traction of the spine, hips and strengthening the deep transverse abdominal muscles - that necessary procedures to date for the body.I. p. For exercise: sitting on the mat, legs bent at the knees, feet hip-width apart.On the exhale, pulling the abdomen and lower back stretching, lower vertebra by vertebra to the position until you can hold the stomach in, and does not appear tremor.Inhale, exhale climb in and out.f. Perform 4 times.Advanced option.Kneeling down, exhale, straighten your leg, pulling her from hip to toe.On the inhale bend your back.Follow the second leg.6 reps.Talk about a unique exercise to strengthen the body!
Do not strain your neck and shoulders, keep them evenly, not withdraw ahead.Strengthening the transversus abdominis, the development of the hip joints.And, etc .: lying on his back, stomach in, arms at your sides, legs bent at the knees.Lift the right leg to the "hundreds" and rotate it in the hip joint, as if drawing a circle on the ceiling of the knee.On the exhale allot leg to
Strengthens and transverse rectus abdominis.I. n .: lying on his back, stomach in.As you exhale, bend your right leg to "hundreds" (shin parallel to the floor, the thigh perpendicular to it).Do crunches 8 (body rises to the knees).At the last linger at the top and follow the inspiratory movements 5 hands, palms down, and as you exhale - 5 movements with his hands, palms up.Repeat 8-10 times.Arm movements are active, with a small voltage, if tassels slap on the water.Go back in and out.n. Repeat with the other leg.During the ascent keep head in his hands as if he pull it up.Do not let the tremor and tension in the cervical area.
Strengthening obliques, spinal traction, training of the lungs.I. n .: sitting.On the inhale, do the twist to the left, like a corkscrew - like "screwing" the crown of the sky, go back on the exhale.Repeat 4-5 times.Follow the right 4-5.Taz keep still, belly - drawn.Drag up the crown.Strengthening and stretching the leg muscles.I. n .: lying on his side, one hand behind his head, the other in front of him, stomach in.On the inhale drag from the center of the crown up and down the legs.On the exhale, lift your leg and pull it, while continuing to pull the crown.On the inhale lower.Repeat 10-12 times.Turn around and run the other leg and body.Taz is stationary, moving only his legs.Strengthens the back, correct posture.
I. n. With this physical exercise: lying on his stomach, arms bent (shoulder and upper arm form a right angle), stomach in, his forehead on a support.Inhale and exhale gently pull down the lower edges of the blades and the center toward the back, top of the head at the same time pull ahead.On a breath and go back to.n. Repeat 10 times.On the inhale body slightly lift your shoulders off the floor, as if pushing hands, through the efforts of middle back muscles - without straining, slowly.On the exhale, drop down.Drag the crown forward.10 repetitions.Physical exercise is done gently, without effort, as if stretching from the inside - like a turtle crawls out of the shell.Feel the deep back muscles, strength and elongation of the spine.
strengthens the muscles of the buttocks and back of the thighs.I. n .: the same.On the exhale, lift your head and chest, leg pull.On the exhale, lift and inspiratory turn lower the leg.Run 8 times each.Then, lift your legs together, also 8 times.Leg raises low, but pulling.Avoid bending at the waist.Strengthens the muscles of the abdomen, arms and legs with the help of physical exercises.I. n .: kneeling.Hands pull forward a bit, a little bit lower pelvis to the body formed a straight line.Stand 5 breaths (inhale-exhale).Advanced option.Stand on your hands and on the feet, legs straight, 5 breaths.Body weight is evenly distributed between the arms and legs, keep your back straight, pull your abdomen, lower back does not bend.