Exercises for all muscle groups: a complex for practicing at home. Physical exercises for effective recovery A set of physical exercises for health purposes

Patients, even those who have undergone major operations, are tried to be stimulated to physical activity so that stagnant processes do not occur. Sets of exercises for health must be developed taking into account the age and condition of the person, which is very important for the effectiveness of rehabilitation measures. Health-improving physical exercises are also important for the prevention of all kinds of ailments.

The healing effect of physical exercise, its significance and effect on the body

One of the main reasons for the development of many diseases (including cancer) is metabolic disorders.

And physical exercise to improve the health of the body is one of the most effective regulators of metabolism. Force yourself to move! A person should walk briskly for at least 30 minutes a day, preferably 1 hour. This is another, and important, brick that you invest in your health.

The great physician Avicenna wrote that a person who performs health-related physical exercises most often does not need any other methods of recovery. Is it true, physical activity should be sufficient, but not excessive. Technological advances have significantly reduced physical activity modern man: sedentary work, long hours of “watching” at computers, passive rest in front of the TV lead to significant metabolic disorders and a decrease in the body’s resistance. This risk factor is especially important for men with significant muscle mass, which is often completely inactive. The laws of Nature are being violated: a man, a former hunter who fought the harsh Nature, has turned into a mother hen. Perhaps this is what explains the significantly shorter life expectancy of modern men (compared to the average life expectancy of women). Therefore, the health value physical exercise difficult to overestimate.

It is believed that to successfully combat physical inactivity, it is enough to walk 4-5 km daily or replace walking with half an hour of swimming, jogging or a set of physical exercises.

In addition, there are now a lot of wellness centers, all kinds of home massages are available, contrast showers, douches and rubdowns will undoubtedly benefit cold water. Since ancient times in Rus', a bathhouse using various brooms, etc. has been used as a powerful cleansing and healing agent. You can also choose an affordable physiotherapeutic device or devices for home use, with which you can massage biologically active points, use the healing effects of a low-energy laser source or weak magnetic fields (scientists from Rostov-on-Don have proven 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 treatment even such serious illnesses, like malignant tumors; the results of these studies were formalized in the form of a discovery). That is, there is a choice - every day we learn new things. Considering the healing effect of physical exercise on the body, you need to make the right decision - according to the principle of “do no harm.”

Without active image life, health exercises that create a feeling of joy, any diet will be incomplete. If water, oxygen, carbon dioxide are the basis of bioenergetic processes, then movement is life itself. Credit can be given to different schools physical education, but my experience, including working with Olympic teams, indicates that if you carry out the proposed complex not only for the elderly, but also for the sick, you will create the vitality in the body that will contribute to longevity.

German scientists have proven that a person who only performs exercises for 20 minutes daily to improve the health of the body gets sick 5-7 times less often, work efficiency increases by 35-40% and after 50 years 5 years of life are added.

A set of physical exercises for health purposes

For those who really want to be healthy, the following, not very labor-intensive, daily set of health-improving physical exercises is useful for preventive purposes.

• Lying on your back after you wake up, learn to contract the muscles (tensioning and relaxing) of both the whole body and its individual parts.
• Rub all parts of the body that you can reach, massage your palms, fingers, ears, feet, on which the organs of the whole body are projected. It is necessary to rub the skin surface of the entire body because underneath it is the lymphatic system, which is responsible for collecting waste from cell activity and destroying pathogenic microflora.
• In a lying position, bend one leg slightly, the foot towards you, and with the other leg massage the bent leg from all sides, as if tearing it off: the instep of the foot, toes, sides, calf muscles, thighs on one and the other side. Do the same with the other leg. At first, this exercise to improve health can be simplified: one foot moves along the inside of the half-bent other leg, the knee of which is pressed to the floor. There is also a simultaneous massage of the inside of the leg, lower leg and thigh. This exercise cannot be performed if you have thrombophlebitis, varicose veins, or trophic ulcers! Restoring blood supply during this exercise for effective healing lower limbs, you simultaneously prevent the development of many cardiovascular disorders and joint diseases.
• Lying down. Connect your feet and move them towards you - away from you, try to press your knees to the floor.

These physical exercises from health system you eliminate congestion in the lower extremities, flat feet, coxarthrosis, osteoporosis, and prevent the development of varicose veins and trophic disorders.

Physical exercises to maintain health and longevity (with video)

“Walking” on the buttocks. Sit on the floor, legs straight (may be slightly bent). Raise the left part of the body - leg and buttock - and move forward, while turning your head to the left and straight arms to the right. Then everything repeats itself right side body: leg with buttocks forward, head to the right, and swing to the left. So “walk” 1-2 m forward, then back - as many times as you want.

This healing exercise eliminates congestion in the pelvic area, prevents the development of osteochondrosis in all parts of the spine, normalizes the functioning of the entire gastrointestinal tract, eliminates pathology of the excretory system and genital organs, eliminates enuresis, prolapse of the rectum, vagina, improves blood, venous , lymph flow, sexual potency, eliminates swelling of the lower extremities. And, naturally, such an exercise for health is the prevention of the formation of benign (adenomas, fibromas, cysts) and malignant formations.

For this purpose, a set of exercises for healing, developed by A. Kegel against stagnation in the pelvis, is very effective:

• Compression. Tighten your muscles as if you were stopping urination. Slowly count to three. Relax.
• Abbreviations. Tighten and relax the muscles of the perineum as quickly as possible.
• Pushing out. Push moderately, as you would during bowel movements or childbirth. This exercise, which has health benefits, also causes tension in some abdominal muscles. You will also feel the anus tightening and relaxing.

Every week, 5 approaches are added to each, until there are 30 of them.

The good thing about these exercises is that you can do them anywhere - no one will know that you are working on your muscles.

Like all other muscles in our body, the pelvic muscles are kept in good shape through regular exercise.

Dance using twist elements: one leg turns around the toe with the heel up to 180° while the pelvis is motionless.

This set of physical exercises for health also helps prevent or get rid of coxarthrosis.

The video “Exercises for Health” shows how the gymnastic complex is performed:

Beneficial physical exercises that improve human health

It should be noted that when moving, the epithelium peels off from the surface of the joints, which turns into a lubricant. After all, bones and ligaments do not have their own circulatory system, but are nourished by the muscles attached to them, and the more actively the muscles work, the better the blood supply to the bones and ligaments. That's why you need to move, no matter how old you are or what kind of illness you have, not to mention joint diseases.

Many of you live in multi-storey buildings and complain that it is difficult to climb to the 2-5th floors without an elevator. How to turn heaviness into joy? As you approach the first step, catch your breath, inhale, exhale a little and walk as quickly as you can without breathing. If you feel that you can’t hold your breath any longer, stop, exhale (there’s still a lot of air left in your lungs), calm your breathing and move on. In the first days of doing these beneficial physical exercises for your health, you will be bothered by shortness of breath, palpitations, and heaviness in your legs, but they will gradually disappear.

You also need to descend like this - “without breathing,” because in this case other muscles work: Anyone who has climbed mountains knows that going up is easier than going down.

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

When you get home, take a contrast shower and praise yourself: what a great guy you are. Our body is amazingly designed, which contains enormous capabilities, in particular in the same respiratory system.

A set of physical exercises that promote health

Currently, the main causes of disability are not cardiovascular diseases or oncology, and diseases of the spine: 2/3 of the lumbar region and 1/3 of the cervical region. There are quite a few reasons for dysfunction of the spinal column, but the main one, of course, is the limitation of mobility, starting with childhood: a seat in which the intervertebral discs, experiencing a one-sided load, do not receive proper nutrition, since the “liquid conveyor” does not work due to low muscle activity.

