What are complex exercise complexes. Complex of exercises in physical culture

Do you prefer physical exercises at home? Doubt their effectiveness? So, with the right approach, even at home can be quite efficiently training. We will tell about it! The proposed exercises can be performed at home and in the hall.

However, with regard to this training, exercise suggests the use of a special inventory:

• rope
• truck (ordinary crossbar)
• bars for push-ups, and if at home, then replace their pair of chairs with high backs
• a pair of dumbbell (you can take Giri)

The physical exercises at home the proposed program covers ten workouts that need to go in a circle twice. The duration of the program is 80-100 days. It should be training once every 4-5 days, the rest of the time is your full rest for recovery.

If the training has brought desired resultsAnd they will assure you, then take a weekly full break and again begin to fulfill this program from the very beginning.

Food

As with any other training in order to eat 4-6 times during the day, not counting the light snacks and reception sports nutrition. As for products, give preference to protein and cereals. Water need to drink at least two liters daily.

Relaxation

As for rest between approaches and exercises. It should be resting to one and a half or two minutes, no more, but so that the new approach or exercise can perform with new forces.

Physical exercises at home

First training

• Total warm-up, for 5 minutes jumping through the rope.

• At the crossbar. Perform 10 approaches 2-4-6-8-10-12% -12-8-4 repetitions (maximum is also an approach in which you need to perform the maximum number of repetitions).

• Push up on triceps from two benches (chairs). 4 approaches with the maximum number of repetitions.

• Alternated lunges forward. In this case, hands on the belt. Perform a maximum of repetitions in two approaches.

Second training

• Shared warm-up, 5 pushups from the floor, 5 squats (this is one circle duration of 3 minutes).

• Squat with their own weight. Perform a maximum of repetitions in 4 approaches.
• Lifting legs in Wiste. Perform a maximum of repetitions in 2 approaches.

At the end of the workout 3-5 minutes just go, relax.

Third training

• Tightening to the chest at the crossbar. 7 approaches of 4-8-12-maximum-12-8-4 repetitions
• Pressing from the floor. Perform a maximum of repetitions in 4 approaches.
• Squats jumping up. Perform a maximum of repetitions in 2 approaches.

At the end of training a hitch. Vis on the crossbar for 5 minutes.

Fourth training

• Total warm-up, jumping through the rope, for 5 minutes

• Push ups on the bars. 10 approaches 2-4-6-8-10-12% of the maximum-12-8-4 repetitions.

• Alternated Ves with one hand at the crossbar of 4 attempts.
• Lifting hands and legs from position, lying. 3 approaches to the maximum of repetitions.

At the end of the workout will be a hitch - hang 5 minutes on the crossbar.

Fifth training

• General warm-up (tilting to the sides, back and forth) - 5 minutes.
• Tightening on the crossbar. 7 approaches of 4-8-12-maximum-12-8-4 repetitions.

• Push ups on the bars. Perform a maximum of repetitions in 2 approaches.

• Alternated lunges forward, hands on the belt. Perform a maximum of repetitions in 4 approaches.
• Lifting the body from position, lying. Perform a maximum of repetitions in 3 approaches.

At the end of the training for 5 minutes do stretching.

Six training

• Total warm-up, 5 minutes of jumping in place.
• Squats, hands crossed on the chest. Perform a maximum of repetitions in 4 approaches.
• Alternated lunges forward, holding hands on the belt. Perform a maximum of repetitions in 4 approaches.
• Pressing from the floor. Perform a maximum of repetitions in 1 approach.

• Lifting legs in Wiste. Perform a maximum of repetitions in 1 approach.

At the end of the workout within 5 minutes do stretch

Seventh training

• General warm-up, 5 pushups + 5 squats (this is one circle and so 5 minutes).
• Tightening the biceps. 10 approaches 2-4-6-8-10-12% of the maximum-12-8-4 repetitions.

• Push up on bars. 4 approaches 4-8-12- maximum repetitions.

At the end of the hitch - hang 5 minutes at the crossbar.

Eighth training

• Total warm-up, slopes to the sides, forward. Perform 5 minutes.
• Pressing from the floor. Perform a maximum of repetitions in 2 approaches.

• Squats, hands on the back of the head. Perform a maximum of repetitions in 2 approaches.
• Alternated hang on the crossbar on one hand. 2 approaches.
• Lifting the body lying. Perform a maximum of repetitions in 2 approaches.

Nine Torning

• Tightening on the crossbar. Approaches: 5, repetition: 10-12.

• Lifting legs in Wiste. Perform a maximum of repetitions in 5 approaches.

Five minute zamanka at the end of the workout - Relax, go coming.

Tenth training

• Total warm-up - 5 minutes of jumps with a skip.
• Push ups on the bars with the tilt of the body forward. Approaches: 5, repetition: 10-12.

• Lifting simultaneous hands and legs lying. 5 approaches maximum repetitions.

At the end of the workout 5 minutes, perform pullovers with light dumbbells.

Here are physical exercises at home that for gym Suitable too.

Train!

Patients even underwent heavy operations, try to stimulate to motor activity so that there are no stagnant processes. Complexes of health exercises are necessarily developed taking into account the age and condition of a person, which is very important for the effectiveness of rehabilitation activities. Important physical exercises are important and to prevent all sorts of ailments.

Health effect of exercise, their meaning and influence on the body

One of the main reasons for the development of many diseases (including oncological) is a violation of metabolism.

And the physical exercises for the improvement of the body are one of the most effective metabolic regulators. Make yourself move! A person should walk a quick step at least 30 minutes a day, and better than 1 hour. This is another, and an important brick that you invest in your health.

The great doctor Avicenna wrote that a person performing physical exercises of the recreational orientation, most often does not need any other ways of recovery. Truth, physical activity It should be sufficient, but not excessive. The achievements of technical progress significantly reduced the physical activity of a modern person: sedentary work, a number of "watch" in computers, passive vacation at the TV leads to a significant impairment of metabolism, a decrease in the body's resistance. This risk factor for men with significant is especially important. muscular masswhich often dwells in complete inaction. The laws of nature are violated: a man - in the past, a hunter, fought with harsh nature, turned into a zeal. Perhaps this is exactly what explains the significantly less lifespan of a modern man (compared with the average life expectancy of women). Therefore, improving value exercise It is difficult to overestimate.

It is believed that in order to successfully combat hypodynamines, it is enough to pass every day 4-5 km or replace walking with half-hour swimming, running or complex exercise complexes.

In addition, now the mass works health centersAll sorts of home massage types are available, undoubted benefits will bring contrasting souls, pouring and wiping with cold water. Predated in Russia as a powerful cleansing and healing agent used a bath using various brooms, etc. You can also choose an affordable physiotherapy device or tool for home use, with which you can make a massage of biologically active points, use the healing effect of a low-energy laser source. or weak magnetic fields (scientists from Rostov-on-Don proved that with the help of weak magnetic fields, it is possible to increase the overall resistance of the body and significantly increase the effectiveness of the treatment of even severe diseases such as malignant tumors; the results of these studies were decorated in the form of opening) . That is, there is a choice - every day we learn new. Given the health effect of physical exercises on the body, it is necessary to take the right decision - according to the principle "I am not harmful."

Without an active lifestyle, health exercises that create a feeling of joy, any diet will be defective. If water, oxygen, carbon dioxide are the basis of bioenergy processes, the movement is life itself. Can be given tribute to various schools physical education, but my experience, including those who worked with olympic teamsThis indicates that if you fulfill the proposed landing not only for the elderly, but also for patients with a complex, then create the body that vital tone that will contribute to longevity.

German scientists have proven that a person who is only for 20 minutes performs the exercises for improving the body, falls 5-7 times less often, work efficiency increases by 35-40% and after 50 years is added 5 years of life.

Complex of physical exercises of the improvement

Those who want to really be healthy, the following, not very laborious daily complex of wellness exercise is useful with the preventive purpose.

• Lying on the back, after they woke up, learn to cut the muscles (straining and relaxing) both the whole body and its individual parts.
• Rubberize all parts of the body, which can be obtained, massage palms, fingers, ears, feet, on which the bodies of the entire body are projected. Rub the skin surface of the whole body because it is under it lymphatic systemresponsible for collecting cell waste and the destruction of pathogenic microflora.
• In the lying position, bend a little one leg, a foot on yourself, and the other foot massaging the bent foot from all sides as if taking off: lifting feet, fingers, side sides, leg muscles, hips on the same side. The same to do with the other foot. Initially, this exercise for health promotion can be simplified: one foot moves along the inside of a semi-bent different leg, the knee of which is pressed to the floor. There is a simultaneous massage of the inner side of the leg, leg and hips. This exercise cannot be performed with thrombophlebitis, varicose veins, trophic ulcers! Restoring the exercise for effective rehabilitation the blood supply to the lower extremities, you simultaneously warn the development of many cardiovascular disorders and joint diseases.
• Lying. To connect the feet and move them to yourself - from ourselves, knees try to press to the floor.

