Men are very busy today as we live in a vibrant culture that leaves very little time for regular physical exercise... Against this backdrop, Charles Atlas has developed an excellent 10-minute core exercise routine. Of course, 10 minutes of exercise a day will not correct body imperfections and return good physical fitness, but they are quite enough to prevent muscle wasting and maintain good physical shape. This exercise technique has shown very good results. The undoubted plus of this complex is that you do not need any additional devices.

So are you ready to start? Then get ready and start working!

A set of physical exercises

Stretching the spine. This simple exercise will keep your spine flexible. Stand up straight and fold your hands behind your head into the "lock". Then bend over so that your elbows touch your knees. Come back to starting position... Do 12 reps.

Deep squats. This exercise is the basis for a good workout of the quads of the thigh, buttocks and muscles - the flexors of the legs. Put your feet shoulder-width apart, put your hands on your belt. Sit down to the floor. Stand up and repeat the exercise 12 times.

Finger Rises. This exercise develops calf muscles... Put your feet slightly narrower than shoulder width apart. Get up high on your toes. Lower your heels to the floor. To increase the load, you can stand with your toes on a small elevation, for example, on a thick book, and so do the exercise.

Lying push-ups. Lean on the toes of outstretched straight legs and on two arms spaced shoulder-width apart. Lower your straight body to the floor by bending your arms, then return to the starting position, pushing up from the floor with your hands. Decrease or increase your arm width to target different muscle groups.

Lifting the body. Sit on your buttocks (preferably on a rug). Raise your straight legs and place them on a chair or sofa. Then lift your glutes and core as high as you can. Return to starting position.

Raising the legs. This exercise will allow you to work out the press, it is one of the main ones. Sit on the floor and stretch your legs straight in front of you. Put your hands on the floor behind the body. Quickly lift your straight legs up so that your body and legs form a V. Lower your legs.

Bicycle. This exercise will perfectly work all the abdominal muscles, it is very simple to perform. Lie on the floor, close your hands behind your head, raise your legs at a 45-degree angle to the floor, and slowly begin to simulate pedaling. When the left knee is on top, raise your torso and touch it with your right elbow. Then do the same with the right knee and left elbow.

Problem these days excess weight so popular that there is probably no point in talking about it. Millions of women and men around the world struggle with extra centimeters every day, and this struggle does not always bring desired results... Very often, having tried fasting days and all kinds of diets, women torture themselves with the same question, why do I eat very little and still not lose weight? It's very simple - reducing the diet will not be able to give the desired result without certain physical activity.

It is possible that the prospect of performing exercise for weight loss will not give you great joy. But don't forget that magic never happens. But if you are persistent and persistent, then the desired result - a stunning figure - will not keep you waiting long.

Things to do?

Choosing one or another type of physical activity should not only be based on personal preferences. The choice of exercise will directly depend on which parts of the body you need to correct. For example, for those who do not have obvious signs of obesity, it is better to focus on jogging, gymnastics, shaping or light types of aerobics.

Where is the best place to do these physical exercises, you ask? Anywhere: in the gym, fitness center, in the pool and even at home, especially since mastering them is not so difficult. The main thing is by all means to agree sports activities with your doctor so that there are no contraindications for health reasons.

A few words about proper nutrition

Even if you unquestioningly and regularly do all the exercises, but do not limit yourself in food - positive result can not expect. Notice it comes it is about proper nutrition, and not about diets. Be sure to give up semi-finished products (even if after training you will be too lazy to cook dinner), do not eat fried foods, ketchup, mayonnaise, alcohol. Certainly after intense workout You are supposed to have a hearty dinner, but you should not overeat on other days.

What you will need for classes:

A rug for doing exercises on the floor;
A narrow bench with a rather elastic upholstery;
Dumbbells;
Sports wear, shoes and special gloves;

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

Remember that anyone a set of exercises for weight loss effective no more than 4 weeks, and then the body begins to adapt to stress. It is at this moment that you need to either increase the load, or change the set of exercises. Fulfill exercises for weight loss at home best not earlier than two hours before meals or before bedtime. Moreover, you should definitely like them. Otherwise, the result may turn out to be much more modest than you expect.

Each lesson must begin with a warm-up, and for this you need to remember school physical education lessons.

