They try to stimulate patients, even those who have undergone serious operations, to physical activity so that stagnant processes do not occur. Exercise complexes for health are necessarily developed taking into account the age and condition of the person, which is very important for the effectiveness of rehabilitation measures. Recreational physical exercises are also important for the prevention of all kinds of ailments.

The health-improving 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 exercises for improving the body are one of the most effective regulators of metabolism. Make yourself move! A person should walk at a brisk pace for at least 30 minutes a day, and preferably 1 hour. This is another important building block that you invest in your health.

The great physician Avicenna wrote that a person performing physical exercises wellness orientation, most often does not need any other methods of recovery. True, physical activity should be sufficient, but not excessive. Technological advances have significantly reduced physical activity modern man: sedentary work, many hours of "watch" at computers, passive rest at the TV lead to a significant metabolic disorder, 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 violated: a man - in the past a hunter, who fought with harsh Nature, has turned into a brood hen. Perhaps this explains the significantly shorter life expectancy of a modern man (compared to the average life expectancy of women). Therefore, the health value physical exercise hard to overestimate.

It is believed that for a successful fight against hypodynamia, it is enough to walk 4-5 km daily or replace walking with half an hour swimming, jogging or exercise complexes.

In addition, now there are a lot of health centers, all kinds of home massage are available, contrast showers, douches and wipes will bring undoubted benefits cold water... For a long time in Russia, a bath was used as a powerful cleansing and healing agent using various brooms, etc. You can also choose an affordable physiotherapy device or devices for home use, with which you can massage biologically active points, use the healing effect of a low-energy laser source or weak magnetic fields (scientists from Rostov-on-Don proved that with the help of weak magnetic fields it is possible to increase the general resistance of the body and significantly increase the effectiveness of treatment even for such serious diseases as malignant tumors; the results of these studies were formalized as a discovery) ... That is, there is a choice - every day we learn new things. Considering the health-improving effect of exercise on the body, you need to make the right decision - according to the principle "do no harm".

Without active image life, health exercises that create a sense of joy, any diet will be inadequate. If water, oxygen, carbon dioxide are the basis of bioenergetic processes, then movement is life itself. You can give credit to different schools physical education, but my experience, including that of those who worked with Olympic teams, shows that if you fulfill the proposed feasible complex not only for the elderly, but also for the sick, you will create the body that vitality that will contribute to longevity.

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

A complex of physical exercises of a health-improving orientation

For those who want to really be healthy, with a preventive purpose, the following, not very laborious, is useful daily complex health-improving physical exercises.

• Lying on your back, after waking up, learn to contract the muscles (straining and relaxing) both the whole body and its individual parts.
• Rub all parts of the body that can be reached, massage palms, fingers, ears, feet, on which organs of the whole body are projected. It is necessary to rub the skin surface of the whole body because there is a lymphatic system under it, which is responsible for collecting waste from cell activity and destroying pathogenic microflora.
• In the prone position, bend slightly one leg, the foot towards oneself, and with the other leg massage the bent leg from all sides, as if tearing off: the rise of the foot, fingers, sides, muscles of the lower leg, thighs on one side and the other. Do the same with the other leg. In the beginning, this health promotion exercise can be simplified: one foot moves along the inside of the other half bent leg, the knee of which is pressed against the floor. There is also a simultaneous massage inside legs, shins and thighs. This exercise cannot be performed with thrombophlebitis, varicose veins, trophic ulcers! While restoring this exercise for effective recovery blood supply lower limbs, you simultaneously prevent the development of many cardiovascular disorders and joint diseases.
• Lying. Connect the feet and move them towards you - away from you, try to press your knees to the floor.

These physical exercises from wellness system you exclude stagnation in the lower extremities, flat feet, coxarthrosis, osteoporosis, prevent the development of varicose veins, trophic disorders.

Physical exercise to maintain health and longevity (with video)

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

This wellness exercise eliminates stagnation in the pelvic region, prevents the development of osteochondrosis in all parts of the spine, normalizes the work of the entire gastrointestinal tract, eliminates the pathology of the excretory system and genitals, eliminates enuresis, prolapse of the rectum, vagina, improves blood, vein, lymph flow, sexual potency, eliminates swelling of the lower extremities. And, of course, such an exercise for health is the prevention of the formation of benign (adenomas, fibromas, cysts) and malignant tumors.

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

• Compression. Tighten your muscles as if to stop urination. Count to three slowly. Relax.
• Abbreviations. Tighten and relax your perineal muscles as quickly as possible.
• Ejection. Push in moderately, like stool or childbirth. This exercise, which is beneficial to your health, also causes tension in some of your abdominal muscles. You will also feel tension and relaxation in the anus.

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

The great thing about these exercises is that they can be done anywhere - no one will guess that you are working on your muscles.

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

Dance using twist elements: one leg with the heel makes a turn around the toe up to 180 ° while the pelvis is immobile.

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

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

Beneficial Exercise That Improves Human Health

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

Many of you live in multi-storey buildings and complain that it is difficult to climb the 2-5th floors without an elevator. How can we turn heaviness into joy? Having approached the first step, catch your breath, take a breath, exhale a little and walk as quickly as you can without breathing. You felt that you can no longer hold your breath, stop, breathe out (there is still a lot of air in your lungs), calm your breathing and go ahead. In the early days of performing these beneficial physical exercises for health, you will be bothered by shortness of breath, palpitations, and heaviness in your legs, but they will gradually disappear.

It is also necessary to go down like this - "without breathing", because in this case other muscles work: those who have gone to the mountains know that it is easier to ascend than to descend.

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

When you come home, take a contrast shower and praise yourself: what a fine fellow you are. Our organism is amazingly arranged, in which enormous possibilities are laid, in particular, in the same respiratory system.

A set of physical exercises that promotes health

Currently, the main causes of disability are not cardiovascular diseases or oncology, but diseases of the spine: 2/3 of the lumbar spine and 1/3 of the cervical spine. Reasons for malfunction spinal column quite a lot, but the main thing, of course, is the limitation of mobility, starting from childhood: sitting, 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 kind of health-promoting physical exercise will help strengthen the spine?

• The first is not to sit still: spread your legs, raise your socks, then your heels, bend forward and backward, using the support to put your knees above the pelvis. You need to know that in sitting position intervertebral discs are under much more 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 exercise is good for your health when sitting for a long time. Resting your hands on the edge of the chair, the armrests of the chairs, you need to raise a little: 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 sleeping, which leads to a sharp increase in the load on lumbar spine, and even when you kind of twist the upper section in relation to the lower body. Standing up suddenly is also fraught with loss of consciousness from moving blood away from the head, especially in patients with cardiovascular disorders. After sleeping, you need to stretch, strain, then relax your body, lie on your side slowly, sit sideways, and then get up. Previously, it is better to pull one, and then two knees to the chest, straighten your legs: bend your knees and pull them to your buttocks, put them to the left, to the right, while turning your head in the opposite direction. Of course, this should become part of your daily habit, otherwise there will be no effect.

Wellness Exercise System

Squats are a very good and perhaps the most effective physical exercise for human health. Grasping the rack (in sports hall), in the apartment - by the door handles, in nature - by the tree, put your legs as close as possible to the support and squat, tilting the body back on straight arms, gradually increasing the depth of movement, up to squatting almost to the ground. It is the safest physical exercise for health promotion and promotes the activation of all muscles in the body and joints. It gives a powerful therapeutic and prophylactic effect, including in the work of capillaries, which are more than 60% in the lower part of the body, thereby getting rid of heart diseases (coronary artery disease, hyper-, hypotension), intestines, joints (coxarthrosis, arthrosis), etc. You should, in accordance with your age, 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 the vessels fail not from physical activity, requiring constant tension, tone, and from the progressive process of connective tissue degeneration of vascular tissues. A set of physical exercises for health promotion, gradually becoming more complex to your individual physiological norm, strengthens the muscles, joints, increases the general tone of the body, enhances metabolic processes, leads to less slagging of the body, and so on. The rate is determined by nasal breathing (if it is excessive, then mouth breathing is included). With a certain training, these exercises should be performed with an increase in the 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 done 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 periodicity, gradual increase in loads will allow you to feel the mobility of the spine, joints in 2-3 months, and with this the appearance of vigor, lightness, strength.