What physical exercises that promote health will help strengthen the spine?

• The first thing is not to sit quietly: spread your legs, raise your toes, then your heels, lean forward, backward, using the stand to place your knees above your pelvis. You need to know that in sitting position intervertebral discs experience much greater stress than when walking. When walking, the load mainly falls on the posterior structures of the intervertebral discs, and when sitting it is balanced.
• The second physical exercise is beneficial for health when sitting for a long time. Leaning your hands on the edge of the chair, the armrests of the chairs, you need to rise slightly: the intervertebral discs, relieving the load, at the same time work like pumps, absorbing water, thereby improving nutrition and metabolism.

Never get out of bed quickly after sleep, which leads to a sharp increase in the load on the lumbar region spine, and even when you seem to twist upper section in relation to the lower body. Standing up abruptly is also fraught with loss of consciousness from the movement of blood from the head, especially in patients with cardiovascular disorders. After sleep, you need to stretch, tense, then relax your body, lie on your side slowly, sit sideways, and then stand up. First, it is better to pull one and then two knees to your chest, straighten your legs: bend your knees and pull them to your buttocks, place them to the left, to the right, while turning your head in the opposite direction. Of course, this must become your daily habit, otherwise there will be no effect.

Health-improving system of physical exercises

Squats are a very good and perhaps the most effective physical exercise for human health. Holding the counter (in gym), in an apartment - by the door handles, in nature - by a tree, place your legs as close to the support as possible and squat, tilting your body back on straight arms, gradually increasing the depth of movement, until you squat almost to the ground. This is the safest physical exercise for improving health, which helps to engage all the muscles of the body and joints. It gives a powerful therapeutic and preventive effect, involving capillaries, of which more than 60% are located in the lower part of the body, thereby getting rid of heart diseases (coronary artery disease, hyper-, hypotension), intestines, joints (coxarthrosis, arthrosis), etc. Depending on your age, you should gradually increase the number of squats and be sure to do this in the morning and evening. And if desired, during the day.

It must be remembered that blood vessels fail not from physical activity, requiring constant tension, tone, and from the progressive process of connective tissue degeneration of vascular tissue. A set of physical exercises to improve health, gradually becoming more complex to your individual physiological norm, strengthens muscles, joints, increases the overall tone of the body, enhances metabolic processes, leads to less slagging in the body, and so on. The norm is determined by nasal breathing (if it is excessive, then mouth breathing is also included). With a certain training, these exercises must be performed with increasing load at least 10 times for 25-30 minutes, until you feel tired and sweaty. The order in which they are performed does not matter.

For diabetics, physical exercises that improve health, especially squats and work with an expander, should be performed for at least 1 hour in the morning, and in the evening add walking and exercise in the air.

After exercise, intense walking, jogging, a contrast shower is required.

The frequency and gradual increase in loads will allow you to feel the mobility of the spine and joints within 2-3 months, and at the same time the appearance of vigor, lightness, and strength.

If you feel bad, still get over yourself and exercise at least a little. Because, as already mentioned, one of the important reasons that aggravates the development of diseases is the restriction of movements and rest recommended by doctors to patients during illness while taking chemical medications.

Do not under any circumstances forget about health benefits physical exercises: The weaker the muscles, the more difficult a person endures stressful situations. A state of dejection, for example, can negatively affect the subscapularis muscles, and they have an energetic connection with the heart meridian and through it with the heart itself. That is why, when you walk or sit with your shoulders down, even if the muscles themselves are not developed, heart problems arise.

The greater the fitness of the capillaries, another “peripheral heart,” the more the load on the heart is reduced, the blood supply to all organs, including the musculoskeletal system, is improved, and the sooner their functions are restored. Age does not play any role in this case; again, only gradualism and consistency in increasing loads is needed (of course, in acute conditions, loads are excluded).

Many of you run in the morning, which you should never do. As numerous studies show, when running in the morning, blood clotting significantly increases, and this is fraught with its consequences: acceleration of the atherosclerotic process and thrombosis of blood vessels.

Breathing exercises as a way to heal the body

We must not forget about breathing exercises as a way to heal the body. The p53 gene can be activated under conditions of mild hypoxia that a person experiences. This explains the fact that people living in the mountains and feeling the constant impact of hypoxia on the body due to thin air are less likely to get sick oncological diseases and are ahead of other regions in life expectancy. Based on these observations, doctors have developed special training aimed at artificial human-controlled breath holding. These exercises help improve health and serve as a good prevention of cancer, as well as many other diseases.

The technique of so-called stepped breathing was described by Dr. Yu. B. Bulanov, which is called hypoxic training. It is a breathing exercise for improving the health of the body, which can be performed anywhere: at home, at work, while walking, in transport.

A small inhalation - holding your breath - a small inhalation - holding your breath - a small inhalation - holding your breath, etc. Then follows the same stepwise exhalation, in small portions of exhaled air and holding your breath after each.

When a person feels very severe hypoxia, the exercise should be stopped. This exercise breathing exercises To improve the health of the body, it can be performed no more than 3 times a day.

After the first days of this training, cancer patients feel an improvement in their condition, which is confirmed by the observation of doctors. The maximum therapeutic effect will be achieved by combining the stepwise breathing technique with a buckwheat diet, which is also associated with the activation of the p53 gene, which is suppressed by cancer.

You need to breathe with your stomach, which ensures the functioning of the lymphatic “heart” - the diaphragm, which contributes not only to pumping fluid from bottom to top, but also to massage all internal organs abdominal and chest area. This should be done this way: quickly and easily inhale with your stomach (you can deeply) and, slowly drawing your navel towards your spine, exhale. The longer you do this, the better.

Problem these days excess weight so popular that there is probably no point in talking about it. Millions of women and men around the world struggle every day 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 not lose weight? It's very simple - reducing your diet will not give the desired result without some physical activity.

It is quite possible that the prospect of fulfilling exercise for weight loss will not bring you great joy. But don't forget that nothing ever happens by magic. But if you are persistent and persistent, then the desired result - a stunning figure - will not take long to arrive.

Things to do?

Choose one type or another physical activity It is necessary not only to follow personal preferences. The choice of physical exercises 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 classes or light types of aerobics.

You may ask, where is the best place to perform these physical exercises? Yes, anywhere: in the gym, fitness center, in the pool and even at home, especially since mastering them is not so difficult. The main thing is to definitely 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 may not expect a positive result. Please note that we are talking about proper nutrition, not diets. Be sure to give up processed foods (even if after training you are too lazy to cook dinner), do not eat fried foods, ketchups, mayonnaise, or alcohol. Of course, after an intense workout you should have a hearty dinner, but on other days you shouldn’t overeat.

What you will need for classes:

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

At home, it is best to do the exercises three times a week with one day in between. The ideal time for training is from 11.00 to 14.00 and from 18.00 to 20.00. Classes should be carried out regularly and exclusively with a positive attitude.

Remember that anyone set of exercises for weight loss effective for no more than 4 weeks, and then the body begins to adapt to the stress. It is at this moment that you need to either increase the load or change the set of exercises. Fulfill exercises for weight loss at home It’s best not earlier than two hours before meals or before bed. At the same time, 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 will need to remember your school physical education lessons.

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

So, let's begin:

Exercises for losing belly fat

The stomach 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 a woman’s stomach that the most fat accumulates.

First of all, I would like to warn you that you should never do exercises alone to lose belly fat. By themselves, they will not help you lose weight. In this case, you are at risk of strengthening and enlarging your muscles, as a result of which you may be left without a waist.

