A set of physical exercises for every day. Physical exercises at home The healing effect of physical exercises, their significance and effect on the body

Problem these days excess weight so popular that talking about it, perhaps, makes no sense. Millions of women and men around the world daily struggle with extra centimeters, and such a struggle does not always bring the desired results. Very often, having tried fasting days and all kinds of diets, women torture themselves with the same question, why do I eat very little, and still do not lose weight? It's very simple - reducing the diet will not be able to give the desired result without certain physical exertion.

It is possible that the prospect of fulfilling exercise for weight loss will not bring you great joy. But do not forget that by magic nothing ever happens. But if you are persistent and persistent, then the desired result - a stunning figure - will not be long in coming.

Things to do?

Choose one or the other physical activity should not only follow personal preferences. Choice exercise will directly depend on which parts of the body you need to correct. For example, for those who do not have obvious signs of obesity, it is better to focus on jogging, gymnastics, shaping or light aerobics.

You ask, where is the best place to perform these such physical exercises? Yes, anywhere: in the gym, fitness center, in the pool and even at home, especially since it is not so difficult to master them. The main thing is to be sure to agree sports activities with your doctor so that there are no contraindications for health reasons.

A few words about proper nutrition

Even if you unquestioningly and regularly perform all the exercises, but do not limit yourself in food, you can not expect a positive result. Note that we are talking about proper nutrition, and not about diets. Be sure to give up semi-finished products (even if after training you will be too lazy to cook dinner), do not eat fried foods, ketchups, mayonnaises, alcohol. Certainly after intense workout you are supposed to have a hearty dinner, but on other days you should not overeat.

What you will need for classes:

Mat, for performing exercises on the floor;
A narrow bench with rather elastic upholstery;
Dumbbells;
Sports uniform, footwear and special gloves;

At home, it is best to do the exercises three times a week with intervals between classes of one day. Ideal for training is the time from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be held regularly and exclusively with a positive attitude.

Remember that any a set of exercises for weight loss effective for no more than 4 weeks, and then the body begins to adapt to the loads. It is at this point that you need to either increase the load or change the set of exercises. Fulfill weight loss exercises at home best not earlier than two hours before meals or before bedtime. However, you must like them. Otherwise, the result may turn out to be much more modest than you expect.

Each lesson must begin with a warm-up, and for this you need to remember school lessons physical education.

As we have already said, for each problem area body there are special exercises. It is about them that we will now talk.

So, let's begin:

Belly Slimming Exercises

The abdomen is one of the most problem areas for most of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about their figure. The thing is that it is on the stomach that a woman accumulates the most fat.

First of all, I would like to warn you that you should never do exercises for weight loss of the abdomen alone. By themselves, they will not help you lose weight. In this case, you are threatened with strengthening and increasing the muscles, as a result of which you may be completely left without a waist.

To achieve maximum results, you must alternate between different ones, using different amplitudes for this. Consider the most common of these exercises:

Exercise "twisting"

Its action is directed to the rectus muscles and it must be performed with a small amplitude. To do this, you must lie on the floor and properly press your lower back to it. Bend your legs at the knees, point your elbows in different directions and put your hands behind your head. As you inhale, lift your head and shoulder blades off the floor, while lifting your chin up. As you exhale, return to the starting position.

Exercise "reverse twist"

Like the previous one, this exercise carried out with a small amplitude. Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. As you inhale, lift your shoulder blades and head off the floor, while raising your pelvis. As you exhale, take your starting position.

Raise the torso

Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. As you inhale, lift your body off the floor and slowly rise to your knees. As you exhale, return to the starting position.

We raise our legs

In this exercise, a large amplitude is important. Sit on a chair and lean on the edge. While inhaling, pull your legs to the body, and as you exhale, return to the starting position.

Exercise for oblique abdominal muscles

To do this, sit on a chair and perform oblique turns of the body. For oblique muscles, all of the above exercises are also suitable, but they must be performed with small turns.

Leg Slimming Exercises

First of all, decide where your legs should lose weight: on the hips or on the calves.

Get rid of extra centimeters and to make the skin and muscles of the legs more elastic, the following will help you:

Stand straight, keep your hands on your belt and rise to the leg, half-bent at the knee forward, then slowly straighten it. For each leg, this exercise must be repeated 8 times. Take a 15 second break and repeat the exercise again. In total, you should have 8 sets.

To tighten the muscles of the front side of the thighs and buttocks, perform lunges with your legs forward. But remember that this exercise necessarily alternates on different knees, and the hands should rest on the hips.

You can remove sagging from the inside of the thighs in this way: lie on your back and spread your outstretched legs. Make sure that during this exercise the legs do not deviate back or forward.

If you are concerned about fat deposits on the outside of the thighs, lift the top of a straight leg while lying down. During this exercise, the sock must be pulled towards you. After eight sets, change legs.

Do you have thick calves? Then by all means try these exercises for weight loss:

Lie on your back, bend your knees and pull your socks towards you.

You can also stand near the wall, strongly rest against it with your hands. Bend one leg at the knee and place it on the shin of the opposite leg.

Don't forget to run in place as well. It has been proven to be one of the most versatile remedies against stored fat.

Hip Slimming Exercises

The hip area, in the fight against excess weight, is one of the most problematic. But do not despair! Perform regularly all described below, and you will achieve a significant reduction in the size of your hips.

Take a horizontal position, put your hands on your buttocks. Make sure your legs are straight. Lift them up and in this position bring them together and spread them 10 times (muscles should be tense).

Get on your knees, hang your arms and straighten your feet. At the same time, lower yourself to the floor to the right near your feet and tilt your body to the left. Your arms should be straight and extended in front of you during this exercise. Then return to the starting position by making a jerk. This physical exercise is performed 10 times on each side.

The following exercise will help you get rid of cellulite on your thighs. Stand with your feet wider than your shoulders and turn your toes out. Keeping your arms straight, you need to slowly squat, straining the muscles of the thighs and buttocks. Sit down, linger for a while, and get up, making an effort. So you need to repeat 10 times, doing 3 sets.

Lie on your right side, lean on your arm bent at the elbow, and bend your upper leg at the knee. Move your leg forward. At the same time, raise and lower as high as possible lower leg. On each of the sides, you need to do eight sets of two lifts. This exercise is simply indispensable for training the inner thigh, so you need to perform it as often as possible.

In order to reduce the size of the hips, you need to stand on your left knee and lean on straight arms. After that, it is necessary to take the right leg to the right and back, straighten it and touch the floor with an outstretched toe. You can also lift your leg and do circular motions up and left, then down and right. So you need to do 10 times without stopping. Remember that the leg should not be bent at the knee and also the lower back should not be arched. The whole exercise must be repeated for the left leg.

Most effective exercises to reduce the size of the hips are performed lying down. To do this, you must completely relax all upper part your torso and lie, at the same time, on your side. The upper leg must be bent and put on the lower one.

Bend your knees slightly, place them shoulder-width apart, and take your hands back. After that, bend them at the elbows, bend the pelvis forward and try to rise on your toes. In this position, you need to freeze for a few seconds. This exercise should be repeated eight times.

