Any system of exercise, if it is applied properly, promotes the development of muscle, improve the health and raise the living tonusa.Privedem several eastern gymnastics exercises, which should be carried out well, watching the breath.
1. Development chest
Exercise has two options:
a) standing up straight, put your hands up.Breathe in through the nose, departing at that time as far as possible back.Hold this position as long as possible.Repeat 5 times
b) of the same starting position deviate strongly back, making at the same time breathe in through your nose.Hands elongated back arranged perpendicularly with respect to the floor.Repeat 5 times.
Exercise develops the chest, strengthens the muscles of the torso.Increases the mobility of the spine and ribs, making breathing more efficient movement.
2. Strengthening abdominal muscles
Exercise has the following options:
a) standing upright, tilt your head back strongly (as in the first exercise).Take a quick breath and puffing and pulling th
b) standing up straight, fold his lips and pull them forward.Make a sharp intake of breath through the slit in the lips and simultaneously tilt the head forward.The chin rests in the jugular hole between collarbones.Hold your breath and inflate his cheeks.Then immediately breathe out through the nose.Repeat 5 times in
) standing up straight, bend horizontally and place your hands on your lower back (thumbs pointing forward, the rest - back).Look straight ahead.Make quick inhaling and exhaling, bulging belly and picking.Start with 25 repetitions.
adopting a horizontal slope and putting his hands on the lower back, breathe out through your nose and not breathing in, begin to quickly draw and pick up the stomach.After a maximum delay of breath, breathe in slow.
exercises train the abdominal muscles, regulate the digestive system and endocrine glands, obesity warn.
3. Strengthening back
Exercise includes several movements:
a) standing up straight, squeeze your right hand into a fist (thumb inside the palm) and slide it behind your lower back.Grab the right hand the left, so that both hands to lay down his back.Take a full breath in through your nose and lean back as far as possible.Make a delay for some time and, exhaling, bend forward until the forehead does not pull out a knee.Start with 5 repetitions
b) standing upright, legs apart as far as possible from each other, place your hands on your lower back, and the thumbs must be sent at the same time forward, and the rest - back.Doing breath, lean back as much as possible.Make the delay.Exhale air and lean forward until you touch the floor head.Repeat 5 times in
) standing upright (hands on hips), inhale and bend the maximum jerk to the left.Hold for a while and then return to its original position, making the exhale.Then do the same to the right side.Repeat 5 times.Make sure that the hands were placed on the same line, and the body does not deviate forward or backward
g) standing up straight with legs apart and arms stretched forward, inhale and turn to the left, hands describing a semicircle.VIEW follow hand movement.Make a delay for some time and exhale air returning to the initial position.Do the same to the right side.Repeat 5 times.
Exercise increases the flexibility of the spine.Regular performance of its curvature corrected.Strengthens the muscles of the body, improves posture and gait.