"Lying charging"

1. A starting position – I lie on a back, speed slow, I repeat each of the exercises given below not less than 5-7 times.

A) Legs together, hands along a trunk. I press the head on a mattress within 4 - 7 seconds then I relax.

B) I stretch, straining all body as a string: from the head to the socks, at the same time I pull socks on myself. I am late in such tension of 5 - 7 seconds, stretching all body, I relax.

C) I raise the head and I hold it in this provision 5 - 7 seconds. Completely I relax.

D) I turn feet of legs to the left, to the right as far as it is possible, without tearing off a heel from a mattress. I relax. I repeat exercise.

E) I tighten legs to myself, bending them in knees, having put to a foot approximately at shoulder length, I do not cramp knees, hands lie along a body. Without tearing off a basin from a mattress, I incline knees to the left, to the right, trying "to put" them and to get mattress knees. After exercises I extend legs and I relax.

All these exercises well warm and stretch muscles.

E) An initial position as in the previous exercise (legs are tightened to themselves and are bent in knees), serially I straighten a leg at an angle about 45 degrees to a mattress surface, I pull a sock on myself, kind of exposing a heel forward. I relax. Good preparation of calves and ankles of legs for day loadings!

G) Both legs are extended forward, I raise them is low over a mattress surface, "I write" in air with legs any words or figures, for example, year of birth or a name. I have a rest. This great stomach exercise!

H) Legs are bent in knees (as in exercise E), without tearing off shoulders and heels from a mattress, I cave in up, raising a basin, I come back to a starting position. The press and a backbone is involved.



2. A starting position – I lie on the left side, legs are raised and bent in knees (at an angle 90 degrees), shins parallel to a mattress. Slow speed.

I extend hands forward (to a ceiling) that they were perpendicular to a trunk. The deep breath, then exhaled and I strain muscles of an abdominal tension. Without changing a pose, I am slowly rolled the right side, so far hands and legs will not appear on a mattress. Then I repeat the movement in other party. And so 2-3 times. Exercise provides a warming up of muscles of shoulders and a neck, back, a press.

3. A starting position – I lie on a stomach. Speed is slow, I repeat exercise 2-4 times.

Legs together, socks are extended, palms of hands on both sides of a breast (hands are bent). I take a breath and, leaning on palms, I raise at the same time the head and the top part of a trunk. Then it is necessary to cast away smoothly the head back and to look at a ceiling. I detain as far as it is possible, breath and I remain in this situation. Then, slowly exhaling, I come back to a starting position, leaning on palms

4. And, finally, I do exercise "Falling from a bed".

- A back direct, both legs on a floor approximately at distance of hips, hands sit down on beds near hips on the edge of a bed (the bed should not be very high – not above a chair), finger-tips are directed forward.
- Leaning on a bed hands and displacing a trunk down approximately on 3-6 cm, I bend elbows and I lower a body below until elbows are not bent at an angle 90 degrees.
- I fix this situation for several seconds. I come back to a starting position, I repeat 4-5 times.
Exercise provides strengthening of humeral muscles, tricepses and muscles of an abdominal tension.

You should not do all these exercises for the first time, it is better to add them to the complex gradually. I assure, now nobody will dare to say to you that you got up on the wrong side of the bed!

And the main thing, especially for the lady of mature age – not to make sharp movements. Listen to the feelings, they have to be pleasant.