In order for the body to remain young and beautiful, you need to make at least a little effort. Yes, and women much more like slender and fit men than some kind of lumps with a solid "bundle of nerves." So let's get started ...
Daily
morning exercises should begin with a light
run in place for 7-10 minutes. Then you can go to the main exercises:
1. Alternating punches with the left and right hand. We get up straight. Bend your arms at your elbows, compress your fingers into fists. Press your elbows to the body, lift your brushes to face level, as if you were covering your head from blows. In the jump, bring your left foot forward, at the same time, perform a blow with your right hand. During the next leg jump, change: the right leg should be in front. The same thing should happen with the hands: the right hand should return to the face, the right elbow to the body, and the left hand to straighten, striking an imaginary opponent. Perform jumping with a change of arms and legs without stopping for at least two minutes.
What recommendations should be followed by following points No. 1-6?
During the lesson, it is better not to drink water, otherwise it will be difficult to train at a pace. If your throat is dry, simply rinse your mouth.
2. Fell, wrung out, jumped. Squat down and rest on your hands with your body weight on them. In the jump, put your legs back, taking the pose of the "bar" (the body is stretched in a straight line). We look in front of us. Perform a push up. Jerk your legs to your chest, returning to its original position. Without taking a breath, jump up, stretching your arms toward the ceiling.
What recommendations should I follow when fulfilling point number 2, which is part of the daily morning exercises for men?
Repeat the sequence of movements without interruption at least 20 times. If your body weight is too large, do the exercises without jumping, but do not forget to maintain a high pace, do not allow yourself to relax.
3. Kicks. Shift your body weight to your right foot and kick up the left knee of the left foot. Then change legs and make a similar hit with the right knee.
What recommendations should I follow when fulfilling point 3, which is part of the daily morning exercises for men?
The higher the knee is raised, the more active are the abs muscles. This exercise allows you to work out the muscles of the press, body, spine and buttocks, but it is contraindicated in the presence of intervertebral hernia.
4. Oblique twisting. Stand in the “plank” position. Put your feet on your toes at the width of the hips, palms pressed to the floor. Without lifting the buttocks, twist - turn the pelvis to the right. Tear your left leg off the floor and bend at the knee. Raise your right hand at the same time. Stretch your right elbow to your left knee. We return to the starting position and perform twisting in the other direction.
What recommendations should be followed, following paragraph No. 4, which is included in the daily morning exercises for men?
Repeat at least 20 times (3-4 minutes without rest). This exercise is not recommended for those with spinal problems. If it is difficult for you to hold the body on one arm, perform twisting only at the expense of the legs and pelvis.
5. Pulling the legs to the chest. The starting position is the same as in the previous exercise. Without taking your hands off the floor and without changing the position of the body, pull the knee of your left leg to your chest. Then, without touching the foot of the floor, take your raised leg back and place it on your toe. Without stopping, pull your right leg to your chest. Move as if running in a horizontal plane.
What recommendations should I follow when fulfilling point 5, which is part of the daily morning exercises for men?
If the condition of the joints allows, you can perform all the movements in the jump. While imitating running, do not forget to keep the body in one position and do not lift the buttocks high. Tighten your knees at the same pace for several minutes - as far as enough strength. If you want to complicate the complex, combine this exercise with the previous oblique twists.
6. Double twisting. Lie on the floor, place your hands behind your head or simply touch your temples with your fingers (during the exercise, the hands should not press on the head). On inspiration, tear off your left hand and raise your right leg so that, having slightly expanded the upper part of the body, touch your toes with your palm. On exhalation, return the hand to the head, lower the leg. On the next exhale, touch the left leg with your right hand. Move at a pace while you have enough strength, do not lie down on the floor.
What recommendations should be followed, fulfilling point No. 6, which is included in the complex of morning hygienic gymnastics exercises for men?
To ensure that the position of the lower back is correct, always stretch it to the floor, trying to bring the lower ribs to the pelvic bones.