If you are not feeling well, push yourself over and get some exercise. Because, as already mentioned, one of the important reasons aggravating the development of diseases is limitation of movement, rest, recommended by doctors to patients during illness while taking chemical drugs.

Don't forget about the health benefits of exercise: how weaker muscles, the harder a person endures stressful situations. A state of depression, for example, can negatively affect the subscapularis muscles, and they have an energetic connection with the meridian of the heart and through it with the heart itself. This is why when you walk or sit with your shoulders down, even if the muscles themselves are not developed, heart problems arise.

The more the training of the capillaries, another "peripheral heart", the more the load on the heart decreases, the blood supply to all organs, including the musculoskeletal system, improves, the sooner their functions are restored. In this case, age does not play any role, again, only gradualness and consistency in increasing the loads are 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.

Respiratory gymnastics as a way to improve the body

We must not forget about breathing exercises as a way to improve the body. The p53 gene is able to activate in light conditions hypoxia experienced by a person. This explains the fact that people living in the mountains and feeling a constant effect on the body of hypoxia due to thin air, less likely to develop cancer and are ahead of other regions in terms of life expectancy. Based on these observations, doctors have developed special training aimed at artificially controlled breath holding. These exercises help to improve health and serve as a good prevention of cancer, as well as many other diseases.

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

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

When a person feels very strong hypoxia, the exercise should be finished. This exercise of breathing exercises for improving the body 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. Maximum healing effect will provide a combination of the method of stepwise breathing with a buckwheat diet, which is also associated with the activation of the p53 gene inhibited by cancer.

You need to breathe with your stomach, which ensures the work of the lymphatic "heart" - the diaphragm, which contributes not only to pumping fluid from the bottom up, but also to massage everyone internal organs abdominal and thoracic region. This should be done like this: quickly and easily breathe in with your stomach (you can deeply) and, slowly pulling the navel towards the spine, exhale. The longer you do this, the better.

Ecology of health and beauty: This versatile complex includes exercises for all muscle groups. It will suit both beginners ...

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

Combine this charging with stretch for different muscles and do it daily.

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

It is advisable to supplement the complex aerobic exercise which are useful for of cardio-vascular system and increase muscle tone. Choose an activity you like:

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

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

Finish the exercise with a simple 5-minute stretch for all muscle groups.

Exercise recommendations:

• Do not exercise on a full stomach.
• For classes select a flat, firm, horizontal surface(floor is best), if necessary, place a blanket or rug on top. Make sure the surface is not cold or slippery.
• Before starting the exercises, be sure to warm up your muscles with a little warm-up for 3-5 minutes. You can work out on the cardio machine at the lowest speed (weak level). This will help prepare the muscles for work, avoid sprains and injuries.
• Maintain the correct posture- this will increase the effectiveness of the exercise.
• Each exercise do it in a measured and diligent manner.
• Repeat each exercise 8-10 times. If it's hard to get used to, reduce the number of repetitions.
• Start with one set - one exercise cycle with 8-10 reps. Over time, increase the number of approaches to 2, and then to 3, as the strength and endurance of the muscles increase. The break between sets should be short (no more than 30 seconds).
• Stretch all muscles after training. to help avoid pain and increase flexibility.

A set of exercises

Warm up

• Start with circular swings with your arms, after twenty seconds begin to march in place, gradually increasing your speed, raising your knees higher and waving your arms more strongly. Do it for two minutes.
• Spread your legs and place your hands on your hips. Rotate your hips clockwise and then counterclockwise for a minute.

Squats

Starting position: standing, feet shoulder-width apart.

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

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

Swing your legs

Exercise for the hips and buttocks

Starting position: standing, feet shoulder-width apart, right hand on the hip. Place your left hand on a table or the back of a chair if desired.

Performance: take your right leg forward, touching the extended toe of the floor. Do wide circular motion right foot: forward / to the side / back / to the starting position. The toe touches the floor lightly. Do 8-10 reps with your right leg, then swing your left leg.

Complicated option: increase the load by wrapping elastic bandages around your ankles.

Side bends

Exercise for oblique mice back and abdomen

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

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

Complicated option: gradually increase the weight of the dumbbell.

Straight twist

Exercise for the rectus abdominis muscle

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

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

Reverse twisting

Exercise for transverse muscle belly

Starting position:

Performance: while inhaling, contract the abdominal muscles from the navel to the pubic bone. As you exhale, sharply pull your hips towards your chest, continuing to tighten your muscles. Return slowly to the starting position.

Complicated option: Raise your shoulders slightly so that they touch your knees each time.

Lateral twisting

Exercise for oblique mouse abdomen and waist

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

Performance: as you exhale, lift your right shoulder off the floor and pull your elbow to your left knee. Make sure your buttocks are in contact with the floor. Return slowly to the starting position. After doing 8-10 reps with the right shoulder lifted, do the left shoulder reps.

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

Basket

Exercise for the lower back

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

Performance: exhaling, slowly raise your head and neck. Look at the floor. The palms should move slightly downward. Return slowly to the starting position.

Complicated option: change the starting position: the right arm is extended forward, the left is bent, the hand is under the head. Raise your outstretched arm at the same time as lifting your head and neck. Do 8-10 reps for each hand.

Push ups

Exercise for the mouse chest and shoulders

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

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

Complicated option: do the exercise with your arms and shoulders forward, your ankles crossed, and your legs straight. Exercise caution with sore joints. published

Do you prefer exercise at home? Doubt about their effectiveness? So with the right approach even at home, you can exercise quite effectively. We will tell you about this! The proposed exercises can be performed both at home and in the gym.

However, with regard to this training, physical exercises involve the use of special equipment:

• skipping rope
• horizontal bar (regular crossbar)
• bars for push-ups, and if at home, then replace them with a pair of chairs with high backs
• a pair of dumbbells (you can take weights)

Exercise at home in the proposed program includes ten workouts, which must be completed in a circle twice. The duration of the program is 80-100 days. You should train on it once every 4-5 days, the rest of the time - your full rest for recovery.

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

Nutrition

As with any exercise with a goal, you should eat 4-6 times throughout the day, not including light snacks and meals. sports nutrition... As for products, give preference to protein and cereals. You need to drink at least two liters of water every day.

Recreation

As for rest between sets and exercises. you should rest for one and a half to two minutes, no more, but so that a new approach or exercise can be performed with renewed vigor.

Exercise at home

First workout

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

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

• Push-up for triceps from two benches (chairs). 4 sets with maximum repetitions.

• Alternating forward lunges. In this case, hands on the belt. Perform maximum reps in two sets.

Second workout

• General warm-up, 5 push-ups from the floor, 5 squats (this is one circle lasting 3 minutes).

• Bodyweight squat. Perform 4 sets of maximum reps.
• Hanging leg raises. Perform maximum reps in 2 sets.

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

Third workout

• Pulling to the chest on the bar. 7 sets of 4-8-12-max-12-8-4 reps
• Push-ups from the floor. Perform a maximum of 4 reps.
• Jump Squat Perform maximum reps in 2 sets.

At the end of the workout, cool down. Hang on the bar for 5 minutes.

Fourth workout

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

• Dips on the uneven bars. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.

• Alternating hanging with one hand on the bar for 4 attempts.
• Raising arms and legs from a lying position. 3 sets of maximum reps.

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

Fifth workout

• General warm-up (side bends, back and forth) - 5 minutes.
• Pulling up on the bar. 7 sets of 4-8-12-max-12-8-4 reps.

• Dips on the uneven bars. Perform maximum reps in 2 sets.

• Alternating lunges with feet forward, hands on the waist. Perform 4 sets of maximum reps.
• Raising the body from a lying position. Perform 3 sets of maximum reps.

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

Sixth workout

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

• Hanging leg raises. Do as many reps as possible in 1 set.

Stretch for 5 minutes at the end of your workout.

