It is very important for any person, regardless of age, to keep their body in good shape and keep in good physical shape. Many are especially afraid that with age the extra pounds will slowly but surely remain on their sides. And people in the body are ready to do everything to get rid of extra centimeters at the waist. What should I do if I don’t want to spend money on the gym, but I don’t have time to fully engage at home? Gymnastics for the lazy comes to the rescue here. Of course, full physical activity is indispensable; training should be given at least once a week. But such a simple gymnastics should be done at every opportunity.
Morning exercises for the lazy
This set of exercises is performed when you have already woken up, but have not yet managed to get out of bed. Such uncomplicated exercises will not only help to finally wake up, but also to get such a necessary charge of vivacity for the whole day. If you perform one of the complexes every morning, then after a week you will notice how the muscles are getting stronger, and after three weeks you will notice the transformations in the figure. The main thing is regularity.
Complex number 1
Gymnastics for the lazy in bed can be very different, exercises need to choose those that give the most pleasure. Morning exercises should be a joy, and not perceived as hard labor. So, we pass to the first complex:
- Lie on your back, stretch as hard as possible to feel every part of the body, and relax again.
- The next exercise is a real helper in strengthening vision, teeth and even preventing the appearance of wrinkles, because we are not only fighting for the beauty of the body. So, press your palms to your ears, place your thumbs behind your ear. Gently pinch your ears between your thumbs and forefinger and hold your palms up and down about 15 times.
- Still lie on your back, raise your hands above your head and clench your fingers ten times.
- Remain in the same starting position and again raise your hands above your head, only you need to rotate your wrists left and right, 10 times in each direction.
- Now we begin gymnastics for the abdomen for the lazy. Try to tighten your stomach as much as possible, and then also try hard to push it out. Repetitions - 20 times.
- While still lying on your back, raise your legs a little and stretch them forward. Start the rotation in feet, ten times to the right, ten to the left.
- Raise your arms and legs up and shake your limbs well for a minute. The shocks should be small and fast, as if you are being shocked.
- Now you need to tilt your head down so that the chin as if touching the chest, then deviate in the opposite direction, trying to reach the back of the head. Repeatability - five to ten times.
Now you can get out of bed invigoratingly, reach out and go to do great things.
Complex number 2
Gymnastics for the lazy can be very different. If you don’t like some exercises, you can safely change them to similar ones from other complexes.
- We start, as always, with sweet little fights.
- Getting to gymnastics for the lazy. Place your palms on top of each other and hold them against your forehead. Little fingers should lie along the superciliary arches. Now you need light circular movements to walk your palms from temple to temple. Repeat 20 times.
- In the prone position for one to two minutes, quickly bend and unbend your fingers.
- Stay on your back and bend your leg sharply at the knee so that the knee is closer to the chest and the heel to the buttock. Then you need to straighten your leg just as sharply and take a starting position. Repeat the exercise 10-15 times.
- Now press your lower back to the bed as much as possible, while inhaling, raise your head and legs, but not high, and while exhaling, bend the legs and press them to your stomach. Outwardly, it should resemble the pose of an embryo. Hold this position for 10 seconds and relax. Repeat the exercise 10-15 times.
- We change the starting position and kneel down, resting our hands on the bed. As you inhale, bend your back as much as possible, retract your stomach and throw your head back. As you exhale, bend your back in an arc like cats. The exercise is repeated three to five times.
- Slowly but surely nearing the end. Sit on the bed, straighten the back, tilt your head first to the right, trying to reach your shoulder with your ear, and then to the left. Repeat the exercise 10-14 times.
- We remain in a sitting position, but now we turn our heads first clockwise, then against it. 5 seconds in each direction. This exercise should be performed smoothly and calmly so that the chin seems to draw a circle.
Now you can safely run to wash and make coffee, a charge of energy for the whole morning received.
And the results will be?
From gymnastics for the lazy, one should not expect a big miracle and a relief body. If you perform the exercises regularly, then after a month you will notice the first tangible results, it is only important not to quit classes - and extra centimeters at the waist will never make themselves felt. If there are no results, it may be better to complicate the workout and revise the exercise program.
Tibetan gymnastics in bed
Tibet is famous for its medical procedures, this did not pass by gymnastics. The popular morning Do-In complex is performed right in bed after waking up and takes no more than three minutes. A full-fledged set of exercises can be performed for half an hour, but in the morning we are usually very limited in time, so the complex was reduced to five exercises, which will give the greatest charge of energy and energy.
Five minute complex
So, Tibetan gymnastics in bed is represented by the following exercises:
- Start by rubbing your ears with your thumb and forefinger, after 10-20 rubbing, go to the same movements, but with your palms. Perform also 10-12 times.
- Stroke the head with the palms of both hands, start from the top of the head, moving smoothly to the back of the head and again up. Repeat the exercise 10-15 times.
- From the outside, this exercise is similar to ordinary washing. Move your palms up and down in a circular motion. Do not forget about cheeks and whiskey. Perform the exercise 15-20 times.
- Sit on the bed and, clasping your fingers in the lock, lay them on the back of your neck. Provide resistance with your hands and lean your head back as far as possible. Repeat 15-20 times.
- Remain in a sitting position, lean forward slightly and rub your lower back with your palms, moving up and down. The right and left hand should move in opposite directions. Start from the spine, moving smoothly to the sides. Enough 20-25 massage movements.
That's all, the basic exercises of the famous Tibetan gymnastics came to an end, you can go for a cup of coffee and enjoy a new day. There is also Chinese lazy gymnastics, which complements the exercises described above.
Chinese gymnastics
If you woke up in the morning a little earlier, do not rush to get out of bed. A couple of exercises from the gymnastics of the Chinese centenarians for the lazy will make your day positive and energetic. To the basic exercises you need to add a couple of new ones:
- We begin by rubbing our palms together for five seconds until they become hot.
- Now the warmed-up palms should be attached to the closed eyes and easily pulled over the eyeball. Starting with 5 times, gradually you need to reach 30.
- We do the same with the ears.
- Put your right hand on the thyroid gland, in your left move from the thyroid gland to the abdomen, remaining at a height of a couple of centimeters from the body. The exercise is performed 30 times.
Such gymnastics for the lazy will be a real salvation and will make good any morning.