it 5-7 seconds( No. 7), then relax.

Strengthening the muscles of the anterior abdominal wall must be combined with the training of the muscles of the back. It is advisable in the morning to do two exercises for the abdominal muscles( leg and trunk movements) and 3-4 for the muscles of the back. In the complex of health improving gymnastics include 2-4 exercises for the muscles of the abdomen and 4-5 for the muscles of the back. Each of them perform at least 12-16 times, and it is advisable to inhale in the initial position, and exhale - with the tension of the abdominal muscles.

More complex, but also more effective exercise to strengthen the abdominal muscles - lifting the legs and pelvis in the vise on the gymnastic wall or crossbar. First you can lift bent, and later straight legs.

Exercises are better to do with music, not very fast and without much stress.

It is also useful to periodically draw in the abdominal wall, repeating it at least 5-8 times with an interval for rest of 8-10 seconds. You can do this exercise not only at home, but also at work, in transport, during a walk.

Flexibility is the ability to perform movements with a large amplitude, scope. It depends on the condition of the joints and spine, as far as they are mobile. With age, in the absence of special training, flexibility is lost. Some scientists consider the level of flexibility as a measure of the age of a person.

However, age can be "deceived", maintain flexibility until old age.

Also check your flexibility. It can be considered good, if after a little warm-up, you can do the following exercises:

a) Stand upright in a standing position and, without bending your knees, touch the floor with your hands;

b) in a sitting position on the floor, bending forward, touch the forehead with knees;

c) standing with his back to the wall at a distance of 25-30 cm, raise his hands up and try to touch the brushes of the wall, without bending at the same time in the lower back;

d) in standing position, swing the foot forward and up to the level of the head, then to the side and back - above the level of the belt;E) make a bridge with straight arms and legs.

If you feel that some of these exercises can not be done, then you need training.

We offer the following exercises that will help restore joint mobility and gain flexibility.

For the shoulder joints of ( Fig.

1. Standing, standing, arms up. Rhythmically, take your hands back( 8 times), then relax your arm muscles for 15-20 seconds. Repeat 4-b times.

2. AI standing, arms outstretched. Perform large circles with your hands first in one, then in the opposite direction( 10-12 times).

3. AI-hands up. Perform circular movements with your hands, as when swimming with a crawl and on your back, 10-12 times in each case.

4. Standing-up, with a rope or gymnastic stick folded in two, the distance between the hands is 70-80 cm. Raise your hands upwards and carry them back, stretching the rope, then return your hands to and n. Try not to bend your hands andkeep as long as you can. Repeat 8-12 times.

5. I. p.- standing, bending, straight arms on the back of a chair. Lean forward, bending( back straight) as low as possible. Repeat 8 times.

6. I.P.-standing. Take your hands back - one up, one down. Hook your fingers, pull your hands, then change the position of your hands. Repeat 8-12 times.

For the hip joints of ( Figure 36).1. The right hand is the right bent leg in front, and the left straight line behind. Perform springy squats without bending the leg from behind, and for every eighth count make a turn around and continue the exercise. Repeat 30-40 times. The effect will be greater if the foot in front is put on a chair.

2. I.P.-standing. Bend your leg and pull your knee three times with your hands to your chest. Repeat each leg 6-8 times.

3. I.P.-standing. Perform a sweeping motion with your foot forward, backward and to the side - 6-8 times with each foot.

4. AI-lying on his back or sitting, hands resting on his back. Each foot in turn, follow the movements forward-up, to the head. Repeat 8-10 times.

5. Standing still, the left leg is lifted to the back of the chair. Lean springs 4 times first to the left( raised), and then to the right( supporting) leg. Then put the right foot on the back of the chair and repeat the exercise. Perform on 12-16 slopes to each leg, try not to bend your legs.

6. AI standing, sitting or lying on its side. Circular motion with a foot with a large amplitude first in one, then in the opposite direction. Repeat with each leg 12-16 times,

7. AI lying on the abdomen. Bend your legs, grasp your ankles and try to take straight legs out. Perform springy for 6-8 times in a row.

