Perform all exercises accurately, with tension, considering about themselves (one-two, three-four). Breath any through the nose. Repeat at first 2-3 times, in process of strengthening of muscles increase the number of repetitions.
Instruction
1. Do exercises every day in the morning, till the breakfast, or in the afternoon, in 2-3 hours after the meal, and back muscles will be tightened soon, the backbone will be straightened, and problems with the back will become less at once. The home position — the back to the wall. The nape, shovels, buttocks, calves, heels are driven into the corner. Legs together. Into the score of "times" the step forward, 2 — to put other leg, on 3-4 to return to the home position. To repeat from other leg.
2. Nominative — hands under the chin, legs together. 1 — the right leg up, 2 — left up, 3 — the right leg in Nominative, 4 — left in I.P. Povtorit from other leg.
3. Nominative — hands behind the back to link in the lock, legs together. 1 - 3 — to raise legs and the top part of the trunk, bending the back and cramping shovels, 4 — I.P.
4. Nominative — the back direct, legs shoulder width apart, arms on hips. 1 — the ducking forward, 2 — in I.P 3 — to take away elbows back, 4 — I.P.
5. Nominative — hands up, legs together. 1-7 — alternate vertical the movement of hands and legs, 8 — Nominative of Nominative — lying on the stomach, hands up. On 1-3 stretch as it is possible stronger extending hands, legs and the backbone. 4 — I.P.
6. Nominative — legs are bent in knees, arms on hips. Bicycle. Nominative — arms on hips. 1 — to raise straight legs, 2 — to bend in knees, 3 — to straighten, 4 — I.P.
7. Nominative — hands behind the head, legs together. 1 — the right leg up, 2 — left up, 3 — right down, 4 — left down. To repeat from other leg.
8. Nominative — lying on the back, hands behind the head, legs together. 1-7 — to raise the top part of the trunk, without tearing off legs from the floor, to reach the head for legs, 8 — I.P.
9. Nominative — on the right side, the right hand is bent under the head, left to lean against the floor before the breast. 1 — the left leg up, 2 — the right leg up, 3 — right in Nominative, 4 — left in I.P.