To achieve maximum results, you must alternate between different ones, using different amplitudes for this. Let's look at the most common of these exercises:

Exercise "twisting"

Its action is aimed at the rectus muscles and must be performed with a small amplitude. To do this, you must lie on the floor and firmly press your lower back to it. Bend your knees, point your elbows in different directions and place 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.

Reverse crunch exercise

Like the previous one, this exercise performed with a small amplitude. Lie on the floor, bend your knees, place 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 lifting your pelvis. As you exhale, take the starting position.

Raising the torso

Lie on the floor, bend your knees, place 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.

Raise your feet

A large amplitude is important in this exercise. Sit on a chair and lean on the edge. As you inhale, pull your legs towards your 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. All of the above exercises are also suitable for the oblique muscles, but they must be performed with slight turns.

Exercises for losing weight on legs

First of all, decide in which places your legs should lose weight: on the thighs or on the calves.

The following will help you get rid of extra centimeters and make the skin and muscles of your legs more elastic:

Stand straight, keep your hands on your waist and rise onto your leg, half bent at the knee, 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 get 8 approaches.

To tone the muscles in the front of your thighs and buttocks, lunge with your feet forward. But remember that this exercise must alternate on different knees, and your hands should rest on your hips.

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

If you are worried body fat on the outer side of the thighs, lift the top of the straight leg while in a lying position. During this exercise, you must pull the toe towards you. After eight sets, switch legs.

Do you have thick calves? Then be sure to try these exercises for weight loss:

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

You can also stand near a wall and press your hands firmly against it. Bend one leg at the knee and place it on the shin of the opposite leg.

Don't forget about running in place too. It has been proven that this is one of the most versatile remedies against stored fat.

Exercises for slimming thighs

The hip area, when fighting excess weight, is one of the most problematic. But don't despair! Do everything described below regularly and you will achieve a significant reduction in the size of your hips.

Take a horizontal position, place 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 (the muscles should be tense).

Kneel down, arms hanging down and feet straight. At the same time, lower yourself to the floor on the right side near your feet and tilt your body to the left. During this exercise, your arms should be straight and extended in front of you. Then return to the starting position by jerking. 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 shoulder-width apart and turn your toes out. Keeping your arms straight, you need to slowly squat, tensing the muscles of your thighs and buttocks. After sitting down, stay for a while and stand up, making an effort. This must be repeated 10 times, performing 3 approaches.

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

In order to reduce the size of your hips, you need to stand on your left knee and lean on your straight arms. After this, you need to move your right leg to the right and back, straighten it and touch the floor with an extended toe. You can also lift your leg and make circular movements up and to the left, and then down and to the right. This must be done 10 times without stopping. Remember that you cannot bend your leg at the knee and you also cannot bend your lower back. The entire exercise must be repeated for the left leg.

The most effective exercises To reduce the size of the hips, they are performed lying down. To do this, you must completely relax your entire body. top part your body and lie on your side. The upper leg must be bent and placed on the lower leg.

Bend your knees slightly, place them shoulder-width apart, and move your arms back. After this, bend your elbows, bend your pelvis forward and try to rise on your toes. You need to freeze in this position for a few seconds. This exercise must be repeated eight times.

Exercises for losing weight buttocks

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

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

To perform the following, you will need to kneel and place your hands on your waist. After which, 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. You shouldn't go along the easy way– don’t sit on your feet. This way you will achieve absolutely no effect. Although this exercise is quite difficult at first, you will learn it very quickly.

For this exercise, you will need to lean the back of your head and back against the wall, bend your knees and tense your muscles. You must sit in this position for at least one minute. This can be quite difficult at first, so at first you can reduce the time a little. When performing this exercise, make sure that the back of your head, buttocks and back do not come off the wall. Otherwise, this exercise will have absolutely no effectiveness.

Grab your right knee with both hands and gently pull it towards your chest, holding 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 your feet against the wall. Strain gluteal muscles, trying to lift your hips and pelvis from the floor, without lifting your back. It will be very difficult for you to do this at first. But over time, you will be able to perform up to 10 such lifts in one exercise.

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

SET OF EXERCISES No. 1

1. I.P. standing straight.

Lower your arms along your body, then, moving them back, bring them into a “lock”. After this, make springy movements while arching your back.

Repeat 8-10 rubles.

2. I.P. on his knees.

Get on all fours, forming a rectangular gate with your body, the distance between your hands and between your legs is the same. As you inhale, make swings, first with your right hand and left leg, then IP, then change your leg and arm. Play 8-10 r.

3. I.P. lying on your back.

Leaning on your full foot, bend your knees and spread them slightly. Bend your arms and press yourself to the floor.

Movements should not be fast, one after another - 5 rubles.

4. I.P. lying on your back.

Accept I.P. 3rd exercise.

Lean on your elbows and arch your back, lift your chest up. During the action, tilt your head back and clench your fists. Do the exercises slowly, without interruption. - 5 rubles.

5. I.P. sitting.

Sit on the floor and place your legs straight in front of you, bringing them together. Place your hands behind you. Using them as a lever, bend your body upward, while lifting your pelvis and throwing your head back. Freeze for 4-5 seconds, then return to IP. Repeat 8 p.

6. I.P. lying on your stomach.

Lie face down with your elbows slightly bent and your palms on the floor, shoulder-width apart. Straightening your arms, lift your upper body, arching your back, while tilting your head slightly upward. After 3-5 seconds. go down to I.P. Repeat 8 p.

7. I.P. standing against the wall.

Stand facing the wall and lean your palms against it. Then, without leaving the wall, try to bend backward as far as you can maintain your balance. After holding this position for 4-6 seconds. stand in I.P. Do 5-7 p.

8. I.P. standing against the wall.

For correct posture, press your back against the wall with your entire torso as tightly as possible. At the same time, stand straight. Maintain the position for 8-10 seconds. Repeat 5-7 r.

9. I.P. standing straight.

Take a gymnastics pole and, standing straight, press it to your back so that its upper end touches the back of your head and the lower edge presses against your buttocks. In this position, alternately make the following movements: a) sit down; b) stand in IP;

Then bend alternately - forward, right, left. In between bends, return to I.P. Go through the whole process 4-7 r.

10. I.P. standing.

Stand up straight and place your hands on your waist. Place an object, such as a book, on your head. Rising on tiptoes for 3-4 seconds, try to maintain balance and not drop the object. Stand in I.P. Repeat 5-7 r.

11. I.P standing.

Place your feet together and extend your arms in front of you. In a similar position, with an object on your head, try to squat, slightly putting your right leg forward first, then stand in IP, then the other leg, in IP. Squat 6-8 times.

12. I.P. standing.

Place a book on your head, placing your hands on your belt, do squats, and after each time return to IP. Do 10 rubles.

13. I.P. standing against the wall.

Leaning your back against the wall, rest your palms against it. Then, one by one, lift your legs toward your chest with your knees bent. Repeat 10 rubles.

14. I.P. hanging.

Hang onto the bar with both hands and, connecting your legs together, make swinging movements in different directions, like a pendulum. Repeat 18 r. (9 rubles each way).

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. Keep your legs together and straight. Make as many turns as possible.

16. I.P. on his knees.

Sit on your knees with your arms extended up. 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 tense your back muscles and, resting your palms on the floor, take I.P. Then lower your arms along your body. Try not to lose your breath during the exercise: bending - exhale, lifting - inhale. Repeat 5-8 r.

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, our shoulders rise. The most important thing is that we become bolder and more confident in ourselves.