8. I. II.- standing, in the hands of a gymnastic stick or rope. Bend the leg and, without touching the stick( skipping rope), carry it forward, and then back. Repeat each leg 6-8 times.

For the spine of ( Figure 3c).1. Static standing. Perform 3-4 springy tilts in a row, forward-down, touching the palms of the floor. Repeat 12-16 times.

2. AI-sitting on the floor. Lean forward, trying to touch your forehead with your knees. Perform slopes rhythmically 8-12 times in a row. Repeat 3-4 times.

3. I.P.- Sit down, lean against the floor with brushes. Straighten your legs without taking your hands off the floor, tilt your head to your knees, and then sit down again. Repeat 8-12 times.

4. I n-lying on the back, elbows on the floor. Deflect in the thoracic spine 8-12 times.

5. The lumbago is lying on the back, legs are bent, feet on the floor, brushes near the shoulders on the floor. Raise the trunk( basin) and make a bridge. Try to straighten your arms and legs completely. Repeat 6-8 times.

Every day, try to include at least 2-3 exercises from the groups listed here in your gym. They must be performed in the morning or afternoon. Do exercises better in a warm room, in a training suit. After the general development exercises, running, when the whole body, the muscles of the ligament and joints are warmed, begin the special exercises.

In order to evaluate the dentility of the wrist joint, the elasticity of the of the muscles of the hand and forearm, , perform several simple tests.

Te st 1. Wet rub your hands forward and put your hands down - palms are straight. The back surface of the palm should be perpendicular to the forearm.

Test 2. Stand facing the table, put your hands on it with your fingers forward, straightening your elbows and fingers. The forearm should be perpendicular to the back of the palm.

Test 3. Put your palms on the table with your fingers and move them as far as possible to the little fingers, without taking them off the table or bending. The base of the index finger should be on the same line as the elbow of the forearm.

To increase the mobility of the wrist joints, to develop the elasticity of the muscles of the hand and forearm, special exercises are useful:

1. Standing, feet shoulder width apart, hands forward, hands in fist. At the expense of 1 straighten your fingers and with the tension dilute them as wide as possible, at the expense of 2 return to and. Repeat 16 times.

2. I. p.- standing, feet shoulder-width apart, hands along the body palms forward, fingers diluted. At the expense of 1-4 consistently bend fingers, starting with the little finger and bringing them closer to the wrist, at the expense of 5-8 to unbend fingers in the reverse order. Repeat 8 times.

3. I. p.- standing, feet shoulder width apart, arms forward, fingers bend. At the expense of 1-2 raise the bent brushes up, into the account 3-4 lower down. Repeat 16 times.

4. AI-standing, feet shoulder-width apart, arms to sides, hands to fist. At the expense of 1-2 rotate the brush forward. The same back. Repeat 16 times.

5. I. p.- standing, feet shoulder-width apart, hands sideways-up, fingers spread. At the expense of 1-2 rotate the brushes forward. The same back. Repeat 16 times.

6. AI standing, feet shoulder-width apart, arms bent in front of the chest, brush in the "lock".At the expense of 1-4 "draw" the brushes in front of him. Repeat 12 times.

7. The AI ​​is the same. At the expense of 1-2 extend his hands as far as possible forward palms outward, at the expense of 3-4 return to and. Repeat 12 times.

8. I. p.- standing, feet shoulder-width apart, arms to sides. At the expense of 1-3 to join the palms in front of him with his fingers up and try to raise his elbows as high as possible, into account 4 to return to and. Repeat 12 times.

9. Standing, feet shoulder-width apart, arms forward. At the expense of 1-3, bend up the fingers of one hand with the help of the other, return to i.p. The same, changing the position of the hands. Repeat 8 times.

10. IP-on his knees with the support of his hands to himself. At the expense of 1-2, trying to sit on his heels, to reject his hands from the vertical, palms from the floor do not tear off, at the expense of 3-4 return to and. Repeat 8 times.