Buttock Slimming Exercises

To get rid of sagging buttocks, it is enough to regularly perform a set of simple exercises:

Sit on the edge of a chair, put your feet apart. Try to squeeze any object between your knees (sofa cushion, book, etc.). You should sit up straight and hold on to the seat with your hands. Squeeze this object firmly with your thigh muscles and stay in this position for one minute. After that, you can relax and start the exercise again.

To perform the following, you will need to kneel and put your hands on your belt. After that, sit on the floor, first on the right, and then on the left buttock. This exercise should be done until you begin to feel fatigue in the muscles of the buttocks. Don't take the easy way - don't sit on your feet. So you will not achieve absolutely no effect. Although this exercise is difficult to do at first, you will learn it very quickly.

For this exercise, you will need to lean with the back of your head and back against the wall, bend your knees and tighten your muscles. In this position, you should sit for at least one minute. At first, this can be quite difficult, so at first you can reduce the time a little. When doing this exercise, make sure that your neck, buttocks and back do not come off the wall. Otherwise, this exercise will have absolutely no effect.

Grasp your right knee with both hands and pull it gently towards your chest, fixing this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.

Lie on your back and lean against the wall with your feet. strain gluteal muscles, trying to raise the hips and pelvis off the floor, while not tearing off the back. At first, it will be very difficult for you to do this. But over time, you will be able to perform up to 10 such lifts in one exercise.

Unfortunately, we very often do not have enough time for ourselves. But here it is important for everyone who wants to lose weight to learn - if you don’t take care of yourself, then no one else will do it for you. In addition, in our time, you can no less effectively exercise right at home. To do this, now it is enough to familiarize yourself with the methodology for performing exercises on the Internet. your perseverance, proper nutrition(in no case do not forget about it!), a great desire to become even more attractive - and in a few months you will notice how your figure has changed, and the parameters have reached the desired size. stick balanced diet, exercise regularly - and you will gain not only beauty, but also health!

In order to feel cheerful and confident during the day, it is not at all necessary to spend hours in the gym. In most cases it is enough daily performance a set of stretching exercises that correct execution will give you the necessary tone and confidence.

All exercises in the complex are divided according to the zone of influence, it is desirable to perform them in the order presented. You can refuse to perform some exercises, but changing their order is not recommended.

Exercises for the muscles of the neck

1. Head rotation. Stand up straight, slowly begin to rotate your head clockwise, then counterclockwise. Do this 20-30 times on each side. Try not to rush, move smoothly with even breathing.

2. Head turns. Stand straight, gently turn your head to the left, look over your left shoulder. Hold at the extreme point of the turn for 2-3 seconds and begin a smooth turn of the head to the right with the same delay at the end point. Perform 10-15 times in each direction. Do not bring to discomfort, with each new repetition, the angle of rotation can be slightly increased.

3. Tilt the head forward. Standing straight, place your chin on your chest, your mouth should be closed. If you can’t reach your chest, stop at the extreme point of the slope, when doing exercises, it’s not stretching that matters (it comes with time), but the effect of dosed stretching on the muscles. After a two-second delay at the extreme point, begin a smooth tilt of the head back, trying to stretch the back of the head to the back, while, again, do not overdo it. After a pause in the backward bend, slowly return to the starting position. Perform 10-15 times.

4. Head tilts to the sides. Stand straight, tilt your head to the left, trying to stretch your left ear to the shoulder joint. Hold this position for 5-10 seconds to feel a pleasant stretch in the neck muscles. Repeat for the other side Perform 10-15 times in each direction.

Note: do not try to pull the muscles through force, do the exercises smoothly, then they will definitely bear fruit. At the end of the set of stretching exercises for the neck, you can perform an additional set of head rotations 10-15 times in each direction.

Exercises for the muscles of the arms and shoulder girdle

1. Pull up. Standing straight, feet shoulder-width apart, clasp your hands in a lock above your head. Try to stretch up without taking your heels off the floor. Stretch as if you are being pulled up by your arms. Maintain this position for 20-30 seconds, subsequently trying to increase its duration to 5 minutes. Throughout the exercise, stretch, despite the burning sensation in the muscles, it will pass when you stop doing it in a matter of minutes. Exercise is good for strengthening shoulder muscles and contributes to the soft stretching of the spine, which in itself is a guarantee of cheerfulness.

2. Stretch forward. Stand straight, feet shoulder-width apart, clasp your hands in front of your chest. Stretch forward, rounding your upper back. As in the previous exercise, try to maintain the tension for 20-30 seconds, trying, as you train, to increase this time to 5 minutes. The exercise stretches the trapezius and latissimus dorsi muscles, strengthens the shoulders.

3. Pull down. Standing straight, clasp your hands behind your back. Straighten your chest forward, try to stretch your arms down. Hold this position for 20-30 seconds. This exercise strengthens the back muscles and stretches the thoracic spine.

Note: During the exercise, keep your breathing even. It is more convenient to observe the execution time by the breaths. With each exhalation, try to slightly increase the tension without loosening it on the inhale.

Exercises for the muscles of the legs and lumbar girdle

1. Leaning forward. Stand straight, feet together. Gently bend forward, rounding your back and stretching your arms to your toes. Keep your knees straight, kneecaps pulled up. Don't try to force yourself to bend over. Ideally, you need to touch your toes with your fingers, if this does not work out - it's okay, stretch as far as possible without undue stress, as you train, stretching will not keep you waiting. Hold in the final position for 10-15 seconds, then slowly return to the starting position, repeat 6-8 times. This exercise stretches the muscles of the lower back and back of the legs.

2. Tilts to the sides. Stand straight, feet shoulder-width apart, hands on the belt. Raise your right hand up and try to bend to the left side, stretching your right hand to the left and up. Hold this position for 2-3 seconds, return to the starting position. Raise your left arm up and repeat the exercise on the right side. Perform 10-15 times. Exercise stretches and strengthens lateral muscles press and latissimus dorsi.

3. Pose of the hero. Sit on your shins so that your pelvis rests on your heels. Put your hands on your knees, back straight. Breathe evenly, deeply. Hold this position for 1-2 minutes. Exercise (like everyone else) may be familiar to you from a yoga course. Despite its simplicity, the hero's pose has a good therapeutic effect: it stretches the front surface of the thigh and gives flexibility to the knee joints.

Note: when performing a set of exercises, do not make sudden movements, pull the muscles smoothly. At the very beginning of the practice, slight discomfort in the muscles or joints may occur, as a rule, this is the result of sedentary work and low physical activity. After 1-2 weeks, the muscles will stretch, the joints will become more flexible, and the negative sensations will be replaced by a feeling of pleasant tension and stretching.

COMPLEX OF EXERCISES No. 1

1. I.P. standing straight.

Lower your arms along the body, then, taking them back, bring them to the “castle”. After that, make springy movements while arching your back.

Repeat 8-10 p.

2. I.P. kneeling.

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, make waves, first with your right hand and left foot, then I.P., after that - change your foot and hand. Play 8-10 p.

3. I.P. lying on your back.

Leaning on a full foot, legs bent at the knees slightly spread them. Hands, bend at the elbows and press against the floor.

