We all want to be slim and healthy. We use every vowed a "Monday" work out and start doing exercises in the morning, but then find a thousand excuses not to do: do not have time, money, and it's not for me, it requires athletic training and so Further.
We offer you not put off taking care of your health and start right now. Especially because the complex of exercises which we have prepared for you, does not require a lot of time (10-15 minutes in the morning), financial investments, excessive force and specialized sports training. He's incredibly simple and efficient, so it can be called magical. Created this invigorating and heals all systems of the body exercises based on yoga asanas and exercises from the Chinese gymnastics Qigong. By the way, this complex is very popular with the children, so the exercises can be done with the whole family.
Stand with feet shoulder-width apart and relax as much as possible the shoulder girdle. Your body is now a pillar, and the hands of the rope that attached to him. When the pole turns sharply rope overwhelm him. Hands are relaxed, the body is rotated about its axis with the complete transfer of weight. Gradually increase the intensity. This exercise helps to relax, get rid of the stiffness and improves blood circulation.
Stand on one leg, the second lift to the maximum height possible for you to thigh is parallel to ground or higher. Sock pull over. The arm on the side where the raised leg, pull forward, but not completely unbend. Second hand lower sides. Both hands round it, as if relying on balls. Try to close your eyes and at the same time to keep balance. Upon completion - slowly lift 3-5 times to toe. Repeat on the other leg. Exercise develops coordination, balance, improves blood flow.
Exercise is familiar to us since the physical education lessons, but that does not make it less useful. It strengthens the spine and improves blood circulation in it, and also helps relieve stress and fatigue. You need to sit on the floor, pull the legs to him and clasp their hands round the back and lean back sharply, and then return to starting position. Repeat 5 times.
Lie on your back, hugged her shoulders hands crosswise. Round the back as possible. Then lift your upper body and gently ", flick 'back to the floor. Exercise helps relax the spine, particularly in the area of the blades.
Very nice exercise-payment after the previous two. Just lie on your back, take your fingers into the lock and pull the arms up and down socks, stretching himself in different directions with equal force.
6. Candle. Another exercise with physical education. In yoga it is called sarvangasana (candle), but we used to call it "birch". If someone rusty how it is done, we remember. Lying on the floor, legs pulling up, his hands supporting the rack in the lower back or shoulder blades. Pull up the socks and make sure to not overtax the neck. If this happens, lower your arms just below and to take a more comfortable position for you. Despite the simplicity - this is a very useful exercise. It helps to rejuvenate the body, improves the blood supply to the brain, and with it the memory, thinking and performance.
Lay down on the stomach, lift the upper torso and lean on the forearm, which are arranged parallel to each other. In this case, lower the shoulders, direct look forward and pull the socks. This is an exercise in yoga posture called the Sphinx. And now rises on the hands. Elbows fully unbend, be careful to avoid any undue stress in the lower back. This cobra pose. Then again return to the "Sphinx". This exercise strengthens the muscle corset back and makes the spine more flexible and healthy.
Kneeling descend forward, rounding your back as much as possible. Arms hugging her knees and pull them forward, palms outward. Exercise is compensated after spine deflection stimulate the digestive organs and inhibits the deposition of salts in the knee joints.
Sit on the floor, one leg forward expose, another push to the thigh. Expand housing in the opposite direction. At the same time with one hand rest against his knee, in the second floor. Turn your head to the side opposite twisting. Carefully unwind and repeat on the second side. Exercise is good for the health of the spine, as well as reducing the stomach.
10. The slopes. Feet shoulder-width apart place, pull the arms to the sides. Without changing their position, do lean to the left and secure the position of take a few breaths. Return to starting position and repeat on the second side. Now bend down and touch the hand of the opposite foot ankle. The second arm extended upward, eyes aim at her. A few breaths, the original position. Repeat on the other leg.
These simple exercises can be done in the morning or during the day. The main thing - regularly. And the result is not long to wait. Be healthy!
In addition, be sure to find out what is traditional Chinese exercises called 8 pieces of brocade and 7 myths about the sport, which is very irritating to scientists.