The hip joint is the largest of all joints. To it are attached large, well-developed muscles, which provide the ability to perform various movements - walking, running, jumping and many others.

To assess the mobility of the hip joints, the elasticity of the hip muscles, perform several tests( Figure 4).

Test 1. Lying on the back, bend one leg, take it with both hands for the knee and when

pull as close as possible to the chest. The other leg remains straightened( No. 1).The thigh must touch the front surface of the trunk.

Test 2. Lying on the stomach( chin touches the floor), bend one leg and with the hands try to touch it with the heel of the buttocks. The thigh of the bent leg should not come off the floor surface( No. 2).

Test 3. Sitting, torso vertically, dilute straight legs as wide as possible( No. 3).

The angle between the legs should be at least 90 °.

Test 4. In the position of reclining on the back with the support on the elbows, bend one leg with the knee inwards so that the shin is perpendicular to the straightened leg( No. 4).The pelvis should be immovable, and the knee of the bent leg almost touches the floor.

Test 5. Sit on a chair, bend one leg and put it on the knee of the other( No. 5).The tibia of the bent leg with the hands should take a horizontal position.

If the test results do not please you, we recommend performing special exercises to improve the mobility of the hip joints and the elasticity of the hip muscles.

1. The first lie on the back. At the expense of 1, bend the right leg, grasping the lower leg;on account 2 straighten the leg with the help of hands( No. 6), into account 3 - both to account 1, to account 4 to return to and.etc. The same with the other leg. Repeat 16 times.

2. AI-sitting. On the account 1-3

2nd( № 13);at the expense of 5 to move the heels inward;to account 6 to move socks inwards;on account 7, as on the 5th, on account 3 return to and. Repeat 10 times.

9. And, s.- sitting with the support of the hands behind, the legs are bent apart. On account 1, lower the right knee inward, trying to touch the floor( No. 14);on account 2 go back to and.etc. The same with the other leg. Same with two legs at the same time. Repeat 16 times.

10. AI-sitting, legs bent, feet together, knees apart. At the expense of 1-3, leaning his hands on his knees, lower them as low as possible to the floor( No. 15);tilt forward, trying to touch the legs with the breast, hands forward, legs in the knees do not bend( № 7);on account 4 return to and. Repeat 16 times.

3. IM-sitting on his knees and heels. At the expense of 1-3 straighten up and bend over, trying to bring the hips as much as possible forward( No. 8);on account 4 return to and. Repeat 12 times.

4. AI-standing on the left knee, bent right leg in front, hands on right knee. At the expense of 1-3 give the left thigh and pelvis forward and down( No. 9), into account 4 return to and.etc. The same with the other leg. Repeat 16 times.

5. I. p.- standing right side to the chair and holding on to his back with his hands. At the expense of 1-3, crouching on the left leg, pull the right leg behind it as far as possible to the side, the trunk vertically( No. 10);on account 4 return to and.etc. The same in the other direction. Repeat 12 times.

6. Standing, legs wider than shoulders, arms on hips. At the expense of 1-3 sit on the right foot and lean forward( No. 11), at the expense of 4 return to and.etc. The same in the other direction. Repeat 16 times.

7. AI-sitting, legs apart, palms in front of you on the floor with your fingers to each other. At the expense of 1-3, bend forward, trying to put, elbows on the floor( № 12);on account 4 return to and. Repeat 16 times.

8. I. p.- standing, legs wider than shoulders. At the expense of 1 slope forward, put your palms on the floor;at the expense of 2 spread his heels apart;at the expense of 3 dilute socks in the sides;on account 4, as on the

account 4 return to and. Repeat 16 times.

You can test the mobility of the knee joints by performing the following tests( Figure 5).

Test 1. Sitting on the floor, bend your knees as much as possible. Normally, the gastrocnemius muscle should touch the back of the thigh( No. 1).

Test 2. Stand sideways to the mirror, legs straighten. Normally the shin should be a natural extension of the thigh( No. 2).

