"Sofa" gymnastics

Here and I am also. You will look, you will listen, it is heavy, it is expensive. Almost I do not move. Perhaps we will begin together? Right now, without rising from a sofa.

Our backbone and joints, without receiving sufficient loading, begin to grow decrepit, lose mobility. And the arriving calories if not to burn them the movement and loading, will inevitably settle on sides, buttocks, a stomach, a chin. The vicious circle turns out. We lose mobility, we move less, we gain weight, load of the musculoskeletal device increases, trudneyo to move. The ring became isolated! Let's try to leave a ring?

Usually, the sport is associated with heavy physical activity, the active movement, but it is possible to burn calories and to put in order the muscles much by smaller efforts and, without spending special time. These are occupations respiratory gymnastics, the hidden gymnastics, exercises on an extension.

Respiratory gymnastics

It is better to master this exercise lying, but it is possible to carry out in any convenient pose: standing at a plate, taking a shower, having settled comfortably in an easy chair in front of the TV. An indispensable condition – free, not pulling together a body, clothes and focus on the rate of the breath.

So, we lay down on a plain surface (a sofa, a bed, a floor), slightly we bend legs, we put the right hand on a stomach, and left on a breast. We take a deep breath through a nose, filling a breast, we hold the breath for several seconds, and we take one more breath, at the same time, as much as possible filling an abdominal cavity. The stomach has to be inflated, rounded as much as possible. We detain air in a body for about ten seconds and then we exhale slowly, through a mouth, through slightly slightly opened lips. It is necessary to exhale in two steps: in the beginning having pushed out a part of air, at the same time sharply to pull in a stomach, to hold the breath and to exhale air in full. We do an interval, and all at first: we fill a thorax, an interval, we inflate a stomach.

This respiratory gymnastics is useful to intestines, saves from locks, masses internal walls of a peritoneum. Due to strengthening of processes of metabolism there is a rejuvenation of a body, combustion of fats. You will see considerable effect after regular trainings at least within a month. Exercise needs to be done ten-fifteen minutes several times a day.

Hidden gymnastics

So the serial tension and relaxation of muscles is called.
Stomach muscles. As much as possible to make buldge out a stomach, to strain stomach walls within several seconds, then as much as possible to pull in a stomach, to feeling of tension again, to relax. To repeat at first.

Back muscles. Hands, it is desirable slightly bent, to squeeze in fists, to press very densely to a body so that to feel tension in a humeral part of hands and in back muscles. Tension has to proceed seconds 10-15. To relax and repeat at first.

Muscles of buttocks and hips. To strain muscles of buttocks, at the same time involving an anus, to strain at the same time muscles of a femoral part of legs, to detain tension, to relax.

Muscles of legs. To attract socks of feet in the direction of a knee, at the same time to strain ikryany muscles. To detain tension, then to relax.

These exercises need to be done till 25-30 times several times a day, ideally each hour or two. It is possible to carry out the hidden gymnastics anywhere, sitting, standing, lying. You can speak by phone, watch TV, read the book, sit at the computer. Exercise for muscles of buttocks saves from hemorrhoids, men and from prostatitis.

Exercises on an extension

Try to put the head on the left shoulder, then on right. Now try to touch by a thorax chin. It is a kind of test for a condition of your backbone. If you executed all this easily and without serious consequences, then your backbone is in a fine state, otherwise pain will show you problem points. All exercises on an extension are directed to returning to a backbone flexibility, and to muscles – elasticity and elasticity.

The first block of exercises
• At slow speed we get the head serially left and right shoulder.
We touch by a chin a thorax, then, slowly throwing back the head, we try to extend the lower jaw up, to feeling of tension.
• As much as possible to turn the head serially to the right and left shoulder, being late in each turn.
• To extend serially left and right hand up, slowly, having put the head on an opposite shoulder. To try to extend all side muscles to feeling of tension.

The second block of exercises
• To extend both hands up, to reach for them all over, to feeling of tension.
• To do inclinations with emission of a hand up. The left hand up – an inclination strictly sideways, as low as possible, slowly, up to the tension.
• To take away hands slightly back (as wings), slightly to cave in up to the tension of muscles of a back back, to be recorded, relax.
• Legs together to stretch hands in the parties, to bend slowly forward, as low as possible, at the same time to try to pull the person up, to be recorded, then, having connected hands ahead, to try to curve a back up, at the same time hands to reach for a floor.

Exercises on an extension are done everyone till 15-30 times, several times a day. They can also be done lying, standing, sitting. They are very available, are easily carried out. The effect goes from frequent repetitions, from soft load of muscles and a backbone. Try, it will be pleasant to you.