Morning work-out
If you want to have a beautiful slender figure and good health, do gymnastics! Daily exercise will help maintain a beautiful complexion and cheerful mood: physical education accelerates the release of harmful substances from the body, improves blood circulation, and trained and elastic muscles tighten the skin, support all forms of the body.
It is recommended to do morning exercises in the fresh air or in a ventilated room, under rhythmic music, for 20-25 min.
Charging starts with walking.
1. Starting position( IP) - legs apart, arms to the shoulders. Raise your hands up and look at the brush - inhale;return to the starting position - exhalation. Repeat 4-5 times.
2. AI - the main rack( o.c.).Hands forward, rising on their toes, breath;hands to lower and pull back, leaning forward, hold 4-8 seconds - exhale.
3. AI - legs together, hands on the belt, tilt to the left, right arm bend over the head, brush on the nape - breath;take and.exhalation. In each direction, repeat the exercise 3-4 times.
4. AI-legs apart, right arm above, left lowered. Circular motion of the hands forward, then back. Breathing is arbitrary. Perform without tension 5-7 times in each direction.
5. IP-o.from. Sit on your toes, knees apart, hands to the sides - inhale;take about.with.-exhalation. Repeat 10-12 times( elderly people 2-3 times, if you can).
6. AI-legs apart, arms to the shoulders-exhalation( movements by hands, as in swimming with the style of breasts), 5-6 times.
7. AI-o.from. Hands to the sides, the leg to take aside - breath;take and.exhalation. Perform relaxed, b-8 times.
8. AI-lying on the back, arms along the trunk. Circular motion of the feet, as when riding a bicycle. The movements are arbitrary, 16-20 times.
9. The patient lies on his back, his arms are straight over his head. Raise your legs 10-15 cm and hold 4-b with - exhale;take and.p.- inhalation, 4-7 times.
10. Only for men! I. p.- sitting, hands behind on the floor. Raise the basin, resting on the hands and feet, keep 4-5 with-inhale;take and.exhalation, 4-7 times.
11. Walking is normal;then walking, rolling from heels to socks, hands on the waist;then for each step of a wave of his hands, then to the left, then to the right.1 min.
12. IP-o.from. Swing the legs and hands back and forth. Breathing is arbitrary.10-14 times with each foot.
13. I.P.- feet together, hands on the waist. Low jumps, legs back and forth. Breathing is arbitrary.30-95 s. You can finish the exercise by 2-3 minutes walking with deep breathing and an emphasis on the full exhalation.
After charging, be sure to check the heart rate. It should not exceed 110-120 beats per minute regardless of age. Remember that charging should make "work" different muscle groups, cheer you up, so do not try to "give your best" to the seventh sweat.
Two weeks after the start of the exercise, healthy people can perform part of the exercises with dumbbells weighing 1-1.5 kg or with an expander. Remember: when using gymnastic equipment, the number of repetitions of exercise decreases by 25-30%.
After morning exercises, the elements of hardening are extremely useful. Here is the simplest procedure that you will surely enjoy, a 30-second shower. In the early days, the water temperature should be 35-36 ° C , then every three to four days reduce it by 1 ° C.