Test 3. Sitting on a hard surface, maximally straighten your legs, pressing them to the floor under your knees. If the heels are significantly detached from the floor( No. 3), this indicates a re-bending in the knee joint. If you could not straighten your legs to the end and there is free space between the knees and the floor( No. 4), then you have insufficient mobility of the knee joint.

In everyday life, adults rarely have to face the need for full bending at the knee joint. Therefore, without getting enough loads, it gradually loses mobility. That this does not happen, you need to train regularly. However, do not go deep in squats. This can lead to an overload of the joint.

You can strengthen knee joints by performing a set of exercises designed for hip joint development, described above. The same purpose will serve as special exercises aimed at improving the mobility of knee joints.

1. I.P.-standing. At the expense of 1-2, sit down, without lifting the heels off the floor( № 5);on account of 3-4 return to and. Repeat 10 12 times.

2. AI standing, right leg in front, left behind. At the expense of 1-3, bending the right leg, make an attack;on account 4 return to and.etc. The same in the other direction. Repeat 10-12 times.

3. AI - sitting with the support of the hands. Alternate leg bending, as when riding a bicycle( No. 6).Repeat 10-12 times.

4. AI standing, arms on the waist. At the expense of 1-2, slightly squatting, make a horizontal circle with the knees to the right( No. 7);on account of 3-4 return to and.etc. The same in the other direction. Repeat 10-12 times.

5. The lumbar spine is lying on the back, the legs are bent upwards( the hips are vertical, the legs are horizontal).At the expense of 1-2 make the circle shins to the right. The same to the left. Repeat 10-12 times.

6. I. p.- standing, legs apart, hands on the belt. At the expense of 1-2, slightly squatting, connect the knees( No. 8);on account of 3-4 return to and. Repeat 10-12 times.

7. AI-standing on his knees, hands on his belt. On account 1-2 sit down to the right( No. 9), at the expense of 3-4 return to and.etc. The same in the other direction. Repeat 10-12 times.

8. I. p.- standing on his knees, socks apart, hands on the belt. On the

account 1-2 sit on the floor between the toes, at the expense of 3-4 return to and.etc.

9. I.P. - sitting in Turkish( № 10).At the expense of 1-2 try to get up without the help of hands, at the expense of 3-4 return to and.

To assess the mobility of the ankle joint, the elasticity of the of the and calf muscles, , perform several simple tests( Figure 6).

Test 1. Sit down, without taking off socks and heels off the floor, hands along the body( No. 1).With normal mobility of the ankle joint, the angle between the support surface and the lower leg is 45-55 °.

Test 2. Stand facing the back of the chair and lean against it with your hands. Leave the straight leg as far back as possible, without lifting the heel off the floor. Socks and knees are directed strictly forward( № 2).The angle between the floor surface and the straight leg should be 50-60 °.

Test 3. From the kneeling position, sit on your heels( №_3).Normally, the back surface of the foot and ankle is touching the floor. Socks should not be facing inwards.

If you want to increase the mobility of the ankle, the elasticity of the calf and foot muscles, perform special exercises.

1. I. s.- sitting with the support of the hands behind. On account of 1 socks on yourself( No. 4);at the expense of 2 extend socks, trying to touch the thumbs of the floor. Repeat 16 times.

2. The AI ​​is the same. At the expense of 1 raise the right leg straightened, into account 2 return to and.etc. The same with the other leg. The same with the rotation of the foot inward( No. 5).Repeat each rotation 4 times.

3. IP-standing. At the expense of 1, bend the right leg, standing on the toe( №6), and feed the heel forward( the load is distributed evenly to all the fingers of the

foot);on account 2 go back to and.etc. The same with the other leg. Repeat 16 times.

4. I. p. - standing, feet shoulder width apart, hands on belt. At the expense of 1 climb on the socks as high as possible( No. 7), at the expense of 2 return to and. Repeat 16 times.