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

So, let's begin:

Belly Slimming Exercises

The belly is one of the most problem areas for most of the fairer sex. Moreover, this problem can bother even those who have no reason to worry about their figure. The thing is that it is on the belly of a woman that the most fat accumulates.

First of all, I want to warn you that you never do only exercises for losing weight on the abdomen. By themselves, they will not help you lose weight. In this case, you are threatened with strengthening and increasing the muscles, as a result of which you may be completely without a waist.

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

Twisting exercise

Its action is directed to the rectus muscles and it must be performed with a small amplitude. To do this, you must lie on the floor and firmly press your lower back to it. Bend your legs at the knees, point your elbows in different directions and put your hands behind your head. As you inhale, lift your head and shoulder blades off the floor, while lifting your chin up. As you exhale, return to the starting position.

Exercise "reverse twisting"

Like the previous one, this exercise is performed with a small amplitude. Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. While inhaling, tear off the shoulder blades and head from the floor, while lifting the pelvis. As you exhale, take the starting position.

Raising the torso

Lie on the floor, bend your knees, put your hands behind your head and spread your elbows to the sides. As you inhale, lift the body off the floor and slowly rise to your knees. As you exhale, return to the starting position.

Raise our legs

Large amplitude is important in this exercise. Sit on a chair and lean on the edge. As you inhale, pull your legs to the body, and as you exhale, return to the starting position.

Exercise for the oblique abdominal muscles

To do this, sit on a chair and perform oblique body turns. For oblique muscles, all of the above exercises are also suitable, but they must be performed with small turns.

Slimming Exercises

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

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

Stand straight, keep your hands on your belt and rise on your leg bent forward at the knee, then slowly straighten it. For each leg, this exercise must be repeated 8 times. Take a 15 second break and repeat the exercise again. In total, you should have 8 sets.

To tighten the muscles on the front of your thighs and glutes, perform forward lunges. But remember that this exercise must be alternated on different knees, and at the same time your hands should rest on your hips.

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

If you are worried body fat from the outside of the thighs, lift the top straight leg, while in a supine position. During this exercise, the sock must be pulled towards you. Change legs after eight sets.

Do you have fat calves? Then by all means try these exercises for weight loss:

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

You can also stand near the wall, strongly rest your hands on it. Bend one leg at the knee and place it on the shin of the opposite leg.

Don't forget about running on the spot as well. It has been proven to be one of the most versatile anti-stored fat treatments available.

Slimming exercises for thighs

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

Take a horizontal position, put your hands on your buttocks. Keep your legs straight. Lift them up and in this position bring them together and spread them 10 times (the muscles should be tense).

Get on your knees, dangle your arms and straighten your feet. At the same time, lower yourself to the floor on the right near your feet and tilt your body to the left. Hands during this exercise should be straight and extended in front of you. Then return to the starting position with a jerk. This exercise is done 10 times on each side.

The following exercise will help you get rid of cellulite on your thighs. Stand with your feet wider than your shoulders and turn your socks out. Keeping your arms straight, you need to slowly squat, straining the muscles of the hips and buttocks. Sitting down, pause for a while, and stand up, making an effort. This should be repeated 10 times, performing 3 approaches.

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

In order to reduce the size of the hips, you need to stand on your left knee and lean on straight arms. After that, it is necessary to take the right leg to the right and back, straighten it and touch the floor with an elongated toe. You can also raise your leg and do circular motion up and left, and then down and right. This must be done 10 times without stopping. Remember that the leg cannot be bent at the knee and also the lower back cannot be flexed. The entire exercise must be repeated for the left leg.

The most effective hip reduction exercises are done while lying down. To do this, you must completely relax the entire upper part of your torso and lie, at the same time, on your side. The upper leg must be bent and placed on the lower one.

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

Exercises for slimming the buttocks

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

Sit on the edge of a chair with your feet apart. Try to squeeze any object between your knees (a cushion, a book, etc.). You should sit up straight and hold on to the seat with your hands. Squeeze the object firmly with the muscles of your thighs and remain in this position for one minute. After that, you can relax and start doing the exercise again.