SET OF EXERCISES No. 2

to form the consolidation of correct posture

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

2. Arms to the sides, palms up; jerking your arms back.

3. Standing, straight arms above, holding a gymnastic stick (you can use an umbrella or towel); circular movements with the arms, bending one arm at the elbow, tilting 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 the 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 developing correct posture.

6. Pass a gymnastic stick behind your back under your elbows; springy turns to the right and left, trying to lower your shoulders.

7 Starting position - lying on your stomach, bend your elbows, palms resting on the floor at shoulder level. Raise your upper body by straightening your arms, arching your spine and tilting your head back slightly. Stay in 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 your elbows at a right angle, palms touching the floor. Spread your legs hip-width apart.

On the count of “one” - “two”, raise your arms up, while strongly bringing your shoulder blades together; on the count of “three” - “four” - relax. Repeat the exercise 8-10 times.

Important Note: while performing the exercise, try not to lift your head and torso from the floor, keeping your forehead touching the floor all the time. Concentrate all your attention on tightening your upper back.

9. Starting position - lying on your stomach, spread your legs hip-width apart, clasp your palms and place them under your head, resting your forehead on them.

Tightening your back muscles, lift your torso up. Hold in the upper position for 2-3 seconds, then lower from the starting position. Perform 8-10 lifts at a slow pace.

Important note: while performing the exercise, try to keep one line from the back of your head to your 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, with your arms extended forward.

On the count of “one” - “two”, raise your arms and legs up, concentrating not on lifting your arms and legs, but on stretching them in opposite directions. On the count of “three” - “four” we slowly lower our arms and legs. When performing the exercise, we do not raise our heads, we look at the floor. Repeat 8-10 times.

11.Starting position - lying on your stomach, arms pressed to your body, legs closed.

On the count of “one” - “two” we raise our legs up, and also raise our arms pressed to the body so that they form one line with the legs. We take the so-called “arrow” position, while looking at the floor. On the count of “three” - “four” we relax. Perform 8–10 times.

12. Starting position – sitting on a chair.

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

SET OF EXERCISES No. 3

to form the consolidation of correct posture

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

2.Standing, arms spread to the sides. Circular movements with your arms back (8-10 times). Breathing is voluntary.

3.Standing, legs apart, hands to shoulders. Bend the body forward, straight back - exhale; return to IP – inhale (4–5 times).

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

5. Standing, with a stick in your hands. Squats, body straight, arms extended forward, exhale; return to IP – inhale (4–5 times).

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

7.Lying on your back, arms along your body. Alternately raising your legs up (3-4 times).

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

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

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

SET OF EXERCISES No. 4

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

Stand up straight. Place your right leg on a chair (or other support), the upper surface of which is approximately at the level of the pelvis. Pull the foot of your right foot towards you. Bend over, place your hands on the back of the chair and lower your head. Try not to bend your knees. The left foot is pointed clearly forward. While bending, make sure your pelvis is level. The two ridges of the thigh point forward. Try to bend over with a straight back.

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

Sitting on the floor, legs extended in front of you, feet pulled towards you, back straight. Bend your right leg and clasp your ankle joint with your hands. We stretch our leg at the knee and pull it towards us. We do not lose the straight position of our back.

3.Stretching the muscles that extend the leg at the knee in a lying position (semitendinosus muscles)

Lie on your back with one leg on the floor and the other extended upward. 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 hip (gluteus muscles) and semitendinosus

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

5. Stretching the muscles that flex the leg hip joint and extending it at the knee, while standing on one leg (quadriceps and hip flexor)

In a standing position, we transfer the body weight 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 towards the buttock. Make sure your knees are together. The supporting left foot faces forward. At the same time, we move the pelvis forward. When performing this exercise, do not use excessive force to avoid injuring the knee joint.

SET OF EXERCISES No. 5

to develop flexibility and stretch the muscles of the spinal ligaments

1. BUTTERFLY . Stretching the adductor muscles (inner thighs) and groin area while sitting.

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

As you inhale, lift your arms up through your sides, and as you exhale, gently bend forward, starting the movement from your hips. Slightly tighten your abdominal muscles. Bend over with a straight back, keep your lower back straight, and reach your chest toward your legs.

2. FROG . Stretching the adductor muscles (inner thighs) and groin area while sitting

Get on all fours. Smoothly 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 move your pelvis forward, lower your forearms to the floor. Lock the position for 30s.

Then smoothly move your pelvis back, stretching your buttocks towards your heels. Stay in this position for 30s.

3. Muscle stretching adductors and muscles that flex the leg at the knee ( back surface hips, popliteal ligaments), in a sitting position.

Sit down, extend your right leg forward, and pull your foot toward you. Extend your left leg to the side, bend your knee at a right angle and shorten your foot. Check correct position– the left thigh lies at a right angle relative to the right leg, the left shin lies at a right angle relative to the thigh, and the foot lies at a right angle relative to the shin. Try to lower the two ischial tuberosities to the floor to align the line of the pelvis. Bend over with your back straight towards your right leg and grab your foot with your left hand (or the extreme point that you can reach). We fix the position at 30s.

From the previous position, move your body centered between your thighs. Continue to pull your chest down, trying not to lift your pelvis off the floor. We sit for 30s.

Repeat the exercise on the other leg.

4. RENEWING . Stretching the adductor muscles (inner thighs) and groin area while lying down.

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

5. PREPARATION FOR TRANSVERSE SPLINE .

Kneel down and extend your right leg to the side so that the front of your leg is facing forward and the inside of your leg is facing the floor. Extend 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 moves 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

to develop flexibility and stretch the muscles of the spinal ligaments

SET OF EXERCISES No. 6

to develop flexibility and stretch the muscles of the spinal ligaments

1 Stretching the adductor, shoulder extensor and shoulder abductor muscles (deltoid, left latissimus dorsi, left triceps and left rhomboid)

Stand up straight and take a comfortable position, with your feet shoulder-width apart. Straighten your left arm and extend it in front of your chest. With your right hand, press your left elbow to your chest. To enhance the stretch, bend your right arm at the elbow and move it behind the back of your head. The face and shoulders should be facing straight forward. For a deeper stretch, rotate your torso and face to the right

2 Stretching the muscles that rotate the scapula

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

Stand up straight and take a comfortable position, with your feet shoulder-width apart. Keeping your neck and head straight, gently place your right elbow behind your head as shown in the photo. To reduce neck muscle tension, 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, with your feet shoulder-width apart. As you inhale, lift your arms up to the sides, clasp your palms and turn them towards the ceiling. As you exhale, lengthen your palms and crown upward, pull your shoulders down from your ears, and keep your neck long. Feel how your right and left sides are stretched behind your hands. Then, as you exhale, move your arms as far behind your head as possible, opening your chest and shoulders. Make sure there is no excessive arching in the lower back.

SET OF EXERCISES No. 7

to develop flexibility and stretch the muscles of the spinal ligaments

1. Cat .Stand on all fours, your back is straight, your palms are located strictly under your shoulders, your knees are under your hips. As you exhale, start the movement from the tailbone - lower it down, rounding the lower back, stretch the lower back and chest up and lower the top of the head to the floor. Feel how the skin on your back is stretched, do not bend your elbows, pull your chin to your chest, direct your gaze to your navel, tuck your stomach, 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 tailbone - lift it up, lower your stomach and lower ribs to the floor, lift the top of your head up, stretch your sternum and chin forward and up. Now we stretch the front part of the spine. In this position, we transfer more body weight to our arms, our stomach is pulled up, we try to bend in the right direction. thoracic region spine.