Seventh workout

• General warm-up, 5 push-ups + 5 squats (this is one circle and so on for 5 minutes).
• Pulling up for biceps. 10 sets of 2-4-6-8-10-12- maximum 12-8-4 reps.

• Push-ups on the uneven bars. 4 sets 4-8-12- maximum reps.

At the end, hitch - hang on the bar for 5 minutes.

Eighth workout

• General warm-up, side bends, forward. Perform 5 minutes.
• Push-ups from the floor. Perform maximum reps in 2 sets.

• Squats, hands on the back of the head. Perform maximum reps in 2 sets.
• Alternating hanging on the bar on one hand. 2 approaches each.
• Lifting the torso while lying. Perform maximum reps in 2 sets.

Ninth training

• Pulling up on the bar. Sets: 5, reps: 10-12.

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

5 minute cool down at the end of your workout - relax, move.

Tenth workout

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

• The simultaneous lifting of the arms and legs while lying. 5 sets of maximum reps.

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

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

Train!

COMPLEX OF EXERCISES № 1

1. I.P. standing up straight.

Lower your arms along the body, then, pulling them back, bring them into a "lock". After that, do springy movements while arching your back.

Repeat 8-10 p.

2. I. P. on his knees.

Get on all fours, forming a rectangular gate with your body, the distance between your arms and between your legs is the same. Swing as you inhale, first right hand and left foot, then I.P., after - change the leg and arm. Play 8-10 р.

3. I.P. lying on your back.

Leaning on a full foot, bend your knees slightly apart. Bend your arms at the elbows and press yourself to the floor.

Movements should not be fast, one after another in a row - 5 r.

4. I.P. lying on your back.

Accept I.P. 3rd exercise.

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

5. I.P. sitting.

Sit on the floor with your legs straight in front of you, bringing them together. Place your hands behind. 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 I.P. Repetition 8 p.

6. I.P. lying on your stomach.

Lie face down, with your elbows slightly bent, palms on the floor, placing them shoulder-width apart. Straighten your arms, pull up upper part torso, making a back bend, while throwing the head up a little. After 3-5 sec. descend into I.P. Repeat 8 p.

7. I.P. standing against the wall.

Stand facing the wall, and leaning your palms against it. Then, without looking up from the wall, try to bend back as far as you can maintain your balance. Holding in 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 whole body, as tightly as possible. When doing this, stand upright. Keep the position for 8-10 seconds. Repeat 5-7 p.

9. I.P. standing up straight.

Take a gymnastic pole and, standing up straight, press it against your back, so that its upper end touches the back of the head, and the lower edge is pressed against the buttocks. In this position, make the following movements in turn: a) sit down; b) stand in I.P .;

Then tilt one by one - forward, right, left. In between slopes, return to I.P. Go through the whole process 4-7 r.

10. I.P. standing.

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

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, putting your right leg forward a little, first, then stand in I.P., followed by the other leg, in I.P. Squat 6-8 p.

12. I.P. standing.

Set a book on your head, putting your hands on the belt, do squats, return to I.P. after each time. Do 10 p.

13. I.P. standing against the wall.

Leaning your back against the wall, rest your palms on it. Then, in turn, raise your legs to your chest, bent at the knees. Repeat 10 p.

14. I.P. hanging.

Hook on the bar with both hands and, bringing your legs together, make swinging movements in different directions, like a pendulum. Repeat 18 p. (9 p. in each direction).

15. I. P. hanging.

Hanging on the horizontal bar with both hands, rotate your body in a circular motion. First one way, then the other. With your legs together, keep straight. Make turns as much as possible.

16. I. P. on his knees.

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

Beautiful posture inspires confidence in a person, tells you that he is working on himself. A straight back creates magic in communication. We get taller, slimmer, shoulders rise. The most important thing is that we become bolder, more confident in ourselves.

COMPLEX OF EXERCISES № 2

to form the consolidation of correct posture

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

2. Hands to the sides, palms up; jerking hands back.

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

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

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

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

7 Starting position - lying on your stomach, bend your arms at the elbows, palms rest on the floor at shoulder level. Raise your upper body by straightening your arms, arching your spine and tilting your head back a little. Hold this position for a short time, and then take the starting position. Repeat the exercise 8-10 times

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

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

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

9. Starting position - lying on your stomach, spread your legs hip-width apart, clasp your palms "in the lock" and put them under your head, resting your forehead against them.

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

Important note: during the exercise, try to keep one line from the back of the head to the coccyx, while stretching forward.

10. Starting position - lying on your stomach, take the so-called "star" position: spread your arms and legs to the sides, while your arms are extended forward.

On the count of "one" - "two" raise your arms and legs up, concentrating not on raising your arms and legs, but on stretching them in opposite directions. On the count of "three" - "four" slowly lower your arms and legs. We do not raise our head during the exercise, we look at the floor. Repeat 8-10 times.

11. Starting position - lying on your stomach, hands are pressed to the body, legs are closed.

On the count of "one" - "two" we raise our legs up, we also raise our arms pressed to the body in such a way that they form one line with the legs. We accept the so-called "arrow" position, while looking at the floor. On the count of "three" - "four" we relax. Do it 8-10 times.

12. Starting position - sitting on a chair.

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

COMPLEX OF EXERCISES № 3

to form the consolidation of correct posture

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

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

3. Standing, legs apart, arms to shoulders. Tilts the body forward, back straight - exhale; return to the PI - inhalation (4–5 times).

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

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

6. Standing with a stick in hand. Raising the stick forward upwards - inhale; when returning to the PI - exhalation (4–5 times).

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

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

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

10. Standing, hands in front of chest. Dilution of hands to the sides - inhale; mixing - repeat exhalation 3-4 times.

COMPLEX OF EXERCISES № 4

1. Stretching the knee extensor muscles 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. Stop right leg pull on yourself. 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 straight ahead. While tilting, keep your pelvis 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 are stretched out in front of you, the feet are pulled towards ourselves, the back is straight. We bend the right leg, wrap our hands around the ankle joint. We stretch the leg at the knee and pull it towards us. We do not lose an even position of the back.

3. Stretching the muscles that extend the leg at the knee, in the supine position (semitendinosus muscles)

Lie on your back with one foot on the floor and pull the other up. Grasp your leg with your hands and pull it towards you as close as possible. Be careful not to bend your knee.

4. Stretching the muscles that straighten and rotate the hip ( gluteal muscles) and semitendinos

Lie on your back, bend your left leg, placing your foot on the floor. Place your right ankle just above your right knee. Then we stretch the left leg at the knee, grasp the lower leg with our hands and gently pull the leg towards us. Keep your neck and back of your head relaxed. Reach slowly and carefully as this stretch loads the sciatic nerve.

5. Stretching the muscles that bend the leg in hip joint and extending it at the knee, in a standing position on one leg (quadriceps and hip flexor)

In a standing position, we transfer the weight of the body to the left leg, bend the right leg at the knee, grab the foot with our hands and pull the heel of the right leg to the buttock. Keep your knees together. Support left foot looks ahead. At the same time, we move the pelvis forward. By doing this exercise, do not use excessive force so as not to injure the knee joint.

COMPLEX OF EXERCISES № 5

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

1. BUTTERFLY ... Stretching the adductors of the leg (inner thighs) and groin while sitting.

Sit on the floor. Bend your knees and open them to the sides. Connect your feet with the soles together and fix them with your hands. As you inhale, pull your knees to the floor, as you exhale, relax your legs, but at the same time imagine how your knees sank even lower. Hold the position for 30s.

As you inhale, lift your arms up through the sides, while exhaling, gently bend forward, starting from the hips. Tighten your abdominal muscles slightly. Lean with your back straight, keep your lower back straight, stretch your chest towards your legs.

2. FROG ... Stretching the adductors of the leg (inner thighs) and groin 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 push your pelvis forward, lower your forearms to the floor. Fix the position for 30s.

Then gently push the pelvis back, buttocks stretch in the direction of the heels. Stay in this position for 30s.