With these physical exercises from the wellness system, you exclude stagnation in lower limbs, flatfoot, coxarthrosis, osteoporosis, warn the development of varicose veins, trophic disorders.

Exercise for maintaining health and longevity (with video)

"Walking" on the buttocks. Sit on the floor, legs straight (can be slightly bent). Left part of the body - leg and buttock - lift and move forward, while making a turn of your head left, and right arms to the right. Then everything is repeated with the right side of the body: foot with the buttock forward, head to the right, and the wave to the left. So "go" 1-2 m ahead, then back - how much you want times.

This exercise for rehabilitation eliminates stagnant phenomena in the pelvic region, warns the development of osteochondrosis in all departments of the spine, normalizes the work of the entire gastrointestinal tract, eliminates the pathology of the excretory system and the genital organs, eliminates enuresis, loss of the rectum, vagina, improves blood , lymphotok, sex potency, eliminates swelling of the lower extremities. And, of course, such an exercise for health is the prevention of the formation of benign (adenoma, fibromes, cysts) and malignant formations.

For this purpose, a complex of exercises for recovery, developed by A. Kegel against stagnation in a small basin:

• Compression. Tension muscles, as for stopping urination. Slowly count to three. Relax.
• Reduction. Strain and relax the muscles of the crotch as quickly as possible.
• Pushing. Way moderately like in a chair or childbirth. This exercise, health care, among other things, causes tension in some abdominal muscles. You also feel the tension and relaxation of the anus.

Every week is added 5 approaches to each, until they are 30.

These exercises are good because they can be done anywhere, - no one guess that you are working on your muscles.

Like all other muscles of our body, the muscles of the small pelvis are supported in good shape due to regular charging.

Dance using twist elements: One leg with a heel makes a turn around the sock to 180 ° with the basin of the pelvis.

This complex of physical health exercises also contributes to the prevention or deliverance from coxarrosis.

The video "health exercises" shows how the gymnastic complex is performed:

Useful exercises that improve human health

It should be noted that when moving from the surface of the joints, the epithelium is lisches, which turns into lubrication. After all, bones and ligaments do not have their own blood system, and feed on the muscles attached to them, and the more active the muscles work, the better the blood supply to bones and ligaments. That is why it is necessary to move, no matter how old you are and what is sick, not to mention the diseases of the joints.

Many of you live in multi-storey houses and complain that it is hard to climb the 2nd -5 floors without an elevator. How to turn the severity of joy? Going to the first step, move away, breathe breathe, slightly breathe and go quickly as you can do not breathe. They could no longer be able to delay the breath, stop, try (in the lungs, there is still a lot of air), calm the breath and forward. In the first days of performing these useful physical exercises to health, shortness of breath, heartbeat, heaviness in the legs will be disturbed, but they will gradually disappear.

We also need to go down so - "not breathing", because other muscles work in this case: Who walked to the mountain, knows that it is easier to go up than to descend.

At first, overcome 3-5 steps, and then more and more, but in any case, this method strengthens the cardiovascular, pulmonary, nervous, muscular system, improves metabolic processes, reduces weight.

Come home, accept cold and hot shower And praise yourself: What are you well done. Our body is surprisingly arranged, in which huge opportunities are laid, in particular in the same respiratory system.

A complex of physical exercise that promotes health promotion

Currently, the main causes of disability are not cardiovascular diseases or oncology, and the disease of the spine: 2/3 of the lumbar department and 1/3 - cervical. Reasons for violation in the work of the spinal column quite a lot, but the main thing, of course, is the limitation of mobility, starting with children's age: Seat, in which intervertebral discs, experiencing one-way load, do not receive proper nutrition, since the "liquid conveyor" does not work due to the small muscles activity.

What physical exercises contributing to health promotion will help strengthen the spine?

• The first is not to sit quietly: put the legs, raise the socks, then the heels, lean forward, back, at the expense of the stand put the knees above the pelvis. It is necessary to know that in a sitting position, intervertebral discs are experiencing much more load than when walking. When walking, the load mainly falls on the rear structures of intervertebral discs, and it is balanced during the seat.
• The second physical health exercise is useful with a debt seat. Relying on the edge of the chair, armrests of the chairs, you need to rise slightly: intervertebral discs, taking a load, while working as the pumps, absorbing water, thereby improving food and exchange.

Never quickly get up after sleep with bed, which leads to a sharp increase in the load on lumbar department Spine, and even when you beat up the top department with respect to the bottom of the body. The sharp rise is also fraught with the loss of consciousness from the movement of blood from the head, especially in patients with cardiovascular disorders. After sleep, you must pull out, strain, then relax the body, lie on the side slowly, sit down sideways, and then get up. It is better to pull the one, and then two knees to the chest, straighten your legs: bend legs in the knees and pull them out to the buttocks, put them to the left, right, while turning the head in the opposite direction. Of course, it should enter your daily habit, otherwise there will be no effect.

Health system of exercise

Squats - very good and almost most effective physical exercise for human health. Holding the rack (in sports Hall), In the apartment - for the door handles, in nature - for the tree, put your legs as close as possible to the support and squat, rejecting the body on straight hands back, gradually increasing the depth of the movement, up to the squats almost to the ground. This is the safest physical exercise for health promotion, which contributes to the inclusion of all muscles of the body and joints. It gives a powerful medical and prophylactic effect, including capillaries, which are located more than 60% at the bottom of the body, thereby getting rid of heart disease (IBS, hyper-, hypotension), intestines, joints (coxarthrosis, arthrosis), and so on . It follows, consistent with your age, gradually increase the number of squats and do it be sure to in the morning and in the evening. And if desired and during the day.

It must be remembered that the vessels fail physical Loadsrequiring constant voltage, tone, and from the progressive process of connective tissue rebirth of vessel tissues. The complex of physical exercises for health promotion, gradually becoming complicated to your individual physiological norm, strengthens the muscles, joints, increases the total tone of the body, strengthens the metabolic processes, leads to a smaller clapperiness of the body and so on. The norm is determined by nasal respiration (if it is excessive, the oral respiration is also included). With a certain training, the specified exercises need to be carried out with an increase in the load at least 10 times for 25-30 minutes, until the feeling of fatigue, sweat. The procedure for their execution does not play roles.

Diabetics exercise, improving health, especially squats and work with an expander, must be performed at least 1 hour in the morning, and in the evening add more walking and air exercises.

After exercises, intensive walking, the jogging of the coward is obligatory.

Periodicity, the gradual increase in loads will allow you after 2-3 months to feel the mobility of the spine, joints, and at the same time the appearance of cheerfulness, lightness, strength.

If you feel bad, there will still be back yourself and at least a little work. Because, as already mentioned, one of the important reasons aggravating the development of diseases is the restriction of movements, peace recommended by doctors to patients during the disease amid the reception of chemical drugs.

In no case do not forget about the wellness influence of exercise: The weaker muscles, the hardest tolerates the person stressful situations. The state of depression, for example, can adversely affect the subband muscles, and they have an energy connection with the heart meridian and through it with the heart itself. That is why when you go or sit, lowering your shoulders, even if your muscles themselves are not developed, problems with heart arise.

The larger the capillaries, another "peripheral heart", the more the load on the heart decreases, the blood supply to all organs is improved, including the supporting apparatus, the most likely their functions are restored. At the same time, the age does not play any role, again only a graduality and sequence in increasing loads (of course, with acute load states are excluded).

Many of you run in the morning, which can not be done in any way. As the numerous studies show, when running in the morning, blood clotting significantly increases, and this is fraught with its consequences: accelerating atherosclerotic process and vessel thrombing.

Respiratory gymnastics as a way of improving the body

You must not forget about the respiratory gymnastics as a method of improving the body. The R53 gene is capable of activating in the conditions of light hypoxia, which is experiencing a person. This explains the fact that people living in the mountains and feeling the constant impact on the body of hypoxia due to sparse air are less likely to fall oncological diseases and other regions are fond of life expectancy. According to these observations, doctors have developed special training, aimed at the artificial man manageable a breath delay. These exercises help strengthen health and serve as good prevention oncological, as well as many other diseases.

The technique of the so-called step breathing was described by Dr. Yu. B. Bulanov, which is called hypoxic training. It is a respiratory gym for the improvement of the body, which can be performed everywhere: at home, at work, while walking, in transport.

A small breath is a breath delay - a small breath is a breath delay - a small breath is a breathing delay, etc. Then follows the same stepped exhalation, low portions of exhaled air and breathing retention after each.

When a person feels very strong hypoxia, you should finish the exercise. This exercise respiratory gymnastics For the improvement of the body, it is possible not more than 3 times a day.

