The task of gymnastics - the organism to adapt to everyday stress, regulate cardiovascular, autonomic, neuromuscular system, strengthen the musculoskeletal system, create a good mood for middle-aged and older.
All exercises should be carried out with a smile and the music.
Breathing exercise.
Starting position (and n.). - Standing, feet shoulder width apart, arms hanging freely. Raise your hands through the sides up, inhale nose, hands omitted - exhale mouth. It powered diaphragm blades and reduce divorce. Exercise repeat 3 times. Each time, rising from his chair, again, we do this exercise. We perform with a smile and do not tense up.
IP -. Standing, feet slightly wider than shoulder width, hands on his belt. Tilt your head to the left, right, down, left, right, down. People of middle and old age is not recommended to tilt the head back. Depending on the age, you can perform from 5 to 7 repetitions of this exercise.
2. The rotation of the shoulder
IP -. Standing, feet slightly wider than shoulder width, arms to the shoulders. The rotational movement of the shoulder joint forward and backward. 4 rotate forward about 4 years ago. Repeat 5-7 times.
The amount and intensity of exercise performed every adjusts itself. If you are under 62 years of age, you can do more repetitions.
3. Circular rotation of the pelvis
IP -. Standing, feet slightly wider than shoulder width. Perform a circular rotation of the first to the left at the expense of one-two-three-four, then right - five or six or seven or eight ... Do 5-7 repetitions. Do not lean any or sag.
4. Warm up for the knee
IP -. Standing, feet wider than shoulder width, slightly crouched, hands - on his knees, keep your back straight.
Knees REDD divorce on account of one-two-three-four. 3 reps. Finished exercising - sat down on a chair.
5. Compression-unclamping hands
IP -. Sitting on a chair, feet slightly apart. Hands pull forward, compress-decompress fists at the expense of from 1 to 8, only the brush work. 3 reps. We add speed. 3 reps. And another 2 reps as fast as possible.
They shook hands, leaning back in his chair.
Breathing exercise.
6. Lean forward
IP -. Standing, feet slightly wider than shoulder width, arms down. To make each leg 2 springy tilt. On the 1-4 leans forward, then one leg, at the expense of 5-8 - forward to the next leg. Straightened up, hands on waist, slightly caved ago. no need to recline his head.
When the slopes do not push yourself to reach the floor. Knees can be bent. Anyone who is able to do just repeat 3-4, can leave it at that, who can do more, do 6-7 repetitions.
7. Exercise "Swimming"
IP -. Standing, feet slightly wider than shoulder width, arms down. "Sail" crawl. At the expense of from 1 to 4 hands go forward, then back. The amplitude of the motion must be maximized. When the body is mashed previous exercises, this is done easily. The load receives the upper body.
8. Exercise "Scissors"
IP -. Sitting on a chair, feet on weight. Divorce brings them crosswise to the account from 1 to 4. Then, in turn raising and lowering the up-and-down. Do 6-8 repetitions. You can hold on to his chair. So we are working on the press.
9. "boxing match"
IP -. Standing in the hands - a small dumbbell or a half-liter plastic bottle with water.
We get up in the boxer's stance, the body does not bend forward or back, feet shoulder width apart, right hand pulling forward, bent left and right behind. Exercise is carried out at different speeds. First round - reconnaissance in force. At the expense of from 1 to 8 throw one and then the other arm forward, do 3 reps, the second round - a little faster at the expense of from 1 to 8, three repetitions. And the final round - the shortest and most efficient: very fast hands to throw up 1 to 7, the eighth shot from the swing - a knockout.We won, and now we can relax a little.
10. sipping
IP -. Sitting on a chair. Take the kids a ball in the form of a hedgehog, but you can perform the exercise without it. (With the exercise ball to perform more complicated.) Hands with ball - to the castle, pulling them forward, wrenched his hands outward, are drawn to the crunch. Hands, bending at the elbows, the brushes takes place inside, arms straighten the elbows - brush out. We carry out the account from 1 to 8. Do 5-6 repetitions. After finishing the exercises twist brushes, serried to the castle, to the left and to the right.
Breathing exercise.
11. Exercise with expanders
(Rubber expander sold in any drugstore.) IP -. Standing, feet slightly wider than shoulder width. Hands rise up, stretch the expander, we start behind his head, his hands let go - before the expander head. We carry out the account from 1 to 8. In this exercise involves all the muscles of the upper body. The load is adjusted layers of rubber Expanders: fewer layers, the less our effort.
12. Pulling the knees to the chest
IP -. Sitting on a chair. (This exercise is best done on an empty stomach.) Hands on your knees. Bend your right knee to your chest tightens his hand held 2 seconds, omit the leg.Perform the exercise at the expense of from 1 to 8. The same with the left knee. Do 8-12 repetitions. This exercise cleans the stomach.
13. The slopes towards
IP -. Standing, feet slightly wider than shoulder width, hands - dumbbells. We lean to the left - raise your right hand and plants her head. We lean to the right - lift your left hand and plants her head. In each side make the slopes at 2 times the account from 1 to 8.
14. Pulling and rotation stop
IP -. Sitting. Remove shoes. Legs are stretched and keep the shed. Keep the back of his chair. Socks stop pull over, pull away. Legs are not omitted. We make an effort. Do 6-8 reps, and then the circular rotation of the foot inward, then outward.
Breathing exercise.
15. Lunges with rotation