3. Stretching the muscles , adducting the leg, and muscles flexing the leg in the knee (back of the thigh, popliteal ligaments), in a sitting position.

Sit, stretch your right leg forward, pull your foot towards you. Bring your left leg to the side, bend at the knee at a right angle and shorten the foot. Check the correct position - the left thigh is at right angles to the right leg, the left lower leg is at right angles to the thigh, and the foot is at right angles to the lower leg. Try to lower the two ischial tubercles to the floor to align the line of the pelvis. Lean with your back straight to your right leg and grasp your foot (or the extreme point you reach) with your left hand. We fix the position for 30s.

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

Repeat the exercise on the other leg.

4. SPOTLING ... Stretching the adductors of the leg (inner thighs) and groin while lying down.

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

5. PREPARATION FOR CROSS TWINE .

Get on your knees, extend your right leg to the side so that the front of the leg is looking forward and the inside is at the floor. Stretch your arms out to the sides. Take a deep breath and as you exhale, we lower our hands to the floor on the 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

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

COMPLEX OF EXERCISES № 6

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

1 Stretching the muscles that adduce the arm, extend the arm in the shoulder joint and extend the shoulder joints (deltoid muscle, left broadest muscle back, left triceps and left rhomboid muscle)

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

2 Stretching the muscles that rotate the scapula

Stand up straight and in a comfortable position with feet shoulder-width apart. Bend your right arm at the elbow and press the back of your hand against your thigh. With the fingers of your left hand, grasp 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 adduce the arm, lift and reduce the shoulder joints (right triceps, right latissimus dorsi, deltoid).

Stand up straight and in a comfortable position with feet shoulder-width apart. Keeping your neck and head straight, gently place your right elbow behind your head as shown in the photo. To relieve tension in your neck muscles, do not tilt your head forward. For a deeper stretch, tilt your torso to the left.

4. Stretching the muscles that flex the arm in the shoulder joint and lower the shoulder joint (large pectoral muscle, front beam deltoid muscle, biceps).

Stand up straight and in a comfortable position with feet shoulder-width apart. As you inhale, lift your hands up through the sides, clasp your palms into the lock and turn them towards the ceiling. As you exhale, lengthen with your palms and crown up, pull your shoulders down from your ears, and your neck is long. Feel the right and left sides stretch out behind your hands. Then, as you exhale, take your arms as far as possible behind your head, opening your chest and shoulders. Make sure that there is no excessive deflection in the lower back.

COMPLEX OF EXERCISES № 7

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

1. Cat .Stand on all fours with your back straight, palms under your shoulders, knees under your hips. As you exhale, start moving from the tailbone - we lower it down, rounding the lower back, the lower back and chest reach up and the crown drops 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 the navel, tighten 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.

While inhaling, start moving from the tailbone again - lift it up, lower the stomach and lower ribs to the floor, lift the crown up, stretch the sternum and chin forward and up. Now stretch the front of the spine. In this position, we transfer the body weight more to the arms, the stomach is tucked up, we try to bend in the thoracic spine.

We continue to make a continuous wave with the spine, each time the movement is set by the tailbone. Remember, while inhaling, we bend, while exhaling, we round up. We start with 6 times, over time you can increase the number of waves.

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

These two exercises "cat" and "cat with rotation" will improve the mobility of the spine, elasticity of the back muscles, improve blood circulation in the lumbar-sacral region, eliminate body fat... They are especially useful for women's health, during pregnancy, 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 to an upright position, then pull your toes towards you, extending your heels towards the ceiling. We gently lower our legs behind our head, put our toes in the palm of our hand. Pull the knees up from the face, with the feet and hands, stretch forward, with the navel and lower back back. Try to breathe calmly and naturally. Stay in this position for 60 seconds, gradually increase the time.

Unless you have a lot of natural flexibility, you shouldn't try plowing straight away. Skip the last phase of the exercise for a while. Lie with your head against the wall at some distance from it (the distance increases in proportion to your height). Take an inverted pose, lift your legs up and touch the wall with your fingers, walk down the wall, stepping your fingers lower and lower. Be careful not to lower your legs below the flexibility of your spine.

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

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

APPENDIX TO THE COMPLEX OF EXERCISES No. 7

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

COMPLEX OF EXERCISES № 8

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

Contraindications for performing exercises for spinal rotation: herniated intervertebral discs (you cannot perform hard twisting while sitting and standing), osteoporosis, osteochondrosis in the later stages, cholelithiasis, urolithiasis, pregnancy, hepatitis, purulent inflammation of the small pelvis, abdominal cavity, neck, chest... With intervertebral hernias, only twists are allowed in the supine position.

1. Twisting while lying down

Lie flat on your back, arms spread apart. Raise your legs up and bend 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, return to a position flat on your back. Do the same on the other side. Repeat this exercise 8 times. Recommended for hernias and protrusions.

2. Twisting while lying down

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

3 ... Twisting while sitting

From the kneeling position, lower the pelvis to the right, while the shins remain on the left. Feel the two bones hitting the floor. Stretch upward behind the crown, try to keep the spine in an even 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. Rotate your chest and stomach to the left. Place your right hand on the floor and your left on your thigh. Hold this position for 30 seconds. Repeat the exercise on the other side.

4. Twisting while sitting

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

COMPLEX OF EXERCISES № 9

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

1. Get on all fours. The back is straight from the coccyx to the crown. The palms are positioned clearly under shoulder joints, knees - under the hips, the stomach is tucked up. In this position, we bring the shoulder blades to the center, while the arms remain extended all the time. We perform this exercise 12-15 times.

2. Starting position - standing on all fours. On inhalation, we direct the crown and tailbone upward, bend (we try to make more deflection in the thoracic region), as we exhale, we round the back, direct the tailbone and crown to the floor, pull the stomach in, press the chin to the chest, direct our gaze to the navel. We perform this exercise 12-15 times.

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

4. Starting position - standing on all fours, put your right hand on the sacrum, fingers towards the buttocks, shoulders parallel to the floor. On inhalation, we twist towards the right shoulder, raise our gaze upward, the shoulder blade approaches the buttock, on exhalation we lower the shoulder to its original position. We perform this exercise 12 times with each side.

5. Complicated version of exercise number 4. As we inhale, we twist to the right and stretch our right hand clearly up. You should get one straight line from the hands, while the pelvis remains motionless. As you exhale, lower your right hand down and put it under the left armpit. While inhaling, we again stretch our hand up and curl up behind it. We repeat this exercise in both directions 12 times.

6. Sit in a half split - left stretched back, right bent. Now place your right heel towards your left thigh. Ideally, the left ilium should rest on the right heel. Lower your forearms to the floor with your back straight. As we inhale, we stretch our left hand up and curl to the left, as we exhale, we lower our hand to the floor, on the next inhale we raise our right hand and curl to the right, as we exhale we lower our hand. We continue this exercise in dynamics 12 times for each arm, then change legs.

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

APPENDIX TO THE COMPLEX OF EXERCISES No. 9

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

COMPLEX OF EXERCISES № 9

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

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

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

Stand with your feet slightly wider than together, feet and knees parallel to each other. Bend your knees lightly, relaxing your body and arms, and go down with a round back. Stay tilted, feeling a comfortable stretch. Try to remember the level you leaned to. With a round back we unwind upward, the legs remain in bent position, feet and knees parallel. Stay in this position for 15-20 seconds. In this position, they tense quadriceps and the hip extensors relax. Again, through relaxation, go into a slope. Repeat this exercise several times. Observe how each time your amplitude increases a little.

2. Butterfly ... Stretching the adductors of the leg and groin area

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

3. Stretching the muscles , straightening the hip and semitendinos.

Lie on your left side, bend your right leg, take it back, grab your foot with your right hand. We are trying to straighten our right leg, while the hand resists. Hold static voltage for 4-5 seconds. Relax. Then we bring the right leg forward and stretch it above the floor, take the foot over, with our hand we hold the leg by the foot or lower leg. Stay in this position for 15-20 seconds.