To do the following, you will need to kneel down and put your hands on your belt. After that, sit on the floor, first on the right, and then on the left buttock. This exercise should be done until you begin to feel fatigue in the muscles of the buttocks. Don't take the easy path - don't sit on your feet. This will have absolutely no effect. Although this exercise is difficult at first, you will learn it very quickly.

For this exercise, you will need to lean your head and back against a wall, bend your legs at the knees and tighten your muscles. In this position, you should sit for at least one minute. This can be difficult at first, so the time can be shortened a little at first. While doing this exercise, make sure that your nape, buttocks and back do not come off the wall. Otherwise, this exercise will have absolutely no effect.

Clasp your right knee with both hands and pull it gently towards your chest, fixing this position for at least 20 seconds. Repeat the same steps with the other leg. This exercise must be performed 5-10 times with each leg.

Lie on your back and rest your feet on the wall. Strain gluteal muscles, trying to lift the hips and pelvis off the floor, while not lifting your back. It will be very difficult for you to do this at first. But over time, you will be able to perform up to 10 of these lifts in one exercise.

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

Stretching is one of the main tools for developing flexibility.

For the muscles of the neck:

1. Head tilt to the right with a right hand grip on the head (then also to the left).
2. Lowering the hand, add an upward turn of the head.
3. Head tilt forward, hands behind the head, elbows forward.

Biceps brachii:

1. Hands forward downward, palms forward in grip with fingers.
2. Hands back downward in grip with fingers.

Deltoid muscles:

1. Right hand forward to the left, left hand from below, forearm up, palm back.

Triceps brachii:

1. Right hand up, forearm down, left hand up, forearm inward with a palm grip on the elbow or forearm of the right hand.
2. Bend forward, arms back, left hand grip the middle of the forearm of the right hand.

Back muscles:

1. Half bend forward with head tilt forward, hands up in grip on the wrists.
2. Emphasis bent arms about the hips with the head tilted forward.
3. Bend forward with the head tilted forward, hands locked under the hips.
4. Sit on the heels of the legs apart with the arm tilted forward. Stretch your arms forward upward.
5. Gray, bending his legs, grip under the knees with his hands. Round your back, stretch up.

Rectus abdominis muscle:

1. The emphasis is lying on the forearms, half tilt back.

The oblique muscles of the abdomen:

1. Half tilt forward to the right, hands up into the lock.
2. Tilt to the right, left arm up, right with support on the thigh.

Calf muscles:

1. From a closed stance, step right forward lunge.

Popliteal ligament:

1. Step right back into a half-squat with a half-bend forward, left step forward on the heel, hands rest on the thigh.
2. Sed, bending the left, the right foot is unbent. Lean forward with a hand grip ankle joint.
3. Gray, bending the legs with a grip for the ankle joint, straighten the right one forward or upward.

Quadriceps femoris muscle:

1. Overlap the shins back with a grip with one or two hands at the ankle joint.
2. The emphasis is on your knees. Bend the left back with a grip on the ankle joint with your left hand, press it against the gluteal muscles.

Biceps femoris:

1. Right leg forward, lower leg down with a hand grip in the middle of the lower leg.

Leading and tender muscle:

1. Lunge right to the side, left to the side with support on the heel.

25. Sitting legs apart, bending forward with hands resting on the forearms.

Make a set of physical exercises for women of the first period mature age on the development of strength endurance using one of the types of payroll and justify the appropriateness of its use. (OK-7, OPK-2, PK-18)

Fitness programs can be used to develop strength endurance. overall impact or global, where more than 2/3 of muscle groups are involved and regional from 1/3 to 2/3 using various types of weights.

Strength endurance develops by the method of unsatisfactory efforts with a normalized number of repetitions: weight of weights is 30-40% of the maximum, the number of repetitions is 16-24, the number of approaches is 3-6, rest is 2-3 minutes, the rate of exercise is average, the speed of overcoming movements is average. The method helps to reduce the fat component and improve strength endurance and muscle relief.

Exercises are performed with weights (bodybar, dumbbells).

