This opus is intended for those who have forgotten how great the benefits of physical activity.
The older a person becomes, the more he complains about health. The joints creak, the back does not bend, it can’t sleep at night, the effort over the years is less and less, etc. D. and t. p.
The most interesting thing is that we make ourselves so. We always strive for peace and in the end we find it … going home, about which we dream. I’ll come, we sing sweetly and settle down on the sofa. And this is the most harmless desire, and so on day a day. As a result, «rust» appears: creak, crunch, non -bending.
But our body is perfect and if it does not interfere with it, and not to ruin it, then it will always be in excellent condition. One of its constituent normal work is movement, physical activity.
And in order for us to be in good physical shape, simple charging is enough — a slight physical exertion. During it, all joints and muscles should be involved. That is: neck, shoulders, chest, press, back, legs. Its options can be very different.
For example.
Neck, circular rotations, from the beginning in one direction then to the other. Tilts with his head, forward, back, left, right.
Shoulders, starting position, one hand at the top, the other below. At the same time, we begin to jerk hands back, periodically changing them. Rotations with your hands forward back, at the same time and aton.
Breast, shoulders. Starting position of the hand in front of the chest, elbows to the sides. Hands back.
Back. Starting position, hands in front of the chest. Turns with the body. Turning to the right, we try to see what is behind, on the left. And vice versa.
Back. Tilt forward, backward. Tilts to the left, right. Rotation of the body.
Pelvis. Rotation of the pelvis.
Squats.
Stretching.
Press. Lying up lift your legs up. Then we fix the legs, raise the case. Then we raise the body and legs at the same time, try to touch the fingers to the toes.
Speaking of the press. Usually a person gets fat in those places where there is no movement, usually this belly. Therefore, if you want you to have a flat stomach, you cannot do without exercises on the press.
Before charging the best warm -up, this is a run of at least 500 meters, the maximum depends on your preparation.
If you have never engaged in physical activity, start with a minimum, five repetitions for one exercise, and 500 meters for a run is enough. Calmly, slowly, over time you yourself will feel what a pace and load you need.
The inclusion of strength exercises in charging is only welcome. Push -ups, pull -ups, stands on hand, etc. D.
The benefits of physical activity are very high.
After charging, take a contrast shower.
Of course, in order to be healthy, one charge is not enough. Health has three components of a healthy mind, healthy body, healthy head.