4. Stretching the muscles , straightening and rotating the hip and semitendinos.

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, move the right knee to the side. Grasp the left shin with your hands and pull your legs slightly towards you. Now try to stretch your left leg, and your arms resist. Hold static voltage for 4-5 seconds. Relax. Now, with the help of our hands, we pull the left knee towards the chest. Stay in this position

COMPLEX OF EXERCISES № 10

to develop back endurance

1. Pull-ups. Nothing new, the body is stretched into a string, legs together, pulling up on two hands, at the top point the chin is above the bar. Inhale is done when moving down, exhale when moving up.

2. Push ups. Also, everything was taught at school. Legs together, keep your back straight (no bending). Down - inhale, up - exhale.

3. Swinging the press ... From lying position on the back, we bend at the lower back, raise the body and reach the knees with our chin. Hands locked behind the head, elbows apart. Inhale during extension, exhale, respectively, when lifting the body. If there is no one to hold your legs, you can fasten yourself with some kind of belt to the bench.

4. Throwing out legs ... Both palms are on the ground, the body is in a state of full sitting. The legs are thrown back, with the back flexing, then we return to the starting position. The exhalation is carried out when the legs are thrown back.

5. Jumping with change of legs ... Hands locked 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 change legs alternately. Inhale is made when jumping, exhale when landing.

COMPLEX OF EXERCISES № 11

to relax muscles and strengthen nervous system

1. Calming breath

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

You need to close your eyes, mentally run through all the muscles of the body. Particular attention should be paid to the muscles of the face, as they are most often tense. Let the face become like a lifeless mask. Then you need to take a deep breath, beginning to mentally pronounce the formula ("I ..."). Then exhale slowly, completing the "... relax" formula. Then you need to repeat the exercise, but with the formula "I ... and ... calm down." Have the exercise must be performed 4 to 6 times.

2. Relaxed breathing

Breathe calmly for about a couple of minutes. Pay attention to how the breathing is done. Like the chest or stomach slowly rise and fall. How the breathing becomes measured and calm.

3. Yawning

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

You need to close your eyes and open your mouth as wide as possible. Tighten your lower jaw so that the bottom seems to sink as low as possible. When yawning, you need to stretch properly, bending in your back. Exercise done correctly gives a positive boost, relaxes muscles, and soothes.

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 tense muscles in the body. Therefore, do the exercises slowly, paying attention to the shadow of the breath.

You came running home from work all nervous and exhausted: you so want to relax and calm down, but you still need to cook dinner, do homework with the children. But there is no strength. Take advantage of our 10-minute complex. You will see, you will feel refreshed and recovered. Sit on the floor with your right leg extended in front of you, and bend your left so that the foot lightly touches the right thigh. While inhaling, stretch your back, straighten your shoulders, exhale and, bending to the right, stretch towards your leg. Hold this position for 1.5 minutes. As you inhale, straighten up. Repeat everything on the other side. Without getting up from the floor, bend your knees, connect your feet together. Place your hands on the floor just behind your hips. While inhaling, straighten your back, unfold your shoulders. Breathe in and out 8 times. Relax and bring your knees up to your chest. Do it 4 times. Get on your knees with your hands on the floor, then sit with your buttocks on your heels. Lower the top of the body down, touching the floor with your forehead. Place your hands near your feet, palms up. Remain in this position, inhaling and exhaling 10 times. Lie on your back with your legs extended, arms at the sides, palms up. Breathing in and out deeply, relax your entire body. Hold the pose for 3-5 minutes.

COMPLEX OF EXERCISES № 1

healthy Hatha yoga

Vajrasana - diamond pose

This pose is the starting position for some of the Hatha Yoga poses. It is used to train breathing, concentration and contemplation. It activates the digestive processes, develops elasticity of the knee joints and ankle ligaments.

Execution technique.

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

Lower breathing

Shavasana

Shavasana is the pose of a corpse. In this asana, a person lies motionless like a corpse; his mind is calm and motionless. This conscious relaxation of the body and mind releases all tension and re-energizes both the mind and the body. This process is similar to recharging a battery.

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

Starting position - Lying on your back, hands along the body, palms up, legs closed and extended.

Technique of execution .

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

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

3. When all muscles relax, we do not think about anything, ie. do not bind ourselves to anything, do not hold back our thoughts, but 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 run out. 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 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 that brings us new strength.

Concentration of attention. Perform with slow breathing and thoughts focused on total and perfect rest. Therapeutic effect. The nervous system gets complete rest. It has a beneficial effect on the heart and the circulatory system. Reduces

high blood pressure.

COMPLEX OF EXERCISES № 2

healthy Hatha yoga

Lower breathing

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

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

2.Sushumna kari shaktivardhak

Sushumna kari shaktivardhak - exercise after awakening.

It is performed after waking up, in bed, and is also performed on a rug as part of a set of exercises.

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

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

Concentration of attention. On the hip joints.

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

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

Execution technique.

1. Hands tightly grasp the legs at the ankles (press the feet together).

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

3. Abruptly lean back on your back and just as abruptly and quickly return to the starting position.

4. Breathing is arbitrary.

5. Perform the exercise 5 to 10 times, counting backward and forward rolls at a time.

Therapeutic effect Strengthens the spine, memory.

4.Savasana

COMPLEX OF EXERCISES № 3

healthy Hatha yoga

Lower breathing - 2-3 minutes Used to prepare for full yoga breathing. In this exercise, the diaphragm massages the internal organs.

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

Tadasana- mountain pose.

Tadasana means hard and straight like a mountain.

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

Technique of execution: straighten the chest, tighten the abdomen, arms freely

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

min. Concentration of attention. At the waist.

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

3. Shaktivardhak strike

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

Option I

Take the pose of Tadasan. With an exhalation, draw in the stomach as far as possible, then with an inhalation push it forward as far as possible. Perform this exercise slowly at first, carefully monitoring the synchronization of breathing and movement. Gradually increase the speed and bring the number of exercises to 25.

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

4. Exercise after waking up - 3 times.

5. Movie - 10 times.

6. Shavasana - 10 minutes.

7. Yoga mudra

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

Starting position.

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

Execution technique.

Breathe in the way of the yogis. With an exhalation, we bend slowly forward until our head touches the floor. We stay in this position as long as we can withstand without breathing. With a slow inhalation, we gradually straighten and finish the exercise with a slow exhalation.

Concentration of attention. On the solar plexus.

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

COMPLEX OF EXERCISES № 12

on the development of back muscle strength

1. Raising the upper body from a prone position, exercise for the muscles of the lower back. It is performed on a special two-support bench. IP: lying on a bench with support on the stomach, or rather on the hips, legs are fixed on top by the second support of the bench, hands are pressed to the chest, the upper body is held horizontally to the floor. We lower the body down, almost until the head touches the floor, return to a horizontal position and slightly higher, slightly bending in the lower back, with a short delay at the top point.

We perform at a slow pace, 3-4 sets of 10-15 repetitions. The main purpose is to develop not strength, but endurance of the muscles of the back stabilizers, 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 a reliable (so as not to overturn) leg support.

2. Twisting - we train the upper part abdominal... IP: lying on your back on a horizontal or tilted (head down) bench, legs bent at the knees (it is advisable to bend them at 90 degrees and fix in Swedish wall), hands at the chest. We raise the body to the knees, but not completely (it is not necessary to completely tear the lower back from the bench). We return to the starting position.

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

3. Raising the bent legs for the lower abdomen ... Performed on a special rack or gymnastic bars in the hanging with support on the forearms (elbows and hands).

4. The exercise is performed at an average pace, 3-4 sets of 10-15 repetitions. Important: it is advisable to raise bent knees, not straight legs - this way there is less load on the lumbar spine. If there is no such rack in the hall, you can hang it on the wall bars.

5 strength training (monday, thursday)

6.Warm-up (bike 5 minutes, joint gymnastics and one stabilization skill building exercise).