Movements should not be fast, one after the other in a row - 5 p.

4. I.P. lying on your back.

Accept I.P. 3rd exercise.

Lean on your elbows, and arching your back, lift your chest up. During the action, throw back your head, and clench your fists. Perform exercises slowly, without interruption. - 5 p.

5. I.P. sitting.

Sit on the floor and place your legs straight in front of you, connecting them together. Place your hands behind. Using them as a lever, bend the body up, while lifting the pelvis and throwing the 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. Having straightened your arms, pull up the upper body, making a deflection with your back, while slightly tilting your head up. After 3-5 sec. get down in the I.P. Repeat 8 p.

7. I.P. standing against the wall.

Stand facing the wall, and leaning against it with your palms. Then, without breaking away from the wall, try to bend back as far as you can to keep your balance. Holding on in this position for 4-6 seconds. stand up in I.P. Do 5-7 p.

8. I.P. standing against the wall.

For proper posture, press your back against the wall with your whole body, as tightly as possible. At the same time, stand upright. Maintain the position for 8-10 sec. Repeat 5-7 p.

9. I.P. standing straight.

Take a gymnastic pole and, standing up straight, press it to 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, alternately make the following movements: a) sit down; b) stand in I.P.;

Then do the inclinations alternately - forward, right, left. In between tilts, return to I.P. Go through the whole process 4-7 p.

10. I.P. standing.

Stand straight with your hands on your belt. Put an object on your head, such as a book. Rising on tiptoe for 3-4 seconds, try to keep your balance and not drop the item. Get up in the I.P. Repeat 5-7 p.

11. I.P. standing.

Put your feet together and stretch your arms out in front of you. In a similar position, with an object on your head, try to squat, slightly pushing forward first with your right leg, then stand in I.P., after that the other leg, in I.P. Squat 6-8 p.

12. I.P. standing.

Place a book on your head, put your hands on your belt, do squats, after each time return to I.P. Do 10 r.

13. I.P. standing against the wall.

Leaning against the wall with your back, lean against it with your palms. 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, connecting your legs together, make swinging movements in different directions, like a pendulum. Repeat 18 p. (9 rubles 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. Bring your legs together and keep straight. Make turns as much as possible.

16. I. P. kneeling.

Sit on your knees with your arms outstretched. Keep your back and head straight, palms facing forward. Without changing your posture, slowly bow forward, slowly sitting on your heels. As soon as your chest touches your knees, relax and bow your head. Then tighten your back muscles and, resting your palms on the floor, take I.P. Then lower your arms along the body. Try not to lose your breath during the exercise: tilt - exhale, rise - inhale. Repeat 5-8 p.

A beautiful posture inspires confidence in a person, tells you that he is working on himself. A straight back creates magic in communication. We become taller, slimmer, shoulders rise. Most importantly, we become bolder, more confident in ourselves.

COMPLEX OF EXERCISES No. 2

for the formation of fixing the correct posture

1. Connect hands with fingertips in front, elbows at shoulder level; simultaneously jerks back with the head and arms.

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 the hands, bending one arm at the elbow, tilt the head towards the straight arm.

4. Feet shoulder-width apart, gymnastic stick behind the head on the shoulders; forward bends, arms up, with two additional springy bends.

5. Sit on your knees, holding a gymnastic stick with straight arms behind your back; lean forward, swing your arms up - exhale, return to the starting position - inhale. This exercise is especially effective for the formation of correct posture.

6. Pass a gymnastic stick behind your back under your 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 body by straightening your arms, arching your spine, and tilting your head slightly back. Hold this position for a short time and then return to the starting position. Repeat the exercise 8-10 times

8. Starting position - lying on your stomach, spread your arms to the sides at shoulder level, bend at the elbows at a right angle, palms touch the floor. Spread your legs hip-width apart.

At the expense of "one" - "two", raise your hands up, while strongly reducing the shoulder blades, at the expense of "three" - "four" - relax. Repeat the exercise 8-10 times.

Important note: during the exercise, try not to tear your head and torso off the floor, all the time touching the floor with your forehead. Concentrate all your attention on the tension in 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 on them.

Tightening your back muscles, lift your torso up. Hold the top position for 2-3 seconds, then lower yourself back to 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 tailbone, 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 arms are extended forward.

On the count of "one" - "two", raise your arms and legs up, while concentrating not on raising your arms and legs, but on stretching them in opposite directions. On the count of "three" - "four" slowly lower our 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 the stomach, arms pressed to the body, legs closed.

On the count of “one” - “two”, we raise our legs up, we also raise our hands 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. At the expense of "three" - "four" we relax. Do 8-10 times.

12. Starting position - sitting on a chair.

Perform body turns to the right and left with maximum amplitude. Repeat 10 times.

COMPLEX OF EXERCISES No. 3

for the formation of fixing the correct posture

1. Starting position (IP) - standing, hands on the belt. Breeding the elbows with the reduction of the shoulder blades - inhale; return to the starting position - exhale, repeat 4-5 times.

2. Standing, arms spread apart. Circular movements of the arms back (8-10 times). Breathing is arbitrary.

3. Standing, legs apart, hands to the shoulders. Body tilts forward, back straight - exhale; return to PI - inhale (4-5 times).

4. Standing, hands behind your back. The body is tilted to the right and left (5-6 times). Breathing is arbitrary.

5. Standing, with a stick in hand. Squats, body straight, arms stretched forward, exhale; return to PI - inhale (4-5 times).

6. Standing, with a stick in hand. Raising the stick forward up - inhale; when returning to the IP - exhale (4-5 times).

7. Lying on your back, arms along the body. Alternate leg raises (3-4 times).

8. Lying on the stomach, hands on the belt. Extension of the body - inhale; return to IP - exhale (3-4 times).

9. Standing, hands on the belt, make jumps followed by walking (30 s - 1 min).

10. Standing, hands in front of the chest. Raising the arms to the sides - inhale; reduction - exhale repeat 3-4 times.

COMPLEX OF EXERCISES No. 4

1. Stretching the muscles that extend the leg at the knee, standing on one leg (semitendinosus muscles)

Stand up straight. Put your right foot 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, put your hands on the back of the chair and lower your head. Try not to bend your knees. The left foot is pointing straight forward. While tilting, keep your pelvis level. The two crests of the thigh look forward. Try to keep your back straight.

2. Stretching the muscles that extend the leg at the knee, in a sitting position (semitendinosus muscles)

Sitting on the floor, the legs are extended in front of you, we pull the feet towards us, the back is even. We bend the right leg, wrap our hands around the ankle joint. Stretch the leg at the knee and pull it towards you. We do not lose the 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 stretch up. Grasp your leg with your hands and pull it towards you as close as possible. Make sure your knee doesn't bend.

4. Stretching the muscles that straighten and rotate the thigh (gluteal muscles) and semitendinosus

Lie on your back left leg bend with your foot on the floor. Place your right ankle just above your right knee. Then we stretch the left leg at the knee, grab the lower leg with our hands and gently pull the leg towards us. Make sure the neck and back of the head are relaxed. Stretch slowly and carefully as this stretch puts stress on the sciatic nerve.