1. Basic exercises for the muscles of the legs and buttocks (2-3x16):

Squat with narrow setting feet

Squat with wide stance "plie"

Sagittal Plane Lunge Squat (Forward)

Frontal lunge (to the side)

2. Isolated exercises for the muscles of the legs and buttocks (3x16):

Leg extension

Abduction of the leg

Bringing the legs

3. Exercises for the abdominal muscles in the ip. lying on your back (3x16):

Twisting the upper body

Twisting the bottom of the case

Simultaneous twisting

Twisting movement of the body with simultaneous movement of the hand (for oblique abdominal muscles).

Make up a set of physical exercises for men of the first period of adulthood for the development of their own strength abilities using one of the types of payroll and justify the appropriateness of its use. (OPK-2, PK-18)

79. Make a wellness plan physical training for men of the first period of adulthood on the development of general endurance with the use of one of the types of FOT and justify the appropriateness of its use. (OPK-2, PK-19)

Overall endurance can be developed with the use of cardiovascular equipment. A wide variety of cardiovascular equipment provides for the implementation of movements on them through the work of only the lower part of the body - legs, and the whole body at the same time (legs, trunk, arms), which implies an increase in the number of muscle groups involved in the work, an increase in energy consumption.

In this regard, cardiovascular equipment can be used:

1 - regional - using only legs (exercise bike, treadmill, stepper)

2 - global, where the whole body is involved at the same time (rowing, raider, eleptic).

Various options methods for the development of endurance are used in computer programs of modern cardiovascular equipment.

Uniform method - improves overall endurance and is suitable for beginners and people with low physical fitness.

Variable continuous method - combination of loads of different intensity

The interval method consists in alternating intervals with high and low intensity of work.

Load and rest cycles are usually repeated five to ten times, depending on the goals of the program and the response to the workout.

The nature of interval training and the effect on the body of the trainees are determined by the following factors:

On cardiovascular equipment: a combination of work of different intensities (for example: 5 minutes - walking or jogging at low intensity, 5 minutes - high intensity).

80. Make a plan of health-improving physical training in step-aerobics for girls and justify the appropriateness of its use. (OK-7, OPK-2, PK-19)

Step aerobics program of aerobic orientation of low and high intensity, using a step platform, including a block of strength exercises aimed at developing large muscle groups using various equipment (dumbbells, body bars).

The program offers three levels of difficulty of the exercises: beginner, intermediate, advanced.

The entry-level goal is to teach technique and fluency in basic steps and hand movements.

Average level assumes a coordinated movement of the arms and legs. When learning more complex movements, the method of divided learning was used. First, the movements of the legs are learned, then with the hands, and only then a holistic motor action is performed. The study of new movements must be strictly sequential, systematic and composed in a combination of previously learned elements. The finished combination is worked out in its entirety, repeatedly performed with musical accompaniment.

The high level presupposes a complex coordination lesson. When performing platform exercises, the muscles of the upper body work mainly in a tonic mode, which allows you to keep the trunk in the correct position. The main load falls on the muscles of the lower body. Additional hand movements make it possible to simultaneously educate and strength endurance muscles of the girdle of the upper extremities. Exercises for the arms are selected taking into account the logical, coordinatively grounded relationship with the movements of the legs, as well as taking into account the factor of influence on the main muscle groups.

81. Make a plan for health-improving physical training in slide aerobics for women in the first period of adulthood and justify the appropriateness of its use. (OK-7, OPK-6, PK-19)

Slide aerobics is a high-intensity type of health-improving aerobics of an athletic orientation, which trains the cardiovascular system, develops endurance, and also strengthens the muscles of the legs, especially the adductor and abductor thigh groups.

Slide classes are conducted to rhythmic music with an average frequency of 130 to 145 accents per minute.

The duration of the whole lesson is 55-60 minutes. Accordingly, the time is distributed: 8-12 minutes - warm-up, including the simplest combination from the basic steps, pre-re-casting.

The main part - 15-20 minutes, consisted of four sections:

- "retracting", associated with a gradual increase in the load on
cardiovascular and respiratory systems. The basic steps used in slide aerobics follow the structure of the basic steps of classic aerobics;

- "peak" aerobic load. The main type of movement of this type of aerobics is the movement of the body due to sliding in the frontal plane sideways, facing forward, backward, with hand movements in different planes;

- "transitional" - a gradual decrease in the intensity and amplitude of movements (sliding without hand movements);

- "parterre" - power, where muscle groups who were less involved in their main work. These are abs, buttocks, back, chest, arms.

