Sheaves represent the connecting fabric uniting skeletal bones. The most part of sheaves is located about joints. So that to develop sheaves it is regularly necessary to perform exercises on improvement of work of joints in the body. Include in the trainings articulate gymnastics, stretching exercises, and your sheaves will become strong and elastic.
Instruction
1. At the beginning of the occupation do small articulate gymnastics. Get up directly, extend hands before yourself, serially do circular motions in hand, elbow and shoulder joints of hands. Transfer body weight to the right leg, also spin in femoral, knee and talocrural joints of the left leg. Repeat exercises on joints of the right leg.
2. Get up directly, legs shoulder width apart, hands are lowered along the body. With the exhalation lower the upper body down, clasp with hands shins, last the breast forward. Record situation for 1 minute. On the breath transfer body weight to the right leg, put both hands on the shin of the same leg, pull the stomach to the hip. Be late in this pose for 1 minute. On the breath transfer body weight to the middle again, and then on other leg. Repeat the extension on the left leg.
3. Sit down on the floor, straighten legs before yourself, raise hands up. With the exhalation lower the upper body to legs, last the breast forward, try not to round the back. Clasp with fingers shins, feet or toes, you breathe the stomach. Record the pose for 2–3 minutes. On the breath return to the home position, reach upward for hands.
4. Sit down on heels, link fingers of hands behind the back in "lock". On the breath as much as possible open the thorax, raise hands up, opening shoulder joints. Be late in the pose for 3–5 minutes. With the exhalation return to the home position.
5. Sit down, bend knees, the foot arrange at the edges of hips. Knees and shins have to fall by the floor completely. On the breath deviate back and, helping themselves hands, completely you lay down on the floor. Record the pose for 3 – 5 minutes, try to relax completely, you breathe the stomach. On the breath come back to the home position.