5. Stretching the muscles that bend the leg in hip joint and extensor it at the knee, in a standing position 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. Make sure your knees are together. The supporting left foot looks forward. At the same time, we move the pelvis forward. When performing this exercise, do not apply excessive force so as not to injure the knee joint.

COMPLEX OF EXERCISES No. 5

for the development of flexibility and stretching of the muscles of the ligaments of the spine

1. BUTTERFLY . Stretching the muscles that bring the leg (inner thighs) and the groin area in a sitting position.

Sit on the floor. Bend your knees and open them to the sides. Connect the feet with the soles together 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 dropped even lower. Hold the position for 30s.

While inhaling, raise your arms through the sides, while exhaling, gently lean forward, starting from the hips. Tighten your abdominal muscles slightly. Bend over with a straight back, keep your lower back straight, stretch your chest towards your legs.

2. FROG . Stretching the muscles that adduct the leg (inner thighs) and groin area in a sitting position

Get on all fours. Gently 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 move the pelvis back, the buttocks stretch towards the heels. Stay in this position for 30s.

3. Muscle stretch adductors, and muscles that flex the leg at the knee (back of the thigh, popliteal ligaments), in a sitting position.

Sit down, stretch your right leg forward, pull the foot towards you. Move your left leg to the side, bend at the knee at a right angle and shorten the foot. Check correct position- the left thigh relative to the right leg lies at a right angle, the left lower leg relative to the thigh - at a right angle and the foot relative to the lower leg is also at a right angle. Try to lower the two buttocks to the floor to align the line of the pelvis. Bend over with your back straight to your right leg and grab your foot (or foot) with your left hand. extreme point, which you reach). We fix the position for 30 s.

From the previous position, move the body in the center between the thighs. Continue to reach down with your chest, trying not to tear your pelvis off the floor. We sit for 30s.

Repeat the exercise on the other leg.

4. BRING . Stretching the muscles that bring the leg (inner thighs) and the groin area in a prone position.

Lie on your back, stretch your legs up. Put your hands on inner part knees and with the help of your hands open your legs as wide as possible to the sides. Begin soft light swaying of the legs. Start with small movements, gradually increase the amplitude. Then we fix the position and hold for 30 seconds.

5. PREPARATION FOR CROSS TWINE .

Get on your knees, stretch your right leg to the side so that the front of the leg looks forward, and the inside - to the floor. Stretch your arms to the sides. Take a deep breath and as you exhale, lower your hands to the floor on your forearms, the right leg goes 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 No. 6

for the development of flexibility and stretching of the muscles of the ligaments of the spine

1 Stretching the muscles that adduct the arm, extend the arm at the shoulder joint and spread the shoulder joints (deltoid muscle, left latissimus dorsi muscle, left triceps and left rhomboid muscle)

Stand up straight and take a comfortable position, feet shoulder-width apart. Extend your left arm out in front of your chest. With your right hand, press your left elbow to your chest. To strengthen the stretch, bend your right arm at the elbow and take it behind the back of your head. The face and shoulders should be facing straight ahead. For a deeper stretch, turn your torso and face to the right.

2 Stretching the muscles that rotate the scapula

Stand up straight and take a comfortable position, feet shoulder-width apart. Bend your right arm at the elbow and place the back of your hand on your thigh. Grasp your right elbow with the fingers of your left hand 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 adduct the arm, raise and reduce the shoulder joints (right triceps, right latissimus dorsi, deltoid muscle).

Stand up straight and take a comfortable position, feet shoulder-width apart. Keeping your neck and head straight, gently slide your right elbow behind your head as shown in the photo. To reduce tension in the 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 at the shoulder joint and lower the shoulder joint (large pectoral muscle, front beam deltoid muscle, biceps).

Stand up straight and take a comfortable position, feet shoulder-width apart. While inhaling, raise your hands up through the sides, clasp your palms in the castle and turn 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 behind your arms. Then, as you exhale, take your hands as far as possible behind your head, opening your chest and shoulders. Make sure that there is no excessive deflection in the lower back.

COMPLEX OF EXERCISES No. 7

for the development of flexibility and stretching of the muscles of the ligaments of the spine

1. Cat .Stand on all fours, the position of the back is even, the palms are located strictly under the shoulders, the knees under the hips. As you exhale, start moving from the coccyx - lower it down, rounding lower part the back, lower back and chest reach up and the top of the head drops to the floor. Feel how the skin on your back has stretched, do not bend your elbows, pull your chin to your chest, look at your navel, your stomach is tightened, try to shift your body weight a little more towards your knees. In this position, the emphasis is on rounding the lower back.

As you inhale, start moving again from the coccyx - raise it up, lower the stomach and lower ribs to the floor, raise the top of the head, stretch the sternum and chin forward and up. Now stretch the front of the spine. In this position, the weight of the body is more transferred to the hands, the stomach is tightened, we try to bend in the thoracic spine.

We continue to make a continuous wave with the spine, each time the movement sets the coccyx. Remember, on the inhale - we bend, on the exhale - we round. We start with 6 times, over time, you can increase the number of waves.

2. Cat with rotation Starting position on all fours, as in the previous exercise. Be aware of the straight line of the back from the coccyx to the top of the head. And now we begin to rotate the spine around an imaginary horizontal axis. 6 times in each direction. Try to involve the entire spine in the movement. Rounding your back - exhale, bending - inhale.

These two exercises "cat" and "cat with rotation" will improve the mobility of the spine, the elasticity of the back muscles, improve blood circulation in the lumbosacral region, and eliminate fat deposits. They are especially useful for women's health, during pregnancy they reduce the pressure of the uterus on the spine.

3. Closed plow Lie flat on your back on the floor. Place your hands up behind your head on the floor. Stretch your feet, begin to lift even legs up to a vertical position, then pull your toes towards you, lengthening with your heels towards the ceiling. Gently lower the legs behind the head, put the toes in the palm of your hand. We pull our knees up from the face, with our feet and hands we 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.

If you do not have special natural flexibility, you should not try to immediately assume the plow position. 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, lift 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 as far as the flexibility of your spine allows.

After finishing the exercise, lie down, relax and take a few deep breaths.

This posture is one of the best for stretching the spine, relieves the body of a feeling of fatigue, reduces headaches, normalizes the nervous system, relieves blood flow. Normalizes the menstrual cycle, has a beneficial effect on the urinary system. Tones the thyroid gland, massages the liver and spleen

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 No. 8

for the development of flexibility and stretching of the muscles of the ligaments of the spine

Contraindications for spinal rotation exercises: herniated intervertebral discs (it is impossible to perform hard twists while sitting and standing), osteoporosis, osteochondrosis in the later stages, cholelithiasis, urolithiasis, pregnancy, hepatitis, purulent inflammation of the small pelvis, abdominal cavity, neck, chest. With intervertebral hernias, only twists in the prone position are allowed.