The final part involved static stretching exercises. The purpose of prevention muscle pain, acceleration of metabolic processes in muscles.

82. Make a plan of health-improving physical training in fitball-aerobics for women in the second period of adulthood and justify the appropriateness of its use. (OK-7, OPK-6, PK-19)

Preparatory part: aerobic steps in I.P. sitting on a ball, pre-stretching.

The main part: aerobic exercise in the I.P. sitting on the ball: basic steps with and without changing the leading leg. Strength exercises in ip:

1. Sitting on the ball. The gray is performed in the center of the ball, the angle at the hip joint is about 90 °, the legs are shoulder-width apart, the back is straight. Exercise: single-joint on the muscles of the arms.

2. Lying with your back on the ball.

Exercises: lifting the pelvis, lifting the body, hands behind the head, also turning to the right (left) side;

3. Lying on your back, legs (lower leg) are on the ball. The arms can be behind the head or crossed over the chest.

Exercise: flexion-extension of the legs in hip joints

Lying on your back, fixing the ball with your feet (knees). Knees at an angle of 90 °.

4. Lying on its side, the upper leg (lower leg) rests on the ball. The upper leg is straightened, the lower leg is bent at an angle of 90 °. One hand lies under the head, the other is bent in front of the body with the hand resting on the floor. Exercise: lifting the body, raising the legs,

5. Stand on one knee, the other straight leg in a non-upright position is laid to the side. Both hands rest on the ball in front of the body (one hand can rest on the floor). The head, torso and abducted leg are on the same line.

6. Support sideways on the ball. Both hands rest on the ball in front of the body (you can lower hand lean on the floor). The thigh is firmly in contact with the ball, watch out correct position back and pelvis.

7. Emphasis on the knees with the abdomen resting on the ball, hands on the floor. The knees can be slightly raised off the floor.

Ex: leg lift and opposite hand up, symmetrical lifts of the arm and leg; hands behind the head, lifting the body up; hands on the floor, raising your legs at the same time;

8. Lying belly down, ball under the hips (under the feet). The elbows are slightly bent, the shoulders are above the wrists, and the abdominal muscles are tense. From I.p. push-ups are performed, walking on hands with rolling the ball under the hips.

The final part: stretching in a static mode of muscle work.

Find the most effective exercise for people with medical conditions of cardio-vascular system in remission. Justify the appropriateness of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32)

The most optimal physical activity for people with respiratory diseases are aerobic exercise in a moderate power zone. The volume of this load should be 15-25 minutes, depending on the state of the student. Remedies include cardiovascular exercise, basic low-intensity aerobics, swimming, and water aerobics. When practicing strength exercises it is recommended to use mainly the initial sitting and lying positions, to minimize the vertical load. Under the influence of FU, the BMD increases, more intensive work is achieved without manifestations of ischemia, and the ability to carry out the load increases for a longer time. Improvement of lipid profiles (lower total cholesterol and more high level high-density lipoprotein cholesterol), which occurs when AFS is combined with an appropriate diet (limiting saturated fat in the diet)

Essential hypertension - aerobic-power load of low power, long-term, start work with the muscles of the legs, it is imperative to include breathing and relaxation exercises.

It is forbidden: inverted positions, straining, maximum weights, static exercises on the press.

Hypotonic disease - actually power loads (Special attention - top part back).

It is forbidden: long-term cyclic loads, inverted positions, during breathing exercises, allow hyperventilation of the lungs

Varicose veins - load on the calf muscles with a large amplitude, stretching the back of the thighs, between approaches - drainage position with raised legs, elastic bandaging.

It is forbidden: for a long time to perform exercises in a standing position, static load on the muscles of the lower leg, exclude the exercise "sitting leg extension".

Find the most effective exercise for people with medical conditions respiratory system in remission. Justify the appropriateness of their use. (OK-5, OPK-6, PK-16, PK-17, PK-32).

Complex breathing exercises Like any other, you must start with a warm-up: walk around the room for 5-6 minutes, preferably barefoot on a carpet or warm floor. First, make a few circles around the room on toes, arms spread apart, then 2-3 circles on the heels, place your hands behind your head. And at the very end of the warm-up - on outside feet, hands on the belt. At the same time, breathing is free.