After the first days of this training, oncological patients feel the improvement of the condition, which is confirmed by the observation of doctors. Maximum therapeutic effect There will be a combination of stepped respiration techniques with a buckwheat diet, which is also associated with the activation of the depressed cancer of the R53 gene.

It is necessary to breathe a belly, which ensures the work of the lymphatic "heart" - the diaphragm, which contributes not only to the pumping of the liquid from the bottom up, but also the massage of all internal organs of the abdominal and the chest area. It is necessary to do this: quickly and easily make a breath of the stomach (you can deeply) and, slowly pulling the navel to the spine, exhale. The longer you will do it, the better.

Complex of exercise number 1

1. I.P. Standing straight.

Hands to lower along the body, then, recalling them back in the "Castle". After that, make spring movements, at the same time burning your back.

Repeat 8-10 p.

2. I. P. on the knees.

Stand on all fours, a rectangular gate-shaped, the distance between your hands and between the legs is the same. When inhaling, make a wave, first right hand and left foot, then I.P., after - change your leg and hand. Play 8-10 p.

3. I.P. Lyzha on his back.

Based on the full foot, the legs bent in the knees to spread a little. Hands, bend in the elbows and squeeze to the floor.

Movements should not be fast, in a row one by one - 5 p.

4. I.P. Lyzha on his back.

Take I.P. 3rd exercises.

Enroll on the elbows, and flexing your back, lift the chest up. During the action, lean back the head and hold the fists. Exercises do not hurry, without a break. - 5 p.

5. I.P. Sitting.

Sit on the floor, and lay the legs right in front of yourself, connecting them together. Hands place behind. Taking advantage of them like a lever, get to the body upstairs, while raising the pelvis and throwing the head back. Close on 4-5 sec., After that, return to I.P. Repetition 8 r.

6. I.P. Lyzhya on the stomach.

Lie down the face down, while the elbows are slightly bent, palms on the floor, placing them in the width of the shoulders. Straightening hands, redeem top The torso, making the back of his back, while throwing a slightly head upwards. After 3-5 seconds. Source to I.P. Repeat 8 r.

7. I.P. Standing at the wall.

Be faced to the wall, and leaning her palms. Then, without breaking down from the wall, try to get back, as you can keep the balance. Having kept in such a pose 4-6 seconds. Stand in I.P. Make 5-7 p.

8. I.P. Standing at the wall.

For proper posture, squeeze your back to the wall with all your torso, as close as possible. At the same time stand smoothly. Save the position of 8-10 seconds. Repeat 5-7 p.

9. I.P. Standing straight.

Take the gymnastic pole and, stand right, press it to the back, so that its upper end touch his back, and the lower edge pressed against the buttocks. In this position alternately make the following movements: a) sneeze; b) stand up in IP;

Then make the slopes alternately - forward, right, left. In the intervals between the slopes, come back in I.P. Complete the entire process 4-7 p.

10. I.P. Standing.

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

11. IP standing.

Put the legs together, and pull your hands in front of yourself. In a similar position, with the subject on the head, try to squat, a little bit forever first right leg, then stand up in I.P., Following the other leg, in I.P. Sat 6-8 p.

12. I.P. Standing.

Install the book on the head, putting your hands on the belt, make squats, after each time, go back to I.P. Do 10 p.

13. I.P. Standing at the wall.

Leaning against the wall with his back, go to her palms. Then take turns. Rim up legs to the chest, bent in the knees. Repeat 10 p.

14. I.P. hanging.

Cook at the crossbar with both hands and connecting the legs together, make swing movements in different directions, as if the pendulum. Repeat 18 p. (9 r. in each direction).

15. I.P. hanging.

Having hung on the horizontal bar with two hands, turn your body with circular movements. Initially in one direction, then to another. Feet connecting together, hold straight. Currencies do as much as possible.

16. I. P. on the knees.

Sit on knees with elongated hands. Keep your back and head straight, palm look forward. Without changing the postures, leisurely, make a bow, slowly sitting on your heels. As soon as the breasts touch the knees, relax and bow your head. After that, tighten the spinal muscles and, resting his palms about the floor, Take I.P. Then the hands lower along the body. Try during the exercise do not knock your breath: slope - exhale, rise - inhale. Repeat 5-8 p.

Beautiful posture causes confidence in a person, tells you that he worked on himself. Smooth back creates magic in communication. We are becoming higher, slimmer, the shoulders are lifted. The most important thing is that we get bolder, more confident in yourself.

Complex of exercise number 2

for the formation of fixing the correct posture

1. Hands join the tips of the fingers in front, elbows at the shoulder level; At the same time jerk back head and hands.

2. Hands on the sides, palms upstairs; Rod hands back.

3. Standing, straight hands at the top, in the hands of a gymnastic stick (you can use an umbrella or towel); Circular movements with hands, bending one hand in the elbow, tongue head towards a straight arm.

4. Legs on the width of the shoulders, a gymnastic stick behind his head on the shoulders; Tilt forward, hands up, with two additional spring slopes.

5. Sit on your knees, keeping gymnastic stick. straight hands behind the back; To lean forward, ma likes up - exhale, return to its original position - inhale. This exercise is especially effective for the formation of correct posture.

6. Skip down the back under the elbows gymnastic stick; Spring turns to the right and left, trying to lower the shoulders.

7 Source position - lying on the stomach, bend hands in the elbows, palms rest in the floor at the level of shoulders. Raise the top of the body, straightening your hands, burning the spine and thumping your head back. Hold for a long time in this position, and then take the starting position. Repeat the exercise 8-10 times

8. Source position - lying on the stomach, the hands of dilute on the side at the level of the shoulders, bend in the elbows at right angles, the palms relate to the floor. Legs to spread the width of the thighs.

At the expense of "Once" - "Two" lift your hands up, while drilling the blade strongly, at the expense of "three" - "four" - relax. Repeat the exercise 8-10 times.

Important note: During the exercise, try not to tear off your head and body from the floor, all the time touching the forehead of the floor. Concentrate all attention on the voltage of the top of the back.

9.There - lying on the stomach, legs are on the width of the thighs, a palm touch "in the castle" and put them under the head, resting his forehead about them.

Straightening back muscles, pull the body up. Hold in the upper position for 2-3 seconds, then drop from the starting position. At a slow pace, run 8-10 lifts.

Important note: During the exercise, try to keep one line from the nape to the tailbone, stretching forward.

10. Starting position - lying on the stomach, accept the so-called "star" position: Hands and feet are putting on the sides, the hands are stretched forward.

At the expense of "Once" - "two" raise your hands and legs upwards, concentrating at the same time not on the rise of the hands and legs, but on their stretching in the opposite sides. At the expense of "three" - "four" slowly lowering hands and legs. Do not raise your head when performing the exercise, look at the floor. Repeat 8-10 times.

11.Today - lying on the stomach, hands pressed against the body, legs closed.

At the expense of "Once" - "two" raise the legs up, pressed to the body of the hand, also raise it in such a way that they make one line with your feet. We accept the so-called "Arrow" position, look at the floor. At the expense of "three" - "four" relax. Perform 8-10 times.

12.Cost position - sitting on a chair.

Turn the torch turns to the right and left with the maximum amplitude. Repeat 10 times.

Exercise Complex No. 3

for the formation of fixing the correct posture

1. Income position (IP) - standing, hands on the belt. Breeding elbows with the information of the blades - inhale; Return to its original position - exhale, repeat 4-5 times.

2. Hands are divorced to the sides. Circular movements with hands back (8-10 times). Breathing arbitrary.

3., Feet apart, hands to shoulders. Tilts of the hull forward, back straight - exhale; Return to IP - inhale (4-5 times).

4. Hands behind his back. The slopes of the hull to the right and left (5-6 times) are performed. Breathing arbitrary.

5th, with a stick in your hands. Squats, straight housing, hands stretch forward, exhale; Return to IP - inhale (4-5 times).

6. Such, with a stick in your hands. Lifting a stick forward - inhale; When returning to IP - exhale (4-5 times).

7. Fresh on the back, hands along the body. Alternated leg raising up (3-4 times).

8.Life on the stomach, hands on the belt. Extension of the hull - inhale; Return to IP - exhale (3-4 times).

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

10.ush, hands in front of the breast. Hand breeding to side - inhale; Minimizing - exhale repeat 3-4 times.

Complex of exercise number 4

1. The muscles, spending the leg in the knee, in the standing position on one foot (semi-dry muscles)

Stand straight. Right leg, put on the chair (or another support), the upper surface of which is approximately at the pelvic level. Stop right leg pull on yourself. Bend, put your hands on the back of the chair and lower the head. Try not to bend your legs in the knees. Left stop is aimed clearly forward. During tilt, follow the pelvic position. Two hips crest watch forward. Try to lean flat back.

