If you want to have a beautiful slender figure and good health, be engaged in gymnastics!Daily exercise can help maintain a beautiful complexion and a cheerful mood: exercise accelerates the release of harmful substances from the body, improves circulation, and trained and flexible muscles pull the skin, supports all body shapes.
morning exercises recommended in the open air or in a ventilated room, to rhythmic music, for 20-25 minutes.
starts charging to walk.
1. Starting position (and n.). - Legs apart, hands to shoulders.Raise your hands up and look at the hand - breath;return to the starting position - exhale.Repeat 4-5 times.
2. IP -. Main stand (o.s).Hands forward, rising on his toes - breath;hands down and pull back, leaning forward, hold 4-8 - exhale..
3. IP - feet together, hands on his belt, lean to the left, right arm bent over his head, brush at the back - a breath;and take.p.- exhale.At each side, repeat the exercise 3-4 times.
4. I. p.- legs apart, right hand at the top, the left is
5. I. p.- about.from.Crouch down on his toes, knees apart, hands in the parties - a breath;take on.St.- exhale.Repeat 10-12 times (the elderly 2-3 times, if by force).
6. I. p.- legs apart, hands to shoulders - exhale (motions with his hands, like when swimming breaststroke), 5-6 times.
7. I. p.- about.from.Hand in hand, leg lay to one side - a breath;and take.p.- exhale.Perform relaxed, b-8 times.
8. I. p.- lying on his back, arms at your sides.The circular motion of the feet as if riding a bicycle.Movement arbitrary, 16-20 times.
9. I. p.- lying on his back, arms straight above your head.Raise legs 10-15 cm and keep the 4-b with - exhale;and take.p.- breath 4-7 times.
10. For men only!I. p.- sitting, hands behind on the floor.Raise your hips, leaning on hand and foot, hold 4-5 with -vdoh;and take.p.- exhale 4-7 times.
11. Walking usual;then walking, rolling from heel to toes, hands on his belt;then at each step of waving hands to the left and to the right.1 min.
12. I. p.- about.from.Mahi leg and arms back and forth.Breathing is arbitrary.10-14 times each leg.
13. I. p.- feet together, hands on his belt.Low jumps, feet back and forth.Breathing is arbitrary.30-95 p.Finish the exercises can be a 2-3-minute walk test with in-depth focus on the breath and a full exhalation.
After charging, be sure to check your heart rate.It should not exceed 110-120 beats per minute, regardless of age.Remember that the charge should make "work" different muscle groups, to cheer you, so do not try to "give all the best 'up a sweat.
Two weeks after the start of classes for healthy people can carry out the exercises with dumbbells weighing 1-1.5 kg or expanders.Remember, when using gymnastic apparatus exercise reduced the number of repetitions by 25-30%.
After morning exercises are extremely useful elements hardening.Here is a simple procedure that you will love - 30-seconds-tion of souls.In the early days the water temperature should be 35-36 ° C , then every three to four days reduces its 1 ° C.