5. I. s.- sitting on the heels, socks stretched. At the expense of 1, leaning his left hand on the floor, grab the right left knee and try to raise it( No. 8);on account 2 go back to and.etc. The same with the other leg. Repeat 16 times.

6. Standing still, socks on a small rise, heels on the weight, hands to take up the support. At the expense of 1 try to lower his heels as low as possible down( N ° 9), at the expense of 2 return to and. Repeat 16 times.

7. I. p.- standing facing the back of the chair in the position of lunge with the support of hands. At the expense of 1-2, bending behind the standing leg, stretch your knee to the floor( No. 10), do not tear the heel off the floor;on account 2 go back to and.etc. The same with the other leg. Repeat 16 times.

8. AI-standing. At the expense of 1, rising to the toes, move the heels to the right( No. 11);on account 2, leaning on the heels, raise the socks and move them to the right. The same in the other direction. Repeat 8 times.

9. I.P.-standing. At the expense of 1, lifting the socks, perform a roll on the heels, hands forward( № 12);at the expense of 2, dropping his hands, roll from heels to socks. Repeat 16 times.

Only those people who have well trained back muscles can support with the correct posture of .The most common are violations of posture, such as a round and round-concave back.

In the first case, pronounced stoop, chest is lowered, shoulders protruded forward, shoulder blades recede, belly protruded. Therefore, you need to lift the chest, take your shoulders back, try to keep your back straight.

In the second case - with the so-called round-curved back - the thorax becomes flat, the stomach protrudes forward. So, it is necessary not only to strengthen the muscles of the back, but also to stretch the muscles of the lumbar spine somewhat to reduce the deflection of the spine in the lower back.

Is this possible? Completely. If you try to constantly maintain a correct posture, if persistently and consistently perform special corrective exercises.

1. Walking - usual and on socks - with a small pillow on the head.

2. Walking on your toes in a semicircle, putting a gymnastic stick on your shoulder blades.

3. Standing still, hands behind are connected to the lock. Take your hands back, sag. You can pick up a gymnastic stick or a ball.

4. AI - sitting on a chair, brush on the back of the head, the head is slightly lowered forward. Take your head back, giving your hands a little resistance.

5. I. p.- sitting on the floor, put your hands behind. Raise yourself, leaning on your hands, head back, bend over, remaining in this position for 3-5 seconds, return to and.etc.

6. Perform the same exercise, leaning on one leg, lifting the other up or sideways.

7. AI-lying on the back, legs bent, feet resting on the floor. Raise the torso without lifting the back of the head and feet.

8. The AI ​​is the same, only the legs are straightened. Cave in the thoracic spine, without lifting the head and pelvis.

9. The AI ​​is the same, the arms are straight, lying on the floor. Leaning on the back of the head and feet, raise the trunk, bend over. You can slightly help the hands, legs slightly bend.

10. I n-lying on the abdomen, arms along the trunk. Raise head and shoulders, hold in this position for 3-5 seconds and lower.

11. The AI ​​is the same, the arms behind the back. Raise your head and shoulders, pull your arms back, bend over.

12. AI-lying on the stomach, brush on the back of the head. Raise the head and shoulders, maximally bend the legs in the knee joints, head to reach for the feet.

13. The AI ​​is the same. Raise the head, shoulders and straight legs, bend over, hold the pose 3-5 s.

14. Inflammation lying on the abdomen, arms along the trunk. Leaning his hands on the floor, pull up slightly bent legs, pulling his heels to his head, trying to get out of the rack on his chest. This

exercise can be done first with a rubber harness( rope), the ends of which are in raised hands, and the middle part is held by stops.

15. AI-lying on the stomach of the arms stretched forward, in the hands of the ball, the feet are fixed. Raise your head, shoulders and straight arms.

And this set of exercises will help you "hide" the scapula. Perform 4-5 exercises for 8-10 minutes daily. Each repeat 6-8 times, the interval for rest is 10-15 seconds. In exercises, the muscles should be kept in a high tension for 5-7 seconds.