2. The muscles, spending the leg in the knee, in the sitting position (semi-dry muscles)

Sitting on the floor, the legs are stretched in front of themselves, the feet pull on yourself, the back is smooth. Bend the right leg, wrap it with your hands for ankle joint. Pull the leg in the knee and pull it to yourself. Do not lose the smooth position of the back.

3. Muscles, spend the leg in the knee, in the lying position (semi-dry muscles)

Lie on the back, putting one leg to the floor on the floor, deteriorate up. Help your leg and pull it to yourself as close as possible. Watch your knee not bend.

4. The muscles, straightening and rotating thighs (berry muscles) and semi-drying

Lie on the back left foot Bend, putting a foot to the floor. Put the right ankle slightly above the right knee. Then pull the left leg in your knee, we wrap my shin and gently pull the leg to yourself. Watch that the neck and the neck are relaxed. Throw slowly and carefully, since this stretching loads the sedellastic nerve.

5. Stretching the muscles flexing the leg in the hip joint and extending it in the knee, in the standing position on one leg (quadriceps and thigh flexor)

In the standing position, we carry the body weight on the left foot, the right leg bended in the knee, we take our hands behind the foot and pull the heel of the right leg to the buttock. Watch your knees to be together. The support left stop looks forward. At the same time give pelvis forward. Performing this exercise, do not make excessive effort so as not to injure the knee joint.

Complex exercise number 5

for the development of flexibility and stretching muscles of spine ligaments

1. BUTTERFLY . Stretching the muscles leading to the leg ( internal surface The thighs) and the paha area in the sitting position.

Sit on the floor. Bend your knees and expose them to the sides. Foot together with soles together and fix them with your hands. On the breath, pull your knees in the floor, relax my legs on the exhale, but at the same time imagine how the knees dropped even lower. Hold the position within 30s.

On the breath of hands through the sides, raise up, in exhale, smoothly bend ahead, starting the movement from the hips. Slightly strain the muscles of the abdomen. Go away with a flat back, keep the lower back straight, threshing to the legs.

2. FROG . Stretching the muscles leading to the leg (the inner surface of the hips) and the area of \u200b\u200bthe groin in the sitting position

Stand on all fours. Smoothly knees are sideways to the sides so that the hip and the skin formed a straight angle, the pubic bone is perpendicular to the floor. Gently serve a pelvis forward, lower the forearm to the floor. Fix the position for 30s.

Then smoothly serve a pelvis back, buttocks to reach in the direction of heels. Stay in this position 30s.

3. Stretching muscles leading to the leg and muscles of bending leg in the knee ( rear surface Hips, popliteal ligaments), in the sitting position.

Sit down, pull the right foot forward, tighten the foot on yourself. Put the left foot to the side, bend in the knee at right angles and reduce the stop. Check out proper position - The left thigh relative to the right leg lies at a right angle, the left skin relative to the hip - at a right angle and a foot relative to the legs, too, at right angles. Try two sedanistic bulbs omit to the floor to align the pelvis line. Bend to the right back to the right foot and take your left hand over the foot (or for the extreme point that you get). Fix the position for 30s.

From the previous position, translate the housing in the center between the hips. Continue to cheer down, trying not to tear up the pelvis from the floor. Side 30s.

Repeat the exercise to another leg.

4. Diaspora . Stretching the muscles leading to the leg (the inner surface of the thighs) and the area of \u200b\u200bthe groin in the lying position.

Lie on the back, pull the legs up. Put your hands on the inside of the knees and with the help of hands, open your legs as widely as possible. Start soft light shoes. Start with small movements, we gradually increase the amplitude. Then capture the position and hold 30s.

5. Preparation for transverse sword .

Stand on your knees, pull the right leg to the side so that the front of the legs look forward, and the inner is in the floor. Pull your arms to the sides. Make a deep breath and in exhale I lower your hands on the floor for the forearm, the right leg leaves to the side, the second leg remains bent in the knee joint at right angles. IN extreme position We stop and hold the pose 30-60s. Then repeat to another leg

Annex to the exercise complex number 5

for the development of flexibility and stretching muscles of spine ligaments

Complex of exercise number 6

for the development of flexibility and stretching muscles of spine ligaments

1 Stretching muscles leading hand extending hand in the shoulder joint and laying shoulder joints (deltoid muscle, left wide muscle Spins, left triceps and left rhombid muscle)

Stand right and take a comfortable position, legs on the width of the shoulders. Having straighten the left hand, pull it out before the breast. Right hand press the left elbow to the chest. To enhance stretch marks, bent the right hand in the elbow and take it down for the head. The face and shoulders should be facing strictly forward. For deeper stretching, turn the torso and the face to the right

2 Stretching muscles turning the blade

Stand right and take a comfortable position, legs on the width of the shoulders. Bend the right hand in the elbow and the back of the palm. Eat in the thigh. Finger to the left hand graze right elbow and pull it forward. When you become more flexible, the elbow will be almost right in front of the breast.

3. Stretching the muscles leading the hand, lifting and jamming shoulder joints (right triceps, right-handed back muscle, deltoid muscle).

Stand right and take a comfortable position, legs on the width of the shoulders. Holding the neck and head straight, carefully get the right elbow behind the head as shown in the photo. To reduce the tension of the muscles of the neck, do not tilt the head forward. For a deeper stretching tilt to the body left.

4. Stretching muscles flexing the hand in the shoulder joint and lowering the shoulder joint (large breast muscle, Front bunch of deltoid muscle, biceps).

Stand right and take a comfortable position, legs on the width of the shoulders. On the breath of hands through the sides, raise up, palm clutch into the castle and expand them towards the ceiling. On the exhalation, lengthen the palms and the top, shoulders pull down from the ears, the neck is long. Feel how the right and left side pulls. Then, on the exhalation, take your hands as much as possible, opening your chest and shoulders. Watch that there is no excessive deflection in the lower back.

Complex of exercises number 7

for the development of flexibility and stretching muscles of spine ligaments

1. Cat . Start on all fours, the position of the back is smooth, palms are located strictly under the shoulders, knees under the hips. On the exhalation, start moving from the tailbone - we lower it down, rounding the bottom of the back, the loin and the chest stretch up and the top is lowered into the floor. Feel how the skin stretched on the back, the elbows do not bend, chin pull to the chest, look at the navel, the stomach is pulled up, try the weight of the body to endure a little more in the direction of the knees. In this position, the focus on rounding the lower back.

On the breath again, start moving from the cockerel - raise it up, the stomach and the lower ribs are lowered into the floor, raise the top, stretch the sternum and chin forward and up. Now we stretch the front of the spine. In this position, the body weight is more transferred to the hands, the stomach is pulled up, we try to fade in the thoracic spine.

We continue to make a continuous wave by the spine, each time the movement sets the tailbone. We remember, in the breath - begging, in exhalation - rounded. We start from 6 times, with time you can increase the number of waves.

2. Cat with rotation Source position on all fours, as in the previous exercise. Realize a flat back of the back from the tailbone to the top. And now we start rotating the spine around the imaginary horizontal axis. 6 times in each direction. Try to drive the entire spine. Surrounding your back - do the exhale, flexing - inhale.

These two exercise "Cat" and "Cat with Rotation" will improve the mobility of the spine, the elasticity of the muscles of the back, will improve blood circulation in the lumbar scene, eliminate fat deposits. Especially they are useful for women's health, during pregnancy reduce the pressure of the uterus on the spine.

3. Closed plow Lie down smoothly on the floor. Put your hands upside down on the floor. Pull the stops, start lifting smooth legs up in vertical position, Then pull the thumbs on yourself, extending the heels to the ceiling. Lower neatly legs behind the head, put your fingers in the palm of your hand. Knee by pull up from the face, feet and hands stretch forward, navel and lower back. Try to breathe calmly and naturally. Stay in this position 60 seconds, gradually increase time.

If you do not have a special natural flexibility, you should not attempt to immediately take a plow plow. Refuse the last phase of the exercise for a while. Liehead to the wall at some distance from it (the distance increases in proportion to your growth). Take an inverted pose, lift the legs up and tap the walls of the wall, go down the wall, crossing your fingers and below. Be careful not to lower the legs lower than the flexibility of your spine allows.

Having finished the exercise, lie, relax and make some deep breaths.

This posture is one of the best on the stretch of the spine, removes the feeling of fatigue from the body, reduces the headache, normalizes the nervous system, removes the tide of blood. Normalizes the menstrual cycle, has a beneficial effect on the urinary system. Tones the thyroid gland, massages the liver and selez

Annex to the exercise complex number 7

for the development of flexibility and stretching muscles of spine ligaments

Complex of exercise number 8

for the development of flexibility and stretching muscles of spine ligaments

Contraindications for performing the exercises on the rotation of the spine: the hernia of intervertebral discs (you can not perform hard twists sitting and standing), osteoporosis, osteochondrosis in the later stages, biliary disease, urolithiasis, pregnancy, hepatitis, purulent inflammation of a small pelvic, abdominal cavity, neck, chest . With intervertebral hernias, only twists in the lying position are allowed.