1. Twisting while lying down

Lie flat on your back, spread your arms out to the sides. Raise your legs up and bend at a right angle. Without lifting the shoulder blades from the floor, move your legs to the right, straighten one leg, then the other. Bend your legs again, return to a flat position on your back. Do the same on the other side. Repeat this exercise 8 times. Recommended for hernias and protrusions.

2. Twisting while lying down

Lie flat on your back, spread your arms out to the sides. Place your foot on your foot and begin to rotate your legs to the right - to the left. Then change the position of the legs. Repeat this exercise 8 times for each side.

3 . Twisting while sitting

From a kneeling position, lower your pelvis to the right, while keeping your shins on the left. Feel how the two sitting bones rest on the floor. Stretch your crown up, try to keep your spine in a straight position. If this fails, place a pillow or brick under the pelvis. Exhale and twist your torso to the left so that the left shoulder moves to the left and the right shoulder moves forward. Turn your chest and stomach to the left. Rest 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. Sitting twist

Sit with both legs extended in front of you. Then bend your right leg so that the knee is pointing up. Keep your spine straight. As you exhale, twist towards the bent leg and continue to stretch with the top of your head up. Wherein right hand behind rests on the floor, and the left elbow clings to the knee. Try not to use the left

COMPLEX OF EXERCISES No. 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 top of the head. The palms are positioned directly under shoulder joints, knees - under the hips, the stomach is tightened. 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 inspiration, we direct the crown and tailbone upwards, bend (we try to make the deflection more in the thoracic region), while exhaling we round the back, direct the tailbone and crown to the floor, retract the stomach, press the chin to the chest, look at 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, squeeze the muscles pelvic floor. As you exhale, round your back, pull the knee to the forehead, without touching the floor. Perform the exercise on each leg 12 times.

4. Starting position - standing on all fours, put your right hand on the sacrum, fingers towards the buttocks, shoulders parallel to the floor. While inhaling, we twist towards the right shoulder, look up, the shoulder blade approaches the buttock, while exhaling we lower the shoulder to its original position. We perform this exercise 12 times on each side.

5. Complicated version of exercise No. 4. While inhaling, we twist to the right and stretch the right arm clearly up. You should get one straight line from the hands, while the pelvis remains motionless. As you exhale, lower your right hand down and wind it under the left armpit. As you inhale, stretch your arm up again and twist behind it. We repeat this exercise in both directions 12 times.

6. Sit in a half split - the left is extended back, the right is bent. Now place your right heel towards your left thigh. Ideally, the left ilium should rest against the right heel. Lower your forearms to the floor, your back is straight. On inhalation, we stretch the left hand up and twist to the left, on the exhale we lower our hand to the floor, on the next breath we already raise our right hand and twist to the right, on the exhale we lower our hand. We continue this exercise in dynamics 12 times for each arm, then change legs.

7. Lie on your stomach with an emphasis on the forearms, the lower ribs touch the floor. Elbows are 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 No. 9

for the development of flexibility and stretching of the muscles of the ligaments of the spine

Repeat each cycle several times. Hold the muscle contraction for 4-5 seconds and the stretch for 5-15 seconds. Repeat exercises on both sides.

1. Twisting . Stretching the muscles that straighten the thigh.

Stand up straight, legs slightly wider than together, feet and knees parallel to each other. Slightly bend your knees, relaxing the body and arms, lowering down with a round back. Stay in a bent position, feeling a comfortable stretch. Try to remember the level you leaned to. With a round back, we unwind up, the legs remain in a bent position, the feet and knees are parallel. Stay in this position for 15-20 seconds. This pose tightens the quadriceps and relaxes the hip extensors. Again, through relaxation, go into a slope. Repeat this exercise several times. Watch how each time your amplitude gradually increases.

2. Butterfly . Stretching the muscles that adduct the leg and groin area

Sit on the floor, bend your knees and open to the sides, feet touch each other, pull the heels as close to the groin as possible. Put your hands on your knees and start pressing on them, knees resist. Hold the static tension 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 a straight line of the back. Stay in this position for 15-20 seconds.

3. Muscle stretch , straightening the thigh and semitendinosus.

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 the static tension for 4-5 seconds. Relax. Then we bring the right leg forward and stretch it above the floor, take the foot over, hold the foot by the foot or lower leg with our hand. Stay in this position for 15-20 seconds.

4. Muscle stretch , straightening and rotating the thigh and semitendinosus.

Lie on your back, bend your left leg at a right angle, the foot is on the floor. We bend the right leg and put the ankle of the right leg over the left knee, take the right knee to the side. Grasp your left shin with your hands and pull your legs slightly towards you. Now try to extend your left leg while your arms are resisting. Hold the static tension for 4-5 seconds. Relax. Now with the help of the hands we pull the left knee to the chest. Stay in this position

COMPLEX OF EXERCISES No. 10

to develop back endurance

1. Pull-ups. Nothing new, the body is stretched into a string, legs together, pull-ups on two hands, at the top point the chin is above the crossbar. Inhalation is performed when moving down, exhalation - when moving up.

2. Push ups. Just like they taught in school. Feet together, back straight (no bending). Down - inhale, up - exhale.

3. Press swing . From lying position on the back we bend at the waist, raise the body and reach the chin to the knees. Hands behind the head, elbows out to the sides. Inhale when unbending, 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. Leg kick . Both palms are on the ground, the body is in a state of full sitting. The legs are thrown back, with the back arched, then we return to the starting position. Exhalation is made when the legs are thrown back.

5. Jumping with change of legs . Hands in the castle behind the head, elbows apart, the body is perpendicular to the ground, the back is even. One leg, bent at the knee, is in front, the other is straightened and stretched back. We alternate legs. Inhale when jumping, exhale when landing.

COMPLEX OF EXERCISES No. 11

for muscle relaxation and strengthening nervous system

1. Calming breath

You need to relax your body as much as possible, sit down or even lie down. Exercise can be performed in the morning, after waking up. Especially if the dream 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 slowly exhale, ending the formula "... relax." After that, you need to repeat the exercise, but with the formula "I ... and ... calm down." At exercise should be performed 4 to 6 times.

2. Relaxed breathing

Breathe calmly for a couple of minutes. Pay attention to how the breath is performed. How the chest or abdomen slowly rises and falls. How breathing becomes measured and calm.

3. Yawning

Nature knowingly took care and provided our body with such a useful reflex as yawning. As a result of yawning, the blood is effectively saturated with oxygen, getting rid of the accumulated carbon dioxide. And the tension of the muscles of the neck, mouth and face stimulates blood circulation, making the blood supply to the brain more intense. Ultimately, this increases tone and invigorates.

Close your eyes and open your mouth as wide as possible. Tighten the lower jaw so that it seems that its bottom drops as low as possible. While yawning, you need to properly stretch, bending in the back. Properly performed exercise gives a positive impulse, relaxes muscles and calms.