1 exercise

Stand up straight with your arms along your torso, down, your feet together, your toes slightly apart. Inhale in a 1-2-3 count and raise your arms up, and breathe out in a 1-2-3-4-5 count with your hands down. Then hold your breath for a count of 1-2-3-4, then, if possible, bring this pause to 8. Repeat the exercise 2-10 times.

2 Exercise

This exercise is good for your lungs to increase their volume. Stand up straight, relax your knees a little and bend forward, your arms reach out to your legs, while exhaling air completely. Then slowly return back to the starting position, straighten up. Inhale deeply slowly and hold your breath for a few seconds. After that, raise your arms above your head while exhaling air and sucking in your stomach. Repeat the exercise 2-10 times depending on how you feel.

3 Exercise

This exercise is very useful for the bronchi - it relaxes them well and strengthens them after an illness. Sit on a chair, put your hands on your knees, lean forward a little, but do not bend your back! Start breathing correctly: inhale through the nose for a count of 1-2, a pause for a count of 1, exhale through the nose - for 1-2-3-4, then again a pause, but already longer (1-2-3-4-5 -6). As you exhale, pronounce the sound "mmm-mmm" with your mouth closed. Repeat the exercise 2-10 times depending on how you feel.

4. Exercise. Mixed breathing

There are 4 types of breathing: clavicular, chest, abdominal, and mixed. The latter is the most correct, since all parts of the lungs work with it, and the body receives maximum amount oxygen. If you learn to breathe like that, then all diseases will recede. Therefore, now I will describe to you in detail how to carry it out correctly: calmly fill the lower part of the lungs with air, while the stomach is pushed forward. Then the middle section begins to work, while the chest and ribs are raised. The upper section is turned on last - the collarbones rise, and the stomach at this time is pulled up to the spine. On exhalation, the stomach is drawn in even more, the diaphragm rises, the chest and shoulders fall. After inhaling fully, pause. For a start, 2-3 correct breaths are enough, and after 3-4 weeks of regular exercises, you will burn them to 10-15. I also want to tell you that you can perform this exercise both standing and lying down - choose a position in which it is easier for you to control the correctness of the exercise. For example, I love to spend it lying on the floor, spreading a soft rug.

5. Exercise. The cleansing breath of yogis

Inhale air through your nose, filling all parts of the lungs with it - lower, middle and upper, and hold your breath for a few seconds. Purse your lips and, without puffing out your cheeks, exhale some air noisily. Then stop for a second and exhale the next portion with more more power... And so exhale the air in portions until all the air has left the lungs. Repeat the exercise 2-3 times. This exercise is the cleansing breath of yogis, it is very useful, as it cleans and strengthens the lungs, as a result of which the whole organism is healed.

When it comes to a person's physical activity, they mean sport exercises... Physical activity includes active games and entertainment. Anyone needs exercise stress, therefore, doctors recommend performing a set of general developmental physical education exercises several times a week, especially if he is not able to assess how much he moves a day and does not go to the gym.

To maintain health, everyone must exercise physical activity everyday. During exercise, the muscles become stronger, the muscles become more resilient, and a person can optimally use his energy. By exercising a load on certain muscle groups, you can increase their volume. Gymnastics also allows you to control your weight: by doing exercises, you can get rid of extra pounds by spending extra calories that the body receives due to improper nutrition.

The positive effect of general developmental exercises (GPA):

1. The heart is also a muscle, so training your cardiovascular system is good for your health. Correct and dosed loads make the heart healthier and more resilient. With physical activity, the walls of the vessels become more elastic.
2. Motor skills are developed. Special exercises help a person develop flexibility, a sense of balance. During the exercise, the sports equipment is better mastered.
3. Physical activity helps to actively combat stress. If a person suffers from depression or anxiety, then physical education copes well with such problems. Vigorous exercise can lower the hormones cortisol and increase the pleasure hormones endorphins.

It's helpful to do gymnastics with someone else - it's a great way to communicate.

A set of developmental physical education exercises improves heart function. People who are actively involved in sports are less likely to develop cardiovascular diseases. It also reduces the likelihood of stroke and diabetes. These diseases often appear due to excess weight. Constant control over the body and muscles allows you to regulate those extra pounds.