We continue to make a continuous wave with the spine, each time the tailbone sets the movement. Remember, as you inhale, we bend, and as you 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 your back from your tailbone to the crown. Now we begin to rotate the spine around an imaginary horizontal axis. 6 times in each direction. Try to use your entire spine in the movement. When rounding your back, exhale; when 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 with your back on the floor. Place your hands up behind your head on the floor. Stretch your feet, begin to lift your straight legs up into a vertical position, then pull your toes towards you, lengthening your heels towards the ceiling. Gently lower your legs behind your head, placing your toes in your palms. We pull our knees up from the face, with our feet and hands we stretch forward, with our navel and lower back back. Try to breathe calmly and naturally. Stay in this position for 60 seconds, gradually increase the time.

If you don't have a special natural flexibility, you should not try to immediately assume the plow pose. 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, raise your legs up and touch your toes to the wall, walk down the wall, stepping your toes lower and lower. Be careful not to lower your legs further than the flexibility of your spine allows.

When you finish the exercise, lie down, relax and take a few deep breaths.

This pose is one of the best for stretching the spine, relieves the body from a feeling of fatigue, reduces headaches, normalizes the nervous system, and relieves blood flow. Normalizes the menstrual cycle and 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

to develop flexibility and stretch the muscles of the spinal ligaments

SET OF EXERCISES No. 8

to develop flexibility and stretch the muscles of the spinal ligaments

Contraindications for performing spinal rotation exercises: herniated intervertebral discs (hard twists cannot be performed while sitting or standing), osteoporosis, osteochondrosis in the later stages, cholelithiasis, urolithiasis, pregnancy, hepatitis, purulent inflammation of the pelvis, abdominal cavity, neck, chest . For intervertebral hernias, only twisting in a lying position is allowed.

1. Twisting while lying down

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

2. Twisting while lying down

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

3 . Twisting while sitting

From a kneeling position, lower your pelvis to the right, keeping your shins to the left. Feel your two sit bones pressing into the floor. Reach up behind the top of your head, try to keep your spine in a straight position. If this fails, place a pillow or brick under the basin. Exhale and twist your torso to the left so that your left shoulder moves to the left and your right shoulder moves forward. Turn your chest and stomach to the left. Place your right hand on the floor and your left hand on your thigh. Stay in this position for 30 seconds. Repeat the exercise on the other side.

4. Seated Crunch

Sit down with both legs extended in front of you. Then bend your right leg so that your knee points up. Make sure your spinal column is aligned. As you exhale, twist towards the bent leg and continue to stretch the top of your head up. In this case, the right hand rests on the floor from behind, and the left hand clings to the knee with the elbow. Try not to use leva

SET OF EXERCISES No. 9

to develop flexibility and stretch the muscles of the spinal ligaments

1.Get on all fours. The back is straight from the tailbone to the crown. The palms are positioned clearly under shoulder joints, knees - under the hips, stomach tucked. 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. As you inhale, we direct the crown and tailbone upward, bend (we try to make the bend more in the thoracic region), while exhaling we round the back, direct the tailbone and crown to the floor, pull in the stomach, press the chin to the chest, and direct our gaze to the navel. We perform this exercise 12-15 times.

3. Starting position – standing on all fours. As you inhale, bend over, bend your right leg at the knee and take it back. Pull your knee up, your foot as close to your buttock as possible, tighten your muscles pelvic floor. As you exhale, round your back, bringing your knee to your forehead without touching the floor. Perform the exercise on each leg 12 times.

4. Starting position - standing on all fours, place your right hand on the sacrum, fingers towards the buttocks, shoulders parallel to the floor. As we inhale, we twist toward the right shoulder, we raise our gaze upward, the shoulder blade approaches the buttock, and as we exhale, we lower the shoulder to its original position. We perform this exercise 12 times on each side.

5. A more complicated version of exercise No. 4. As you inhale, twist to the right and extend your right arm straight up. There should be one straight line from the arms, while the pelvis remains motionless. As you exhale, lower your right hand down and place it under your left armpit. As you inhale, stretch your arm up again and curl behind it. We repeat this exercise in both directions 12 times.

6. Sit in a half-split – the left one is extended back, the right one is bent. Now place your right heel towards your left thigh. Ideally, the left iliac bone should rest on the right heel. Lower your forearms to the floor, keeping your back straight. As you inhale, stretch your left arm up and twist to the left, as you exhale, lower your hand to the floor, on the next inhalation, raise your right arm and twist to the right, and as you exhale, lower your arm. We continue this exercise dynamically 12 times for each arm, then change legs.

7.Lie on your stomach with emphasis on your forearms, lower ribs touching the floor. Elbows are shoulder-width apart, forearms

APPENDIX TO THE COMPLEX OF EXERCISES No. 9

to develop flexibility and stretch the muscles of the spinal ligaments

SET OF EXERCISES No. 9

to develop flexibility and stretch the muscles of the spinal ligaments

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

1. Twist . Stretching the hip erector muscles.

Stand straight, legs slightly wider than together, feet and knees parallel to each other. Bend your knees slightly, relaxing your body and arms, and lower your back down with your round back. Stay bent over, feeling a comfortable stretch. Try to remember the level to which you are leaning. We spin up with a round back, our legs remain in a bent position, our feet and knees are parallel. Stay in this position for 15-20 seconds. This pose tightens the quadriceps muscles and relaxes the hip extensors. Again, through relaxation, go into a bend. Repeat this exercise several times. Watch how your amplitude increases little by little each time.

2. Butterfly . Stretching the adductor muscles and groin area

Sit on the floor, bend your knees and open them to the sides, feet touch each other, pull your heels as close to your groin as possible. Place your hands on your knees and begin to press on them, your knees resist. Hold static voltage 4-5 seconds. Then relax your legs as much as possible, grab your feet with your hands, and as you exhale, bend your chest toward your feet, keeping your back straight. Stay in this position for 15-20 seconds.

3. Muscle stretching , straightening the femur and semitendinosus.

Lie on your left side, bend your right leg, move it back, grab your foot with your right hand. We try to straighten our right leg, but our hand resists. Hold static tension for 4-5 seconds. Relax. Then we bring the right leg forward and stretch it above the floor, take the foot towards you, and hold the leg by the foot or shin with your hand. Stay in this position for 15-20 seconds.

4. Muscle stretching , straightening and rotating the hip and semitendinosus.

Lie on your back, bend your left leg at a right angle, with your foot on the floor. We bend the right leg and place the ankle of the right leg over the left knee, moving the right knee to the side. Grab your left shin with your hands and pull your legs slightly towards you. Now try to extend your left leg while your arms resist. Hold static tension for 4-5 seconds. Relax. Now, using your hands, pull your left knee towards your chest. Stay in this position

SET OF EXERCISES No. 10

to develop back endurance

1. Pull-ups. Nothing new, the body is stretched out, legs together, pull-ups on two hands, at the highest point the chin is above the bar. Inhale while moving down, exhale when moving up.

2. Push ups. Everything is the same as they taught in school. Feet together, keep your back straight (no bending). Down – inhale, up – exhale.

3. Press swing . From a lying position on your back, bend at the waist, raise your body and reach your chin to your knees. Hands clasped behind your head, elbows spread to the sides. Inhale when extending, exhale, respectively, when lifting the body. If there is no one to hold your legs, you can fasten yourself to a bench with some kind of belt.

4. Leg kick . Both palms are on the ground, the body is in a full squat state. The legs are thrown back, with the back arched, then we return to the starting position. Exhale while throwing your legs back.

5. Jumping with alternating legs . Hands clasped behind the head, elbows apart, body perpendicular to the ground, back straight. One leg, bent at the knee, is in front, the other is straightened and extended back. We alternate legs. Inhale when jumping, exhale when landing.