1. Twisting in the lying position

Lie down exactly on the back, hands away on the sides. Raise your legs up and bend at right angles. Do not break down the blades from the floor, transfer the legs to the right, straighten one leg, then the second. Bend your legs again, go back to the right position on your back. Do the same else. Repeat this exercise for 8 times. It is recommended to perform with hernia and protrushes.

2. Twisting in the lying position

Lie down exactly on the back, hands away on the sides. Put the stop on the foot and start rotating the legs to the right - left. Then change the position of the legs. Repeat this exercise for 8 times for each side.

3 . Twisting in the sitting position

From the position on the knees, lower the pelvis to the right, the legs left to the left. Feel like two sedable bones rest in the floor. Through the top of the top, try to hold the spine in the smooth position. If it fails, put a pillow or brick under the pillow. Exhale and turn the torso to the left so that the left shoulder moves to the left, and the right shoulder go ahead. Turn the chest and belly to the left. With the right hand, assume to the floor, and left in the thigh. Hold in this position by 30 s. Repeat the exercise to the other side.

4. Twisting in the sitting position

Sit, pull both legs ahead. Then bend the right leg in such a way that the knee watched up. Follow the smooth position of the spinal column. On the exhalation, twist in the direction of the bent leg and continue reaching up. At the same time, the right hand is resting in the floor, and the left elbow clings to the knee. Try not to use left

Complex of exercise number 9

for the development of flexibility and stretching muscles of spine ligaments

1.Then on all fours. Spin smooth from the tailbone to the macushkin. Palms are clearly under shoulder joints, knees - under the hip, the stomach is tightened. In this position, we reduce the blade to the center, the hands are still elongated all the time. Perform this exercise 12-15 times.

2. Fully position - standing on all fours. In the breath, the macushk and the cowchik are directed up, begging (we try to make the deflection more in the thoracic), in the exhalation, rounded your back, the tailbone and the painshore are directed into the floor, you pull the stomach, the chin is pressed to the chest, look at the navel. Perform this exercise 12-15 times.

3. Fine position - standing on all fours. On the breath, drive it, bend the right leg in the knee and remove backwards. Knee pull up, stop - as close as possible to the buttock, hold the muscles of the pelvic bottom. On the exhalation round the back, the knee attract the forehead without touching the floor. Perform an exercise for each leg 12 times.

4. What position is standing on all fours, put my right hand on the seats, fingers towards the buttocks, the shoulders are parallel to the floor. On the breath twist towards the right shoulder, look up, the shovel approaches the buttock, they lower the shoulder at the starting position. We carry out this exercise for 12 times each side.

5. Fixed Exercise Option No. 4. On the breath twist to the right and pull the right hand clearly up. There should be one smooth line of hands, the pelvis remains fixed. On the exhalation, we lower the right hand down and bring under the left axillary depression. On the breath again pull the hand up and twist behind it. We repeat this exercise in both directions 12 times.

6. Muddle in the half-drink - left stretched back, right bent. Now put the right heel toward the left hip. Ideally, the left ileal bone must rest in the right heel. Lower the forearm on the floor, spin smooth. At the breath, pull the left hand up and twist to the left, we lower your hand on the floor, on the next breath, you already raise my right hand and twist to the right, I lower your hand on the exhalation. We continue in dynamics this exercise 12 times for each hand, then change your feet.

7.Light on the stomach with a focus on the forearm, the lower ribs touch the floor. Elbows are located on the width of the shoulders, forearm

Annex to the exercise complex number 9

for the development of flexibility and stretching muscles of spine ligaments

Complex of exercise number 9

for the development of flexibility and stretching muscles of spine ligaments

Repeat each cycle several times. Hold the contraction of the muscles 4-5 seconds, and stretching - 5-15 seconds. Repeat exercises on both sides.

1. Scrurt . Stretching muscles straightening the thigh.

Stand smoothly, the legs are slightly wider than together, feet and knees are parallel to each other. Snow bend the knees, relaxing the housing and hands, go down the round back down. Stay in the slope, feeling comfortable stretching. Try to remember the level for which you leaned. Round back spin up, legs remain in a bent position, feet and knees parallel. Stay in this position for 15-20 seconds. Four muscles are strained in this posture and the hip extensors relax. Around the relaxation will go to the slope. Repeat this exercise several times. Watch how your amplitude is gradually increasing.

2. Butterfly . Stretching muscles leading to foot and paha

Sit on the floor, knees bend and open on the sides, the feet touch each other, the heels attract as close as possible to the groin. Put your hands on your knees and begin to put pressure on them, the knees resist. Hold the static voltage of 4-5 seconds. Then relax my legs as much as possible, take the foot of the foot, we lean the breasts to the footsteps, keeping a flat back line. Stay in this position for 15-20 seconds.

3. Stretching muscles , straightening the thigh and semi-dry.

Lie on the left side, bend the right leg, fight her right hand over the foot. We are trying to straighten the right leg, the hand resists at the same time. Hold the static voltage of 4-5 seconds. Relax. Then we bring the right leg forward and pull it out above the floor, take the foot on yourself, hold your leg behind the foot or shin. Stay in this position for 15-20 seconds.

4. Stretching muscles , straightening and rotating thighs and semi-chest.

Lie on the back, bend the left leg at right angles, the stop stands on the floor. We flexing the right leg and the ankle of the right leg laid over the left knee, the right knee will take away. Hands graze left shin and attract a slightly legs to yourself. Now try to pull the left leg, and your hands resist. Hold the static voltage of 4-5 seconds. Relax. Now with the help of the hands of Changing the left knee to the chest. Stay in this position

Complex of exercise number 10

for the development of stamina

1. Tightening. Nothing new, the body is stretched into the string, legs together, pulling up on two hands, at the wrong point of the chin is over the crossbar. Inhale is done when moving down, exhalation - when moving up.

2. Push ups. Also, everything was taught at school. Legs together, put the back smoothly (no bending). Down - inhale, up - exhale.

3. Press swing . Of lyzh's positions On the back, we flex in the lower back, raise the body and reach your chin to the knees. Hands in the castle behind the head, elbows are divorced to the sides. Inhale in extension, exhalation, respectively, when lifting the body. If you have no one to hold your legs, you can fasten with some belt to the bench.

4. Emission foot . Both palms are on the ground, the body is in a state of complete diet. Foot release is made, with the flexing of the back, then we return to the original position. Exhaust is made when emitting the legs back.

5. Shift . Hands in the castle behind your head, elbows are divorced to the sides, the body is perpendicular to the ground, the spin is smooth. One leg, bent in the knee, is ahead, the other straightened and stretched back. Alternately change your legs. Inhale is made when jumping, exhale when landing.

Complex of exercise number 11

to relax muscles and strengthen the nervous system

1. Soothing breathing

You need to relax the 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. Special attention should be paid to the muscles of the face, since they are tense most often. Let the face be like a lifeless mask. Then you need to breathe deeply, starting to mentally pronounce the formula ("I ..."). Then slowly exhale, finishing the formula "... Relax." After you need to repeat the exercise, but already with the formula "I ... and ... calm down." W. prague needs to be made from 4 to 6 times.

2. Relaxed breathing

Quietly raise about a couple of minutes. Pay attention to how breathing is performed. How chest or stomach slowly climb and descend. As breathing becomes measured and calm.

3. yawning

Nature not in vain took care of and supplied our body with such a useful reflex as the yawning. As a result of the yawa, the blood is effectively saturated with oxygen, getting rid of accumulated carbon dioxide. And the tension of the muscles of the neck, oral cavity And faces stimulate blood circulation, making the blood supply of the brain more intense. Ultimately, it increases the tone and burst.

You need to close your eyes and open your mouth as wide as possible. Strain the lower jaw to seem that it is lowered as low as possible. During the yawa, you need to pull out, flashed in the back. Properly performed exercise gives a positive impetus, relaxes the muscles and calms down.

4. 10 minutes silence

Everything is fine

You have not thought about why yoga is recommended as the first tool during stress and nervous voltage? All secret - in breathing. Calm, uniform respiratory practices Can calm the nervous system and relax fixed body muscles. Therefore, do the exercises do not rush, paying attention to the database of breathing

You came running from work all nervous and limited: so I want to relax and calm down, but you still need to cook dinner, do lessons with children. And there is no strength. Take advantage of our 10-minute complex. See you feel yourself rested and restored. Sit down to the floor stretching my right leg in front of myself, the left alone so that the stop is slightly touched by the right hip. On the breath of the back of the exhaust, the shoulders will disappear, make an exhale and leaning right away, stretch to the leg. Length in this posture for 1.5 minutes. On the breath straightened. Repeat all on the other side. Without getting out of the floor of the knees of bells, the foot of the foot connect together. Hands placing on the floor immediately behind the hips. On the breath of the back straps, the shoulders of deploy. Make breath-exhale 8 times. Relax and tighten your knees to the chest. Perform 4 times. Stand on your knees with my hands to stand in the floor, then sit on the heels on the heels. Power down the hull down, touching the floor forehead. Hands set near the legs, palms upstairs. Stay in this posture, performing breathing 10 times. Long on the back of the legs of the exhaust, hands on the sides of the palms up. Deep breathing and exhausted, relax the whole body. Laundry in pose for 3-5 minutes.