7. Press of dumbbells lying on a bench with an angle of inclination of 30 degrees 2 sets of 12 times.

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

9. Wiring with dumbbells standing no heavier than 8 kg 2x12.

10 Biceps with dumbbells lying on incline bench 2x12.

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

12. Extension of the legs, do not tear the back from the back 2x12.

13. Leg curl 2x12.

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

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

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

COMPLEX OF EXERCISES № 1

autogenous training

THE POSITION OF "THE COACHER ON THE ROLLER"

This pose is for autogenous training it is used more often because it can be practiced almost everywhere where there is a chair, stool, box of a suitable height, etc. The criterion for the suitability of furniture for training in the "coachman on a droshky" position is the position of the seat and hips of the practitioner parallel to the floor (see Fig. . 1).

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

In order to take the "position of a coachman in a droshky", you should:

a) sit on the edge of the seat so that the edge of the chair falls on the gluteal folds;

b) spread your legs wide to relax the muscles that bring the hips together;

c) put the shins perpendicular to the floor; if after this tension remains in the legs, move the feet forward 3-4 centimeters until the tension disappears;

d) lower your head forward so that it hangs on the ligaments, and bend your back;

e) rocking back and forth, make sure that the posture is stable due to the balance between the lowered head and the hunched back;

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

g) close your eyes;

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

Lying POSITION WITHOUT A PILLOW ("SAVASANA")

a) lie on your back;

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

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

To the instructor. In a small group, check the lying position. Explain that the difference in hand position depends on the position of the head (with or without a pillow) Divide students into pairs Have one practice in a prone position and the other remove and then place a pillow under the head. hands due to discomfort in the shoulder joints.

3. "Tranquility"

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

Focus passively on the calmness 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 calmness, passively focus on what you have at this time. Even if you are tenth (9/10) tense, focus on one tenth (1/10) relaxation.

Exercise as much as you can passively.

COMPLEX OF EXERCISES № 1

with flat feet

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

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

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

4. I. p. - the same. Spread the heels and connect without lifting the feet off the floor. Repeat 10-20 times. Average pace. Breathing is free.

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

6. I. p. - the same. Without taking your feet off the floor, at the same time spread the socks to the sides, then the heels and again the socks, thus moving the legs 6-8 accounts to the sides. Also return to and. p. Repeat 4-6 times. The pace is slow. Breathing is free.

7. I. p. - the same, under the feet of a gymnastic or any other stick with a diameter of 5-8 cm. Roll the stick with your feet from toes to heels and back for 1 min. When rolling, try to keep the stick firmly pressed with the sole to the floor. Repeat 10-20 times. The pace is slow. Breathing is free.

8. I. p. - the same, the feet are connected, under their arch there is a stick. Spread the feet and connect, trying not to tear them off the stick. Repeat 10-20 times. Average pace. Breathing is free.

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

10. I. p. - the same, feet on the floor. Tighten your toes and, without lifting your feet off the floor, move your heels forward ("worm") for 6-8 counts and, bending your fingers, return to and in the same way. p. Repeat 10-20 times. Average pace. Breathing is free.

11. I. p. - the same. Walking, sitting still, with clenched fingers - 20-30 s; with tucked in toes on the outer edge of the feet - 20-30 s; straightening the toes: walking on heels for 15 s and on toes for 15 s; walking on a full foot 30 s. The pace is slow. Breathing is free.

12. I. p. - the same, the right leg lies on the left knee. Circular movements of the right leg in the ankle joint clockwise and counterclockwise. Repeat 20 times in each direction. The same with the left leg, changing the position of the legs. Average pace. Breathing is free.

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

14. I. p. - standing, hands down. Walking with your toes tucked in - 0.5 min, walking with your toes tucked in, on the outer edge of the foot - 0.5 min, walking on heels - 0.5 min, walking on toes - 0.5 min, walking on the whole foot - 0, 5 minutes. Average pace. Breathing is free.

15. I. p. - the right leg, bent at the knee, rests on the edge of the stool: a) lower the little toe down with the right hand, raise the ring finger up with the left, then vice versa. Thus, work out all the fingers. Repeat 6 times; b) holding the heel with your left hand, raise and lower all fingers with your right hand. Repeat 4-6 times; c) rub the sole and the back of the foot from toes to ankle- 0.5 min; d) knead and rub the bases of the toes from the side of the sole with the fingers of both hands - 0.5 min, then knead and rub the heel - 0.5 min; e) massage the foot with a stroking technique with both hands on all sides from the toe to the ankle joint - 0.5 min; f) clasp your right leg in the ankle area 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 reception 10 times; h) with both hands, massage the leg from all sides from the ankle joint to the groin area by stroking. Repeat 10 times. The same on the left leg.

Set of exercises number 2

with 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 front section of the left foot under the sole of the right, then repeat the exercise, changing legs.

2. Pat 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 the toes.

4. Bringing the feet inward.

5. Whirling feet inward.

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

7. Grip and lift the pencil with your toes.

8. Grip and lift the sponge with your toes.

9. Pull up the thin mat with your toes.

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

11. Walking barefoot on sand (for sand, you can adapt a box measuring half a meter by a meter) or a foam mat (or with a large nap), bending your toes and leaning on the outer edge of the foot.

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

13. Walking on a log sideways.

Exercises are performed barefoot, each 8-12 times.

Set of exercises number 3

with flat feet

Set of exercises number 4

with flat feet

1. Walking

a) on toes, hands up

for 20-30 sec.

b) on the heels, hands on the belt

c) on the outer arch of the feet, fingers bent, hands on the belt

d) with a ball (tennis) - clamp with your feet, walk on the outside of your feet, hands on your belt

2. Standing on a stick (hoop)

a) half-squats and squats, arms forward or to the sides

6-8 times

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

3-4 times

3. Standing

a) on the outer arch of the feet - turn the torso to the left - to the right, hands on the belt

6-8 times

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

10-12 times

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

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

4-6 times how long

6.Sitting

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

15-20 times

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

15-20 times

c) with tension, pull the socks towards you, away from you (slowly, knees straight), hands behind your back

10-12 times

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

10-12 times

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

10-12 times

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

10-12 times

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

6-8 times

h) toss and catch the ball with your feet, hands behind your back

6-8 times

i) rolling the ball with the foot from toe to heel, clasping the ball with the foot, hands behind the back

10-15 times

Set of exercises number 5

with flat feet

1.Starting position - lying on your back

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

b) A sliding movement of the foot of one leg along the lower leg of the other, covering the lower leg.

2.Starting position - sitting

a) Feet parallel, legs bent. Simultaneous and alternate raising of the heels.

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

c) Foot to foot. Circular foot movement.

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

e) Rolling a small rubber ball with your foot.

f) Raise a rubber ball with straight legs.

Pulling up a small, lightweight rug with your toes, trying to gather it into folds.

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

h) Compression and unclenching of the feet.

i) Rolling with the feet of a stick.

3.the starting position - standing

a. Feet parallel, hands on the waist.

rise simultaneously and alternately on toes;

also from heels to toes and back;

transition from heel to toe and vice versa.

b. Squat on toes.

v. The toe squat is light.

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

Exercise is designed to be done in different parts lesson. (MOVEMENT EXERCISES; STANDING EXERCISES; sitting exercises; lying exercises; wall exercises; recovery exercises).

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Complexes of physical exercises.

MOVEMENT EXERCISES

1. Slow running for up to 3 minutes.
2. Breathing exercises.
3. Hands up inhale, hands lower exhale.
4. Posture exercises:
5. Hands to the sides - walking on toes.
6. Hands on the belt - walking on the heels.
7. Hands up, palms inward - walking on straight legs. (Do not bend your knees while walking)
8. Hands behind the back - walking on the inner and outer arches of the foot.
9. Hands in the lock behind the head, elbows to the sides - walking in a half-prone position. (Keep your back straight).
10. Hands on knees walking in full squat.
11. Walking "Crab". (Turn your back forward, sit down, hands with palms on the floor, legs bent at the knees).

EXERCISES IN STANDING POSITION.