SET OF EXERCISES No. 11

to relax muscles and strengthen nervous system

1. Calming breathing

You need to relax your body as much as possible, sit down or even lie down. The exercise can be performed in the morning, after waking up. Especially if your sleep was restless.

You need to close your eyes and mentally run through all the muscles of the body. Particular attention should be paid to the facial muscles, since they are most often tense. Let your face become like a lifeless mask. Then you need to take a deep breath, starting to mentally pronounce the formula (“I…”). Then exhale slowly, ending the formula “…relaxing.” Afterwards you need to repeat the exercise, but with the formula “I... and... calm down.” U The exercise must be performed 4 to 6 times.

2. Relaxed breathing

Breathe calmly for about a couple of minutes. Pay attention to how you breathe. How the chest or stomach slowly rises and falls. How breathing becomes measured and calm.

3. Yawning

It is not in vain that nature 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 accumulated carbon dioxide. And tension in 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.

You need to close your eyes and open your mouth as wide as possible. Tighten your lower jaw so that it seems that its bottom is falling as low as possible. While yawning, you need to stretch properly, arching your back. A correctly performed exercise gives a positive impulse, relaxes muscles and calms you down.

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 whole secret is in breathing. Calm, even breathing practices can calm the nervous system and relax stiff body muscles. Therefore, perform the exercises slowly, paying attention to your breathing patterns.

You came home from work all nervous and frayed: you really want to relax and calm down, but you still need to cook dinner and do homework with the children. But I have no strength. Try our 10-minute complex. You will see, you will feel rested and restored. Sit on the floor with your right leg extended in front of you, and bend your left so that your foot lightly touches your right thigh. As you inhale, stretch your back, straighten your shoulders, exhale and, bending to the right, reach for your leg. Stay in this pose for 1.5 minutes. As you inhale, straighten up. Repeat everything on the other side. Without getting up from the floor, bend your knees and bring your feet together. Place your hands on the floor just behind your hips. As you inhale, straighten your back and open your shoulders. Inhale and exhale 8 times. Relax and draw your knees towards 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 your body down, touching your forehead to the floor. Place your hands near your feet, palms up. Stay in this pose, inhaling and exhaling 10 times. Lie on your back with your legs extended, arms at your sides, palms up. Inhaling and exhaling deeply, relax your entire body. Stay in the pose for 3-5 minutes.

SET OF EXERCISES No. 1

health-improving Hatha yoga

Vajrasana - Diamond Pose

This pose is the starting position for some Hatha yoga poses. Used to train breathing, concentration and contemplation. Activates digestive processes, develops elasticity of knee joints and ankle ligaments.

Performance technique.

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

Lower breathing

Shavasana

Shavasana - corpse pose. In this asana, a person lies motionless, like a corpse; his mind is calm and motionless. This conscious relaxation of body and mind relieves 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 a lesson 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 your body, palms up, legs closed and extended.

Performance technique .

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

2. Starting with the feet, we relax all the muscles, one by one focusing on the feet, legs, hips, stomach, arms, neck, head (consciously relax them completely). The body should be relaxed to such an extent that we do not feel it.

3. When all muscles relax, we don’t think about anything, i.e. We don’t connect ourselves to anything, we don’t hold back our thoughts, but we give them the opportunity to 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 relaxation and the first thought after our revival should be that we are completely resting while lying down without the slightest tension and that the very last muscle of our body is relaxed.

4. We pay attention to the heart and experience the deepest peace and relaxation, which brings us new strength.

Concentration of attention. Perform with slow breathing and thoughts concentrated on complete and complete rest.. Therapeutic effect. The nervous system receives complete peace. It has a beneficial effect on the heart and the circulatory system. Reduces

high blood pressure.

SET OF EXERCISES No. 2

health-improving Hatha yoga

Lower breathing

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

Starting position: Vajrasana pose. Exhale while drawing in your stomach; short pause while exhaling (1-2 seconds). Inhale, while the stomach moves forward.

2. Sushumna kari shaktivardhak

Sushumna kari shaktivardhak - exercise after waking up.

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

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

Performance technique. Make a stretching movement with your left foot (heel forward). Then relax it and perform the same stretching movement with your right leg and, finally, with both legs together. Do 5-10 stretches with each leg and 5 together.

Concentration. On the hip joints.

Therapeutic effect. Exercise normalizes blood circulation, has a beneficial effect on the sympathetic part of the autonomic nervous system, relieves lower back pain, and has a stretching effect on the spine, muscles of the back, neck, arms, and legs.

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

Performance technique.

1. Wrap your hands tightly around your legs at the ankles (press your feet together).

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

3. Lean back sharply and return to the starting position just as sharply and quickly.

4. Breathing is voluntary.

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

Therapeutic effect. Strengthens the spine and memory.

4.Shavasana

SET OF EXERCISES No. 3

health-improving Hatha yoga

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

Starting position: Vajrasana pose. Exhale while drawing in your stomach; short pause while exhaling (1-2 seconds). Inhale, while the stomach moves forward

Tadasana- mountain pose.

Tadasana means firm and straight like a mountain.

Initial position. -Stand straight, toes and heels together.

Technique: Straighten your chest, tighten your stomach, keep your arms free

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

min. Concentration of attention. At the waist.

Therapeutic effect. The asana allows you to establish control over your muscles and improves your posture. It is the starting position for performing other exercises and poses from a standing position.

3. Strike shaktivardhak

Shaktivardhak kick is an exercise to strengthen the abdominal muscles. Performance technique.

Option I

Get into Tadasana pose. With an exhalation, pull your stomach in as far as possible, then with an inhalation, push it forward as much as possible. At first, perform this exercise slowly, carefully monitoring the synchronization of breathing and movement. Gradually increase the speed and increase the number of exercises to 25.

Therapeutic effect. These exercises tone the abdominal organs and gastrointestinal tract, strengthen the abdominal muscles, help remove fat deposits, eliminate colic and other gastrointestinal diseases. Strengthens the solar plexus.

4. Exercise after waking up - 3 times.

5. Roller - 10 times.

6. Shavasana - 10 min.

7. Yoga mudra

Yoga is mudra. Mudra means "seal", "locking" or "control".

Initial position.

In Diamond Pose, place your hands behind your back and grab your right wrist with your left hand or place your palms together.

Performance technique.

Inhale the way of the yogis. Exhaling, we lean forward slowly until our head touches the floor. We remain in this position as long as we can stand without breathing. With a slow inhalation, we gradually straighten up and finish the exercise with a slow exhalation.

Concentration. On the solar plexus.

Therapeutic effect. Strengthens the lower back and abdominal muscles, has a beneficial effect on the abdominal organs.

SET OF EXERCISES No. 12

to develop back muscle strength

1. Raising the upper body from a lying position, exercise for the muscles of the lower back. Performed on a special two-support bench. IP: lying on a bench with support on your stomach, or rather on your hips, your legs are fixed on top of the second support of the bench, your arms are pressed to your chest, you hold your upper body horizontal to the floor. We lower our torso down, almost until our head touches the floor, return to a horizontal position and a little higher, bending slightly in the lower back, with a short delay at the top point.

Perform at a slow pace, 3-4 sets of 10-15 repetitions. The main purpose is to develop not strength, but endurance of the back stabilizer muscles, so 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 reliable (so as not to tip over) support for your feet.

2. Twisting - train 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 to chest. We raise the torso to the knees, but not all the way (there is no need to completely tear your lower back off 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, we lie down on the floor and put our feet on the bed.

3. Rise bent legs for the lower abdominals . It is performed on a special rack or gymnastic bars while 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 lift your legs bent at the knees rather than straight - this way there is less load on the lumbar spine. If there is no such rack in the hall, you can do it hanging on a wall bars.