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 secret is in the breath. Calm, balanced breathing practices can calm the nervous system and relax the stiff muscles of the body. Therefore, do the exercises slowly, paying attention to the breath

You ran home from work all nervous and twitchy: 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 that you will feel rested and rejuvenated. Sit on the floor with your right leg stretched out in front of you, while bending your left so that the foot lightly touches your right thigh. As you inhale, stretch your back, straighten your shoulders, exhale and, leaning to the right, reach for your leg. Stay in this pose for 1.5 minutes. Straighten up while inhaling. Repeat everything on the other side. Without getting up from the floor, bend your knees, connect the soles of your feet together. Place your hands on the floor just behind your hips. As you inhale, straighten your back, turn your shoulders. Breathe in and out 8 times. Relax and pull your knees up 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 at your feet, palms up. Stay in this pose, breathing in and out 10 times. Lie on your back with your legs outstretched, arms at your sides, palms up. Inhaling and exhaling deeply, relax your whole body. Stay in the pose for 3-5 minutes.

COMPLEX OF EXERCISES No. 1

health hatha yoga

Vajrasana - diamond pose

This posture is the starting position for some Hatha yoga postures. Used to train breathing, concentration and contemplation. It activates the digestive processes, develops the elasticity of the knee joints and ankle ligaments.

Execution technique.

Get on your knees, then sit on your heels so that the legs from the tips of the fingers to the knees touch the mat and bear the entire weight of the body. Keep your knees together, head, neck, torso form a straight line. Put your palms on your knees. Stay in asana (pose) for 1 minute.

bottom breathing

Savasana

Shavasana - corpse pose. In this asana one lies motionless like a corpse; his mind is calm and unmoving. This conscious relaxation of body and mind removes all tension and gives new strength to both soul 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 .

1. Without tension, as soon as possible, slow down breathing. We rest.

2. Starting with the feet, we relax all the muscles, in turn we focus on the feet, shins, hips, stomach, arms, neck, head (consciously completely relax them). The body must be relaxed to such an extent that we do not feel it.

3. When all the muscles are relaxed, we do not think about anything, i.e. we don't bind ourselves to anything, we don't delay our thoughts, but we let them flow freely until their flow slows down and our brain "empties". Lying in complete relaxation, we wait for our thoughts to dry up. Having lost ourselves in this way, we rest. The last thought before relaxing 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 rest that brings us new strength.

Concentration of attention. Perform with slow breathing and thoughts focused on a comprehensive and perfect rest. Therapeutic effect. The nervous system receives complete rest. Favorably affects the heart, the circulatory system. Reduces

high blood pressure.

COMPLEX OF EXERCISES No. 2

health hatha yoga

bottom breathing

Used to prepare for full yogic breathing. In the exercise, the diaphragm massages the internal organs.

Starting position. - Vajrasana pose. We exhale, while drawing 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 waking up.

Performed after waking up, in bed, also performed on the mat as part of a set of exercises.

Starting position.- Lying on your back, legs together, arms along the body.

Execution technique. Make a sipping movement with your left foot (heel forward). Then relax it and perform the same sipping movement right foot and finally the two together. Do 5-10 stretches with each leg and 5 together.

Concentration of attention. On the hip joints.

therapeutic effect. Exercise normalizes blood circulation, has a beneficial effect on the sympathetic division of the autonomic nervous system, relieves back pain, stretches the spine, back muscles, neck, arms, legs.

3. Video clip Starting position - Sitting on the mat, pull both legs with your knees to the body.

Execution technique.

1. Grasp your legs tightly at the ankles with your hands (press the feet together).

2. If you can, wrap your left hand around your right wrist. If you cannot, then firmly connect the fingers of both hands.

3. Sharply lean back on your back and just as sharply and quickly return to the starting position.

4. Breathing is arbitrary.

5. Perform the exercise 5 to 10 times, counting the rolling back and forth at a time.

Therapeutic effect. Strengthens the spine, memory.

4. Shavasana

COMPLEX OF EXERCISES No. 3

health hatha yoga

bottom breathing - 2-3 min Used to prepare for full yogic breathing. In the exercise, the diaphragm massages the internal organs.

Starting position. - Vajrasana pose. We exhale, while drawing in the stomach; a short pause on exhalation (1-2 sec.). Inhale, while the stomach goes forward

Tadasana- mountain pose.

Tadasana means firm and straight like a mountain.

Initial position. -Stand up straight with toes and heels together.

Technique. Straighten the chest, tighten the stomach, arms freely

lower along the body, look straight ahead. Be in pose 2-3

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 performing other exercises and postures from a standing position.

3. Beat shaktivardhak

The shaktivardhak kick is an exercise to strengthen the abdominal muscles. Execution technique.

I option

Get into the Tadasana pose. With an exhalation, draw the stomach inward as far as possible, then with an inhalation push it as far forward as possible. At first, perform this exercise slowly, carefully monitor the synchronism 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. Strengthen the solar plexus.

4. Exercise after waking up - 3 times.

5. Roller - 10 times.

6. Savasana - 10 min.

7. Yoga mudra

Yoga is wise. Mudra means "seal", "lock" or "control".

Initial position.

In the diamond pose, place your hands behind your back and grab the right wrist with the fingers of your left hand or put your palms together.

Execution technique.

Breathe in the way of yoga. With an exhalation, we lean forward slowly until the head touches the floor. We remain in this position for as long as we can stand without breathing. With a slow breath, 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 No. 12

to develop back muscle strength

1. Lifting the upper body from a lying position, exercise for the muscles of the lower back. It is performed on a special double-support bench. IP: lying on a bench with support on the stomach, or rather on the hips, the legs are fixed on top of the second support of the bench, the arms are pressed to the chest, the upper body is held horizontally to the floor. We lower the torso 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, therefore, 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 roll over) leg support.

2. Twisting - training the upper part abdominals. 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 them in wall bars), hands at the chest. We raise the torso to the knees, but not to the end (it is not necessary to completely tear off 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 performed at home: for example, lie down on the floor, put your feet on the bed.

3. Rise bent legs for lower abdominals . Performed on a special rack or gymnastic bars hanging 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 your legs bent at the 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 do it hanging on the Swedish wall.

5. Strength training (Monday, Thursday)

6.Warm-up (bicycle 5 minutes, articular gymnastics and one stabilization exercise).

7. Dumbbell bench press with an incline angle of 30 degrees 2 sets of 12 times.

8. Thrust upper block to the chest with a shoulder-width grip, 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. Leg extension, do not tear your back from the back 2x12.

13. Leg bending 2x12.

14. Press: twisting without movement in the hip joint.

Attention! With a smoothed lordosis in the lower back, this exercise is contraindicated.

Flexibility exercises. Static stretches with a delay in the stretched position of 30 seconds. (only 5 minutes).

COMPLEX OF EXERCISES No. 1

autogenic training

POSE "COACHER ON DROZhKI"

This posture for autogenic training is used more often because it can be practiced almost anywhere where there is a chair, stool, box of suitable height, etc. floor (see Fig. 1).

Before class, loosen the waist belt, unbutton the top button of the shirt, loosen the knot of the tie, take off the watch, glasses. Women should exercise in trousers (see point b).

In order to take the “coachman pose on 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 that 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) swaying back and forth, make sure that the posture is stable due to the balance between the lowered head and hunched back;

f) put the forearms on the hips so that the hands gently bend around the hips and do not touch; you should not lean on the hips with your forearms, since the pose is stable even without it (see p. d.);

g) close your eyes;

h) breathe calmly, as in a dream, inhaling and exhaling through the nose.