Complex of exercise number 1

hatry Hatha Yoga

Vajrasan - Diamond Pose

This posture is the original position for some Hatha yoga poses. Used to train the breath, concentration of attention and contemplation. Activates digestive processes, develops the elasticity of knee joints and ankle ligaments.

Technique execution.

Stand on your knees, then sit on the heels so that the legs from the tips of the fingers to the knees touched the rug and they had all the severity of the body. Knee hold together, head, neck, form a straight line torso. Palm put on your knees. To be in Assan (Pose) 1 minute.

Lower breathing

Shavasana

Shavasana - Pose of the corpse. In this Asan, a person lies motionless, like a corpse; The mind of him is calm and immobile. This conscious relaxation of the body and the mind removes all the tension and gives new forces as a soul and body. This process resembles the recharge of the battery.

It serves for recreation and relaxation after other exercises and at the end of the occupation as a final exercise. As a rest during the day, the exercise is performed 10-15 minutes.

Source position.-Lying on the back, hands along the body palms up, legs closed and stretched out.

Technique execution .

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

2. Starting with the feet we relax all the muscles, alternately focus on the feet, the legs, horses, stomach, hands, neck, head (consciously completely relaxing them). The body should be relaxed to such an extent so that we do not feel it.

3. With the relaxation of all muscles, we do not think about anything, i.e. We do not associate yourself with anything, do not delay your thoughts, but we give them the opportunity to flow freely until their current slows down and our brain will "empty." Loku in full relaxation, waiting when our thoughts run out. After losing yourself in this way, we rest. The last thought before relaxation and the first thought after our revival should be that we are completely resting Lyzha without the slightest tension and that the latest muscles of our body relaxed.

4. We pay attention to the heart and experiencing the deepest peace and rest bringing us new forces.

Concentration of attention. Perform with slow motion and thoughts concentrated on a comprehensive and perfect vacation .. The therapeutic effect. The system receives a complete peace. Posseably affects the heart on the circulatory system. Reduces

high blood pressure.

Complex of exercise number 2

hatry Hatha Yoga

Lower breathing

Used to prepare for full yogh breathing. In the exercise, the diaphragm carries out massage of internal organs.

Source position. - Vajrasan's posture. Making an exhalation, drawing the stomach at the same time; A small pause on exhalation (1-2 sec.). Inhale, while the stomach goes forward.

2. Suschumna Kari Shakkivardhak

Sushumna Kari Shakkivardhak - Exercise after awakening.

Performed after awakening, in bed, is also performed on the rug as an integral part of the exercise complex.

Source position. Lying on the back, legs together, hands along the body.

Technique execution. Make a pulling movement with the left foot (heel forward). Then relax it and perform the same pulling movement with the right foot and, finally, two together. Make each foot of 5-10 sipping and 5 together.

Concentration of attention. In the hip joints.

Therapeutic effect. The exercise normalizes blood circulation, has a favorable effect on the sympathetic department of the autonomic nervous system, relieves the back pain, stretchingly acts on the spine, muscles of the back, neck, hands, legs.

3. Roller Source position-sitting on the rug, tighten both legs with your knees to the body.

Technique execution.

1. Hands tightly clamp the legs at the ankles (feet fit to each other).

2. If you can, grab your left hand wrist. If you can't, connect hard fingers of both hands.

3. Check back back on your back and also turn back to its original position.

4. Holy breathing.

5. Perform an exercise from 5 to 10 times, counting back and go back at a time.

Therapeutic effect. Freshing the spine, memory.

4.Shwasana

Exercise Complex No. 3

hatry Hatha Yoga

Lower breathing - 2-3 min Used to prepare for full yogh breathing. In the exercise, the diaphragm carries out massage of internal organs.

Source position. - Vajrasan's posture. Making an exhalation, drawing the stomach at the same time; A small pause on exhalation (1-2 sec.). Inhale, while the stomach goes forward

Tadasana - Mountain Pose.

Tadasana means solid and straight like a mountain.

Initial position. - Straight straight, socks and heels together.

Technique execution. Child chest, tighten your belly, hands free

lower along the body, look right in front of yourself. Be in pose 2-3

min. Concentration of attention. On the waist.

Therapeutic effect. Asana allows you to establish control over muscles, improves posture. It is an initial position for performing other exercises and poses standing.

3. Blow Shakkivardhak

Shakkivadhak's blow - exercise to strengthen the abdominal muscles. Technique execution.

I option

Stand in Padasana's posture. With exhale, to draw as far as possible belly inside, then with a breath put forward it as much as possible. 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, contribute to the removal of fat deposits, eliminate colic and other gastrointestinal diseases. Strengthen solar plexus.

4. Exercise after awakening - 3 times.

5. Roller - 10 times.

6. Shavasana - 10 min.

7. Yoga Muda

Yoga Muda. Mudra means "print", "locking" or "control".

Initial position.

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

Technique execution.

Inhale in the way of yogis. With exhale, we leaning slowly forward to the touch of the floor. In this position, we remain as much as we can withstand without breathing. With a slow breath, we gradually straighten up and end the exercise with a slow exhalation.

Concentration of attention. Solar plexus.

Therapeutic effect. Strengthens the lower back and abdominal muscles, favorably affects the abdominal organs.

Complex of exercise number 12

on the development of muscle strength

1. Lifting the upper part of the body from the position of Lokia, Exercise for muscles of the bottom of the back. Performed on a special two-air bench. IP: Lying on a bench with a support on the stomach, or rather on the hollow, the legs are fixed on top of the second supporting bench, the hands are pressed against the chest, the top of the body is holding horizontally floor. Lower the torso down, almost before the head touch, we return to the horizontal position and slightly above, a little flexing in the lower back, with a short-term delay at the upper point.

We perform at a slow pace, 3-4 approaches of 10-15 repetitions. The main purpose is the development of not the strength, but the endurance of the muscles of the back stabilizers, so additional burden is usually not required, sufficiently natural weight. You can also do at home, you need a steady stool, a small pillow on it and reliable (so as not to turn over) leg support.

2. Drill - We train the top abdominal press. IP: lying on the back on a hydraulic or tilted (head) bench, legs bent in the knees (it is desirable to bend them at 90 degrees and fix it swedish wall), chest hands. 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). Proceed to the starting position.

The exercise is performed on average or fast pace, 3-4 approaches of 10-15 repetitions. The exercise can be easily done at home: for example, we put in the floor, put your feet on the bed.

3. Lifting bent feet for the bottom of the abdominal press . It is performed on a special rack or gymnastic bars in Visa with a support for the forearm (elbows and hands).

4. Exercise is performed at an average pace, 3-4 of the approach of 10-15 repetitions. Important: It is advisable to raise bent in the knees, and not straight legs - so less load on the lumbar spine. If there is no such rack in the hall you can do in the buffet wall.

5. Silent training (Monday, Thursday)

6.Reminka (5 minutes bike, articular gymnastics and one exercise on the formation of stabilization skill).

7. The press of the dumbbells lying on the bench with an angle of inclination of 30 degrees 2 approaches 12 times.

8. Tract top bloc To the breast grip on the width of the shoulder, in the lower back, 2x12.

9. Wiring with dumbbells standing is not heavier than 8 kg 2x12.

10 biceps with dumbbells lying on inclined bench 2x12.

11. French press Lying with 2 dumbbells, grip "hammer" 2x12.

12. Figure Foot, the back does not tear off 2x12 from the back.

13.Fiberation 2x12.

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

Attention! With a smooth lordose in the lower back, this exercise is contraindicated.

Exercises for flexibility. Static stretching with a delay in the stretched position of 30 seconds. (just 5 minutes).

Complex of exercise number 1

autogenous training

Pose "Coucher on the trembling"

This pose for autogenic workout is used more often because it can be practically engaged in it, where there is a chair, a stool, a box of a suitable height, etc. Criterion of fitness of furniture furniture for classes in the "Coucher on the treachers" - the location of the seat and the hips of the engaged The floor (see Fig. 1).

Before occupation, we should weaken the belt belt, unbutton the top button of the shirt, weaken the tie knot, take off the clock, glasses. Women should be engaged in pants (see clause b).

