Sports activities are the key to health and good physical shape. Inactive types of activity and lack of exercise stresses during the day can lead to many diseases. Even if there is no opportunity to employ the personal coach or to visit fitness club, it is possible to come to the simple decision — to periodically carry out the fizkultminutka.
Instruction
1. It is possible to remove stress and fatigue by means of switching of mental activity to physical activity. For this purpose it will be required to perform simple exercises on which performance from 3 to 5 minutes will leave. Get up directly and stretch, trying to relax all groups of muscles. Execute 10 bendings of the case forward and back, and later the small pause - on the parties: to the left and to the right. Then make 8-10 circular motions the basin. Finish warm-up of the case with active squats which it is also worth doing about 8-10 times.
2. There is the set of the various exercises directed to removal of tension in hands. Especially it is necessary for those who lead the sedentary life and long time prints on the computer or makes entries. Surely execute spins by hands, cross them in the lock, extending directly before themselves and returning back to the breast. Further make 10 spins hands in elbow joints. Finish exercises, rotating elbows, at the same time holding hands on shoulders. Relax hands and randomly shake by them, finally removing stress.
3. For improvement of brain activity and removal of tension in the neck and the head execute 10-15 ducking forward, back and on the parties. Further, using this approach, repeat these exercises, doing turns of the head. Finish exercises with 3-5 slow spins by the head clockwise and against the hour hand.
4. Long-term work at the computer or long reading books can become the reason of deterioration in sight. Therefore it is desirable to take off at the computer after each hour of reading or work fatigue of eyes as the following set of exercises. Often blink and close eyes for several seconds. Then screw up them then widely open eyes. Repeat these exercises 3 times. Execute circular motions by eyes at first in one party, and then in another. Extend the index finger on distance of the hand and you stare at its tip, slowly bringing closer the finger to the nose. Repeat exercise 3 times. Then look afar.
5. To give itself vigor, do active movements with arm lifting over the head and withdrawal of legs back. Finish the fizkultminutka with relaxation exercises. Become directly, straighten shoulders, rise on toes, then move body weight on heels. Extend gradually hands up and sharply release down, exempting themselves from fatigue. Now the necessary charge of energy is provided to you.