In recent years, they began to actively promote a healthy lifestyle, and most people really began to abandon bad habits that adversely affect health, eat properly and rationally, and, of course, perform a set of physical exercises, without which it will not be possible to maintain youthfulness and attractiveness of the body as long as possible .
So that our spine does not lose flexibility, and joints - mobility, it is simply necessary to do at least morning exercises for 10 minutes a day. No vitamin complexes and tonic drinks will help to find morning freshness and harmony. But the minimum set of physical exercises will help give the body an energy charge for the whole day.
In addition, you protect yourself from osteochondrosis - the most common disease of the century, which has virtually no age restrictions. Even if the last time you did exercise in your youth, it's never too late to start doing it in adulthood. First you need to start with lighter exercises - ten minutes a day will be enough to feel lightness in the muscles.
It is not necessary to visit fitness clubs and expensive gyms - after all, elementary complexes physical exercises can be performed at home. In this article, we will consider simple and effective exercises that, without exaggeration, will be able to raise the tone and help lose weight.
Before you begin to engage in physical activity, give yourself the setting - wake up earlier and not give in to laziness. Usually in the morning it is so pleasant to soak in bed under a warm blanket, especially on cold winter days, thereby psychologically delaying the process of parting with the bed. But if you decide to lead a healthy and active lifestyle, then forget about laziness!
As soon as you open your eyes, immediately turn on your back and stretch your arms along the body down with your palms - relax and stretch. Now you can start a set of physical exercises, aimed at increasing your vitality.
Making the posture beautiful and even
We leave the left leg in a straightened position, while pulling the heel of the right leg forward, and the sock towards ourselves - at the same time. In this state, it is necessary to hold the foot for 10 seconds. Alternating legs - and so on two approaches.
Then we pull the heels of both legs forward and at the same time pull the socks towards ourselves - for 5 seconds we keep the tension. We repeat: left - right legs - both legs - 5 times (if it’s hard you can two times).
Despite the simplicity, this exercise gives visible results: normalizes blood circulation, relieves cramps in the muscles of the legs and pain in the lower back, and also significantly improves a person’s posture.
Strengthen the abdominal muscles, make it toned and flat
Every woman dreams of a beautiful and flat tummy, and in order to visually appear slimmer, many go to different tricks. Some wear a corset, as a result, after a certain time they have pains in the stomach and in the heart.
The second choose a stretch underwear, which makes the stomach smaller, thereby disrupting blood circulation. And why mock your own body and health so much if you can perform the simplest set of physical exercises at home every day and after a while get the desired effect.
This exercise, which we will talk about, helps to get rid of intestinal diseases, and also helps to cure the adhesive process in the internal organs of the abdominal cavity after surgery.
When exhaling through the nose, we simultaneously draw in the stomach with all our strength, and when we inhale, on the contrary, we maximize it. All movements should be performed quickly and synchronously with breathing.
For starters, you can charge up to five times, gradually increasing the number of movements to thirty. If you feel pain in your stomach, stop exercising immediately and consult a specialist.
If the movement does not cause any discomfort, they can be complicated. We bend the upper part of the torso forward and put our hands on the lower back - we look in front of us and we do the pull-ins and protrusion of the stomach. The greater the angle of inclination, the more force is required to apply - therefore, the muscles work better, and the waist becomes thinner.
Effective Thigh Charge
Unfortunately, the hips of most women are far from ideal proportions, many are even embarrassed to wear tight trousers and hide voluminous hips under shapeless clothes. This simple exercise will help not only to strengthen the hips, but also to normalize blood circulation in the muscles of the legs, saving you from varicose expansion.
Stand straight, straighten your back, lower your hands and look in front of you. Quickly raise both hands through the sides, at the same time bounce and place your legs as wide as you can, while straightening your knees. Almost immediately, with one jump, we return to the starting position, taking a shallow breath and lowering our hands (perform 10 times).
The entire recommended set of physical exercises must be done daily, being in a good mood. In addition to the above activities, you can add those to which you are accustomed to or who perform with pleasure, and then the result will not be long in coming.