1. I.P. legs apart (narrow stance), hands behind the back. Circular rotations of the head 1-8 to the left, 1-8 to the right.
2. I.P. legs apart (narrow stance), hands behind the back. 1-head tilt to the left, 2- to the right, 3- forward, 4- back.
3. I.P. legs apart (narrow stance), toes in the lock 1-8 rotational movements of the hands forward, 1-8 backward, 1-8 wave-like.
4. I.P. Legs apart (middle stance), arms to the sides - elbow joint

relax, circular rotation with the forearms, 1-4 inward, 1-4 relax, 1-4 outward, 1-4 relax.

1. I.P. Legs apart (middle stance), arms to shoulders. 1- 4 circular rotations forward, 1- 4 circular rotations backward.
2. I.P. Legs apart (middle stance), hands on the belt (tilt the body forward) 1-8 circular rotation of the trunk to the right, 1-8 circular rotation of the trunk to the left (bend as much as possible).
3. I.P. Legs apart (middle stance), hands locked behind the head, 1-8 circular rotations in the hip joint to the right, 1-8 circular rotations in the hip joint to the left (bend as much as possible).
4. I.P. Legs apart, feet parallel (middle stance), hands on knees. 1-4 sitting down we bring our knees inward, 1-4 sitting down we spread our knees out.
5. I.P. Hands behind the back, right leg on the toe 1-8 rotate the ankle to the right, 1-8 rotate the ankle to the left. Also the left leg.
6. I.P. Legs apart (middle stance), fingers locked with palms to the chest. 1- hands forward, palms outward, 2- I.P. 3- hands upward, palms outward, 4- I.P ..
7. I.P. Legs apart (middle stance), right arm above the left below 1-4 jerks with the hands. We change the position of the hands.
8. I.P. Legs apart (middle stance), arms bent in front of the chest at the elbows 1-4 jerks bent arms, 1-4 jerks with straight arms.
9. I.P. Legs apart (middle stand), arms to the sides, fingers are relaxed. 1- hands to the shoulders, fingers clench into fists, 2- hands up, relax fingers, 3- hands to the shoulders, fingers clench into fists, 4- hands to the sides, fingers relax.
10. I.P. Legs apart (middle stance), hands forward 1- fingers to squeeze forcefully, 2- relax 3-4 too.
11. I.P. Legs apart (narrow stance), hands forward, palms down. Scissors 1-8 small amplitude, 1-8 large amplitude.
12. I.P. Legs apart (narrow stance), hands crossed forward, palms inward (palms turned towards each other), fingers join into a lock. 1- rotational movements are performed from the bottom up (the hands move up to the body and straighten forward). 2-I.P. (rotational movement is performed in the opposite direction). 3-4 too.
13. I.P. Legs apart (middle stance), feet parallel to the arms at the waist. 1-2 tilt to the left, 3-4 tilt to the right.
14. I.P. Legs apart (middle stance) feet parallel, hands behind the head. 1- turn left, 2- I.P., 3- turn right, 4-I.P ..
15. I.P. Legs apart (middle stance) feet parallel, hands on the belt. 1- 3 smooth forward bends (do not bend your knees, try to touch the floor with your hands), 4- bend back.
16. I.P. The left leg is straight, the toe is on the heel, the right leg is bent at the knee, the left hand is behind the back. 1-4 springy slopes to the left straight leg, trying to touch the toes with the palm of your hand. We change the position of the legs. We also perform to the other leg.
17. I.P. Legs together, hands down in front, palms to feet. Without bending your knees, alternately rearrange your arms down your legs, then along the floor forward until you lie down, push up, and without bending your knees, rearranging your arms alternately to rise in I.P.
18. I.P. Legs apart ( wide stand), arms bent at the elbows (right palm to left elbow, left palm to right elbow). 1-3 springy and smooth forward bends, 4- bend back (try to touch the floor with your elbows).
19. I.P. Legs together, grab the calves with your hands and stretch your forehead to your knees, hold 1-8. Smoothly straighten up, bending back a little and relax.
20. I.P. Legs apart (middle stance) feet parallel, hands palms on the floor. "Bear" We take a few steps forward (right arm, right leg, left arm, left leg), stopping the arms and legs in parallel (making support on the hands, pushing off with both legs and raising our legs up) "kick up" walking backward (the same), stopping and "Bucking".
21. I.P. Legs apart (middle stance), feet parallel, grab the ankle with your hands and relax (rest).
22. I.P. Legs apart (wide stance), hands to the sides, fingers clenched into fists. "Mill". Bend forward, 1- with the right hand to reach the left leg, 2-I.P. 3- with the left hand, reach the right leg 4-I.P.
23. I.P. Legs apart, feet parallel (middle stance) - hands forward, palms down. Semi-squat, back straight. 1-3 spring squats, 4- I.P.
24. I.P. Legs together - hands forward, palms down. Semi-squat, back straight. 1-3 bouncy squats, 4-I.P.
25. I.P. Legs apart, feet parallel (wide stance) - hands forward, palms down. 1-3 spring squats, 4-I.P.
26. I.P. The right arm is bent at the elbow, the fingers are clenched into a fist (fist at shoulder level), the left leg is back on the toe. 1 - turn towards the hand, 2-I.P., 3- turn toward the hand, 4-I.P. We change the position of the arms and legs.
27. I.P. Legs apart (middle stance) feet parallel, hands behind the back, fingers are connected (right hand on top, elbow behind the head, left hand below the elbow behind the back).

1. sit down (back straight)
2. I.P ..
3. sit down (back straight)

4-I.P.

We change the position of the hands.

1-4 too.

1. I.P .. Hands behind the back, legs apart, feet parallel (narrow stand).

1. movement of the pelvis to the left
2. movement of the pelvis to the right
3. pelvic forward movement
4. backward movement of the pelvis.

Keep your back straight.

1. I.P. Legs apart, feet parallel, hands in the lock behind the head (narrow stance - half squat).

1-4- circular movements with the pelvis to the left.

1-4 circular motions with the pelvis to the right.

Keep your back straight.

1. I.P. Legs apart, feet parallel (middle stance)

1-8- smooth inhalation (inhalation is carried out to the maximum).

During inhalation, we stretch the spine and, while holding our breath, hold the stretched spine with the muscles for as long as possible.

Exhale 1-8 and relax.

1. I.P. Legs apart, feet parallel (wide stance).

1-2- spread your arms to the sides and take a smooth breath.

1-2 - hands whistle the floor with arcs forward, palms inward, at the same time rise on toes, exhale smoothly and perform a half-squat while staying on toes. While holding your breath (as much as possible), stay in this position.

1-4 smooth breaths, at the same time lower down on the entire foot and straighten up to relax.

1. I.P. right leg in front, left leg behind (wide stance), toes look forward, hands on the knee in front of the standing leg.

1-4- springy swinging downward to painful sensations.

We change the position of the legs.

1. I.P. Legs apart (wide stance) feet parallel.

We transfer the body weight to the right leg, hands to the knees of the right leg

1-4 springy swinging to the right.

1-4 to the left.

1. I.P. Full squat on the right leg, left leg straight out to the side on the heel, arms forward.

1. a roll is performed from the right leg to the left leg.

1. 2-roll is performed from the left leg to the right leg. 3-4 too.

Exercises in a sitting position.

1. I.P. Sitting legs apart, 1-tilt to the left leg, 2- tilt to the right leg, 3- tilt in the middle, 4- straighten up and, slightly bending back, relax.
2. I.P. Sit legs together, 1-3- bend forward, 4- straighten up.
3. I.P. In a sitting position, one leg is bent at the knee, the lower leg is turned outward, the ankle is turned forward, the second is straight, 1-4 bends to the straight leg, 1-4 k bent leg... We change the position of the legs and perform bends.
4. I.P. Sit on the floor, feet together, hands in support behind. 1- bend the right leg at the knee, 2-straighten the leg up. 3- bend at the knee, 4- I.P. 1-4-left leg.
5. I.P. Sitting on the floor with legs together, support with hands behind. 1- legs bent at the knees, pull them towards you, 2- straighten them up. 3-bend at the knees and pull them towards you, 4-put them on the floor.
6. Lie on your back with your legs apart and relax.

Exercises while lying down.

