Power trainings help to support the figure in the good shape. But it is necessary to start loading reasonably as the body can't switch safely sharply from the quiet state to very active. Allocate only 10 minutes to be prepared for power exercises.
1. It is the best of all to begin the training with small warm-up. It is necessary in order that during the main loading, you didn't injure to yourself joints and muscles. Get up directly, extend hands over the head, put legs as it is convenient to you. Make turn by the building to the left, inhale. Then be untwisted and exhale. Repeat turn in each party on 10 times. Execute bending from the same situation to the left on the exhalation, become straight at the breath. Further bend to the right. Make 10 repetitions, lower hands. Let's themselves have a rest a little. Again raise hands. On the exhalation bend forward, at the same time try not to round the back, direct the breast as much as possible forward. At the breath rise. On the following exhalation slightly cave in back, lead hips forward. Make the breath and become straight. Execute 10 repetitions.
2. Lower hands. Incline the head back, at the same time inhale. Exhale and translate the chin forward. Repeat movements of 10 times. Stretch the right ear to the shoulder, having inclined the head sideways, make the breath. On the exhalation raise it, on the breath make bending to the left. Execute 10 times in each option. Pull shoulders back, inhale. Then as much as possible part shovels, pull in the breast in yourself, exhale. Repeat 10 times.
3. Surely warm up hands and legs, extremities during the training often experience big strain. Stand directly, raise hands before yourself, squeeze and unclench fingers. Then execute 5 turns by brushes in one party and in another. You pass to spin in elbow joints, further into humeral. For the razminaniye of legs approach the wall or any other support. Raise the left leg over the floor and rotate it in the femoral joint, then in knee, further in talocrural. Do spins on 5 times in each party. Repeat the same with the right leg.
4. Add the small extension to warm-up to prepare sheaves. Part legs, get hands for the back, link fingers together. Pull hands up, at the same time you will feel tension in shoulder joints. If there are sensations of pain, strongly don't raise the hand. You hold the provision of seconds 10, don't hold the breath. Then lower hands. With the exhalation bend forward, relax the back, hang, try to breathe quietly. In 30 seconds be developed by the case to the right leg, the breast stretch to it. Through the same period of time replace the direction to the left leg. With the breath slowly become straight.