Physical education according to the scheme developed by the attending physician helps elderly people. If a person shows active physical activity all his life, then in old age he has fewer diseases. Exercise helps keep your mind clear because your brain works better when you are physically active.

Exercise helps pregnant women prepare for childbirth. And after the appearance of the baby, the mother will get in shape faster.

Exercising together increases trust in a married couple. Exercise improves mood and well-being.

Not all people can control the amount of food they eat, the physical education ORU helps to fight this problem. By doing simple exercises, the hormones ghrelin, which increase appetite, are lowered.

A person who loves sports can quickly get rid of bad habits. Active movement reduces the urge to smoke and drink. Sport increases the dose of pleasure hormones that were previously replaced by nicotine.

Exercise practically does not harm a person. If you adhere to the safety rules when performing complex complexes, you can avoid injury. When doing the initial exercises, you do not need to chase results. The intensity of training should be increased gradually. This is especially important for beginners who, due to excessive zeal, can get injured or stretch their muscles. You cannot combine active training with rigid diets, because the body is quickly depleted, and there will be no strength left to perform physical exercises. Gymnastics has contraindications:

1. Neurological diseases.
2. Spine injury.
3. Any wounds on the body.
4. Phlebeurysm.
5. Diseases of the cardiovascular system.
6. High or low blood pressure.

If a person has a cold, then it is better to postpone classes until complete recovery. Exercises can be resumed only after consultation with the attending physician. If physical education is associated with weight lifting, then it is not recommended to lift heavy weight otherwise you may get stretched or injured.

During exercise, you need to control your pulse and breathing. If a person is actively involved in physical education, then it is necessary to correctly draw up a daily routine, setting aside time for good sleep and rest. Any movement performed incorrectly can lead to injury. With active motor load, it is necessary to eat correctly and evenly. Only in this case, classes will be beneficial and not harm the body.

The average person needs 9 to 20% fat for the body to function properly. If you reduce the percentage of fat too much, then you can face serious diseases. When doing the exercises, you need to remember that it is not the duration of the workout that is important, but its intensity. If you incorrectly calculate the time of physical education, then you can harm your health. One complex should be performed for no more than 60 seconds, but the pace should be intense. For a full physical development it is necessary to perform gymnastics for the muscles of the whole body.

General developmental complex

Most people are shown general developmental physical education exercises. For students, schoolchildren and other people who spend a lot of time at the computer, in sitting position, such activities are simply necessary. In addition, they do not take a lot of time and you can do them at home.

Exercises for the arms and shoulders are performed first. With time upper limbs and the shoulders lose their firmness and become relaxed. As a result, posture may deteriorate. By performing a simple complex, you can tighten the tone of the muscles of the arms and shoulder girdle... The training is carried out in several rounds. Warm up before doing any exercise.

1. You will need dumbbells for the exercise.
2. 10 exercises are performed at a time.
3. Lean on your knee right leg and right hand on a flat surface.
4. Keep your back straight and your abdominal muscles tense.
5. You can't raise your head too high.
6. The dumbbell is taken in the left hand, the hand is bent.
7. The elbow remains motionless.
8. The hand with dumbbells straightens.
9. Then the hand rises with the palm up, in this position you need to fix it for 5 seconds.
10. Next, you need to return to the starting position.

An effective workout for arm and shoulder development is knee push-ups. At least 10 repetitions must be performed at a time. To perform gymnastics, you need to focus on your knees, cross your feet together, raise your body above the floor. The palms should be close to each other. Then you need to draw in the stomach, while the elbows remain bent, and lower to the floor. Then you need to slowly straighten up and return to the starting position.

For the neck, a set of general developmental exercises is designed in such a way as to do without additional items. The exercises are simple, even a schoolchild can perform them anywhere - in sports hall or at home. Usually such training is carried out in physical education lessons in comprehensive school... If there are problems associated with neurology, then the exercises are recommended to be performed in a static mode.

If during the exercise a person feels discomfort or pain, then the amplitude of the movements is reduced, the number of repetitions should be reduced. If the pain does not stop, then physical education is postponed until the person is fully recovered.

