The morning exercises help to wake the organism. Even after 15-20 minutes of the exercise stress of people receives the charge for all day. It is better to start the training right after awakening. If you have at all no desire to rise for several minutes earlier to do the small set of exercises, begin physical exercises directly in the bed.
Instruction
1. Before performance of the main part of morning exercises surely make warm-up. It will help to warm muscles and to develop joints. It is necessary to reduce risk of injuries during performance of power exercises. After awakening stretch, strain hands and legs, present that two persons at the same time send you to two opposite directions. In 20 seconds relax.
2. Turn the case to the right, and hips with legs on the left, having twisted at the same time in the waist. Stretch in such situation several seconds and change the direction.
3. Lower hands along the body, with the exhalation extend palms before yourself and slowly, having rounded the back, sit down. At the following exhalation incline the case to hips and relax the back. In such situation you sit several seconds, on the breath become straight.
4. Now it is possible to pass to exercises. Get up directly, hands arrange on the waist, part legs as it is possible more widely. With the exhalation sit down. Try to arrange hips parallel to the floor, at the same time do the corner in knees not more sharply than 90 degrees. On the breath become straight. Execute 15 squats.
5. Don't change the home position. With the exhalation make bending of the case precisely to the right, record hips on the place. On the breath become straight. With the following exhalation bend to the left. Perform exercise on 15 times in each party.
6. Extend hands before yourself at the level of the breast. Begin to rotate wrists at first to the right 20 times, then to the left. Further do most in elbow joints too, and then in humeral. Carrying out circular motions, try to describe the maximum range serially wrists, forearms, completely hands.
7. Stand directly, raise hands up. With the exhalation make bending forward, as much as possible cramp shovels, locate the building parallel to the floor. Hold situation about 10 seconds. On the breath become straight and have a little a rest. Execute one more bending.
8. Lay down on the floor, raise legs up and bend in knees, take away hands for the head. With the exhalation raise the case over the floor, on the breath fall by the back. Perform exercise of 20 times.
9. Turn over on the stomach, extend hands along the body. On the breath raise the case over the floor, cramp shovels. With the exhalation fall to the home position. Execute 15 rises. Then rise, sit down buttocks on heels and fall the breast by the floor. Try to relax completely. You hold such situation 1-2 minutes. On the breath become straight, stretch hands up. With the exhalation lower hands through the parties down.