5.Strength training (Monday, Thursday)

6.Warm up (bike 5 minutes, joint gymnastics and one exercise to develop stabilization skills).

7. Dumbbell bench press with an inclination angle of 30 degrees, 2 sets of 12 reps.

8. Traction upper block to the chest with a shoulder-width grip, do not bend in the lower back, 2x12.

9. Standing dumbbell flyes no heavier than 8 kg 2x12.

10 Biceps with dumbbells lying on incline bench 2x12.

11. French press lying down with 2 dumbbells, hammer grip 2x12.

12. Leg extension, do not lift your back from the backrest 2x12.

13. Leg curl 2x12.

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

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

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

SET OF EXERCISES No. 1

autogenic training

POSE “COACHMAN ON A DRESS”

This pose 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. The criterion for the suitability of furniture for practicing in the “driver on a droshky” position is the location of the seat and the hips of the person exercising in parallel floor (see Fig. 1).

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

In order to take the “coachman’s pose on a droshky”, you should:

a) sit on the edge of the seat so that the edge of the chair rests on the buttock folds;

b) spread your legs wide to relax the hip abductor muscles;

c) place your shins perpendicular to the floor; if after this there is still tension in the legs, move your 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) place your forearms on your hips so that your hands gently bend around your hips and do not touch; you should not rest your forearms on your thighs, since the pose is stable even without it (see p.d.);

g) close your eyes;

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

LYING POSE WITHOUT A PILLOW (“SAVASANA”)

a) lie on your back;

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

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

To the instructor. In a small group, control the adoption of a lying position. Explain that the difference in hand position depends on the position of the head (with or without a pillow) Divide the participants into pairs Have one practice in a lying position, and the other remove and then put the pillow under the head again. Participants will feel that changing the position of the head requires a change in position hands due to discomfort in the shoulder joints.

3. "CALM"

In a place suitable for AT, take one of the poses, relax, paying special attention to the “relaxation mask”, close your eyes. Breathe calmly, as if 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 instill in yourself any special peace of mind, passively focus on the one that you have at this time. Even if you are nine-tenths (9/10) tense, focus on one-tenth (1/10) relaxation.

Exercise only as much as you can do passively.

SET OF EXERCISES No. 1

for flat feet

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

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

3. I. p. - the same, legs together. Spread your toes apart and bring them together without lifting your feet off the floor. Repeat 10-20 times. The pace is average. Breathing is free.

4. I. p. - the same. Spread your heels and bring them together without lifting your feet off the floor. Repeat 10-20 times. The pace is average. Breathing is free.

5. I. p. - the same. Simultaneously raise the toe of your right foot and the heel of your left, then vice versa. Repeat 10-20 times. The pace is fast. Breathing is free.

6. I. p. - the same. Without lifting your feet from the floor, simultaneously spread your toes to the sides, then your heels and toes again, thus moving your 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 is a gymnastic or any other stick with a diameter of 5-8 cm. Roll the stick with your feet from toes to heels and back for 1 minute. When rolling, try to keep the stick pressed firmly 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, there is a stick under their arch. Spread your feet and bring them together, trying not to tear them off the stick. Repeat 10-20 times. The pace is average. Breathing is free.

9. I. p. - the same, a rubber ball under the feet. Roll the ball from toes to heels and back for 1 minute. When rolling the ball, try to keep your feet pressed tightly against the ball. The pace is average. Breathing is free.

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

11. I. p. - the same. Walking, sitting still, with fingers tucked - 20-30 s; with fingers tucked on the outer edge of the feet - 20-30 s; straightening your toes: walking on your heels for 15 s and on your 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 at the ankle joint clockwise and counterclockwise. Repeat 20 times in each direction. Do the same with the left foot, changing the position of the legs. The pace is average. Breathing is free.

13. I. p. - the same, arms down, feet on the floor. Take away thumbs legs to the side and return to i. n. Repeat 10 times. The pace is slow. Breathing is free.

14. I. p. - standing, arms down. Walking with your toes tucked - 0.5 min, walking with your toes tucked on the outer edge of the foot - 0.5 min, walking on the heels - 0.5 min, walking on the toes - 0.5 min, walking on the entire 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) with your right hand, lower your little toe down, with your left, raise your ring finger up, then vice versa. Work all your fingers in this way. Repeat 6 times; b) holding your heel with your left hand, raise and lower all your fingers with your right hand. Repeat 4-6 times; c) rub the sole and dorsum of the foot from toes to ankle joint- 0.5 min; d) with the fingers of both hands, knead and rub the bases of the toes from the side of the sole - 0.5 minutes, then knead and rub the heel - 0.5 minutes; e) massage the foot with a stroking technique with both hands on all sides from the toe to the ankle joint - 0.5 minutes; f) clasp your right leg in the ankle area with your hands and perform deep massaging strokes from the ankle to 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 groin area. Repeat each technique 10 times; h) with both hands, massage the leg on all sides from the ankle joint to the groin area using a stroking technique. Repeat 10 times. The same on the left leg.

Set of exercises No. 2

for flat feet

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

1. Knees and heels are connected, the right foot is strongly extended; bring the forefoot 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, changing legs.

I.P. - sitting on a chair:

3. Bend your toes.

4. Bringing the feet inward.

5. Circling with your feet inward.

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

7. Use your toes to grab and lift the pencil.

8. Use your toes to grab and lift the sponge.

9. Use your toes to pull up a thin mat.

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

11. Walk barefoot on sand (you can use a box half a meter by meter for sand) or a foam rubber mat (or with a large pile), bending your toes and resting on the outer edge of your foot.

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

13. Walking sideways on a log.

The exercises are performed barefoot, each 8-12 times.

Set of exercises No. 3

for flat feet

Set of exercises No. 4

for flat feet

1. Walking

a) on your toes, arms up

for 20-30 seconds.

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) - press your feet, walk outside stop, 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 - place 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 left - right, hands on the belt

6-8 times

b) lifting on toes with emphasis on the outer arch of the foot, hands on the belt

10-12 times

4. "Boat" - lying on your stomach, simultaneously raise your arms, head, legs and hold for up to 5-7 minutes 4-6 times as long as you can hold it

5. "Angle" - lying on your back, keep your legs at an angle of 45 degrees. up to 3-5 minutes., hands on head in lock

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 extension and reduction of the heels, without lifting the toes from the floor, hands behind the back

15-20 times

c) with tension, pull your socks toward 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 with the feet inward, outward, hands behind the back

10-12 times

f) grasping and lifting a pencil with your toes, hands behind your back

10-12 times

g) grabbing and lifting a small ball with your feet, knees straight, hands behind your back

6-8 times

h) throw 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, wrapping the foot around the ball, hands behind the back

10-15 times

Set of exercises No. 5

for flat feet

1.starting position - lying on your back

a) Alternately and simultaneously pulling back the toes of the feet.

b) Sliding movement of the foot of one leg along the shin of the other, covering the shins.

2. starting position - sitting

a) Feet parallel, legs bent. Simultaneous and alternate heel lifting.

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

c) Leg to leg. Circular movement of the foot.

d) Grabbing, lifting and moving pencils, buttons, bones and other small objects with your toes.

e) Rolling a small rubber ball with your foot.

f) Raise a rubber ball with straight legs.

Pull up a small light rug with your toes, trying to gather it into folds.

g) Feet shoulder-width apart, toes together.

h) Squeezing and unclenching the feet.

i) Rolling a stick with your feet.

