Moreover, this is the perfect exercise for summer days, which do not require a lot of effort (at high temperatures), you can work virtually anywhere and does not require much time. However, the benefit that you will after a few "sessions" experience will be invaluable. You will want to do more and learn more! Exercises that we have chosen most have focused only on the spine and muscle groups that support it. First Exercise Why exercise is: Stretches the lower, middle and upper back muscles, stretching the very spine and strengthens the abdominal muscles. How to take:
Sit on the floor, legs at the knees, thigh closer to the trunk, shoulders and let them be lowered forward, palms on the floor, slightly behind you for support. Cross your ankles (preferably right over the left), and gently lift both feet off the floor and keep your balance, sitting on the upper part of the buttocks. At this position, the light received right foot left ankle and vice versa. Take a deep breath and slowly in a position to roll back. Spine you bent the bow, head bent toward the chest. Be careful not to get too fillet on his head. While you inertia led to the door, tense your abdominal muscles, begin to expire in the same position to return to the starting position. When you return to a sitting position, feet you have to stay in the air. Repeat ten times. Warning: This is a pretty tough workout for beginners and for that you need a lot of practice to do it properly. Do not worry, once you enter the "knack" balance and control of the body you will not no problem.
2nd Exercise
What is exercise: strengthens the lower back and in general the whole torso, buttocks and thighs. How are running: Lie on your back, knees and feet directly below the knee. Feet that they may be hip-width apart. Arms that they may be placed on each side of the body. From this position slowly start to raise your pelvis off the floor, so that your pelvis and back create a diagonal, which continues on the thighs. Head and upper back (shoulder blade) must be all the time on the floor. Additional balance you provide hands on each side of the body. Again take a deep breath and exhalation straighten the leg at the knee, and it straightened at the knee, the hip lift into the air, just like in the picture. Stay in this position for three seconds. Still straight leg down to the other leg, foot drops to the floor and only then gently lowers the bowl. Repeat the exercise 10 times with one foot, then the other leg.
3rd Exercise
What is exercise: This exercise strengthens all the muscles of trunk, buttocks and thighs How to take: Lie on your back and pull your knees chest, head and shoulders may be booted from the floor, his hands grasp the knees. Inhale, tighten your abdominal muscles and breathing out, and feet straighten arms in the air, keep them in this position for three seconds and return to the starting position. Legs must be connected, feet stretched out. Feet that they may be from the floor at an angle of 45 ยบ. Repeat the exercise 10 times.
4th Exercise
Why exercise is: tension prevents lower back, strengthens, flat and shaped back. How are running: Sit on the mattress, back straight, left leg shall be crouch in front of your pelvis, and his right to be a crouch on the side. Put your hands in a position as to imitate the position of airplane wings. Back to you and continue straight. Thereafter breath and start to descend into the hands of the hull to the left leg, so long as your shoulders are parallel to the floor, and follow the fists that are early in front of you. Get down to the floor as possible. Back all the time must be flat. Stay in this position for three seconds and slowly return to the starting position. Repeat this exercise 10 times, switch legs and repeat the exercise 10 times.
5th Exercise
Why exercise is: Stretches the entire back muscles and improves posture How are running: Lie on the floor on his stomach, legs straighten and put in width hips. Arms stretched above his head flat on the floor. Tighten abdominal muscles to be able to raise his left arm (from the shoulder) and right leg (from the hip) and head. Start by changing the lift arms and legs as if swimming. Knees to his feet and elbows on his hands the whole time you are straight. The weight of your body is in pain. Slowly accelerate to the fastest pace possible. Doing the exercise for 30 seconds, stop, rest 10 seconds and repeat it.
6th Exercise
Why exercise is: Relaxes tension from the back and twice the toning thighs How are running: Stand straight with your feet slightly apart. Let your feet be flat on the floor, aligned next to each other and arms extended overhead. From the beginning to the end, your abdominal muscles need to be in control. Slowly begin to lower his head to his chest and then bend the entire spine - vertebra by vertebra. Bend over so that your hands touch the floor. If the pain is too great, easy legs at the knees. In the same way back to the starting position, you must be the last head. Repeat 5 times.
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