Pendulum exercise:

1. The person takes a comfortable and comfortable position, while the head should be straight.
2. The neck is tilted in left side.
3. In this position, you need to linger for 10 seconds.
4. Then a tilt is made in the opposite direction.
5. Repeat at least 6 times on each side.

The next exercise is called "airplane". You need to lie on the floor with your stomach. Hands are spread to the side. In this position, a person is in 20 seconds. Then, smoothly and neatly, spread the hands to the sides 3 times. Further right hand leans over so she is over the left. Then you should change hands.

The most effective training for the muscles of the thighs and buttocks, this is a squat. Legs are placed shoulder-width apart. The gymnastics is performed with the hips parallel to the floor. 10 approaches are performed at a time.

In the table of the complex of general developmental physical education exercises, training with raising the legs while lying down occupies a key position. Gymnastics is good for both adults and children. Several muscle groups are involved during training. ... How to do the Lying Leg Raise workout:

1. The person lies down on a flat surface.
2. Both legs are bent and lifted off the floor to form a 45-degree angle.
3. Then the legs are spread to the side, fixed in this position.
4. Then they slowly come together with the knees.

To be effective, you need to perform 2 sets of 10 repetitions.

An even posture makes a person more attractive. It is also essential for health. To keep your back straight and even, you need to do special exercises several times a week.

The "reed" exercise is well suited for posture. You need to get down on your knees, hands clasp over your head. Then the brushes are turned inside out. Hands reach for the ceiling. You need to perform 3 tilts in each direction. Then they smoothly and neatly return to their original position. When doing gymnastics, it is important that the back remains straight and the arms do not bend at the elbows. In total, you need to do 5 approaches.

To perform the exercise "worm", you need to sit on your heels, put your hands on your knees. The legs are spread apart, the elbows are bent and lowered to the floor. It is necessary to tilt your head and stay in this position for 15 seconds. The recommended number of repetitions is 4 times.

In order for the back to be straight and beautiful, it is necessary to perform a complex to form balance. In the course of gymnastics, all muscles are strengthened and the tone of the back muscles increases. It is especially shown to pupils of elementary grades, who have a high risk of developing scoliosis during this period due to unusual load on the back.

The complex is performed using a support or lying on the floor. Exercises are done in one place or when a person is in motion. Exercise on site:

1. Jumping.
2. Various movements of the legs and arms.
3. Torso turns.
4. Straight heel or toe stand.

Gymnastics in motion includes walking of various kinds, the application of weights, overcoming obstacles, dance moves and easy running.

Breathing to combat stress

Respiratory gymnastics allows you to get rid of extra pounds, normalize digestion and put your nerves in order. There are 3 main exercises that can help you relax and combat stress:

1. Epaulets.
2. Pump.
3. Palms.

The shoulder strap exercise is performed while standing on the floor. Hands must be pressed tightly to the stomach. You need to take 9 breaths in a row. There is a break of 5 seconds between them. As you exhale, you push your hands to the floor. In this case, the arms are straightened. When you exhale, your hands are pressed against your stomach again.

When performing the "pump" exercise, the person stands leaning slightly downward. In the middle of the slope, you need to inhale air through your nose. The inhalation ends when the bend is completed. Then you need to straighten up and take a break for 5 seconds. 12 repetitions are done in a row.

The palm exercise is done as follows:

1. 5 deep breaths are taken through the nose.
2. Exhale quietly through the mouth.
3. When inhaling, you must clench your fists.
4. You need to linger for 7 seconds, and then lower your hands.
5. When inhaling, the abdomen and shoulders are relaxed.

The palm workout should be done 12 times in a row.

Correctly distributed physical activity has a positive effect on human health. If you perform several times a week simple exercises then it has a positive effect on posture and muscles. Physical education helps to restore vitality and prolong youth.

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How to lose weight in 5 minutes a day?

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

Food

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.

Rest

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, within 5 minutes jumping rope.

• 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).

• Squat with own weight... Perform a maximum of 4 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 4 sets of maximum 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 one-handed hanging 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 a maximum of 4 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 4 sets of maximum reps.
• Alternating forward lunges with your hands on your belt. Perform a maximum of 4 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 of the 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 body. Sets: 5, reps: 10-12.

• Raising the arms and legs while lying down. 5 sets of maximum reps.

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

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

Train!