3. starting position - standing

A. Feet parallel, hands on waist.

rise simultaneously and alternately on your toes;

also from heels to toes and back;

transition from heel to toe and back.

b. Squatting on your toes.

V. Squatting on your toes is easy.

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

This section of the site contains various sets of exercises and training programs for independent studies at home and in the gym.

What is a set of exercises?

A set of exercises (training program) is a sequence of several exercises. Exercises are performed according to special rules that determine the number of approaches, repetitions, weight, rest period between approaches, the speed of lifting and lowering the weight, and the frequency of training.

Exercises in complexes can be combined into various schemes - trisets, etc. A set of exercises should have restrictions on time, frequency of training per week, and division into muscle groups trained on different days (split).

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

Errors in complexes and training programs

For example, such a mistake in choosing a complex often occurs. A person needs to reduce the amount of fat. The trainer gives him a strength-building training program and makes him do cardio. However, a mass-gaining set of exercises does not help reduce body fat reserves. On the contrary, it promotes weight gain by definition. And even cardio classes are ineffective here. This person needs a set of exercises for relief, for example, circuit training.

You should not try to combine different goals in one complex. A common mistake is an attempt to simultaneously increase muscle volume and give them relief. These are two goals that are opposite in physiological mechanisms. You need to separate them in time, working first on the complex for muscle growth, and then, after a couple of months, on the complex for relief.

To independently compose complexes for yourself, you need quite a lot of experience and knowledge in the field of fitness and physiology. And it’s better if the complex is compiled for you by an experienced trainer. Cm. .

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

Before using any of the complexes, be sure to undergo a medical examination and discuss with your doctor the possibility of engaging in the chosen program.

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

If you have any questions about using the programs, ask them in the comments.

During the First World War armed forces The US commissioned Walter Camp to develop a set of exercises to maintain fighting shape, and he proposed the "daily dozen" - short, regular workouts that keep the body healthy and agile, but not exhausting.

Camp came up with this routine in part because existing exercises seemed too complicated and boring to him. Another reason was the already familiar idea that modern technologies are taking away from people the health and agility characteristic of our distant ancestors.

After the war, this set of exercises spread throughout the world. Brochures describing the “Daily Dozen” sold millions of copies, as did audio recordings with instructions. The Camp complex became known throughout the world.

What is the "daily dozen"

This is a simple workout that should be easy and fun. It develops flexibility, improves posture, muscle coordination, etc.

Camp argued that exercise has a positive effect on the functioning of internal organs, in particular the intestines, and also improves cognitive functions, improving brain function.

The Daily Dozen is suitable for any adult, but is especially useful for middle-aged people who experience some tightness in their bodies and sit most of the day.

Daily Dozen Exercises

Exercise 1. Arm circles

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

• Stand up straight, raise your arms straight to the sides at shoulder level, palms facing up.
• Slowly draw small circles with your hands about 15 centimeters in diameter. Most of the movement comes from the shoulders, tension is felt in the back of them.
• Perform five circles forward and five back.

Exercise 2. Bend over with hands behind head

Stretches the abdominal muscles, strengthens the back, improves posture.

• Stand up straight, put your hands behind your head.
• As you exhale, bend your body forward to 45 degrees, your neck in line with your back, and look at the floor in front of you.
• With an inhalation, straighten up and raise your head.
• Bend back slightly to feel the stretch in your abdominal muscles. The gaze is directed to the ceiling.
• Straighten up. The head remains raised.
• Repeat 10 times.

Exercise 3. Raising your arms

Develops shoulder strength and strengthens the arch of the foot.

• Stand up straight, raise your arms straight to the sides at shoulder level, palms facing down.
• With an inhalation, rise onto your tiptoes and raise your arms up 45 degrees.
• As you exhale, stand on your entire foot and lower your arms until they are parallel to the floor.
• Repeat 10 times.

Exercise 4. Deep bend to the side

Develops shoulder and waist muscles, stimulates the liver and intestines.

• Stand straight, raise your arms to the sides at shoulder level with your palms down - this is the starting position.
• Raise your left hand up, lower your right hand down along the body.
• Start tilting to the right from the hips, the right hand creeps along the leg to the knee, the left one twists around the head. At the extreme point, the left palm rests on or near the right ear.
• Slowly straighten up, turning your arms to the starting position.
• Perform a similar tilt in the other direction.
• Repeat 10 times.

Exercise 5. Twisting

Lifts and expands chest. Stretches the abdominal muscles.

• Stand up straight, inhale, bend your elbows, place your fists under your armpits.
• As you continue to inhale, move your shoulders back, bend your chest slightly, expanding your chest, lift your head up and look at the ceiling.

• Exhale, move your arms forward, then spread them to the sides.
• While holding your breath, bend forward until parallel to the floor, move your arms back.

• Straighten up and move your arms forward, and then spread them to the sides.
• Repeat 10 times.

Exercise 6. Squat on toes

Strengthens the arch of the foot, the muscles of the lower leg and back.

• Stand straight, feet shoulder-width apart, raise your arms to the sides at shoulder level, turn your palms down.
• Inhale and rise onto your toes.
• As you continue to inhale, lower yourself into a squat.
• As you exhale, rise up from the squat.
• Continuing to exhale, lower yourself onto your full foot.
• Repeat five times.

Exercise 7. Shoulder rotation

Strengthens shoulder muscles.

• Stand straight, inhale and raise your shoulders.
• As you continue to inhale, move your shoulders forward.
• Exhale and lower your shoulders.
• As you continue to exhale, move your shoulders back.
• Repeat ten times.

Exercise 8. Arm swing

Develops the muscles of the shoulders and chest.

• Stand up straight, cross your arms in front with your palms facing you.
• Raise your arms in a circle crosswise (the right palm outlines the circle on the left side, the left palm on the right), with your palms facing outward at the top.

• Lower your arms in a circle without crossing them (the right palm draws a circle on the right, and the left palm on the left).

• Repeat five times.
• Lower your arms, don't cross them. The palms are next to the hips.
• Raise your arms in a circle, turning your palms outward.
• Lower your arms crosswise, turning your palms towards you.
• Repeat five times.

Exercise 9. Head tilts

Strengthens the neck muscles and improves control over them.

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

Exercise 10. “Mill”

Develops flexibility of the back muscles.

• Stand straight, feet shoulder-width apart, raise your arms straight to the sides at shoulder level.
• Bend over, turning your body to the left and bending your right knee. Right hand touches the floor between the legs, the left one is extended upward. The head is turned to the ceiling, the gaze is directed to the left hand.
• Return to the starting position and repeat on the other side.
• Perform five times in each direction.

Exercise 11. Body bends

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

• Stand up straight, raise your arms above your head and interlace your fingers, turning your palms towards your head. The closer your hands are to your head, the more effective the exercise.
• Gently lean forward. The movement is controlled, without jerking or extreme bending.
• Lean to the right.
• Lean back.
• Lean to the left.
• Do five bends in each direction.

Exercise 12. “Wings”

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

• Stand straight, feet together, toes slightly turned outward, arms hanging freely along the body.
• As you inhale, raise your arms straight in front of you.
• Continuing to inhale, spread your arms to the sides.
• As you finish inhaling, raise your arms above your head, palms facing forward.
• As you exhale, bend over, place your arms behind your back and lift them up. The head is raised, the gaze is directed forward.
• Return to the starting position and repeat the exercise nine more times.

Because the exercises don't cause fatigue and don't require much time, Camp recommended doing them at least once every day, and ideally three times: morning, afternoon and evening.

Camp also advised supplementing your workouts with ten hours of outdoor exercise per week (a little less than an hour and a half a day) to maintain health and longevity.