A healthy lifestyle is more popular today than ever. In order to stay in good shape and feel great, you can only devote a few minutes a day to physiotherapy exercises. General strengthening exercises help maintain excellent physical condition, increase endurance and improve overall health.
Such complexes are distinguished by ease of implementation, lack of auxiliary tools - no dumbbells and other sports equipment. Each exercise is based on aerobic exercise. General strengthening exercises are somewhat reminiscent of ordinary gymnastics in terms of technique.
Types of exercises in physiotherapy exercises
Each set of exercises in exercise therapy has its purpose. The following types are distinguished:
- general strengthening gymnastic exercises ;
- sports and applied;
- game exercises.
In addition to the above typology, exercises are usually divided according to the anatomical attribute:
- for hands and feet (small muscles);
- neck, forearms, lower legs, shoulder, thigh (middle muscles);
- upper and lower extremities, trunk (large muscles).
By the nature of muscle contraction, exercises are dynamic and static.
Features of general strengthening exercises
Performing such complexes, you should be careful, because each of them has its own purpose. Many exercises are prescribed for diseases of the spine and joints. They should be done only on the recommendation of a doctor, because even the simplest of them can harm.
Execution Rules
Daily performance of the simplest complexes, consisting of squats and push-ups, is the basis of excellent physical shape and heart health.
Nevertheless, although general strengthening exercises are simple, it is still physical activity, so you should not overburden the body, relax between sets and soberly assess your strengths. You can start with just five repetitions, gradually adding their number. If, over time, it was decided to include new exercises in the training program, the lesson should be started with the usual ones to prepare the heart.
Rope jumping
Scientists have found that even 10 minutes of daily jumps have a positive effect on blood vessels and lungs, strengthen the heart muscle. Jumping rope is considered the best morning workout. And a few minutes a day, everyone can find this lesson.
The first thing you should pay attention to when choosing a jump rope is its length. An incorrect ratio of this parameter can even result in personal injury. How to determine the length of the rope? You can do this in the following way: step on the middle of the cord with your feet and pull both ends up. If they reach armpits and above, you can safely jump - jump rope to you in the groove. But too short or long cord can cause serious discomfort.
Ordinary jumping or jumping jack
If the rope is not at hand, it does not matter - there is a great alternative. The essence of the exercise is simple. The starting position is as follows: legs together, hands at the seams. Jump up, spreading your legs and spreading your arms to the sides. And upon landing, return to the starting position. You can complicate the task by clapping at the moment when your hands are over your head.
Classic squats
Beautiful buttocks haven’t harmed anyone yet, right? Therefore, to begin with, you should master the technique of classic squats. Stand straight, feet shoulder width apart. We begin to squat, trying to lower ourselves in parallel with the floor. So that the knees when squatting are at right angles. You can complicate your task if you alternately raise your leg and stretch it forward while squatting. This exercise not only trains the muscles of the legs, but also improves the sense of balance.
"Bike"
We have all known this exercise since childhood. The benefits of the exercise "Bicycle" lying on your back are considerable:
- firstly, it improves blood circulation and metabolism,
- secondly, intestinal function improves,
- thirdly, the muscles of the abs and buttocks work.
Girls will especially love the bicycle, because regular performance prevents the appearance of cellulite. The technique is as follows: lying on the floor, raise your legs up, the angle at the knee should be 90 °, hands behind your head. The essence of the exercise is to simulate cycling, you need to rotate your feet imaginary pedals.
Running on the spot
The benefits of running in place are high enough for such a simple exercise, and the impact on the body is akin to full jogging. The main advantages include a soft load on the muscles, training the cardiovascular system, followed by the removal of toxins, excess salt and metabolic products from the body, and a positive effect on the kidneys, as sweat secretion simplifies their work. And yet - this is a good mood, a charge of vivacity and tone. Great, isn't it?
It is time to turn to the technique of execution. When performing the "running in place" exercise, the time should be approximately 15 minutes, which are divided into five parts. First, an ordinary run, after which we immediately proceed to the high hips, the next stage is the overwhelming of the lower leg, the fourth - hands behind the head and the last with hands behind the back. In time, each part is 3 minutes.
Such simple wellness exercises, performed on a regular basis, will help keep the figure and body in good shape for a long time. For example, the use of the Bicycle exercise lying on your back is significant only because it involves a considerable number of muscle groups.