1. I.P. Lying on your back, raise your legs up, supporting your lower back with your hands. "Bicycle" .1-10 perform forward leg movements. 1-10 perform backward leg movements.
2. I.P. Lying on your back, raise your straight legs up. Supporting the lower back with your hands 1 - spread the legs to the sides, cross 2 legs - the right leg in front of the left behind. Spread 3 legs to the sides. 4 cross - left leg in front, right leg behind. 5 - spread to the sides. 6-right forward left backward, 7- left forward, right backward. Spread 8 legs to the sides.
3. I.P. Lying on your back with your hands locked behind your head. 1- connect the right elbow and the left knee, 2-I.P. 3- connect the left elbow and the right knee, 4-I.P.
4. I.P. lying on your back, hands locked behind your head. 1-connect both elbows and both knees. 2-I.P., 3- connect both elbows and both knees 4- return to the starting position.
5. I.P. Lying on your back, legs together, arms along the body. 1-right leg, bent at the knee, pull towards you, 2- turn to the left, 3- pull towards you, 4- turn to the right, 5- pull towards you, 6-put. 1-6 left leg.
6. I.P. Lying on your back 1-pull both legs bent at the knees towards you, 2- turn to the right, 3-turn to the left, 4-pull towards you and put on the floor.
7. I.P. Lying on your back, legs apart, relax.
8. I.P. Lying on your back, hands locked behind your head. 1-raise the torso, trying to touch the knees with the forehead. 2- I.P. 3-4 too.
9. I.P. Lying on your back, legs apart, arms along the body, relax.
10. I.P. Lying on your back, legs apart, arms along the body. 1- tighten the muscles of the buttocks, 2- relax, 3- 4 the same.
11. I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs, trying to touch the floor behind your head. 2- gently lower. 3-4 - too.
12. I.P. Lying on your back, legs apart, arms along the body, relax.
13. I.P. Lying on your back, arms along the body, legs together. 1- raise straight legs to touch the floor behind the head, 2- straighten up, 3- touch the floor behind the head, 4- straighten up (6-10 series are performed).
14. I.P. Lying on your back, legs together, arms along the torso to relax.
15. I.P. Lying on your back, arms along the body, legs together. 1- tighten the muscles of the buttocks, 2- relax, 3- tighten the muscles of the chest, 4- relax.
16. I.P. lying on your back, arms along the body - raise straight legs by 5cm. from the floor and hold for up to 30 seconds. Repeat 3-4 times.
17. I.P. Lying on your back, legs apart, arms along the body, relax.
18. I.P. Lying on the right side, right leg bent at the knee, left straight.

1. Swing left leg up, 2- lower, 3- swing forward, 4- swing back. Perform 15-20 times.

1. And P. Lying on the right side, raise both legs by 5-7cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

1. I.P. Lying on your back, legs apart, arms along the body, relax.
2. I.P. Lying on the left side, the left leg is bent at the knee, the right leg is straight.

1. swing right leg up, 2- lower, 3-swing forward, 4- swing back.

Perform 15-20 times.

1. I.P. Lying on the left side, raise both legs by 5-7cm. from the floor and hold for 10-15 seconds.

Perform 3-4 times.

1. I.P. Lying on your back, legs apart, arms along the body, relax.
2. I.P. Lying on your back, legs straight, arms bent at the elbows. To protrude the shoulder blades - walking on the shoulder blades back and forth.
3. I.P. Lying on your back, legs apart, arms along the body, relax.

Exercises in a sitting position.

1. I.P. Sitting on the floor, legs apart, arms bent at the elbows. Walking on the buttocks back and forth.
2. I.P. Sitting on the floor, the legs are bent at the knees, the feet are connected by the feet. 1- take your feet with your hands and gently stretch your forehead towards them. 2- the arms move smoothly along the legs to the knees, the body bends back. Relax. 3- hands on the legs smoothly down, grab the feet, reach with the forehead to the feet. 4- hands smoothly move along the legs to the knees, the body bends back. Relax.
3. I.P. Sitting on the floor, legs apart 1- reach with your right hand to the left toe. 2- straighten up. 3- reach with your left hand to your right toe. 4- straighten up.
4. I.P. Standing on your knees and on your forearms (arms bent at the elbows). 1- raise your right leg - perform 10 swings up, 2- put on your knee. 3- lift the left leg up and perform 10 swings, 4- put on the knee.

Complete 2-3 episodes.

1. I.P. While on your knees, lower your head, pull your hands on your forearms towards you and relax.
2. I.P. Kneeling, arms bent at the elbows, on the forearms, round the back, stretch up, straighten your arms. 2- arms forward on the elbows, bend your back, head up, stretch. 3-i.p. 4- relax.

10-15 episodes in progress.

1. I.P. Lying on your stomach, arms forward. 1- raise arms and legs at the same time and hold for 5-10 seconds. 2- i.p. 3-4 - too.

Perform 3 - 6 times.

1. I.P. The emphasis is lying. Flexion and extension of the arms in the lying position (you can kneel).

It is performed 2-3 series 5-10 times.

1. I.P. Lying on his stomach, arms forward, relax.

Exercises at the wall.

1. I.P. Standing facing the gymnastic wall, hold the pole with your hands (or just against the wall) with your back straight. 1- raise the right leg bent at the knee, 2- turn to the right. 3- turn left. 4- put. 1-4 left leg.

It is performed 10-15 times.

1. I.P. Standing facing the gymnastic wall, the back is straight, the heel of the left leg should be placed in the middle of the foot of the right leg. 1- raise the leg bent at the knee and take it to the side back. 2- leg bent at the knee forward. 3- towards the back, 4- I.P. 1-4 also with the right foot.

It is performed 8-10 times with each leg.

1. I.P. Standing facing the gymnastic wall, hold the pole with your hands. 1- sit down on the whole foot, 2- roll on toes 3-on the heels, (we perform 5-6 rolls), rise on toes, stretch (stretch the spine), 4- smoothly descend on the entire foot.

It is performed 6-8 times.

1. I.P. Standing facing the gymnastic wall, hold the pole with your hands. Cross swings 1-4 with the right leg, 1-4 with the left leg.

3-4 series of 8-10 swings for each leg are performed.

1. I.P. Standing sideways to the gymnastic wall, hold on to the pole with your hand. Longitudinal swings. 1-4 with the right leg. 1-4 with the left leg.

8-10 swings are performed, 3-4 series for each leg.

1. Jumping rope. Rotating the rope forward, jumping on 2 legs. (30-100 jumps)
2. Forward somersaults.
3. Rotation of the hoop.
4. Headstand. (With help and against the wall).

Recovery exercises.

1. I.P. Lying on your back 1-right elbow and left knee connect, hold for 5-10 seconds, 2- relax. 3- connect left elbow and right knee and hold for 5-10 seconds., 4- relax.

Perform 8-10 times on each leg.

1. I.P. lying on your back. 1- connect both elbows and both knees, hold for 5-10 seconds. 2- relax. 3-4 too.

Perform 8-10 times.

1. I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1- spread your legs and arms. 2- connect. 3-4 too.

It is performed 8-10 times.

1. I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. 1-perform a forward movement (imitation of walking) 15-20 times. 2-perform a movement back 15-20 times (imitation of walking). 3-4 too.
2. I.P. Lying on your back, pull your legs bent at the knees towards you, connect your toes and hands. Perform rolls on the back forward and backward (8-10 times).
3. I.P. Lying on the back, the muscles are relaxed. 1 - Smooth inhalation. 2- do not breathe (30-60 seconds) 3-smooth exhalation. 4-relax. It is performed 3-4 times.
4. I.P. Lying on your back, legs apart, arms along the body. 1-strain all muscles of the body and hold for 5-10 seconds. 2-relax. 3-4 too. Runs 2-3 times.
5. I.P. Sitting on the floor, legs are bent at the knees, feet are joined. Massage the earlobes and the outer edge of the ear from top to bottom and from bottom to top 3-4 times.
6. I.P. Sitting on the floor, the legs are bent at the knees, the feet are joined.
7. Rotational movements of the palms forward and backward. Massage both ears with your palms.