A set of exercises aimed at strengthening the body
The set of exercises is aimed at strengthening the body.
It is important to perform the entire set of movements for all muscle groups and joints in a certain sequence and with sufficient load. An exemplary scheme for morning exercises lasting 12-15 minutes can be as follows:
For the muscles and joints of the head and neck (for 3-4 minutes):
- tilting the head forward, backward, left and right (8-10 times);
- turning the head to the right and left (8-10 times);
- rotating the head to the right and left and vice versa (8-10 times).
For the arms and shoulder girdle:
- throwing the arms to the sides, up and forward with straightening them and bringing them to the body with bending at the elbow joints (10 times);
- rotating straight arms back and forth (10 times);
- grasping the torso in front with your hands (exhale) and spreading them to the sides (inhale) 8-10 times;
- movements in the wrist joints - flexion and extension 10-15 times;
- rotation of the forearm (15-20 times);
- clenching the fingers into a fist and extending them 10-15 times.
For the muscles and joints of the spine:
- tilts forward, backward, right and left;
- rotation of the spine to the right and left with arms extended to the sides;
- tilts forward with reaching the floor with the fingertips (8-10 times).
For the muscles and joints of the lower extremities:
- walking in place with maximum flexion in the knee and hip joints;
- alternate movement of a straight leg forward and backward with simultaneous movement of straight arms in the same direction 10-12 times with each leg;
- alternate rotational movement of the right and left extended legs forward and backward and in the opposite direction 10-12 times with each leg.
During the exercises, it is worth monitoring your inhalation and exhalation. Naturally, some of the movements cannot be performed while lying in bed or sitting on a chair. In these cases, they should be replaced with others or completely excluded. It is only important to ensure that all 4 muscle groups receive sufficient load. As for the muscles of the torso, abdominal press, they work actively when exercising the arms, legs and spine, and the respiratory muscles - during inhalation and exhalation.