In order to accept "Coucher's posture on shods", follows:

a) sit on the edge of the seat so that the edge of the chair came to the berous folds;

b) widespread legs to relax muscles that boil the hips;

c) putting the heads perpendicular to the floor; If after that remains the tension in the legs, move the foot forward by 3-4 centimeters until the stress disappears;

d) drop your head forward so that she hung on the bundles, and snipped back;

e) swaying back and forth, make sure that the posture is resistant due to balance between the head-down and the sloped back;

e) put the forearms on the hips so that the brushes gently enveloped the hips and did not touch; Receive forearms on the hips should not be taken, since the posture is stable and without it (see paragraph.);

g) close your eyes;

h) breathe calmly, as in a dream, making breath and exhale through the nose.

Pose lying without a pillow ("Savasana")

a) lie on the back;

b) straightened legs place so that the distance between the footsteps was 15-18 cm;

c) stretched hands place at a sharp angle to the body's palms up (see Fig. 6).

Instructor. In the Small Group, check the acceptance of the posture of lying. Explain that the difference in the hand position depends on the position of the head (with a pillow or without it). Let it be engaged in the pair let one do in the pose lying, and the other takes out and then rests the pillow under the head. Doing it feel that changing the position of the head requires change and position. Hands due to discomfort in the shoulder joints.

3. "Calm"

In an appropriate site, take one of the poses relax, turning special attention to the "relaxation mask", close your eyes. Breathe calmly, as in a dream; Inhale and exhale through the nose.

Passively focus on calm, which is a consequence:

a) stay in a quiet place;

b) relaxation in convenient position;

c) Disable from the surrounding eye when closing the eye. Do not inspire some kind of tranquility, passively focus on the one that you have in this time. Even if you are tense nine tenths (9/10), then focus on one tenth (1/10) relaxation.

Do exactly as much as you can do passively.

Complex of exercise number 1

with flatfoot

1. I. p. - Sitting, legs bent in the knees at right angles, hands are omitted. Raise socks and omit. Repeat 10-20 times. The tempo is medium. Breathing free.

2. I. p. - Same. Raise your heels and omit. Repeat 10-20 times. The tempo is medium. Breathing free.

3. I. p. - The same, legs together. Dilute socks to the sides and connect, without tearing off the floor from the floor. Repeat 10-20 times. The tempo is medium. Breathing free.

4. I. p. - Same. Divide heels and connect, without taking the floor from the floor. Repeat 10-20 times. The tempo is medium. Breathing free.

5. I. p. - The same. At the same time raise the toe of the right leg and the heel left, then the opposite. Repeat 10-20 times. The pace is fast. Breathing free.

6. I. p. - The same. Without tearing off the floor from the floor, at the same time dissolve socks on the sides, then heels and again socks, moving the legs to 6-8 bills to the sides. Also return to and. p. Repeat 4-6 times. The pace is slow. Breathing free.

7. I. p. - Same, under the footsteps, a gymnastic or any other stick with a diameter of 5-8 cm. Raming a stick to the feet of socks to heels and back for 1 min. Rolling, try so that the stick is tightly pressed the sole to the floor. Repeat 10-20 times. The pace is slow. Breathing free.

8. I. p. - The same, the feet are connected, under their vault stick. Divide the feet and connect, trying not to tear them from the stick. Repeat 10-20 times. The tempo is medium. Breathing free.

9. I. p. - Same, under the footsteps, the rubber ball. Raming the ball from socks to heels and back for 1 min. Rolling the ball, try so that the feet tightly pressed against the ball. The tempo is medium. Breathing free.

10. I. p. - The same, feet on the floor. Click your fingers and, without tearing off the floor from the floor, move the heels forward ("worm") for 6-8 accounts, and also beaten fingers, return to and. P. Repeat 10-20 times. The tempo is medium. Breathing free.

11. I. p. - - the same. Walking, sitting on the spot, with pursed fingers - 20-30 s; with pursed fingers on the outer edge of the stop - 20-30 s; Straightening your fingers: walking on the heels 15 s and on socks 15 s; Walking at full foot 30 s. The pace is slow. Breathing free.

12. I. P. - The same, the right foot lies on the left knee. Circular movements with the right foot in the ankle joint clockwise and against. Repeat 20 times in each direction. The same left foot, changing the position of the legs. The tempo is medium. Breathing free.

13. I. p. - The same, hands are omitted, feet on the floor. Take the big fingers to the side and return to and. P. Repeat 10 times. The pace is slow. Breathing free.

14. I. p. - Standing, hands are omitted. Walking Pursing Footshots - 0.5 min, walking, Pursing my fingers, on the outer edge of the foot - 0.5 min, walking on the heels - 0.5 min, walking on socks - 0.5 min, walking throughout the foot - 0, 5 minutes. The tempo is medium. Breathing free.

15. I. P. - The right foot bent in the knee, rests on the edge of stools: a) with the right hand, lower the little finger of the leg down, left to raise the ring finger up, then on the contrary. Thus, work all your fingers. Repeat 6 times; b) Holding his left hand the heel, the right hand raise and lower all the fingers. Repeat 4-6 times; c) rub the sole and the back surface of the foot from the fingers to ankle Sustava - 0.5 min; d) fingers of both hands kneading and rub the base of the toes from the sole side - 0.5 min, then knead and rub the heel - 0.5 min; e) massage with the stopping method with both hands on all sides of the skeleton to the ankle joint - 0.5 min; e) clason your right leg in the ankle area and perform deep massaging strokes from ankle knee Sustava, then kneading in the same direction and stroking again. Every reception repeat 10 times; g) just massage the thigh from the knee joint to the groin area. Repeat each reception 10 times; h) Both hands obscure the leg from all soles from the ankle joint to the groin area of \u200b\u200btaking stroking. Repeat 10 times. The same on the left leg.

Complex of exercise number 2

with flatfoot

In the initial position (I. P.) Sitting with straightened legs:

1. The knees and heels are connected, the right stop is greatly dispersed; Take the front left of the left foot under the sole of the right, then repeat the exercise, changing the legs.

2. Stroke the inner edge and the plantar surface the right foot left shin, repeat, changing the legs.

I. P. - Sitting on a chair:

3. Be flexing the fingers of the stop.

4. Bringing stop inside.

5. steep feet inside.

6. Both feet to capture and raise the ball (volleyball or printed).

7. To capture your fingers and raise a pencil.

8. To capture your feet and raise a sponge.

9. Stop's fingers tighten a thin rug.

10. I. P. - standing on socks, feet parallel. Go to the outer edge of the foot and return to I. P.

11. Walking barefoot in the sand (for sand you can accommodate a drawer with a half-meter size per meter) or a rug of foam rubber (or with a large pile), bending your fingers and relying on the outer edge of the foot.

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

13. Walking on a log side.

Exercises are performed by barefoot, each 8-12 times.

Exercise Complex No. 3

with flatfoot

Complex of exercise number 4

with flatfoot

1. Walking

a) on socks, hands up

for 20-30 seconds.

b) on the heels, hands on the belt

c) on the outer arch stop, the fingers bent, hands on the belt

d) with the ball (tennis) - to hold the footsteps, walk on outside Stop, hands on the belt

2. Hold on a stick (hoop)

a) semi-man and squats, hands forward or sides

6-8 times

b) movement along the stick - put the feet along or across the stick, hands on the belt

3-4 times

3.

a) on the outdoor arch of the stop - the turn of the body to the left - right, hands on the belt

6-8 times

b) lifting on socks with focus on the outdoor arch of the foot, hands on the belt

10-12 times

4. "Boat" - lying on the stomach at the same time raise his arms, head, legs and keep up to 5-7 minutes 4-6 times as long as

5. "Corner" - Lying on the back hold legs at an angle of 45 gr. up to 3 -5 minutes., Hands on the head in the castle

4-6 times as long as

6.Side

a) flexion - breaking the fingers stop, hands behind his back

15-20 times

b) maximum breeding and reduction of heels, without taking socks from the floor, hands behind back

15-20 times

c) with voltage pull socks on themselves, from themselves (slowly, straight knees), hands behind your back

10-12 times

d) connect the stops (soles). Knees straight, hands behind his back

10-12 times

e) circular movements in stops, to the outside, hands behind his back

10-12 times

e) capture and lifting the feet with fingers a pencil, hands behind his back

10-12 times

g) capturing and lifting the feet of a small ball, straight knees, hands behind your back

6-8 times

h) throw and catch the ball in the footsteps, hands behind his back

6-8 times

and) riding the ball with a stall from the sock to the heel, hackering a foot ball, hands behind his back

10-15 times

Complex exercise number 5

with flatfoot

1. Income position - lying on the back

a) Alternately and simultaneous pulling to the socks of the feet.

b) the sliding movement of a stop one foot on the lower leg, covering the legs.