LAYING POSTURE WITHOUT PILLOW ("SAVASANA")

a) lie on your back

b) position the straightened legs so that the distance between the feet is 15-18 cm;

c) place outstretched arms at an acute angle to the body with palms up (see Fig. 6).

Instructor. In a small group, check the lying position. Explain that the difference in hand position depends on the position of the head (with or without a pillow) Divide the students into pairs Have one practice in a lying position, and the other removes and then puts the pillow under the head again The students will feel that a change in head position requires a change in position hands due to discomfort in the shoulder joints.

3. "CALM"

In a suitable place for AT, take one of the postures, relax, turning Special attention on the "mask of relaxation", close your eyes. Breathe calmly, as in a dream; inhale and exhale through the nose.

Focus passively on the calm 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 inspire yourself with any special calm, passively focus on what you have at this time. Even if you are nine tenths (9/10) tense, focus on one tenth (1/10) of relaxation.

Practice only as much as you can passively.

COMPLEX OF EXERCISES No. 1

with flat feet

1. I. p. - sitting, legs bent at the knees at a right angle, arms lowered. Raise your toes and lower them. Repeat 10-20 times. The pace is average. Breathing is free.

2. I. p. - the same. Raise your heels and lower. Repeat 10-20 times. The pace is average. Breathing is free.

3. I. p. - the same, legs together. Spread your socks to the sides and connect, without lifting your feet from the floor. Repeat 10-20 times. The pace is average. Breathing is free.

4. I. p. - the same. Separate the heels and connect, without lifting the feet from the floor. Repeat 10-20 times. The pace is average. Breathing is free.

5. I. p. - the same. At the same time raise 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 lifting the feet from the floor, simultaneously spread the socks to the sides, then the heels and again the socks, thus moving the legs 6-8 counts to the sides. Also return to and. n. 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 socks to heels and back for 1 minute. 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. Separate the feet and connect, trying not to tear them off the stick. Repeat 10-20 times. The pace is average. 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 minute. When rolling the ball, try to keep your feet firmly pressed against the ball. The pace is average. Breathing is free.

10. I. p. - the same, feet on the floor. Press your fingers and, without lifting your feet off the floor, move your heels forward (“worm”) for 6-8 counts and, bending your fingers, return to and. n. Repeat 10-20 times. The pace is average. Breathing is free.

11. I. p. - the same. Walking, sitting still, with tucked fingers - 20-30 s; with pursed fingers on the outer edge of the feet - 20-30 s; straightening fingers: walking on heels for 15 s and on toes for 15 s; walking on a full foot for 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 on each side. The same with the left foot, changing the position of the legs. The pace is average. Breathing is free.

13. I. p. - the same, hands down, feet on the floor. Take your big toes to the side and return to and. n. Repeat 10 times. The pace is slow. Breathing is free.

14. I. p. - standing, hands down. Walking with toes curled up - 0.5 min, walking with toes curled up 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. The pace is average. 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 the left hand, raise and lower all the fingers with the right hand. Repeat 4-6 times; c) rub the sole and the back surface of the foot from the toes to the ankle joint - 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 from all sides from the toe to the ankle joint - 0.5 min; f) wrap your arms around your right leg at the ankles and perform deep massaging strokes from the ankle to the 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 inguinal region. Repeat each technique 10 times; h) with both hands, massage the leg from all sides from the ankle joint to the inguinal region by stroking. Repeat 10 times. The same on the left leg.

A set of exercises number 2

with flat feet

In the starting position (I.P.) sitting with straightened legs:

1. The 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. Stroke the left shin with the inner edge and plantar surface of the right foot, repeat by changing legs.

I.P. - sitting on a chair:

3. Bend your toes.

4. Bringing the feet inward.

5. Circle with feet inside.

6. With both feet, grab and lift the ball (volleyball or stuffed).

7. Grab and lift the pencil with your toes.

8. Grab and lift the sponge with your toes.

9. Pull up a thin rug 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 rubber mat (or with a large pile), bending your toes and leaning on the outer edge of the foot.

12. Walking on a sloping surface with support on the outer edge of the foot.

13. Walking on a log sideways.

Exercises are performed barefoot, each 8-12 times.

A set of exercises number 3

with flat feet

A 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 feet, walk on the outside of the feet, 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 your belt

3-4 times

3. Standing

a) on the outer arch of the feet - turn the body 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" - while lying on your stomach, simultaneously raise your arms, head, legs and hold up to 5-7 minutes 4-6 times as long as it lasts

5."Corner" - lying on your back, keep your legs at an angle of 45 gr. up to 3-5 minutes., hands on the head in the castle

4-6 times how long it will last

6. Sitting

a) flexion - extension of the toes, hands behind the back

15-20 times

b) maximum dilution and reduction of the heels, without lifting 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 back

10-12 times

e) circular movements of the feet inward, outward, hands behind the back

10-12 times

f) grabbing and lifting the fingers of the foot of the pencil, hands behind the back

10-12 times

g) catching 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

A set of exercises number 5

with flat feet

1. starting position - lying on your back

a) Alternate and simultaneous pulling of the toes of the feet.

b) Sliding movement of the foot of one leg along the lower leg of the other, covering the lower legs.

2. starting position - sitting

a) Feet parallel, legs bent. Simultaneous and alternately lifting the heels.

b) The same, but raising the toes of the feet.

c) Foot to foot. Circular movement of the foot.

d) Grasping, lifting and shifting with the toes of pencils, buttons, bones, and other small objects.

e) Rolling a small rubber ball with the foot.

e) Raise a rubber ball with straight legs.

Pulling up a small light rug with your toes, trying to fold it into folds.

g) Feet shoulder-width apart, bringing socks together.

h) Squeezing and unclenching the feet.

i) Skating with the feet of a stick.

3. starting position - standing

A. Feet parallel, hands on the belt.

rise simultaneously and alternately on toes;

also from heel to toe and back;

transition from heel to toe and vice versa.

b. Squatting on toes.

V. Squatting on toes is easy.

d. Walking on toes with the outside of the foot.

Ecology of health and beauty: This universal complex includes exercises for all muscle groups. It is suitable for beginners...

This versatile complex includes exercises for all muscle groups. It is suitable for both beginners and trained individuals.

Combine this charger with stretch For various muscles and do it daily.

Within a few weeks, you will notice the difference, and after two to three months, the muscles will become much stronger and more prominent.

It is desirable to supplement the complex aerobic training, which are useful for the cardiovascular system and increase muscle tone. Choose an activity you like:

• swimming,
• aerobics or gymnastics,
• run,
• exercises on simulators, etc.

This exercise will help increase the tone of all muscle groups. It will not take much time: in addition to a two-minute warm-up, one exercise cycle (set) will take 8 minutes, respectively, 2 sets - 16 minutes, and 3 sets - 24 minutes.

Finish the exercises with a simple five-minute stretch of all muscle groups.

