In №8 "KPI" on 03.10.2016, we talked about the effects of exercise on health, increasing life expectancy and maintain efficiency of women. Today we offer a set of morning hygienic gymnastics that does not need much space to perform, sports equipment and performed in a standing position.
Each exercise execute about for a minute, depending on health.
The first exercise. Starting position (hereinafter – S.P.): standing in the bent over position, hands touch the floor (photo 1).
If it is necessary, bend your knees, make sure that your back is straight. The area of the body from the coccyx to the middle of the back should be a straight line. Pull your belly to the spine. Hold this position for three deep breaths, then relax.
From the position of inclination forward pull your belly to the spine and the efforts of the abdominal muscles begin to straighten your back vertebra by vertebra, at least raising the shoulders, neck and head.
The second exercise . S. P.: hold one self straight, connect the inner thighs together and tighten your abdominal muscles. Raise your hands above your head and connect them pulling the index fingers to lengthen your body (photo 2). Relax your houlders.
Make a breath, continuing to pulling your belly to the spine and on exhalation bend to the left by the forefingers (photo 3). The pelvis should remain equal. Omit the left hand and push it to the hips and the right hand drag up (photo 4). Feel the deep muscles stretching from the outside of the right thigh to the tips of his fingers. Direct your view on the roof that the front of the neck stretch too. Sniffing, return to the upright position, linking fingers again. On the exhale, bend the right again and follow the entire sequence of movements. Do one repetition in each side.
The third exercise. S. P.: become slightly bending your knees, tighten your abdominal muscles, pull your arms forward at shoulder level and turn the palms inside (photo 5).
Raise your straight arms above your head, opening the chest (photo 6). Do not let relax your stomach muscles, otherwise feeble chest. When the chest is expanded, breathe deeply. Hold this position for three deep breaths, then relax.
The fourth exercise. S. P.: become slightly bending your knees, pull the hands apart, carry them little bit back, if you can and turn the palm upward (photo 7).
Expanding the chest, breathe deeply. Hold this position for three deep cleansing breaths, then relax.
The fifth exercise. S. P.: become slightly bending your knees, tighten your abdominal muscles, pull the hand in front of him at chest level. Take a deep breath. On the exhale reach at their fingertips, lift the right arm up over his head and left lower down to the feet. Then change the hand position, raising and lowering your left right (photo 8). Continuing to alternate hands, you must doing four repetitions.