2. Source position - Sitting

a) feet parallel, legs bent. Simultaneous and alternate lifting heels.

b) the same, but lifting socks stop.

c) foot leg. Circular motion Stop.

d) capture, lifting and shifting with fingers of the feet of pencils, buttons, bones and other small items.

e) riding a small rubber ball stop.

e) lifting straight legs rubber ball.

Tightening the fingers of a small lung rug, trying to collect it in the folds.

g) the foot on the width of the shoulders, the reduction of socks.

h) compressing and squeezing stop.

and) foot sticks.

3. Source position - standing

but. Feet parallel, hands on the belt.

climb simultaneously and alternately on socks;

also with heels on socks and back;

transition from heel on socks and back.

b. Squatting on socks.

in. Sat on socks light.

g. Walking on socks outdoor foot.

In this section of the site collected various sets of exercises and training programs for independent classes Houses and in the simulator room.

What is a set of exercises?

The exercise complex (training program) is a sequence of several exercises. Exercises are performed according to special rules determining the number of approaches, repetitions, weight, recreation duration between approaches, speed of lifting and lowering weight, frequency of training.

Exercises in complexes can be combined into various schemes -, trisets, etc. The exercise complex must have time limits, frequency of workouts per week, splitting into muscle groups trained in different days (split).

All these parameters are directly dependent on the purpose of training. The goal of training is the most important thing when it comes to choosing a complex. It is from the purpose of classes, it depends on how many approaches and repetitions to do in each exercise, which weight is to use how many seconds to rest between approaches, which should be a pulse in training, etc. etc.

Errors in complexes and training programs

For example, such an error in choosing a complex is often found. A person needs to reduce the amount of fat. The coach gives him a power massborg training program and forces Cardio. However, the massacamation complex of exercises does not contribute to a decrease in body fat reserves. It is contrary, contributes to a weight gain by definition. And even Cardio classes are ineffective here. This person needs a set of exercises for relief, for example, a circular training.

Do not try to combine different goals in one complex. A frequent mistake is an attempt to simultaneously increase the muscles in the volume and give them relief. These are two opposite targets in physiological mechanisms. It is necessary to divide them over time, having worked first on the complex for muscle growth, and then, after a couple of months, the complex for the relief.

To independently make complexes for yourself, you need quite aware of the experience and knowledge in the field of fitness, physiology. And it is better if the complex for you will be an experienced trainer. Cm. .

Please note the complexes below are not logically connected and are not a continuation of each other, they are posted as it is.

Before using any of the complexes, you will definitely go through a medical examination and discuss with your doctor the opportunity to engage in the selected program.

If you need a reasonable sequence of programs for a long time, which is generally natural and correct, refer to the advice.

If you have questions about the use of programs, ask them in the comments.

During World War II, US Armed Forces instructed Walter Campu to develop a set of exercises to maintain combat form, and he proposed a "daily dozen" - short regular training that retain the body healthy and clever, but do not exhaust.

Camp came up with this complex partly because existing exercises seemed to him too complex and boring. Another reason was already familiar to us the idea that modern technologies are selected in people with health and agility characteristic of our distant ancestors.

After the war, this set of exercises spread throughout the world. Brochures with a description of the "daily dozen" diverged by millions of circulations, as well as audio recordings with instructions. Campa's complex became known worldwide.

What is a "daily dozen"

This is a simple training, which should be easily and with pleasure. It develops flexibility, improves posture, muscle coordination and.

Camp argued that the exercises positively affect the work of the internal organs, in particular the intestines, and also pump cognitive functions, improving the brain.

"Daily dozen" is suitable for any adult, but especially useful people of middle-aged people who celebrate some squeezing in the body and sit most of the day.

Exercises "Daily Dozen"

Exercise 1. Circles with hands

Develops the muscles of shoulders, back and chest, improves posture.

• Stand straight, raise straight hands to the side of the shoulders, palm look up.
• Slowly describe your hands with small circles with a diameter of about 15 centimeters. Mostly movement comes from shoulders, the voltage is felt in their rear.
• Follow five circles forward and five back.

Exercise 2. Tilt with hands for head

It stretches the muscles of the abdomen, strengthens the back, improves posture.

• Stand straight, boot your hands.
• With exhale tilt the housing ahead to 45 degrees, neck on one line with your back, look at the floor in front of you.
• With inhale straightened, lift your head.
• Slightly drive back to feel the stretching of the abdominal muscles. The glance is directed to the ceiling.
• Straighten. The head remains raised.
• Repeat 10 times.

Exercise 3. Rock up

Developing the shoulder strength, strengthens the army of the foot.

• Stand straight, lift straight hands to the side of the shoulders, palms are directed down.
• Lift to socks with breath, lift up 45 degrees.
• With exhale, stand on the whole whole, lower your hands to the parallel with the floor.
• Repeat 10 times.

Exercise 4. Deep slope to the side

Develops the muscles of the shoulders and waist, stimulates the liver and intestines.

• Stand straight, lift your hands to the side to the shoulder level palms down - this is the starting position.
• Lift the left hand up, right lower down along the body.
• Start the slope to the right of the hip, the right hand crawls down to the knee, the left twists around the head. IN extreme point Left palm lies on the right ear or near him.
• Slowly straighten, turning hands to its original position.
• Take a similar slope to the other side.
• Repeat 10 times.

Exercise 5. Twisting

Rises and expands the chest. Stretching the muscles of the abdomen.

• Stand right, with breath bend your hands in the elbows, put the fists under the mouse.
• Continuing inhale, take the shoulders back, slightly drop in the thoracic, expanding the chest, lift your head up and direct the look into the ceiling.

• With exhalation, turn your hands forward, then divert on the sides.
• On the breath's delay, lean forward to the parallels with the floor, turn back.

• Straighten and move your hands forward, and then dive them on the sides.
• Repeat 10 times.

Exercise 6. Squash on the socks

Strengthens the army of the foot, the muscles of the leg and back.

• Stand straight, legs on the width of the shoulders, hands lift to the side to the shoulder level, expand down the palms.
• With breathe, climb on socks.
• Continuing inhale, go down to squat.
• On the exhale, climb from squats.
• Continuing exhalation, go down to the full foot.
• Repeat five times.

Exercise 7. Rotation shoulders

Strengthens the shoulders muscles.

• Stand straight, lift your shoulders with breath.
• Continuing inhale, take the shoulders forward.
• With exhale, lower your shoulders.
• Continuing exhalation, turn back the shoulders back.
• Repeat ten times.

Exercise 8. hand turn

Develops the muscles of shoulders and chest.

• Stand straight, make hands in front of the palms to yourself.
• Raise your arms in a circle (the right hand outlines the circle on the left side, left - with the right), upstairs expand the palm outward.

• Lower the hands in a circle, not crossing them (right palm draws the circle on the right, and the left is on the left).

• Repeat five times.
• Lower your hands, do not cross them. Palm are located next to the hips.
• In a circle, raise your hands up, turning out the palms outside.
• Lower the hands of the cross, turning the palms to himself.
• Repeat five times.

Exercise 9. Head slopes

Strengthens the neck muscles, improves control over them.

• Stand straight, tilt your head forward.
• Tilt your head left.
• Wrap your head back.
• Tilt your head right.
• Repeat five times.

Exercise 10. "Mill"

Develops the flexibility of the muscles of the back.

• Stand straight, legs on the width of the shoulders, straight hands lift to the side of the shoulders.
• Bend, turning the body to the left and bending the right knee. Right hand Requests the floor between the legs, the left is stretched to the top. The head is turned to the ceiling, the look is directed to the left hand.
• Return to the original position and repeat the other way.
• Perform five times in each direction.

Exercise 11. Case slopes

Strengthens the back muscles, reveals the chest and stretches the abdominal muscles.

• Stand straight, lift your hands over your head and gossip the fingers into the castle, turning the palm to the head. The closer the hands to the head, the more effective the exercise.
• Mildly lean forward. Movement controlled, without jerks and extreme slopes.
• Left to the right.
• Bend back.
• Left left.
• Make five slopes in each direction.

Exercise 12. "Wings"

Strengthens the muscles of the back and shoulders, develops the diaphragm.

• Stand straight, legs together, socks slightly deployed out, hands freely hang along the body.
• On the breath lift the straight arms in front of yourself.
• Continuing inhale, spread their hands to the sides.
• After breathing, lift the hands above the head, the palms look forward.
• On the exhalation, make a tilt, make hands behind your back and raise. The head is raised, the look is ahead.
• Return to the original position and repeat the exercise for nine times.

Since the exercises do not cause fatigue and do not require a lot of time, the CAMP recommended to perform them every day at least one time, but ideally three times: in the morning, in the afternoon and in the evening.

Also, Camp advised to complement the workout with ten clock walks in the fresh air a week (just under one and a half hours a day) to support health and longevity.