Exercise recommendations:

• Don't exercise on a full stomach.
• For classes choose a flat hard horizontal surface(preferably the floor), if necessary, place a blanket or rug on top. Make sure the surface is not cold or slippery.
• Before starting exercise, be sure warm up your muscles with a little warm-up for 3-5 minutes. You can work out on the cardio machine at the lowest speed (weak level). This will help prepare the muscles for work, avoid sprains and injuries.
• Save correct posture - this will increase the effectiveness of the exercises.
• Every exercise do it slowly and diligently.
• Repeat each exercise 8-10 times. If the habit is difficult, reduce the number of repetitions.
• Start with one approach - one cycle of exercises with 8-10 repetitions. Over time, increase the number of approaches to 2, and then up to 3, as the strength and endurance of the muscles increase. The break between sets should be small (no more than 30 seconds).
• After training, stretch all the muscles, which will help to avoid pain and increase flexibility.

A set of exercises

Warm up

• Start with circular swings with your arms, after twenty seconds, start marching in place, gradually increasing speed, raising your knees higher and waving your arms more strongly. Do it within two minutes.
• Spread your legs and place your hands on your hips. Rotate your hips first clockwise and then counter-clockwise for a minute.

Squats

Initial position: standing, feet shoulder width apart.

Performance: bend your knees until your hips form an angle of about 45 degrees to the floor. Stretch your arms forward for balance. Slowly return to the starting position.

Complicated version: after a few weeks, when the muscles become stronger, try to squat deeper (this is more difficult), but not completely - so that the thighs are parallel to the floor.

Mahi legs

Exercise for the hips and buttocks

Initial position: standing, feet shoulder-width apart, right hand on hip. If desired, lean with your left hand on a table or back of a chair.

Performance: take your right leg forward, touching the floor with an outstretched toe. Perform wide circular motions with your right foot: forward / to the side / back / to the starting position. The toe touches the floor slightly. Do 8-10 repetitions with your right leg, then swing with your left leg.

Complicated version: increase the load by wrapping the ankles with elastic bandages.

Tilts to the side

Exercise for oblique mice of the back and abdomen

Initial position: standing, feet shoulder width apart, left hand on the back of the head, in the right - a dumbbell or a load weighing 1 kg.

Performance: lean to the side, then slowly return to the starting position. Do 8-10 tilts to the right, then repeat the tilts with a dumbbell in your left hand.

Complicated version: gradually increase the weight of the dumbbell.

straight twist

Exercise for the rectus abdominis

Initial position: lying on your back, knees bent, feet on the floor, palms on the back of the head.

Performance: as you exhale, lift your head and neck off the floor, lifting them a few centimeters. As you inhale, slowly lower yourself to the floor. Be careful with neck pain.

reverse twist

Exercise for transverse muscle belly

Initial position:

Performance: as you inhale, tighten your abdominal muscles from the navel to the pubic bone. As you exhale, sharply pull your hips to your chest, continuing to strain your muscles. Slowly return to the starting position.

Complicated version: slightly raise your shoulders so that they touch your knees every time.

Lateral twist

Exercise for oblique mice of the abdomen and waist

Initial position: lying on your back, knees bent, legs raised parallel to the floor, ankles crossed, palms on the back of the head.

Performance: as you exhale, lift your right shoulder off the floor and pull your elbow to your left knee. Make sure your buttocks are in contact with the floor. Slowly return to the starting position. After doing 8-10 repetitions with the right shoulder lift, repeat for the left.

Complicated version: gradually pull your elbows closer to your knees.

Basket

Lower back exercise

Initial position: lying on the floor face down, arms along the body, hands lie on the buttocks with the back side.

Performance: exhaling, slowly raise your head and neck. Look at the floor. The palms should move down a little. Slowly return to the starting position.

Complicated version: change the starting position: the right arm is extended forward, the left is bent, the hand is under the head. As you raise your head and neck, raise outstretched hand. Do 8-10 reps for each arm.

Push ups

Exercise for the mouse of the chest and shoulders

Initial position: standing on all fours, back straight, hips make a right angle with the floor, hands shoulder-width apart, fingers pointing forward.

Performance: slowly lower your chest as low as possible to the floor, then slowly return to the starting position.

Complicated version: perform the exercise by moving your arms and shoulders forward, crossing your ankles and straightening your legs. Be careful with sore joints. published

Do you prefer exercise at home? Doubt their effectiveness? So with the right approach, even at home, you can train quite effectively. We will tell 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 (normal crossbar)
• push-up bars, and if at home, replace them with a pair of high-backed chairs
• a pair of dumbbells (you can take kettlebells)

Physical exercises at home of the proposed program cover ten workouts that need to be completed in a circle twice. The duration of the program is 80-100 days. According to it, you should train once every 4-5 days, the rest of the time is your proper rest for recovery.

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

Nutrition

As with any other workout with a goal, you should eat 4-6 times a day, not counting 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.

Rest

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.

Physical 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-max -12-8-4 reps (max is also the set in which you need to perform the maximum number of repetitions).

• Push-ups on the triceps from two benches (chairs). 4 sets with the maximum number of repetitions.

• Alternate forward lunges. At the same time, 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 maximum reps in 4 sets.
• Hanging leg raise. Perform maximum reps in 2 sets.

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

Third workout

• Pulling up to the chest on the crossbar. 7 sets of 4-8-12-max-12-8-4 reps
• Push-ups from the floor. Perform maximum reps in 4 sets.
• Squats with jumping up. Perform maximum reps in 2 sets.

At the end of the workout, a hitch. Hanging on the bar for 5 minutes.

Fourth workout

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

• Push-ups on bars. 10 sets of 2-4-6-8-10-12-max-12-8-4 reps.

• Alternate hanging with one hand on the crossbar for 4 attempts.
• Lifting arms and legs from a prone position. 3 sets max reps.

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

Fifth workout

• General warm-up (tilts to the sides, back and forth) - 5 minutes.
• Pull-ups on the crossbar. 7 sets of 4-8-12-max-12-8-4 reps.

• Push-ups on bars. Perform maximum reps in 2 sets.

• Alternate lunges feet forward, hands on the belt. Perform maximum reps in 4 sets.
• Lifting the body from a prone position. Perform maximum reps in 3 sets.

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

Sixth workout

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

• Hanging leg raises. Perform maximum reps 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).
• Pull-ups for biceps. 10 sets of 2-4-6-8-10-12-max-12-8-4 reps.

• Push-ups on the bars. 4 sets of 4-8-12 max reps.

At the end of the hitch - hang for 5 minutes on the crossbar.

Eighth workout

• General warm-up, tilts to the sides, forward. Run 5 minutes.
• Push-ups from the floor. Perform maximum reps in 2 sets.

• Squats, hands on the back of the head. Perform maximum reps in 2 sets.
• Alternate hanging on the crossbar on one hand. 2 approaches.
• Lying torso lift. Perform maximum reps in 2 sets.

Ninth training

• Pull-ups on the crossbar. Sets: 5, repetitions: 10-12.

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

Five-minute hitch at the end of the workout - relax, move around.

Tenth workout

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

• Simultaneous lifting of arms and legs lying down. 5 sets max reps.

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

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

Train!