1. In standing position, take your hands behind the "lock", take them as far as possible back, head and shoulders - also stay in this position.(You can pick up dumbbells weighing 2-3 kg.) Lean forward bending forward( back straight, look forward) and pull your hands back.

2. Lie on your back, strongly, with tension, press the shoulder blades to the floor, then relax.

3. The AI ​​is the same. Take them away, hands to the sides and strongly push them to the floor.

4. The AI ​​is the same. Put your elbows on the floor and, leaning against them and the back of your head, bend in the thoracic spine.

5. Put the brush under your head, press your head on your hands.

6. Lie on your stomach, brush - on the back of your head. Raise your head slightly and bend your arms( elbows).

7. Take dumbbells in your hand and in a prone position on their abdomen, perform circular motions in one direction and the other.

8. In the same position, hands with dumbbells are pulled aside. Raise your hands and hold them.

9. Do the same exercise on a gym bench or a narrow bench. Hands take it to the sides and lower it. Now take them back.

10. Stand up, take the rubber harness, fold it four times, by the middle hook on the door handle or the bracket at the shoulder level. Slowly raise your hands to the sides. Hold in this position.

Try to keep the shoulder blades pressed to the back during the day. To do this, gently pull your shoulders back and hold them so constantly( while standing and walking).

There are many secrets to the preservation of youth skin and neck musculature. One of them is gymnastics. Exercises are performed sitting, with a straightened back. Movement of the head and neck should be done at a slow pace. Breathing is calm, deep, you can close your eyes.

1. Tilt the head loosely back, then lower it forward. Repeat 10-15 times.

2. Tilt your head to one shoulder, touching the ear of the shoulder, then to the other shoulder and return to the starting position. Repeat the exercise 10 times on each side.

3. Turn your head from right to left and back, 7-8 times.

4. Tilt the head sharply back, and then freely move forward with completely relaxed cervical muscles. Repeat 7-8 times.

5. Pull the chin forward so that the lower front teeth face the upper ones, and then return them to their normal position. Repeat 8-10 times.

6. Make several circular head movements - successively forward, right, left and again forward. Do the exercise in the opposite direction. Repeat 4-5 times.

7. Lay, twisted fingers behind the neck and press the head in the direction forward and down, while resisting the neck. Hold in this state and relax. Repeat 5-6 times. Complete the exercises with quick and easy beating with your fingertips along the cheeks, in the chin to the back of your neck.

Would you like to combine the bathing with gymnastics? Clamp your feet with a sponge or sponge and lift your legs so slowly and so high;as soon as possible. Pulling out straight legs, count to three. Exercise repeat 5 to 10 times. This is good for the hips and abdomen.

Would you like to do something and in order for you to have beautiful shoulders and elastic chest? Guide your right hand over your head as far as possible behind your back and slowly describe large circles. The same with the left hand. Repeat the exercise 10 times with each hand.

A classic exercise for the chest: raise your head, fold your arms in front of your chest, connect your fingertips, keep your elbows horizontally at chest level. Now press your palms as tightly as possible to each other and keep them so for 10 seconds. After that, relax.

To work out with a beautiful gait is not so difficult. Putting your feet on the ground, you first need to touch the ground with a heel, then smoothly move the stop to the middle and after it - to the front of the foot. In other words, the whole foot is involved in the step, from the heel to the toe, but the movement should be gradual, smooth, soft, then your gait will look elastic, free.

How do you take your foot forward with the step? From the knee? It is wrong - the whole leg from the hip should participate in the movement. The body is straight, the head does not bend at every step, the chin is slightly raised, the shoulders are unfolded.

You do not need to look at socks, but develop, please, the habit of putting them slightly to the side. By no means inside!

Follow your step, you need a sense of proportion - equally ugly looking and sweeping, "man's" gait with a wide step, and semenyaschaya. The step should be equal to the length of your three feet -

, of course, taking into account the height and build, the size of the foot.

If your growth is below average, then try not to slouch first, keep your back straight, and head high. Do not be full, because people with normal body weight seem to be higher than full people of the same height.